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Nurse Gray's Bodybuilding Log

NurseGray said:
Ok so I went in the gym today with the extreme mindset. My goal was to do as much volume as possible with moderate weight. I have to say I think this was the most volume I have ever done. Im extremely happy and completely wrecked. I couldn't have done it without the best PWO on the market Mesomorph.

Week 7- Accessor/Bodybuilding Day

Exercise Name
1RM
Lifting Logs

OHP
165
Set 1 : BARx20
Set 2 : 65x20
Set 3 : 85x20
Set 4 : 95x10

Barbell Calf Raises
225
Set 1 : 185x20
Set 2 : 185x20
Set 3 : 185x20
Set 4 : 185x20

Cable Single Arm Side Lateral
65
Set 1 : 35x20
Set 2 : 35x20
Set 3 : 35x20
Set 4 : 35x20

Lying Rear Cable Flys
85
Set 1 : 50x20
Set 2 : 50x20
Set 3 : 50x20
Set 4 : 50x20

Incline Bench Press
175
Set 1 : 135x20
Set 2 : 155x12
Set 3 : 175x8

Incline Cable Flys
80
Set 1 : 80x20
Set 2 : 80x20
Set 3 : 80x20
Set 4 : 80x20

Tricep/Bicep Super Sets

Super Set 1 (No Rest)

Dips
45
Set 1 : BWx10
Set 2 : BWx10
Set 3 : BWx10

Straight Bar Cable Curls
110
Set 1 : 110x10
Set 2 : 90x10
Set 3 : 90x10

Super Set 2 (No Rest)

Incline Dumbbell Curls
35
Set 1 : 30x10
Set 2 : 30x10
Set 3 : 30x10

Seated Single Arm Dumbbell Tricep Extension
35
Set 1 : 20x10
Set 2 : 20x10
Set 3 : 20x10
Click to expand...


That looks like fun!!
 
Week 8- Speed Deadlifts

Exercise Name
1RM
Lifting Logs

Deadlift
345
Set 1 : BARx5
Set 2 : 135x5
Set 3 : 185x3
Set 4 : 225x2
Set 5 : 250x2
Set 6 : 250x2
Set 7 : 250x2
Set 8 : 250x2
Set 9 : 250x2

Block Pulls
265
Set 1 : 265x3
Set 2 : 265x3
(Ok so at this point I did something I don't like to do. I switched to a sumo stance. It was incredibly easy for me at that point and this was the best set in the last 6 weeks. I strongly feel that despite everyone saying not to change your programing a few weeks before a Max attempt. I will be changing to sumo. Im confident this will increase my deadlift dramatically.)
Set 3 : 265x3

2" Deficit Deadlifts
230
Set 1 : 230x6
Set 2 : 230x6
Set 3 : 230x6

Seated Good Mornings
95
Set 1 : 95x10
Set 2 : 95x10
Set 3 : 95x10
Set 4 : 95x10

Lat Pull Down Super Set with Dumbbell Shrugs
115
Set 1 : 90x15
Set 2 : 90x15
Set 3 : 90x15

Dumbbell Shrugs
80
Set 1 : 80x15
Set 2 : 80x15
Set 3 : 80x15
 
For some, sumo is the way to go. My few sumo pulls have also felt easier, but I just don't like it.
 
I went the Sumo route a few years back and they worked very well !!
 
Week 8 -Heavy Bench Day

Exercise Name
1RM
Lifting Logs

Bench Press
340
Set 1 : BARx5
Set 2 : 135x5
Set 3 : 185x3
Set 4 : 225x3
Set 5 : 270x2
Set 6 : 315x1
Set 7 : 335x1
Set 8 : 340x1 PR

AMRAP

250x10

Incline Cable Pec Flys
110
Set 1 : 110x12
Set 2 : 110x12
Set 3 : 110x12
Set 4 : 110x10

Tricep/Bicep Super Set

Dips
45
Set 1 : BWx15
Set 2 : 25x12
Set 3 : 25x12
Set 4 : 25x12

Standing Concentration Curls
45
Set 1 : 35x10
Set 2 : 40x10
Set 3 : 40x10
Set 4 : 40x10

Push Up
BW
Set 1 : BWx15
Set 2 : BWx15
Set 3 : BWx15
Set 4 : BWx15
 
Congratulations on the PR !!!!
 
Got an early Christmas present from my coach. Squats will be fun tomorrow! I've been waiting to get a lever belt for a long time now!
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One of the best squat days of my life if not the best. I don't know if its the belt, the Natadrol, or a mixture of both but everything felt strong smooth and quicker than any other squat day. Man I love this life. Merry Christmas Eve everyone. Rest day tomorrow!

