Nurse Gray's Bodybuilding Log

NurseGray said:
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
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Anytime man!
And congrats on all the PR's!
 
Favorite day of the week. Leg day!
 
Exercise Name
1RM
Lifting Logs

Barbell Squat
198
Set 1 : 125x12
Set 2 : 145x10
Set 3 : 155x8
Set 4 : 165x6

Lying Leg Curls
84
Set 1 : 55x12
Set 2 : 60x10
Set 3 : 65x8
Set 4 : 70x6

Leg Extensions
133.33
Set 1 : 95x12
Set 2 : 100x10
Set 3 : 105x8
Set 4 : 110x6

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

Barbell Standing Calf Raise
183.67
Set 1 : 125x12
Set 2 : 135x10
Set 3 : 145x8
Set 4 : 150x6

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

Lying Leg Raise with Hip Thrust on Bench
20
Set 1 : 20
Set 2 : 20
Set 3 : 20

Crunches
20
Set 1 : 20 Rep
Set 2 : 20 Rep
Set 3 : 20 Rep

Weight Plate Twist
13.33
Set 1 : 10x10
Set 2 : 10x10
Set 3 : 10x10
Set 4 : 10x10
 
They worked well I need to add a little more weight next week
 
NurseGray said:
They worked well I need to add a little more weight next week
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When I was doing them regularly I'd set up plates next to me; a 35, 25, and 10, drop set them and finishing with just my knuckles. I really need to find time to do them again.
 
NurseGray said:
Exercise Name 1RM Lifting Logs Barbell Squat 198 Set 1 : 125x12 Set 2 : 145x10 Set 3 : 155x8 Set 4 : 165x6 Lying Leg Curls 84 Set 1 : 55x12 Set 2 : 60x10 Set 3 : 65x8 Set 4 : 70x6 Leg Extensions 133.33 Set 1 : 95x12 Set 2 : 100x10 Set 3 : 105x8 Set 4 : 110x6 Barbell Lunge 162 Set 1 : 105x12 Set 2 : 115x10 Set 3 : 125x8 Set 4 : 135x6 Barbell Standing Calf Raise 183.67 Set 1 : 125x12 Set 2 : 135x10 Set 3 : 145x8 Set 4 : 150x6 Leg Raise 20 Set 1 : 20 Rep Set 2 : 20 Rep Set 3 : 20 Rep Lying Leg Raise with Hip Thrust on Bench 20 Set 1 : 20 Set 2 : 20 Set 3 : 20 Crunches 20 Set 1 : 20 Rep Set 2 : 20 Rep Set 3 : 20 Rep Weight Plate Twist 13.33 Set 1 : 10x10 Set 2 : 10x10 Set 3 : 10x10 Set 4 : 10x10
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Good volume! Love the Roman Twist with weights!
 
Rest day!
 

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Right there with ya.

Ha. Cute pic.
 
Work Flow
 

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So i have been so busy lately that I got my days mixed up and my previous rest day was supposed to be arms. No worries I took my real rest day and did ARMS!


Exercise Name
1RM
Lifting Logs

Barbell Curl
132
Set 1 : 80x12
Set 2 : 90x10
Set 3 : 100x8
Set 4 : 110x6

Dumbbell Alternate Preacher Curl
48
Set 1 : 30x12
Set 2 : 35x10
Set 3 : 37.5x8
Set 4 : 40x6

Dumbbell Bicep Curl
48
Set 1 : 30x12
Set 2 : 35x10
Set 3 : 37.5x8
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 : 27.5x12
Set 2 : 30x10
Set 3 : 35x8
Set 4 : 40x6

Barbell Triceps Extension
114
Set 1 : 70x12
Set 2 : 80x10
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
 
Whew! 40 sets, that's a lot of volume. But, looks like you killed it! Strong arms my man!
 
I'm really happy with my strength right now but, I'm a little dissapointed in my measurements. its been like 8 months and i cant get past 16.5 inches
 
NurseGray said:
I'm really happy with my strength right now but, I'm a little dissapointed in my measurements. its been like 8 months and i cant get past 16.5 inches
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To add size you have to consume more. And it needs to be quality cals. If you are cutting then you want add size usually.
 
Pumped them arms for sure.

In the pic the arms look larger than 16.5 to me...
 
Back Day!

Exercise
1RM
Lifting Log

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

Barbell Bent Over Row
222
Set 1 : 155x12
Set 2 : 165x10
Set 3 : 175x8
Set 4 : 185x6

Meadow Row
84
Set 1 : 45x12
Set 2 : 55x10
Set 3 : 65x8
Set 4 : 70x6

T Bar Row
120
Set 1 : 75x12
Set 2 : 85x10
Set 3 : 90x8
Set 4 : 100x6

Dumbbell One Arm Row
102
Set 1 : 60x12
Set 2 : 70x10
Set 3 : 75x8
Set 4 : 85x6
 
Got a little row-a-thon going on there! That's the way to get after it. Some good rowing there my man!
 
