Nurse Gray's Bodybuilding Log

Rest Day Today

Her are a few update pictures

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Another update shot. Kinda shocked myself with this one. First pic is the start of this as you guys remember 250lbs. 120 days and 22lbs later here is current.

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Lookin good and making good progress. Keep it up .... you are on the right track
 
Has it been this long since an update. Man I've been busy. Cardio strong today then some yard work!
 
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Cardio done. Extra hot today

40 min bow flex treadclimber- 340 calories.

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Shoulder and Biceps

Deload

OHP

Bar x 5
55 x 5
75 x 5
85 x 5
105 x 5

DB Shoulder Press

50 x 12
50 x 12
50 x 12
50 x 12

Cable Single Arm Side Laterals

30 x 10
30 x 10
30 x 10
30 x 10

Reverse Cable Flys

80 x 10
80 x 10
80 x 10
80 x 10

Upright Rows

90 x 10
90 x 10
90 x 10

Bicep Giant Set x 4

Hammer Rope Pulls
90 x 10
Straight Bar Curls
90 x 10
Reverse Straight Bar Curls
40 x 10
 
Back Day

Deload

Deadlift

225x5
225x5
225x5
225x5
225x5

Lat Pull Downs
150x8
150x8
150x8

Barbell Rows
135x15
135x15
135x15

Seated Good Mornings
105x10
105x10
105x10
 
Chest and Tris

Flat Bench

Warm Up

105x5
135x5
175x5
225x5

Speed Bench with Bands

Close Grip
135x3
135x3
135x3

Medium Grip
135x3
135x3
135x3

Wide Grip
135x3
135x3
135x3

Dips
12
12
12

Cable Flys

80x10
80x10
80x10
80x10

Tricep Rope Pull Downs

75x20
75x20
75x20
75x20
 
If that didn't kill your chest, I sigh know what will.
 
Are you still in that amazing huge unoccupied gym or are your back at the home gym?
 
TKC432 said:
Are you still in that amazing huge unoccupied gym or are your back at the home gym?
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Been me and my lifting partner for five weeks now. Don't plan on ever stoping. And yes the only ones are us and the guy moping the floor! Everyday!
 
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So o have been informed by my coach that I misinformed people on my last bench post. It was not 135 for speed. The band turned it into 185 for speed work. I was not aware I was supposed to add the weight resistance of the bands. Woops
 
You are stronger than you know!
 
Rest day. From lifting anyway!
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I can see in that pic, your face is looking thinner!!
 
NurseGray said:
So o have been informed by my coach that I misinformed people on my last bench post. It was not 135 for speed. The band turned it into 185 for speed work. I was not aware I was supposed to add the weight resistance of the bands. Woops
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I understood there was added resistance. I'd still keep track of the 135 though. The band resistance is max at the top, and you may switch up bands in the future.

Rocket3015 said:
I can see in that pic, your face is looking thinner!!
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This!
 
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1hr of cardio and 470 calories later. It's time to relax in this Sunday and prepare for OHP tomorrow!
 
Shoulders and Biceps

OHP

warmup

Bar x 5
50x5
55x5
85x5
105x5
115x3

Working Sets

125x5
135x5
145x3
155x1

Dumbbell Shoulder Press

65x12
65x12
65x12
65x12

Cable Side Laterals

50x12
50x12

Cable Reverse Flys

50x12
50x12

Barbell Curls

65x12
65x12
65x12
65x12

Cross Body Hammer Curls

30x12
30x12
30x12
30x12

Reverse Straight Bar Curls

30x20
30x20
30x20
 
[video=youtube_share;AZS33C0rr8g]http://youtu.be/AZS33C0rr8g[/video]
 
Down another pound this morning. Total of 27! Sitting at 223. Plus broke a PR 325 deadlift.

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Back Day

Deadlifts

Warm Up

Bar x 5
135x5
185x5
205x5
225x3

Working Sets

275x5
315x3
325x1 PR!

