Mules training log

[Mike Miller]

3/10/08

30 min hit cario 5:30 am

Legs 2:00 pm
4 supersets 20 reps each set

smith machine squats 235Lbs
Leg extensions 200 lbs
leg curls no idea on weight
sissy squats body weight
abs on the low row 30 lbs

3/11/08

5:30
Hit Cardio

12:30
Massage

[Iron Island]

Good to see you starting a log Mike.

[Nick]

Great job Mike, I'm gonna love following along and learning a thing or two!

[Mike Miller]

3/13/08

I'm doing pretty basic stuff riight now jsut so I can keep cutting not trying to build muscle. Had to take yesterday and the day before off as I stepped on a nail and messed up my foot

Chest superset 4 sets
20 reps for each exercise did everything without rest

smith machine incline bench 225 lbs
cable crossovers 50 lb per side
dumbbell flys on decline 30 lbs

abs 3x30 stability ball of low row 3x30
oblique crunches
shoulder

cable side laterals 30 lb
rear delt shrugs 30 lb
side raises 20 lb dumbbell

abs
front raises 20 lb dumbbell
oblique crunches

[A L]

Good luck Mike - you are looking leaner and leaner bro. What was your top weight?

[IliekFude]

3/13/08

I'm doing pretty basic stuff riight now jsut so I can keep cutting not trying to build muscle. Had to take yesterday and the day before off as I stepped on a nail and messed up my foot

Chest superset 4 sets
20 reps for each exercise did everything without rest

smith machine incline bench 225 lbs
cable crossovers 50 lb per side
dumbbell flys on decline 30 lbs

abs 3x30 stability ball of low row 3x30
oblique crunches
shoulder

cable side laterals 30 lb
rear delt shrugs 30 lb
side raises 20 lb dumbbell

abs
front raises 20 lb dumbbell
oblique crunches

You must be losing a ton of muscle too. Are you doing that for the movie role?

[Ulter]

Thanks Bro, this should be fun.

[Mike Miller]

Good luck Mike - you are looking leaner and leaner bro. What was your top weight?

I started at 440 about 2 years ago

[Mike Miller]

You must be losing a ton of muscle too. Are you doing that for the movie role?

I only do this for a few weeks at a time so actually I really haven't lost anything I usually come back bigger leaner and stronger.. I can still bench 500 raw..

as soon as I get to 280 I'll start changing my workout again

[Mike Miller]

Taking the weekend off I was re doing my floors stepped on a big piece of wood and got a staff infection....

[T-Cake]

Ouch! :ohnoes: Sorry about the foot!!!

I am *subscribed* :banana:

Nice workouts! I might steal some of those -- sets of 20 is hard-ass work, man.

Have fun with the fam this weekend; rest up!

[IliekFude]

I only do this for a few weeks at a time so actually I really haven't lost anything I usually come back bigger leaner and stronger.. I can still bench 500 raw..

as soon as I get to 280 I'll start changing my workout again

awesome mike, good to hear. glad the beast is still lurkin inside ya! keep it up bigman, congrats on all of the success youve worked towards in life and heres to more to come for ya.

[Mike Miller]

awesome mike, good to hear. glad the beast is still lurkin inside ya! keep it up bigman, congrats on all of the success youve worked towards in life and heres to more to come for ya.

Thanks..Love your avatar

[BiggT]

I'm subscribed, Mike. I grew up in Wilkes-Barre, PA about 40 minutes from Allentown. I'm familiar with Nazareth Barbell, it's badass for sure. Do you still run the place?

[GFH]

Oh hell yeah, definitely following along on this one. Thanks for posting your log, Mike

[Ulter]

Mike are you going to stay with BBing type training throughout or do you add in a heavy day once a week?

[MR. BMJ]

Yep.....I'm in too:D

This is gonna be good:coolred:

BMJ
:bmj:

[Mike Miller]

Right now everything is a bit screwed up because of the foot, I wont be able to put any real weight on it for about 7-10 days..... I am doing lots of supersets right now and hope to get back to the heavy stuff in a few weeks..will keep you posted

[Mike Miller]

3/23/08

got tired of not doing cardio so I gave the elyptical a shot
did 30 min

Chest

flat bench
warmed up to 315
4x15 315 lb

Incline dumbells

4x15 100lbs
drop set
4x20 60 lbs

superset

20 reps for all sets

cable crossovers
decline flys 40 lbs
flat flys 40 lbs

abs
standing crunches 4 x 20
stability ball off the low row
4x20 30 lbs

[JEAH]

How's your strength now?

[IliekFude]

atta way mike. that'll keep the mass on for sure.

