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☠Nurse Gray's Road To 1500lbs☠

OHP
Month 1
Week 1

[video=youtube;fmvom4UlTPs]https://www.youtube.com/watch?v=fmvom4UlTPs[/video]

OHP

Set 1 : 70x5
Set 2 : 85x5
Set 3 : 100x3
Set 4 : 110x5
Set 5 : 125x5
Set 6 : 145x5

AMRAP
110x12

Bench Press

Set 1 : 150x10
Set 2 : 150x10
Set 3 : 150x10
Set 4 : 150x10
Set 5 : 150x10

Lat Pull Downs

Set 1 : 90x10
Set 2 : 90x10
Set 3 : 90x10
Set 4 : 90x10
Set 5 : 90x10

Straight Bar Cable Curls

Set 1 : 90x10
Set 2 : 90x10
Set 3 : 90x10

Tricep Push Downs

Set 1 : 90x10
Set 2 : 90x10
Set 3 : 90x10

Face Pulls

Set 1 : 70x10
Set 2 : 70x10
Set 3 : 70x10

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Nice start to the 531
 
RegisterJr said:
Nice start to the 531
Click to expand...

Thanks man. I had a little elbow pain but, we made it through ok. I'll edit the video and try and get it up ASAP
 
Elbow pain on what, and is this new?
 
So as a starting point so to speak as well as just a bit of curiosity. I have gained back around 8-10 pounds since I stopped cutting. However, my waist measurement has stayed the same. Look at the difference in the two scales at the gym. First is the smaller scale I was using all the time. Lowest on it was 212lbs now at 220lbs.

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RegisterJr said:
Elbow pain on what, and is this new?
Click to expand...

Right elbow. After OHP Max last week. I've been using a heating pad and whirlpools as well as high dosing flexible.
 
Hmm. Maybe you should play around with grip location. OhP is generally not that taxing (to me).
 
RegisterJr said:
Hmm. Maybe you should play around with grip location. OhP is generally not that taxing (to me).
Click to expand...

I agree. I don't think it was OHP specifically as much as the 10 second grinder for the Max
 
Made some new channel art today in my spare time. First time making some. What do you guys think?

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I like the Caduceus since it represents your profession. The needle could be a double entendre and play off your name "swole". Good job
 
agentphantom said:
I like the Caduceus since it represents your profession. The needle could be a double entendre and play off your name "swole". Good job
Click to expand...

Awesome. I also created a watermark with the needle as well. Hopefully this will entice some folks to go ahead and hit that subscribe button. Its all about the visuals!
 
There comes a day in every persons training career when you finish a training session and realize that every single training session before was just preparing you for real training. Today was that day.

Deadlifts
Month 1
Week1

Deadlifts

Set 1 : 130x5
Set 2 : 160x5
Set 3 : 195x3
Set 4 : 210x5
Set 5 : 240x5
Set 6 : 275x5

AMRAP

225x15 (Rep PR)

Box Squats

Set 1 : 165x10
Set 2 : 165x10
Set 3 : 165x10
Set 4 : 165x10
Set 5 : 165x10

Abs

Lying Leg Raise To Hip Thrust

Set 1 : BWx10
Set 2 : BWx10
Set 3 : BWx10
Set 4 : BWx10
Set 5 : BWx10

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The art looks great and so does the Training!
 
Meal prep is back on at The Swole Nurse house!

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Awesome job on the deadlifts swolster
 
Impressed with the meal prep man. That in itself helps keep you motivated..
 
If you fail to plan you....................
 
Really wasn't all that bad. Crock pot chicken the night before. Then 10 min rice the next day. Throw some veggies in it and its done literally takes like 20 min to prep. The containers from costco do help though.
 
liftandswim said:
How much are the containers? My Tupperware sucks.
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20 dollars for 100 of them. Plus you don't have to clean them. Just throw them away. Also a bit of advice. Max cook time in the microwave is around 2:30. So make sure everything is just being reheated otherwise you will get a bit of taste issues going on.
 
NurseGray said:
20 dollars for 100 of them. Plus you don't have to clean them. Just throw them away. Also a bit of advice. Max cook time in the microwave is around 2:30. So make sure everything is just being reheated otherwise you will get a bit of taste issues going on.
Click to expand...

So it's like a dollar a day if you use 5 a day. Not bad
 
Nice rep PR with the deadlift Collin. I bet you were breathing heavy after that
 
[video=youtube;JonORQDM1H8]https://www.youtube.com/watch?v=JonORQDM1H8[/video]

First conditioning session of the program and it's a killer!

Tread Climber
28 Min
2.0
220 Calories
1 Mile
 
NurseGray said:
First conditioning session of the program and it's a killer!