Week 8 - High Rep Squat Day

Exercise Name
1RM
Lifting Logs

Box Squat
335
Set 1 : BARx5
Set 2 : 135x5
Set 3 : 185x5
Set 4 : 225x5
Set 5 : 275x5
Set 6 : 275x5
Set 7 : 275x5
Set 8 : 275x5

Zercher Box Squats
225
Set 1 : 225x2 PR
Set 2 : 225x2

Pause Squats
255
Set 1 : 225x5
Set 2 : 225x5
Set 3 : 255x3 PR

Leg Press
375
Set 1 : 375x12
Set 2 : 375x12
Set 3 : 375x12
Set 4 : 375x12

Quad/Hamstring Super Set

Seated Leg Curls
130
Set 1 : 130x10
Set 2 : 130x10
Set 3 : 130x10
Set 4 : 130x15 (Rep PR)

Leg Extensions
130
Set 1 : 130x10
Set 2 : 130x10
Set 3 : 130x10
Set 4 : 130x10
 
I say it's the belt. When I got my lever everything felt so much better.

Huge bench PR.

Merry Christmas Collin.
 
Uh oh look what I just got!
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Week 8- Accessor/Bodybuilding Day

Exercise Name
1RM
Lifting Logs

OHP
165
Set 1 : BARx10
Set 2 : 65x10
Set 3 : 85x10
Set 4 : 105x10
Set 5 : 135x6

Barbell Calf Raises
225
Set 1 : 225x10
Set 2 : 225x10
Set 3 : 225x10
Set 4 : 225x10

Cable Single Arm Side Lateral
65
Set 1 : 65x10
Set 2 : 65x10
Set 3 : 65x10
Set 4 : 65x10

Lying Rear Cable Flys
90
Set 1 : 90x10
Set 2 : 90x10
Set 3 : 90x10
Set 4 : 90x10

Incline Dumbbell Press
85
Set 1 : 70x12
Set 2 : 75x10
Set 3 : 80x10
Set 4 : 85x8 PR

Incline Cable Flys
125
Set 1 : 80x10
Set 2 : 90x10
Set 3 : 110x10
Set 4 : 125x10 PR

Tricep/Bicep Super Sets

Super Set 1 (No Rest)

Floor Press
165
Set 1 : 165x10
Set 2 : 165x10
Set 3 : 165x10
Set 4 : 165x10

Barbell Curls
105
Set 1 : 70x10
Set 2 : 70x10
Set 3 : 70x10
Set 4 : 70x10
 
Deadlift game will be on point tomorrow! Picked up a pair while I was out on the town.

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[video=youtube;NrxTko4nk38]https://www.youtube.com/watch?v=NrxTko4nk38[/video]

Week 9- High Rep Deadlifts

Exercise Name
1RM
Lifting Logs

Deadlifts
345
Set 1 : BARx10
Set 2 : 135x5
Set 3 : 185x5
Set 4 : 225x5
Set 5 : 280x5
Set 6 : 280x5
Set 7 : 280x5

Block Pulls
295
Set 1 : 295x1 PR
Set 2 : 295x1

2" Deficit Deadlifts
225
Set 1 : 265x0
Set 2 : 225x3
Set 3 : 225x3
Set 4 : 225x3

Good Mornings
95
Set 1 : 95x10
Set 2 : 95x10
Set 3 : 95x10

Lat Pull Downs
135
Set 1 : 110x10
Set 2 : 110x10
Set 3 : 110x10

Shrugs
225
Set 1 : 185x12
Set 2 : 185x12
Set 3 : 185x12
Set 4 : 185x12
 
Looking strong as always!!
 
Just a tip. To break the bar off the floor push your hips toward the bar, think about pushing your knees apart, and think about spreading the floor apart with your feet. Did you watch that Duffin video?
 
jswain34 said:
Just a tip. To break the bar off the floor push your hips toward the bar, think about pushing your knees apart, and think about spreading the floor apart with your feet. Did you watch that Duffin video?
Click to expand...

I did. I also watched how to sumo with Ed Cohn this morning. It seems that my coach is always telling me cues but I don't fully understand what they mean. It's ok every week at the bar is a step forward.
 
Absolutely man. It took me forever to start to get them down. Just tryin to help ya out
 
jswain34 said:
Absolutely man. It took me forever to start to get them down. Just tryin to help ya out
Click to expand...

Thanks man I am always looking to improve.
 
Week 9- Speed Bench

Exercise Name
1RM
Lifting Logs

Bench Press
335
Set 1 : BARx5
Set 2 : 135x5 +Orange Bands
Set 3 : 185x5 +Orange Bands
Set 4 : 200x2 (Wide Grip) +Orange Bands
Set 5 : 200x2 (Wide Grip) +Orange Bands
Set 6 : 200x2 (Medium Grip) +Orange Bands
Set 7 : 200x2 (Medium Grip) +Orange Bands
Set 8 : 200x2 (Close Grip) +Orange Bands
Set 9 : 200x2 (Close Grip) +Orange Bands

Close Grip Bench Press
240
Set 1 : 240x5 (Fat Grips) Pretty sure this is a PR
Set 2 : 240x5 (Fat Grips)

Pause Bench Press
225
Set 1 : 210x6 (Fat Grips) +5 Second Pause
Set 2 : 210x6 (Fat Grips) +5 Second Pause
Set 3 : 210x6 (Fat Grips) +5 Second Pause

I can definitely fell my pause bench getting stronger!