[Mike Miller]

03/24/08

30 min elypitical

arms
curls with straight bar
1x20 95
1x20 115
3x10 135
2x15 95

superset preacher curls and concentration curls
4x20
preachers 75 lbs
concentration curls 30 lb dumbell

triceps
pushdowns
4x15 225 lbs

kickbacks
4x20 30 lb

french press 80 lb dumbell
4x12

abs
standing crunches 2x 20
stability ball on the low row 30 lbs 2x20

[Ulter]

Thanks Mike!

[Mike Miller]

How's your strength now?

Well I'll use the bench as a gauge for you at my strongest I was 380 lbs Raw I benched 600 for 3 and squatted 1000 for 1 with groove briefs and knee wraps

now I can do 400 for 4 x 8 and 500 for 1 2 on a good day

I haven't gone over 405 on the squat in I don't know how long , over a year at least, I usually do my work sets at 405 for 4x15 -20 depending on the day and my carb intake...lol

I can still hold 5 10 lb plates so the grip strength is good, I stopped deadlifting because it makes me thick and I have to much fat to want to be thicker.lol my last deadlift about 4 - 5 mts ago was 730

I want to get all the fat off and then work on the strength again

[bigdamray]

Still stronger than 10 mere mortals!!

[JEAH]

Nice your still strong! Losing fat and keeping strength isn't the easiest of tasks, keep doin what ya do.

[Mike Miller]

30 min Hit cardio elyptical


03/35/08

Back

t bar rows

1x20 135
1x20 225
4x15 315

2x20 225

superset

rope pull downs low rows
3x20 reps

rear delt flys
4x20

abs standing crunches
4x20

[Ulter]

Nice work Bro.

[GTLifter]

Still strong as an ox! nice work.

[Mike Miller]

3/28/08

30 min Hit cardio treadmill


legs
squats on smith machine

1x20 135
1x20 225
1x15 315
5x15 405

leg extension
4x20 stack
2x30 165

leg curls on
4x20

seated crunches

[Mike Miller]

3/31/08

30 min cardio on treadmill I do this first thing in the morning 6 am


1 pm

chest

flat bench
135x15
225x10
315x8
405 5x5

incline dumbell presses

100 1x10
120 1x10
135 4x8

decline flys
50 4x20

cable cross over
4x20

abs standing crunches
2x20

stabil;ity ball off low row 2x20

[Nick]

You still are maintaining some incredible strength Mike. Unbelievable. Keep it up.

[bigdamray]

Nice work Mike!!

[Mike Miller]

30 min cardio in morning



4/1/08

shoulders
shrugs
135x10
225 4x20

Dumbell Mil Press
100 x20
135 4x10

super sets
4x20
front raises side raises rear delt flys

[Mike Miller]

4/2/08

30 min cardio morning




bis tris

superset 4x20
pushdowns
kickbacks

superset
4x15
str bar curls
conc curls
preacher curls

Wieghted dips 100 lb plate
4x12

[Mike Miller]

4/3/08

30 min cardio morning



back t bar rows
135x20
225x20
315x15
405x8
495x8
225x2x20

lat pull downs
stack 4x15

low rows
stack 4x12

side laterals
4x20 20 lb dumbells

[Mike Miller]

04/05/08

took the day off wrestling match




04/07/08

chest
flat bench
135x15
225x15
315 5x10 shoulders were stiff

incline dumbells
50 4x20

decline flys
30 4x20

cable flys
4x20

30 min hit cardio

[Ulter]

Great stuff Mike.

When you say "stack" on your pull downs do you mean the whole stack?

[bigdamray]

04/05/08

took the day off wrestling match



04/07/08

chest
flat bench
135x15
225x15
315 5x10 shoulders were stiff

incline dumbells
50 4x20

decline flys
30 4x20

cable flys
4x20

30 min hit cardio

I feel bad for the other guy!!

[Mike Miller]

Thanks Bro...LOL

Sorry for missing the past few...

started a new plan

I call it my 300 day after the movie..
all movements done for sets of 4 everything non stop and back to back

back
warm up with dumbells

medicine balls floor to overhead press
20x20
40x20
60x15

t bar row
235x20

lat pull down
220x20

standing crunches
90x20

sleadmill
2 min

a sledmill is a treadmill without a motor lou Simmons makes it

[bigdamray]

Thanks Bro...LOL

Sorry for missing the past few...

started a new plan

I call it my 300 day after the movie..
all movements done for sets of 4 everything non stop and back to back

back
warm up with dumbells

medicine balls floor to overhead press
20x20
40x20
60x15

t bar row
235x20

lat pull down
220x20

standing crunches
90x20

sleadmill
2 min

a sledmill is a trewadmill without a motor lou Simmons makes it

Holy Shit!!

