Miller's lifting log

[cpmiller]

4/7/14 Chest
Incline BB Press
135 1x20
195 5x5
Flat BB Press
155 1x20
250 5x5
Incline DB Press
40 1x20
70 5x5
Flat DB Press
50 1x20
75 5x5
Machine chest fly - 145 5x8
Core work:
crunches x100
roman chair legs up/knees up x100

 

[cpmiller]

4/8/14 Arms - Gave this FST-7 workout a try today.
Alt DB curls: 30x12, 35x10, 40x8
CGBP: 185x12, 205x11, 215x8
Close grip preacher curl: 70x12, 80x12, 90x10
Lying DB tri extension: 25x12, 30x12, 35x12
EZ bar curl: 70 5x12, 60 2x12
Tri cable pushdown: 150 4x12
Tri cable pulldown: 140 3x12

 

[cpmiller]

4/11/14 Back
Bent over BB rows: 135 1x12; 155 2x12, 175 1x12
V-grip pull down: 140 1x12; 160 3x12
Cable lat rope pull down: 150 4x12
Seated cable row: 120 7x12
Close trip trap raises: 95 4x12
Face pulls: 60 7x12

4/14/14 Chest
Incline BB Press
135 1x20
185 5x5
Flat BB Press
155 1x20
250 5x5
Incline DB Press
75/80/85/90/90 x5
45 1x20
Flat DB Press
80/85/90 x5; 95 2x4
50 1x20
Machine chest fly - 160 5x8
Core work:
crunches x100
roman chair legs up/knees up x100

 

[cpmiller]

4/15/14 went for a swim, nice cardio work

4/17/14 Back
Bent over barbell rows:135 1x12; 155 2x12; 175 1x12
Cable lat rope pull down: 150 4x12
Seated cable row: 180 4x12
V grip pull down: 120 7x12
Back extensions 7x12

 

[cpmiller]

4/18/14 Arms
Alt DB curls 30 1x12, 35 1x12, 40 1x12
Cgbp 185 1x12, 205 1x12, 215 1x10
Close grip preacher curl 80 2x12, 90 1x9
Lying DB Tri press 30 1x12, 40 2x12
Ez bar curl 70 7x12
Tri cable rope pushdown/ ez bar pulldown 140 7x12

 

[cpmiller]

4/21/14 Chest
Incline BB Press
135 1x20
205 5x5
Flat BB Press
135 1x20
250 5x5
Incline DB Press
75/80/85/90/90 x5
Flat DB Press
80/85/90/90/90 x5
Superset: 5 sets
Machine chest fly - 130 x10
Low-Hi cable fly - 50 x10

 

[cpmiller]

4/22/14 Back
Bent over barbell rows:135 1x12; 155 2x12; 175 1x12
Cable lat rope pull down: 150 4x12
Seated cable row - wide grip: 140 4x12
V grip pull down: 120 7x12
Back extensions 5x12

 

[cpmiller]

4/28/14 Chest & Abs
Leg raises 4x25
Crunches 4x25
Exercise ball crunches 4x25

Incline barbell 135 1x12, 155 1x12, 175 1x12, 185 1x10
Incline DB fly 35 1x12, 40 1x12, 45 1x12, 50 1x12
Hammer strength incline 110 1x12, 130 3x12
DB flat press 80 2x10, 2x9
Cable crossover low 40 4x12, hi 50 3x12

 

[cpmiller]

4/29/14 Legs
Standing calf raises 45s 4x20
Leg press calf raises 205 4x20
Leg extensions 205 3x12
Hack Squats 180 4x12
Leg Press 450 7x12
Stiff leg deadlift 135 3x12
Seated leg curl 160/175 7x12

 

[cpmiller]

4/30/14 Back & Abs

Reverse crunches 4x25
Roman chair crunch 4x25
Cable crunches 100lb 4x25

Wide grip pulldown 180 3x10
V-grip pulldown 160 3x12/12/10
Chest supported row 115 3x12/12/10
Rev grip barbell row 135 3x12
Back extensions BW 3x12
Straight Arm pulldown 120 7x12

 

[cpmiller]