Tread Climber
28 Min
2.0
220 Calories
1 Mile
Click to expand...

Good job. Keep in mind you had that congestion going on so that may have hindered you. Next time, pop some Primatene or Bronkaid to open you up but of course you know that already
 
Dinner is served! The wife makes the best chicken fajitas!

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Dinner???? Looks more like the appetizer! Load some chicken in there!
They sure do look good though!
 
[video=youtube;_732xC_8Id0]https://www.youtube.com/watch?v=_732xC_8Id0[/video]

Bench Press
Month 1
Week 1

Bench Press

Set 1 : 120x5
Set 2 : 150x5
Set 3 : 180x3
Set 4 : 195x5
Set 5 : 220x5
Set 6 : 250x5

AMRAP

195x16 (Rep PR)

OHP

Set 1 : 85x10
Set 2 : 85x10
Set 3 : 85x10
Set 4 : 85x10
Set 5 : 85x10

Dumbbell Rows

Set 1 : 50x10
Set 2 : 55x10
Set 3 : 60x10

Super Sets

Straight Bar Cable Curls w/ Tricep Rope Pull Downs

Set 1 : 90x10
Set 2 : 90x10
Set 3 : 90x10

Face Pulls

Set 1 : 90x10
Set 2 : 90x10
Set 3 : 90x10
 
[video=youtube;Nr56H8icE24]https://www.youtube.com/watch?v=Nr56H8icE24[/video]

Squats
Month 1
Week 4

Squats

Set 1 : 135x5
Set 2 : 165x5
Set 3 : 200x3
Set 4 : 250x5
Set 5 : 250x5
Set 6 : 280x5

AMRAP

215x8

Deadlift

Set 1 : 160x10
Set 2 : 160x10
Set 3 : 160x10
Set 4 : 160x10
Set 5 : 160x10

Hanging Leg Raise

Set 1 : BWx10
Set 2 : BWx10
Set 3 : BWx10
Set 4 : BWx10
Set 5 : BWx10
 
1. You had more reps than that in you on squats. Lets see more next week!
2. Sumo form is definitely improving. One critique I'd still have is initiate the pull by pushing your hips forward first, then pull. Its BOOM hips in knees out spread floor with feet then backkkk with the upper back while continuing to push your hips in to lockout (which you do well).

The higher rep lower weight sets are a perfect time to practice that. Pause on the floor each time and practice that. Hammer that each rep. Just my opinion anyway.
 
jswain34 said:
1. You had more reps than that in you on squats. Lets see more next week!
2. Sumo form is definitely improving. One critique I'd still have is initiate the pull by pushing your hips forward first, then pull. Its BOOM hips in knees out spread floor with feet then backkkk with the upper back while continuing to push your hips in to lockout (which you do well).

The higher rep lower weight sets are a perfect time to practice that. Pause on the floor each time and practice that. Hammer that each rep. Just my opinion anyway.
Click to expand...

Definitely. You will see all of that next week! If I didn't have any issues with this elbow I would have pushed harder on my AMRAP. I'm just so damn excited about my depth! Most don't realize how long I have worked for just that!

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Looking Good!!
 
[video=youtube;Zdgw5GXlAN8]https://www.youtube.com/watch?v=Zdgw5GXlAN8[/video]

Tread Climber
42 Min
2.5
380 Calories
1.5 Mile
 
Light weight baby Nothing but a peanut!!
 
[video=youtube;DahEg5H2Dcg]https://www.youtube.com/watch?v=DahEg5H2Dcg[/video]

Month 1
Week 2
Day 1

OHP

Set 1 : 70x5
Set 2 : 85x5
Set 3 : 100x3
Set 4 : 120x3
Set 5 : 135x3
Set 6 : 150x3

AMRAP

120x8

Bench Press

Set 1 : 150x10
Set 2 : 150x10
Set 3 : 150x10
Set 4 : 150x10
Set 5 : 150x10

Lat Pull Downs

Set 1 : 110x10
Set 2 : 110x10
Set 3 : 110x10
Set 4 : 110x10
Set 5 : 110x10

Straight Bar Cable Curls

Set 1 : 90x10
Set 2 : 90x10
Set 3 : 90x10

Tricep Push Downs

Set 1 : 90x10
Set 2 : 90x10
Set 3 : 90x10

Face Pulls

Set 1 : 90x10
Set 2 : 90x10
Set 3 : 90x10
 
Nice work Collin. Good volume there. I tried some overhead pressing today. I'm set way back it seems cause if this shoulder injury.
 
MARK_ said:
Nice work Collin. Good volume there. I tried some overhead pressing today. I'm set way back it seems cause if this shoulder injury.
Click to expand...

Don't make yourself feel bad my OHP is strong just not YouTube status strong. Yours are probably still very good
 
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