[Ulter]

Can you set the resistance on the sledmill?

[Mike Miller]

Can you set the resistance on the sledmill?


No it's just a massive amt of resistance

[Mike Miller]

4/11/08



all movements done for sets of 4 everything non stop and back to back

shoulders

medicine ball press
20x20
40x20
60x10



seated mil presses
235x15

clean and jerk
135x20

grappler
35 x 20

high pulls
135x15

one arm dumbbell presses
50x20

side raises dumbbell
20 x20


sled mill 2 min

[Ulter]

Are you going strictly with lighter, faster, non-stop movement? Or are you adding in a heavy slower day once in a while?

[Mike Miller]

I'm doing the lighter stuff for 2 more weeks...Got booked on mon RAW for the 28th not sure if I'm gonna be on tv but i want to look jacked

[Mike Miller]

04/14/08

all movements done for sets of 4 everything non stop and back to back

shoulders

medicine ball press
20x20
40x20
60x15

chest
Flat bench
235x15

grappler
35x20

incline press
225x25

cable flys
50x20

decline flys dumbbell
30x20

standing crunches

2 min sledmill

[bigdamray]

I'm doing the lighter stuff for 2 more weeks...Got booked on mon RAW for the 28th not sure if I'm gonna be on tv but i want to look jacked

I don't think that you have ever had a problem with looking jacked Big Mike!!

[Mike Miller]

Thanks Bro...lol!!!!


4/15/08

medicine ball
20x20
40x20
60x20

barbell curls
135x10

close grip smith machine
135x20

preacher curls
115x20

rope pushdowns
115x20

conc curls
20x20

kickbacks
60x20

sled mil 1.5 min


15 min on elyptical when doen

[Mike Miller]

4'/17/08

back

medicine balls
20x20
40x20
60x10

pull ups
25 lb 8 reps

t bar rows
285x20

lat pulldowns
235x20

deadlift
315x10

grappler
25x20

sledmill 2 min

[Mike Miller]

04/19/09

shoulders

standing military press
135x10
225 3x12
315 1x3

seated deumbell presses
60 lb 4x15

front raises
30 4x20

side raises
20 4x20


rear delt flys
60 4x15

abs

[Mike Miller]

4/20/08

abs
cardio 30 min

[Mike Miller]

04/21/08

medicine ball
20x20
40x20
60x20

standing curls superset
135 x15
75 x20


skull crushers
135x20

pushdows
75x 15

kickbacks
20 x 15

2 min sled mill

abs

[bigdamray]

Hey Mike, have you posted your diet recently?

[Mike Miller]

Hey Mike, have you posted your diet recently?

No not for awhile Taking the day off

[A L]

That Standing Military is looking solid bro - really solid

[T-Cake]

:wavey3:
Good to see you around, big guy!!! :kiss:

[Mike Miller]

Sorry I haven't been keeping up I took a few days off... Was supposed to do my first live match on mon RAW this coming mon at the meadow lands and due to creative changes in the show I got bumped so I have been ...well kinda sulking.... I'm back on it today I'll post my shoulder workout...

[Ulter]

It's all good Mike. It's show business. You'll get your shots.

[Mike Miller]

04/25/08

shoulder's trying to focus more on my delts letting the shrugs alone for 4 weeks

Smith machine military presses
135 4x20
225 2x12

standing mil presses
front and rear one right after the other my shoulders got really pumped after this
135 20x10

rear delt flys 3 sets
superset dumbbells
40x15
30x12
20x20

side raises
superset with dumbbells 3 sets
35x20
30x12
20x15

standing ab crunches

04/26/08

45 min hit cardio

04/27/08

45 min hit cardio

active recovery work each exercise 3 sets 20 30 reps light weight

cable flys
flat flys

front raises
rear delt flys

squats

[Mike Miller]

Thanks Ulter I know just not on the patient side..

[Ulter]

Great work out Bro.
Have you tried 50 rep squats yet?

[Mike Miller]

No I have heard of them . DO you do four sets what kind of weight do you use..

[Ulter]

Mr Nobody used to do 275 lbs for squats, 315 lbs for hacks and 750 lbs for leg press on 50 rep at your weight and height. He was nowhere near as strong as you are though. He only did one set of each.

[bigdamray]

I've done the 50 rep set before!! I did 315 on squats for 50 reps. It took me 6 weeks to build up to it. I thought I was going to die!!

