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Nurse Gray's Bodybuilding Log

NurseGray

NurseGray

Well-known member
If you found yourself here. Welcome to my log. Drop me a comment. I am open to all input.

This log is a catch all for anything I feel like talking about. I will post workout logs, Video Reviews, New Products coming soon. Politics, or whatever else strikes me.

I hope you like what you see.

As Well you can check out all my social media below!

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In for this. Gonna be a fun ride.
 
I'm in!
 
I'm in ....
What program are you using?
Stats?
Supps currently using?

Good info to add to your log ..... ;)
 
I'm going to be working a 5 day "bro" split I just came off a cycle of Epi 2a3a by vital labs so I am currently finishing vital labs PCT.
Current supps

Fish oil x2 a day
Multi vitamin
5g Creatine mono hydrate
C4 extreme pre work out
Forged joint repair x1 daily

I'm about to work chest in just a few minutes. I will post stats soon
 
Exercise Name
1RM
Lifting Logs

Barbell Bench Press
320
Set 1 : 200x12
Set 2 : 240x10
Set 3 : 245x8
Set 4 : 250x6

Barbell Incline Bench Press
216
Set 1 : 150x12
Set 2 : 160x10
Set 3 : 170x8
Set 4 : 180x6

Dumbbell Bench Press
90
Set 1 : 45x12
Set 2 : 55x10
Set 3 : 65x8
Set 4 : 75x6

Dumbbell Incline Bench Press
66
Set 1 : 25x12
Set 2 : 35x10
Set 3 : 45x8
Set 4 : 55x6

Dumbbell Fly
60
Set 1 : 35x12
Set 2 : 40x10
Set 3 : 45x8
Set 4 : 50x6
 

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NurseGray said:
Exercise Name 1RM Lifting Logs Barbell Bench Press 320 Set 1 : 200x12 Set 2 : 240x10 Set 3 : 245x8 Set 4 : 250x6 Barbell Incline Bench Press 216 Set 1 : 150x12 Set 2 : 160x10 Set 3 : 170x8 Set 4 : 180x6 Dumbbell Bench Press 90 Set 1 : 45x12 Set 2 : 55x10 Set 3 : 65x8 Set 4 : 75x6 Dumbbell Incline Bench Press 66 Set 1 : 25x12 Set 2 : 35x10 Set 3 : 45x8 Set 4 : 55x6 Dumbbell Fly 60 Set 1 : 35x12 Set 2 : 40x10 Set 3 : 45x8 Set 4 : 50x6
Click to expand...

Are these in order of how you performed? If so, switch up and do the inclineDB's first and flat DBS next. Then the incline bench, flat bench, and flies last
 
I will try that next week thanks for the input
 
Strong pressing NG.
 
Keep you eyes peeled for legs and abs tommorow!
 
Keep in mind I am going to be working on strict ass to calves form so my weight might be surprisingly lighter than expected.
 
NurseGray said:
Keep in mind I am going to be working on strict ass to calves form so my weight might be surprisingly lighter than expected.
Click to expand...
Hey, it's not always about going heavy. Everyone needs to work on form. We all get complacent and lazy sometimes. And sometimes incorrect form is learned/taught.
 
turff49 said:
Are these in order of how you performed? If so, switch up and do the inclineDB's first and flat DBS next. Then the incline bench, flat bench, and flies last
Click to expand...
Why? There is nothing wrong with the order of his exercises.
 
Montego1 said:
Why? There is nothing wrong with the order of his exercises.
Click to expand...
It will improve his overall benching is why. Helps to develop the chest better too.
 
Ok Leg Day and Abs. I dropped the weight and focused completely on form. No ego here. Stance Shoulder width ass to calves. utilizing a 4-1-x-1 tempo. Trust me this is a completely different beast. By the time I got to my leg extensions my quads were shaking.