5/2/14 Shoulders/Traps & Abs

Leg raises 4x25
Reverse crunch 4x25
Cable crunch 100lb 4x25

DB Press 60 4x10
Prone incline DB front raise 15 4x12
Upright DB rows 40 4x12
DB lateral raise 20 7x12
Bentover lat raise 20 4x12
DB shrugs 70 4x12
Rear cable delt fly 20 4x12
reverse pec dec 100/85 7x12

 

[cpmiller]

5/3/14 went for a 3 mile run with the wife and pups

5/5/14 Chest & Abs
Leg raises 4x25
Crunches 4x25
Exercise ball crunches 4x25

Incline barbell 135 1x12, 155 1x12, 185 1x12, 185 1x10
Incline DB fly 40 1x12, 45 2x12, 50 1x12
BB flat press 185 1x12, 205 2x12, 205 2x10
Hammer strength incline 140 4x12
Cable crossover low-hi 40 3x12, hi-low 60 4x12

 

[cpmiller]

5/6/14 Legs
Calf stretch & raise circuit - 10sec off/10sec on - 3 minutes
Leg extensions 205 3x12, 250 1x12
Leg Press 450 7x12
Stiff leg deadlift 135 4x12
Seated leg curl 160/175 4x12
Box stepups 25lb DB 3x12 each leg

 

[cpmiller]

5/9/14 Shoulders/Traps & Abs

Leg raises 4x25
Reverse crunch 4x25
Cable crunch 100lb 4x25

Standing BB Press 95 1x12; 135 3x12/11/10
Prone incline DB front raise 15 4x12
Upright DB rows 40 4x12
DB lateral raise 20 7x12
DB shrugs 70 4x12
Rear cable delt fly 20 4x12
reverse pec dec 100 7x12

 

[cpmiller]

Got a late start this week with training 3 days so i couldn't get my workouts in like normal.
5/15/14 Chest
Did pushups with different hand arrangements (normal,wide,narrow) 9x30

5/16/14 Back & Abs
Stability ball crunches 4x25
Roman chair crunch 4x25
Cable crunches 100lb 4x25

Wide grip pulldown 180 3x10
V-grip pulldown 160 3x12
Chest supported row 115 3x12
Rev grip barbell row 135 3x12
Straight Arm pulldown 120 7x12

 

[cpmiller]

5/18/14 Sprint work on the track
- 1600m warm up, 4 100m runs at 60-85% intensity, 8 30m runs working on start/drive phase

 

[cpmiller]

5/19/14 Chest & Abs
Leg raises 4x25
Crunches 4x25
Exercise ball crunches 4x25

Incline barbell 135 1x12, 155 1x12, 195 2x12
Incline DB fly 40 1x12, 45 2x12, 50 1x12
DB flat press 80 2x12, 2x10
Hammer strength incline 140 4x10
Cable crossover low-hi 40 3x12, hi-low 60 4x12

 

[cpmiller]

5/20/14 Back & Abs
Reverse crunches 4x25
Plank 4x1min
Cable crunches 120lb 4x25

Wide grip pulldown 180 3x12
V-grip pulldown 160 3x12
Single arm DB row 70 3x12
Back extensions 4x12
Rev grip barbell row 135 3x12
Straight Arm pulldown 120 7x12

 

[cpmiller]

5/22/14 Arms & Abs
Ez bar curl 80 7x12
Tri cable rope pushdown/ ez bar pulldown 130/150 7x12
Alt DB curls 40 3x12
Cgbp 185 1x12, 205 2x12
Hammer curls 45 3x12
Lying DB Tri press 40 3x12
Close grip preacher curl 80 3x12
OH cable ext 150 3x12
stability ball crunches 4x25
weighted cable crunch 120 4x25

 

[cpmiller]

5/27/14 Chest & Abs
Leg raises 4x25
Crunches 4x25
Exercise ball crunches 4x25

Incline barbell 15 1x12, 185 1x12, 195 2x12
Flat cable fly 100 4x12
Flat bench 185 1x12, 225 x12,10,8
Cable crossover low-hi 50 4x12, hi-low 60 4x12

 

[cpmiller]