[Mike Miller]

05/06/08

chest
bench
135x10
225x10
315x4x15

cable crossovers
4x20

flat flys decline flys flat dumbbell bench superset

4x20
30 decline flys
50 lb flat flys
75 lb flat bench

abs

30 min hit cardio

[Ulter]

Thanks Mike!

[Mike Miller]

05/07/08

6:30 cardio
30 min HIT

trained 2 clients went golfing with m y dad tried to walk most of the 18 he uses a cart so I couldn't walk every time shot a 99 had a great time

45 min walking after dinner

[Mike Miller]

Going to try doing light workouts and double cardio sessions

05/08/08

30 min HIT cardio treadmill


doing circuts

medicine ball
20x20
40x20
60x20

lat pull downs
265x20

t bar rows
315x10

bent over rows
135 20 off the bench

back machine
stackx20

2 min sled mill

[Ulter]

Nice circuit Bro. That'll work.

[Mike Miller]

5/9/08

morning cardio 30 min hit

afternoon

shoulders

medicine balls
20x20
40x20
60x20

smith machine mil press
135x15

behind the head press grip out to the end of the bad
95x20

front cable high pulls
95x20

side raises dumbells susperset
40x20
25x15
15x20

rear delt fly dumbell superset
50x15
30x15
20x15

shrugs
135x20
225x15
315x4x12


3o min cardio after dinner

[T-Cake]

side raises dumbells susperset
40x20
25x15
15x20
Just the picture in my mind of you drop-setting from 40s down to 15s makes me laugh. :lol:

I told Ulter that 15s would get lost in your hand, so I'm surprised you use them for something. ;) He said, "Yeah, that's the same thing as putting on a watch for him." :lol:

You are hella strong, I love it!!!

Cool workouts too. I might have to steal one for tomorrow, my do-whatever-I-feel-like gym day :)

[Mike Miller]

05/12/08

legs

squatted with the safety squat bar I did squats and then yolk walk back to back with about 30 sec to one min rest in between did them for 4 sets

squats
warm up
155x20
275 x30
300x30

Yolk walk
300x100 ft
500 100 ft 3 sets

leg extensions
220 4x20

lunges and glute ham raises bback to back
lunges
135x4x20

glute hams body weight

abs on stability ball with 20 lb medicine ball

[Mike Miller]

Just the picture in my mind of you drop-setting from 40s down to 15s makes me laugh. :lol:

I told Ulter that 15s would get lost in your hand, so I'm surprised you use them for something. ;) He said, "Yeah, that's the same thing as putting on a watch for him." :lol:

You are hella strong, I love it!!!

Cool workouts too. I might have to steal one for tomorrow, my do-whatever-I-feel-like gym day :)


after a few sets they feel like they are 50's ...lol

have a nice day!!

[Ulter]

05/12/08

legs

squatted with the safety squat bar I did squats and then yolk walk back to back with about 30 sec to one min rest in between did them for 4 sets

squats
warm up
155x20
275 x30
300x30

Yolk walk
300x100 ft
500 100 ft 3 sets

leg extensions
220 4x20

lunges and glute ham raises bback to back
lunges
135x4x20

glute hams body weight

abs on stability ball with 20 lb medicine ball

Killer work out Mike.

[T-Cake]

Do you ever have random people walk up to you and say, "I bet you can pick me up over your head! Can you? Please?! Try!!!"

... or would I be the first one to bug you that much? ;)

[bigdamray]

05/12/08

legs

squatted with the safety squat bar I did squats and then yolk walk back to back with about 30 sec to one min rest in between did them for 4 sets

squats
warm up
155x20
275 x30
300x30

Yolk walk
300x100 ft
500 100 ft 3 sets

leg extensions
220 4x20

lunges and glute ham raises bback to back
lunges
135x4x20

glute hams body weight

abs on stability ball with 20 lb medicine ball

Holy Shit!! I passed out just reading that!!

[Mike Miller]

5/13/08

Chest
reverse band
225x20
315x15
405x4x10

cable crossover
4x20

dips
90 lbs 4x10

flat flys dumbells superset 4 sets
50 x20
30x15
20x15

declines
235x4x12


30 min cardio

[Mike Miller]

Light shoulders and arms goint to NY today so I tried to get both in yesterday

Warm up

shoulders shrugs on smith machinr
135x4x20

dumbbell shrugs
235x4x15

smith machine mil press ti the front than immediately after behind the neck
135x4x20
95x4x20

side raises dumbell superset 4 sets
40x20
30x15
20x15

rear delt flys
30x4x20

standing easy bar curls did the rest of the exercises in succession
135x4x15

rope pushdowns
95x20

kickbacks
30x4x20

abs on stability ball 20 lb medicine ball I really like these

[Ulter]

Holy smokes! You have 235 pound DB's?