Exercise Name
1RM
Lifting Logs

Barbell Squat
162
Set 1 : 105x12
Set 2 : 115x10
Set 3 : 125x8
Set 4 : 135x6

Lying Leg Curls
78
Set 1 : 50x12
Set 2 : 55x10
Set 3 : 60x8
Set 4 : 65x6

Leg Extensions
126.67
Set 1 : 90x12
Set 2 : 95x10
Set 3 : 100x8
Set 4 : 105x6

Barbell Lunge
162
Set 1 : 105x12
Set 2 : 115x10
Set 3 : 125x8
Set 4 : 135x6

Barbell Standing Calf Raise
162
Set 1 : 105x12
Set 2 : 115x10
Set 3 : 125x8
Set 4 : 135x6

Leg Raise
20
Set 1 : 20 Rep
Set 2 : 20 Rep
Set 3 : 20 Rep
Set 4 : 20 Rep

Lying Leg Raise with Hip Thrust on Bench
N/A
Set 1 : 20 reps
Set 2 : 20 reps
Set 3 : 20 reps
Set 4 : 20 reps

Crunches
N/A
Set 1 : 20 Rep
Set 2 : 20 Rep
Set 3 : 20 Rep
Set 4 : 20 Rep

Dumbbell Side Bend
33.33
Set 1 : 20x20
Set 2 : 20x20
Set 3 : 20x20
Set 4 : 20x20

Tomorrow is Arms
 
Quite a bit of volume there Gray.

I stopped the side bends for twists a while back because I was told that they can actually widen your abdominal area. Not sure if that's true, but makes sense.
 
RegisterJr said:
Quite a bit of volume there Gray. I stopped the side bends for twists a while back because I was told that they can actually widen your abdominal area. Not sure if that's true, but makes sense.
Click to expand...

Yeah it's true. I'd throw all side bending movements in the garbage. No one wants a blocky waist
 
Will do Thanks for the tips
 
Any favorite twist exercises?
 
I actually go faster than that though.
 
I have implemented the changes and will posts the updates next week
 
Man I'm already feeling the DOMS for leg day tomorrow is going to be rough!
 
turff49 said:
It will improve his overall benching is why. Helps to develop the chest better too.
Click to expand...
Huh? No. In no way does reducing the load you can exert on bench by pre exhausting with dumbbells increase your bench performance.

And can you explain how it will help develop his chest better? Very curious to your thought process here.
 
Montego1 said:
Huh? No. In no way does reducing the load you can exert on bench by pre exhausting with dumbbells increase your bench performance. And can you explain how it will help develop his chest better? Very curious to your thought process here.
Click to expand...
Sure. With Db's you can go deeper than a regular barbell. As you strengthen to the deeper depth it allows you to have more power in the initial phase of pushing the weight up from the chest(which is where people have the most difficult in benching), especially with the incline press. 2nd, looking at his posted #'s his DB presses are lacking compared to his bench which tells me he needs to strengthen the stabilizer muscles. I was not saying that his bench would automatically increase flipping the order. It's a process. You should never stick with the same exercises in the same order for long periods of time either. I've used, recommended, and seen the improvements for people doing this over the past 30 yrs. not that it matters...

Edit: oh, and the switching up the routine is just for 6 weeks or so. Then flip back to bench first. Guarantee his #'s will improve.
 
So you're saying that utilizing a ROM, that doesn't cone into play at all on a standard bench press, will help?

And most usually stick at the three inch mark, not on their chest. Hence board presses. In his numbers...you don't think benching before going to db would effect that? I can move 120's just fine if I start a session with dbs. If I start with bb I'm about forty lbs lighter. Maybe ask that next time.

Also if development of the chest is what the intention is, then the OP's personal experience of what exercises work best for him are the ones to utilize with correct TUT and other methods thrown in.

Also, don't post opinions on training as facts. Maybe next time try saying "you coul try" or "what I like to do is". Just saying.
 