T Bar Rows

50x15
75x15
75x15

Band Assisted Pull Ups

Wide Grip

12
12
12

Seated Cable Rows

250x12
250x12
250x12
 
[video=youtube;0gYDrEP2bhU]https://www.youtube.com/watch?v=0gYDrEP2bhU[/video]
 
Nice job on the PR and the weightloss!
 
You are doing great on all accounts!!
 
Changing up the game. Im starting a 10 week Cube Program. Everything is a weakness for me in the world of powerlifting so Im training it in all aspects!

Week 1-High Rep Bench Day

Exercise Name
1RM
Lifting Logs

Barbell Bench Press
193.33
Set 1 : 45x10
Set 2 : 105x10
Set 3 : 145x10

Barbell Bench Press
285
Set 1 : 225x8
Set 2 : 225x8
Set 3 : 225x8

Barbell Close Grip Bench Press
240
Set 1 : 200x6
Set 2 : 200x6

Barbell Bench w/pause 1'' Off Chest
246.67
Set 1 : 185x10
Set 2 : 185x10
Set 3 : 185x10

Cable Cross Over
161
Set 1 : 115x12
Set 2 : 115x12
Set 3 : 115x12

Cable Rope Triceps Pushdown
98
Set 1 : 70x12

Cable Standing Curl
98
Set 1 : 70x12

Cable Rope Triceps Pushdown
98
Set 1 : 70x12

Cable Standing Curl
98
Set 1 : 70x12

Cable Rope Triceps Pushdown
98
Set 1 : 70x12

Cable Standing Curl
98
Set 1 : 70x12

Barbell Up Right Row
337.5
Set 1 : 225x15
Set 2 : 225x15
Set 3 : 225x15

Cable Crunch
172.5
Set 1 : 115x15
Set 2 : 115x15
Set 3 : 115x15

Exercise Ball Crunch
15
Set 1 : 15 Rep
Set 2 : 15 Rep
Set 3 : 15 Rep
 
Heck ya! Welcome to PL!
 
Ok this is the first day of my 10 week Cube program. Reps will go down and weight will go up as the weeks progress. I am weak in powerlifting as I have been training bodybuilding my entire lifting career. Im excited to be working on reps,speed,and heavy weight. Let do this!

Push Day

Exercise Name
1RM
Lifting Logs

Dumbbell Shoulder Press
75
Set 1 : 50x15
Set 2 : 50x15
Set 3 : 50x15
Set 4 : 50x15
Set 5 : 50x15

Barbell Curl
97.5
Set 1 : 65x15
Set 2 : 65x15
Set 3 : 65x15
Set 4 : 65x15
Set 5 : 65x15

Barbell Standing Calf Raise
157.5
Set 1 : 105x15
Set 2 : 105x15
Set 3 : 105x15
Set 4 : 105x15
Set 5 : 105x15

Barbell Standing Military Press
157.5
Set 1 : 105x15
Set 2 : 105x13
Set 3 : 95x15
Set 4 : 95x15
Set 5 : 0x15

Dumbbell Concentration Curls
37.5
Set 1 : 25x15
Set 2 : 25x15
Set 3 : 25x15
Set 4 : 25x15
Set 5 : 25x15

Here I decided to do a little mini circuit with flys and Abs. No rest between sets one movement to the next for 5 complete sets.

Cable Crossover
142.5
Set 1 : 95x15
Set 2 : 95x15
Set 3 : 95x15
Set 4 : 95x15
Set 5 : 95x15

Cable Crunch
172.5
Set 1 : 115x15
Set 2 : 115x15
Set 3 : 115x15
Set 4 : 115x15
Set 5 : 115x15

Exercise Ball Crunch
15
Set 1 : 15 Rep
Set 2 : 15 Rep
Set 3 : 15 Rep
Set 4 : 15 Rep
Set 5 : 15 Rep
 
Killing it in here NG! Nice job!
 
Heavy Back Day. Im really going to love this program!