Incline Cable Flys
125
Set 1 : 110x10
Set 2 : 95x12
Set 3 : 95x12

Tricep/Bicep Super Sets

Tricep Rope Pulldowns
110
Set 1 : 110x10
Set 2 : 110x10
Set 3 : 110x10
Set 4 : 110x10

Alternating Dumbbell Curls
40
Set 1 : 40x10 (This might be a PR as well I just don't remember doing 40lbs for reps of 10)
Set 2 : 40x10
Set 3 : 40x10
Set 4: 40x10
 
Measurement Update!

Since November 2nd I've gained 0.75 in my Arms. 0.25 in my quads. 1 inch in my chest. 1 inch in my shoulders. 0.25 in my calves and forearms. Weight is back up to 230 all while maintaining my waist and hip measurements
 
NurseGray said:
Measurement Update!

Since November 2nd I've gained 0.75 in my Arms. 0.25 in my quads. 1 inch in my chest. 1 inch in my shoulders. 0.25 in my calves and forearms. Weight is back up to 230 all while maintaining my waist and hip measurements
Click to expand...

Great job NurseGray
 
[video=youtube;m9k-WZ1XXeA]https://www.youtube.com/watch?v=m9k-WZ1XXeA[/video]

Week 9- Heavy Squats

Exercise Name
1RM
Lifting Logs

Box Squat
335
Set 1 : BARx5
Set 2 : 135x5
Set 3 : 185x5
Set 4 : 225x3
Set 5 : 290x2
Set 6 : 295x1
Set 7 : 305x1
Set 8 : 365x1 (Reverse Red Bands)
Set 9 : 405x1 (Reverse Red Bands) PR

AMRAP
Set 1 : 255x6

Leg Press
465
Set 1 : 285x10
Set 2 : 375x10
Set 3 : 465x8 PR

Seated Leg Curls
130
Set 1 : 130x10
Set 2 : 130x10
Set 3 : 130x10

Leg Extension
130
Set 1 : 130x10
Set 2 : 130x10
Set 3 : 130x10
 
Last Accessory Day from Sunday! Strength is continuing to go up and PR's are still being accomplished

[video=youtube;DYv98qY1HGM]https://www.youtube.com/watch?v=DYv98qY1HGM[/video]

Week 9- Accessor/Bodybuilding Day

Exercise Name
1RM
Lifting Logs

OHP
165
Set 1 : BARx10
Set 2 : 65x10
Set 3 : 85x10
Set 4 : 105x10
Set 5 : 135x6

Barbell Calf Raises
225
Set 1 : 225x10
Set 2 : 225x10
Set 3 : 225x10
Set 4 : 225x10

Cable Single Arm Side Lateral
65
Set 1 : 65x10
Set 2 : 65x10
Set 3 : 65x10
Set 4 : 65x10

Lying Rear Cable Flys
90
Set 1 : 90x10
Set 2 : 90x10
Set 3 : 90x10
Set 4 : 90x10

Incline Barbell Kettel Bell Press
165
Set 1 : 115x10 (2x35lb Kettle Bells w/ Orange Bands)
Set 2 : 145x10 (2x35lb+2x15lb KettleBells w/Orange Bands)
Set 3 : 165x8 PR (2x35lb+2x15lb+2x10lb Kettle Bells w/Orange Bands)

Tricep/Bicep Super Sets

Super Set 1 (No Rest)

Dumbbell Cross Body Hammer Curls
50
Set 1 : 40x10
Set 2 : 45x10
Set 3 : 50x10 PR

Tricep Dumbbell Roll Backs
30
Set 1 : 30x10
Set 2 : 30x10
Set 3 : 30x10

Dumbbell Flys
55
Set 1 : 45x10
Set 2 : 50x10
Set 3 : 55x15 PR

Tricep Cable Kickbacks
30
Set 1 : 15x10
Set 2 : 15x10
Set 3 : 15x10
Set 4 : 15x10
 
I love your attitude these days!!
 
Deload Week!!!!

This had to be one of the hardest workouts in many many weeks. Not physically but mentally. It took everything in me to stick with the programing. However, I know this will be nothing but good for me.