All comments are appreciated
 
Montego1 said:
So you're saying that utilizing a ROM, that doesn't cone into play at all on a standard bench press, will help? And most usually stick at the three inch mark, not on their chest. Hence board presses. In his numbers...you don't think benching before going to db would effect that? I can move 120's just fine if I start a session with dbs. If I start with bb I'm about forty lbs lighter. Maybe ask that next time. Also if development of the chest is what the intention is, then the OP's personal experience of what exercises work best for him are the ones to utilize with correct TUT and other methods thrown in. Also, don't post opinions on training as facts. Maybe next time try saying "you coul try" or "what I like to do is". Just saying.
Click to expand...
Montana,
I'm not going to argue with you. You have your way of seeing things and I see things differently and 20 other people see things different from us.
 
Arm Day


Exercise Name
1RM
Lifting Logs

Barbell Curl
126
Set 1 : 75x12
Set 2 : 85x10
Set 3 : 95x8
Set 4 : 105x6

Dumbbell Alternate Preacher Curl
54
Set 1 : 30x12
Set 2 : 35x10
Set 3 : 40x8
Set 4 : 45x6

Dumbbell Bicep Curl
48
Set 1 : 25x12
Set 2 : 30x10
Set 3 : 35x8
Set 4 : 40x6

Dumbbell Alternate Hammer Curl
54
Set 1 : 30x12
Set 2 : 35x10
Set 3 : 40x8
Set 4 : 45x6

Dumbbell Concentration Curls
48
Set 1 : 25x12
Set 2 : 30x10
Set 3 : 35x8
Set 4 : 40x6

Barbell Lying Triceps Extension
114
Set 1 : 65x12
Set 2 : 75x10
Set 3 : 85x8
Set 4 : 95x6

Barbell Close Grip Bench Press
222
Set 1 : 145x12
Set 2 : 165x10
Set 3 : 175x8
Set 4 : 185x6

Dumbbell Lying Triceps Extension
42
Set 1 : 20x12
Set 2 : 25x10
Set 3 : 30x8
Set 4 : 35x6

Barbell Seated Overhead Triceps Extension
84
Set 1 : 55x12
Set 2 : 60x10
Set 3 : 65x8
Set 4 : 70x6

Dumbbell Standing Triceps Extension
60
Set 1 : 25x12
Set 2 : 35x10
Set 3 : 45x8
Set 4 : 50x6
 
Good Lord man. Can you feel your arms?
 
I guess I'm just used to high volume
 
I hate rest days
 

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Get ready for boulder shoulders tonight
 
Killed it tonight!

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Exercise Name
1RM
Lifting Logs

Barbell Shoulder Press
222
Set 1 : 125x12
Set 2 : 145x10
Set 3 : 165x8
Set 4 : 185x6

Barbell Military Press Behind Neck
120.33
Set 1 : 75x12
Set 2 : 85x10
Set 3 : 95x8
Set 4 : 100x6

Dumbbell Shoulder Press
72
Set 1 : 30x12
Set 2 : 40x10
Set 3 : 50x8
Set 4 : 60x6

Dumbbell Lateral Raise
36
Set 1 : 20x12
Set 2 : 25x10
Set 3 : 27.5x8
Set 4 : 30x6

Dumbbell Bent Over Delt Raise
21
Set 1 : 15x12
Set 2 : 20x12
Set 3 : 20x8
Set 4 : 20x6

Barbell Up Right Row
126
Set 1 : 75x12
Set 2 : 85x10
Set 3 : 95x8
Set 4 : 105x6

Dumbbell Shoulder Shrug
72
Set 1 : 30x12
Set 2 : 40x10
Set 3 : 50x8
Set 4 : 60x6
 
Those are some nice numbers on the BB presses ...
Curious how your shoulders take to the upright rows .... maybe its an old guy thing but I can overhead press all day long but upright rows really hurt so I rarely include them in my shoulder routine ...
 