[matt1990]

Jeese man, keep up the good work, the squat sets for 30 reps is insane man, you are indeed hella strong.

Matt~

[Mike Miller]

I('m going for fat loss only her and have gone high protein 20 grms carbs a day Lost 3 lbs already and fell good but weak


06/03/08

chest
everything done non stop in circut form
not counting reps just going till I'm shot

incline bench
235

cable crossover
90 lbs

decline flys
30 lb dumbell

pushups

dips

sprint on the treadmill for 2 min

do it all over again 2 more times

than I did abbs


5 mile bike ride with son

[BiggT]

Is the 20 grams of carbs a temporary "hell week" kind of thing?

[Mike Miller]

06/04/08

All work done in a circuit or superset fashion 3 times with a 2 min sprint on a treadmill

Back
pulldowns 250x20

t bar rows 315x15

bent over rows 135x20

dumbell rows 100x20

standing crunches 20

treadmill 2 min



Afternoon w o
sprints

100 yrd hilll run 3 times 2 min rest between sets

8 40 yrd sprints run 40 walk 40 do it again

[Mike Miller]

06/25/08

back and conditioning

1/2mile run warm up

back work

all work done in circut form with a min or so rest between exercises 3 sets total

t bar row
405x20

lat pull downs
stack x 20

low rows
stack x 20

deadlift
405x10

abs
standing crunches

run treadmill 2 min 4.0 incline 6.5 speed

2 min elyptical full incline 9 resistance 120 pace



waited an hour ran hills at the park

100yrd hill sprint , jog down sprint jog down did one set like this

than sprint jog down wait 3 min did it 2 more times best time on a single was 39 seconds up

[Mike Miller]

Is the 20 grams of carbs a temporary "hell week" kind of thing?


I'm gonna do that days a week and reload one day a week


down to 284.5

[bigdamray]

Awesome work Mike!!

[GTLifter]

06/25/08

t bar row
405x20


you put 9 plates on a t-bar and did it for 20reps in a circut? :eek2:


solid work!

[Mike Miller]

you put 9 plates on a t-bar and did it for 20reps in a circut? :eek2:


solid work!

actually I use 100's I go for 10 reps take 5 seconds break do 5 more take 5 seconds do 5 more..... I try to set a 20 rep min for all my exercises when I do a circut not for all exercises mind you just some of them and when I get to the point where I cant go I stop stay in position and count to 5 do as many as I can again and keep going till I hit 20

[Ulter]

If this doesn't work out you can probably land a job as an engine hoist.

Your circuits are insane

[Mike Miller]

If this doesn't work out you can probably land a job as an engine hoist.

Your circuits are insane


Thank you my friend

I am a member of the RED BLAST nation!!!! You need to make Red Blast shirts... my clinets love this stuff..The Beta Alainine stacked with it kicks ass..

[GTLifter]

actually I use 100's I go for 10 reps take 5 seconds break do 5 more take 5 seconds do 5 more..... I try to set a 20 rep min for all my exercises when I do a circut not for all exercises mind you just some of them and when I get to the point where I cant go I stop stay in position and count to 5 do as many as I can again and keep going till I hit 20

that's pretty BOSS work.



Red Blast is good stuff, the only issue I have with it is swallowing 10-12 horse pills is a pain in the ass.

[Mike Miller]

06-30-8
1/2mile run warm up



all work done in circuit form with a min or so rest between exercises 3 sets total

chest

unilateral chest press
220x20x10

cable cross
50x20

flat bench macdonald bar
235x20

decline flys
40x20

pushdowns
95x20

kickbacks
30x20

treadmill 2 min 4incline 6.0 speed

elyptical 2 min full incline 8 resistance


waited 30min

sprints
3sets each yardage

20 yd
40 yd
60 yd
80 yd
100 yd

corners sets jog to first corner run to diagonal corner jog to next corner run to diagonal corner

[bigdamray]

That's some serious calorie burning!!

[Ulter]

When I think about you trying to do that workout the first time I met you at the wedding in NJ it's hard to imagine. You're a whole different athlete now.

[Mike Miller]

When I think about you trying to do that workout the first time I met you at the wedding in NJ it's hard to imagine. You're a whole different athlete now.


Yeah but I could dance..LOL It's so nice having all the neergy

[slimm26]

It's kind of lonely in here...step away from the cookies and start logging!! :grin:

[Mono_1]

come back