Exercise Name
1RM
Lifting Logs

Warm Up
Barbell Deadlift
157.5
Set 1 : 135x5
Set 2 : 135x5
Set 3 : 135x5

Barbell Deadlift
272
Set 1 : 255x2
Set 2 : 255x2
Set 3 : 255x2
Set 4 : 255x2
Set 5 : 255x2

Barbell Block Pulls
302.5
Set 1 : 275x3
Set 2 : 275x3

2'' Deficit Deadlift
288
Set 1 : 240x6
Set 2 : 240x6

Barbell Snatch Grip Deadlift
180
Set 1 : 135x10
Set 2 : 135x10
Set 3 : 135x10

Wide Grip Lat Pulldown
165
Set 1 : 110x15
Set 2 : 110x12
Set 3 : 90x15
Set 4 : 90x12

Barbell Shrug
202.5
Set 1 : 135x15
Set 2 : 135x15
Set 3 : 135x15
Set 4 : 135x15

All Abs Super Set with no rest

Cable Rope Crunch
150
Set 1 : 1x15
Set 2 : 100x15
Set 3 : 100x15

Ok I don't know what these are called but you lie flat on a bench and extend your legs straight out then pull your knees to your chest and extend your feet to the sky and repeat.

15
Set 1 : 15 Rep
Set 2 : 15 Rep
Set 3 : 15 Rep
 
Weight felt heavy today. Once I got into a grove it was all good. Reps went down slightly but most all sets were up by 5-10 pounds so Im making progress. On a side note ABS are really taxed. Ill be ready for two days off after legs tomorrow!

High Rep Bench Day

Exercise Name
1RM
Lifting Logs

Barbell Bench Press
189
Set 1 : 35x12
Set 2 : 85x12
Set 3 : 135x12

Barbell Bench Press
300
Set 1 : 225x10
Set 2 : 225x9
Set 3 : 225x8

Barbell Close Grip Bench Press
246
Set 1 : 205x6
Set 2 : 205x6

Barbell Bench w/pause
1'' Off Chest
260
Set 1 : 195x8
Set 2 : 195x8
Set 3 : 195x10

Cable Cross Over
127.5
Set 1 : 85x15
Set 2 : 65x18
Set 3 : 65x15
Set 4 : 65x15

Triceps Super Setted With Biceps

Tricep Rope Pull Down
95
Set 1 : 65x18
Set 2 : 65x18
Set 3 : 65x18
Set 4 : 65x18

Straight Bar Cable Curl
105
Set 1 : 65x15
Set 2 : 70x15
Set 3 : 65x15
Set 4 : 65x15


All Sets Super Sets In a Circuit Fashion No Rest Between Sets.

Cable Up Right Row
97.5
Set 1 : 65x15
Set 2 : 65x15
Set 3 : 65x15
Set 4 : 65x15

Cable Crunch
165
Set 1 : 110x15
Set 2 : 110x15
Set 3 : 110x15

Exercise Ball Crunch
15
Set 1 : 15 Rep
Set 2 : 15 Rep
Set 3 : 15 Rep
 
That looks like a lot of work !!
 
Speed Squats today. I had a super pump going. Great update Im down a total of 29lbs! Scale sitting at 221 this AM

Exercise Name
1RM
Lifting Logs

Barbell Speed Squat With Orange Bands
275
Set 1 : 205x3
Set 2 : 205x3
Set 3 : 205x3
Set 4 : 205x3
Set 5 : 205x3
Set 6 : 205x3
Set 7 : 205x3
Set 8 : 205x3

Barbell Front Squat
140
Set 1 : 105x10
Set 2 : 105x10

Pause at Parallel Squat
171
Set 1 : 135x8
Set 2 : 135x8

Leg Press
292.5
Set 1 : 195x15
Set 2 : 195x15
Set 3 : 195x15

Super Set with GHR

Seated Leg Extension
127.5
Set 1 : 85x15
Set 2 : 85x15
Set 3 : 85x15

Glute Ham Raise
BW
Set 1 : BWx12
Set 2 : BWx12
Set 3 : BWx12


Cable Crunch
165
Set 1 : 130x15
Set 2 : 130x15
Set 3 : 130x15

Hanging Leg Raise
15
Set 1 : 15 Rep
Set 2 : 15 Rep
Set 3 : 15 Rep
 
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Chest development is really starting to show!!
 