5/28/14 Legs
Calf stretch/raise circuit: 4 min- 20 sec intervals
Leg extensions 205x12, 220x12, 235x12, 250x12
Seated leg curl 150 4x12
Box stepups 25lb DBs 3x24
Straight leg deadlift 135 4x12
Leg Press 450 7x12
Back lunge & rotate w/ 25lb DB 3x24

 

[cpmiller]

5/29/14 Cardio
Ran 4.7 miles @ 9:10 pace

 

[cpmiller]

5/30/14 Shoulders & Core
Leg raises 4x25
Cable crunches 100 4x25
Cable russian twists 50 4x25

DB press 60 1x12, 65 3x12/12/10
Front raise 45lb plate 4x12
Upright DB row 40 4x12
DB lateral raise 20 7x12
Bentover lat raise 15 4x12
Rear cable fly 20 5x12

 

[cpmiller]

6/2/14 Chest
Giving 5/3/1 a shot for 2 months to see how it goes
Flat Bench 180x5; 205x5; 235x5+ (did 12 reps)
DB press 60 4x15
DB row 70 5x10

Core circuit: 4x25 of reverse crunches, regular crunches, stability ball crunches
Intervals: 20 min total
- 1st mile: alternate 1min @8:00 pace, 1min @10:00 pace
- after that alternate 1min @7:00 pace, 1.5min @ 12:30 pace

 

[cpmiller]

6/3/14 Legs
Hack Squat: 270x5, 305x5, 345x5+ (did 10 reps)
Leg press: 270 5x15
Leg curl: 160 5x10

Core circuit: 4x25 roman chair leg raises, weighted cable crunch (120lb), 4 1min planks
Intervals: 20 min total
- 1st mile: alternate 1 min @7:30 pace, 1 min @10:00 pace
- after that alternate 1 min @ 6:40 pace, 1 min @ 12:00 pace

 

[cpmiller]

6/5/14 Press
Standing shoulder press 135x5, 155x5, 175x5+ (only got 5)
Dips: BW 5x10
Lat pulldown: 160/180 5x10

Core circuit 4x25 of roman chair leg raises, woodchoppers, stability ball crunches
Intervals: 20 min total
- 1st mile: alternate 1 min @7:30 pace, 1 min @10:00 pace
- after that alternate 1 min @ 6:40 pace, 1 min @ 12:00 pace

 

[cpmiller]

6/6/14 Deadlifts
Deadlift 205 x5, 235x5, 265x5+(did 10 reps)
Stiff-leg deadlifts: 135 5x12
Box stepups: w/25lb DBs 4x10

Core circuit
Intervals - 18minutes
3:00 15:00 pace @ 5% incline; 3:00 9:00 pace @ 0% incline

 

[cpmiller]

6/7/14 - played 2 hours of tennis

6/9/14 Chest
Flat Bench 195x3; 220x3; 250x3+ (did 8 reps)
DB press 60 4x15
Lo Cable row 140 5x10

Core circuit: 4x25 of regular crunches & cable crunch w/120lb
Intervals: 20 min total
- 1st mile: alternate 1min @8:00 pace, 1min @10:00 pace
- after that alternate 1min @6:40 pace, 1min @ 12:30 pace

 

[cpmiller]

6/10/14 Squats
Hack Squat: 285x3, 302x3, 365x3+ (did 8 reps)
Leg press: 360 4x15
Leg curl: 160 5x10

Core circuit: 4x25 roman chair leg raises, leg lifts, stability ball crunches
Intervals: 20 min total
- 1st mile: alternate 1 min @7:30 pace, 1 min @10:00 pace
- after that alternate 1 min @ 6:40 pace, 1 min @ 12:00 pace

 

[cpmiller]

6/12/14 Press
Standing shoulder press 140x3, 160x3, 180x3+ (got 4)
Dips: BW 6x10
Standing straight arm lat pulldown: 150 5x12

Intervals: 20 min total
- 1st mile: alternate 1 min @7:30 pace, 1 min @10:00 pace
- after that alternate 1 min @ 6:40 pace, 1 min @ 12:00 pace

Played 1.5 hours of tennis that night