Day 1

Squat

Set 1 : 100x8
Set 2 : 100x8
Set 3 : 100x8

Bench

Set 1 : 90x8
Set 2 : 90x8
Set 3 : 90x8

Deadlift

Set 1 : 100x8
Set 2 : 100x8
Set 3 : 100x8

Good Mornings

Set 1 : 65x10
Set 2 : 65x10
Set 3 : 65x10

Lat Pulldowns

Set 1 : 70x12
Set 2 : 70x12
Set 3 : 70x12
Set 4 : 70x12

Shrugs

Set 1 : 135x12
Set 2 : 135x12
Set 3 : 135x12
Set 4 : 135x12
 
Deloads are VERY hard for me also.
 
[video=youtube;J3XgKQDB2lU]https://www.youtube.com/watch?v=J3XgKQDB2lU[/video]

Day 2

Pause Bench Press

Set 1 : BARx10
Set 2 : 95x10
Set 3 : 135x10
Set 4 : 185x5
Set 5 : 225x1
Set 6 : 225x1
Set 7 : 225x1

Flat Dumbbell Fly
Set 1 : 35x10
Set 2 : 35x10

Incline Dumbbell Fly
Set 1 : 30x10
Set 2 : 30x10

Seated Barbell Curls
Set 1 : 65x10
Set 2 : 65x10
Set 3 : 65x10
Set 4 : 65x10

Tricep Push Downs
Set 1 : 70x10
Set 2 : 70x10
Set 3 : 70x10
Set 4 : 70x10

Push Up
Set 1 : BWx10
Set 2 : BWx10
Set 3 : BWx10
Set 4 : BWx10

TRX Band Bicep Curls
Set 1 : BWx10
Set 2 : BWx10
Set 3 : BWx10
Set 4 : BWx10
 
[video=youtube;BtxRzalDvlI]https://www.youtube.com/watch?v=BtxRzalDvlI[/video]

Max Effort Deadlifts

Set 1 : BARx5 (Sumo)
Set 2 : 145x5 (Sumo)
Set 3 : 235x3 (Sumo)
Set 4 : 325x1 (Sumo)
Set 5 : 375 (Sumo) *No Lift*
Set 6 : 375 (Conventional) *No Lift*
Set 7 : 365 (Sumo) *No Lift*
Set 8 : 365 (Conventional) *No Lift*

Set 9 : 355x1 PR (Conventional w/suit)
 
355lbs Very Nice
 
That your first time ever suiting up?
 
NurseGray said:
Looking back I feel I could have got 375 but I was way too drained
Click to expand...

You'll get there bro just put your mind into it a little bit more your body will follow. Try some deep meditation next time before you do your deadlift session. For some reason the deep breathing helps oxidate the muscles in the brain give it a shot it's not for everybody. But I know you can do it good luck!
 
NurseGray said:
It's that noticeable huh lol
Click to expand...

Lol nah i was just wondering. Ive never gotten in one so i was just curious.

bighulksmash said:
You'll get there bro just put your mind into it a little bit more your body will follow. Try some deep meditation next time before you do your deadlift session. For some reason the deep breathing helps oxidate the muscles in the brain give it a shot it's not for everybody. But I know you can do it good luck!
Click to expand...


The muscles in the brain? Thats a new one.
 
jswain34 said:
Haha okay no worries
Click to expand...

Yeah it was pretty hilarious now that I think about from your standpoint what that must of look like lol right now I'm in Sturbridge mass I've been driving for about 8 hours straight now get a lot of time to take breaks as I'm in and out making deliveries usually I take ten minute breaks check my notifications text the kids and stuff so it all works out well have a good day.
 
Nice job on the PR Collin.
 
Well I felt like I've been hit by a truck. Deadlifts always do that to me. Soaked in the whirlpool and slept for about three hours. Time to order a large pizza and take some REM 8.0 and knock myself out for max effort bench day. I couldn't imagine what I would feel like after a powerlifting meet!
 
Going after all those max singles will do that. If I fail one single I either stop or back down a lot.
 
Invalid Link Removed
 
What a jerk, you didn't even get enough for the rest of the family.
 
[video=youtube;OuYMJxb5ngs]https://www.youtube.com/watch?v=OuYMJxb5ngs[/video]

Max Bench Day

Warm up
Band Pull Aparts
Band Face Pulls

Set 1 : 95x10
Set 2 : 135x5
Set 3 : 225x3
Set 4 : 275x2
Set 5 : 315x1
Set 6 : 325x1 (RAW PR)
Set 7 : 335x0
Set 8 : 355x1 Sling Shot PR
Set 9 : 370x1 Sling Shot ALL TIME PR!

Tricep/Bicep Super Set No Rest

Tricep Rope Pull Downs
Set 1 : 70x15
Set 2 : 70x15
Set 3 : 70x15
Set 4 : 70x15

Straight Bar Cable Curls
Set 1 : 70x15
Set 2 : 70x15
Set 3 : 70x15
Set 4 : 70x15
 
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