[video=youtube;Jy6evfWzZOA]https://www.youtube.com/watch?v=Jy6evfWzZOA[/video]
 
Ok So today was a not so good morning that turned out to be a great one. My brother in law is in the hospital so we have been watching his kids which has been stressful. Then my lifting partner send me a message and said he wouldn't be able to lift in the morning due to getting home at 2 AM. So I was determined to get some lifting in anyway so I decided to dust off the old home gym weights.

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Exercise Name
1RM
Lifting Logs

Dumbbell Shoulder Press
60
Set 1 : 40x15
Set 2 : 40x15
Set 3 : 40x15
Set 4 : 40x15
Set 5 : 40x15

Barbell Curl
112.5
Set 1 : 75x15
Set 2 : 75x15
Set 3 : 75x15
Set 4 : 75x15
Set 5 : 75x15

Barbell Standing Calf Raise
217.5
Set 1 : 145x15
Set 2 : 145x15
Set 3 : 145x15
Set 4 : 145x15
Set 5 : 145x15

Barbell Standing Military Press
161
Set 1 : 115x12
Set 2 : 115x12
Set 3 : 115x12

Well I tried my best. I had my pre workout and had some Lil Wayne blasting but the massive amount and reoccurring spiders I decided to give up on my workout. I went back inside to sit on the couch next to my defeat.

Then the lifting gods answered and I got a surprise message from my lifting partner saying. Im up do you still want to lift this morning. I said hell yes and I was off to the gym!

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Exercise Name
1RM
Lifting Logs

Barbell Standing Military Press
147
Set 1 : 105x12
Set 2 : 105x12
Set 3 : 105x12
Set 4 : 105x12

Incline Dumbbell Curls
45
Set 1 : 30x15
Set 2 : 30x15
Set 3 : 30x15
Set 4 : 30x15
Set 5 : 30x15

Barbell Standing Calf Raise
217.5
Set 1 : 135x15
Set 2 : 135x15
Set 3 : 135x15
Set 4 : 135x15
Set 5 : 135x15

Dumbbell Preacher Curls
45
Set 1 : 30x15
Set 2 : 30x15
Set 3 : 30x15
Set 4 : 30x15
Set 5 : 30x15

Cable Crossovers
141.67
Set 1 : 85x20
Set 2 : 85x20
Set 3 : 85x20
Set 4 : 85x20
Set 5 : 85x20

Cable Crunch
225
Set 1 : 150x15
Set 2 : 150x15
Set 3 : 150x15

Overall the workout went great!

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After the workout I decided to get on the scale and see how my progress was going after a few days of bad eating and no cardio due to the extra kids and my treadmill being in a room with the 4 year old.

The scale read 223. Normal fluctuation for myself as I was 221 on thursday. So I decided to get back on the BF% Machine although I don't trust it too much the numbers still show positive improvement for the month!

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As you can see Im down 5lbs and 2% BF in less than 30 days. I am supper proud of that and I should hit my goals soon!

Stay Strong!
 
Awesome workout! Congrats on the BF reduction! Spiders? You have spider issues in the garage gym?
 
kenpoengineer said:
Awesome workout! Congrats on the BF reduction! Spiders? You have spider issues in the garage gym?
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Yea! I'm trying to get them under control but we live in the semi country so it's a problem.
 
NurseGray said:
Yea! I'm trying to get them under control but we live in the semi country so it's a problem.
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Ortho Max. It's a concentrated insecticide that kills almost on contact. Spray outside on foundation FTW
 
Great day on all fronts, Good Workout, Less Body Fat and a Fantastic Attitude !! You got it going on!!
 
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Killing it before the suns up!
 
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