They bother my wrist a little but there so effective
 
NurseGray said:
They bother my wrist a little but there so effective
Click to expand...

I hear ya. They didn't bother me as much when I was younger. I still incorporate them in my shoulder routine but usually only once every 4-5 sessions. Heavy BB bench pressing is probably more to blame for my shoulder sensitivity.
 
Back Day after a 12hr shift. Give me some input fellas!

Exercise Name
1RM
Lifting Logs

Pull Ups
8
Set 1 : 8 Rep
Set 2 : 8 Rep
Set 3 : 8 Rep
Set 4 : 8 Rep

Barbell Bent Over Row
210
Set 1 : 145x12
Set 2 : 155x10
Set 3 : 165x8
Set 4 : 175x6

Barbell Deadlift
318
Set 1 : 145x12
Set 2 : 225x10
Set 3 : 235x8
Set 4 : 265x6

T Bar Row
126
Set 1 : 45x12
Set 2 : 70x10
Set 3 : 80x8
Set 4 : 105x6

Dumbbell One Arm Row
96
Set 1 : 45x12
Set 2 : 55x10
Set 3 : 70x8
Set 4 : 80x6
 
NurseGray said:
Back Day after a 12hr shift. Give me some input fellas! Exercise Name 1RM Lifting Logs Pull Ups 8 Set 1 : 8 Rep Set 2 : 8 Rep Set 3 : 8 Rep Set 4 : 8 Rep Barbell Bent Over Row 210 Set 1 : 145x12 Set 2 : 155x10 Set 3 : 165x8 Set 4 : 175x6 Barbell Deadlift 318 Set 1 : 145x12 Set 2 : 225x10 Set 3 : 235x8 Set 4 : 265x6 T Bar Row 126 Set 1 : 45x12 Set 2 : 70x10 Set 3 : 80x8 Set 4 : 105x6 Dumbbell One Arm Row 96 Set 1 : 45x12 Set 2 : 55x10 Set 3 : 70x8 Set 4 : 80x6
Click to expand...
Looks pretty good to me. You might want to try meadows rows and do one arm t bar rows. Not sure what you have access to but if you can, some wide grip pull downs too. But what you have there is still a solid back workout.
 
turff49 said:
Looks pretty good to me. You might want to try meadows rows and do one arm t bar rows. Not sure what you have access to but if you can, some wide grip pull downs too. But what you have there is still a solid back workout.
Click to expand...

I second the addition of Meadows Rows. I use Meadows rows every other back workout just to keep things mixed up enough. On sessions where I am not using Meadows rows I do more BB rows and Db rows ... and generally go significantly heavier on each.
 
You demolished those lats pretty well yesterday Gray.

Yeah, Measows Rows are brutal. I love em.

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turff49 said:
Are these in order of how you performed? If so, switch up and do the inclineDB's first and flat DBS next. Then the incline bench, flat bench, and flies last
Click to expand...

I think major props are in order for you! This advice was 100% legit. Defiantly increased my numbers today.

Exercise Name
1RM
Lifting Logs

Dumbbell Incline Bench Press
84
Set 1 : 40x12
Set 2 : 50x10
Set 3 : 60x8
Set 4 : 70x6

Dumbbell Bench Press
96
Set 1 : 50x12
Set 2 : 60x10
Set 3 : 70x8
Set 4 : 80x6

Barbell Incline Bench Press
234
Set 1 : 155x12
Set 2 : 175x10
Set 3 : 180x8
Set 4 : 195x6

Barbell Bench Press
313.33
Set 1 : 215x12
Set 2 : 235x10
Set 3 : 245x8
Set 4 : 255x6

Dumbbell Fly
54
Set 1 : 30x12
Set 2 : 35x10
Set 3 : 40x8
Set 4 : 45x6
 
Nice pressing for sure. Any PRs hit?
 
By the way I'm currently logging Stamino right now as well.

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