Gettin after those lats.

Did EVERYONE do back yesterday?

Your endurance with heavy weights is impressive.
 
Time for boulder shoulders!
 

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Shoulders

Exercise Name
1RM
Lifting Logs

Barbell Shoulder Press
210
Set 1 : 145x12
Set 2 : 155x10
Set 3 : 165x8
Set 4 : 175x6

Barbell Military Press Behind Neck
133
Set 1 : 85x12
Set 2 : 95x10
Set 3 : 105x8
Set 4 : 110x6

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

Dumbbell Lateral Raise
24
Set 1 : 10x12
Set 2 : 15x10
Set 3 : 17.5x8
Set 4 : 20x6

Dumbbell Bent Over Delt Raise
30
Set 1 : 10x12
Set 2 : 15x10
Set 3 : 20x8
Set 4 : 25x6

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

Dumbbell Shoulder Shrug
84
Set 1 : 40x12
Set 2 : 50x10
Set 3 : 60x8
Set 4 : 70x6
 
Your OHP is crazy strong, nurse.
 
Your lifting is coming along great. That was a super shoulder workout there!
 
Its International Chest Day!

Exercise Name
1RM
Lifting Logs

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

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

Barbell Incline Bench Press
240
Set 1 : 160x12
Set 2 : 180x10
Set 3 : 180x8
Set 4 : 190x6

Barbell Bench Press
320
Set 1 : 225x12
Set 2 : 240x10
Set 3 : 245x8
Set 4 : 250x6

Dumbbell Fly
54
Set 1 : 30x12
Set 2 : 35x10
Set 3 : 40x8
Set 4 : 45x6
 
Your benching seems to be coming along nicely! Great chest workout there!
 
Still busting out the high bench numbers after all that other work. Nice.
 
Sad day with food poisoning. Had to skip leg day. I'll make it up later in the week
 
Sorry to hear. Hate when that happens. Just switch it up with one of the rest days! Good luck man and hope you feel better.
 
Leg day

Exercise Name
1RM
Lifting Logs

Barbell Squat
198
Set 1 : 135x12
Set 2 : 145x10
Set 3 : 155x8
Set 4 : 165x6

Lying Leg Curls
90
Set 1 : 60x12
Set 2 : 65x10
Set 3 : 70x8
Set 4 : 75x6

Leg Extensions
140
Set 1 : 100x12
Set 2 : 105x10
Set 3 : 110x8
Set 4 : 115x6

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

Barbell Standing Calf Raise
183.67
Set 1 : 125x12
Set 2 : 135x10
Set 3 : 145x8
Set 4 : 150x6

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
1.67
Set 1 : 20
Set 2 : 20
Set 3 : 20
Set 4 : 20

Crunches
20
Set 1 : 20 Rep
Set 2 : 20 Rep
Set 3 : 20 Rep
Set 4 : 20 Rep

Weight Plate Twist
13.33
Set 1 : 10x10
Set 2 : 10x10
Set 3 : 10x10
Set 4 : 10x10
 
Kicked the poison, eh?

You went with some heavy a** bb lunges. Split squats are another painful one if you have never tried them.
 
I will have to try that next week
 
NurseGray said:
I will have to try that next week
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Did them this past week, one leg at a time aiming for 15 reps, and the pain was excruciating. Wish I had tried them before.
 
Here is my shoulder day from yesterday. Sorry didn't have a chance to post it yesterday.

Exercise Name
1RM
Lifting Logs

Barbell Shoulder Press
210
Set 1 : 145x12
Set 2 : 155x10
Set 3 : 165x8
Set 4 : 175x6

Barbell Military Press Behind Neck
138
Set 1 : 85x12
Set 2 : 95x10
Set 3 : 105x8
Set 4 : 115x6

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

Dumbbell Lateral Raise
42
Set 1 : 20x12
Set 2 : 25x10
Set 3 : 30x8
Set 4 : 35x6

Dumbbell Bent Over Delt Raise
36
Set 1 : 15x12
Set 2 : 20x10
Set 3 : 25x8
Set 4 : 30x6

Barbell Up Right Row
114
Set 1 : 70x12
Set 2 : 75x10
Set 3 : 80x8
Set 4 : 95x6

Dumbbell Shoulder Shrug
96
Set 1 : 50x12
Set 2 : 60x10
Set 3 : 70x8
Set 4 : 80x6
 
Back Day!


Exercise Name
1RM
Lifting Logs

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

Barbell Bent Over Row
234.33
Set 1 : 165x12
Set 2 : 175x10
Set 3 : 185x8
Set 4 : 195x6

Meadow Row
90
Set 1 : 45x12
Set 2 : 55x10
Set 3 : 65x8
Set 4 : 75x6

T Bar Row
120
Set 1 : 75x12
Set 2 : 85x10
Set 3 : 90x8
Set 4 : 100x6

Dumbbell One Arm Row
102
Set 1 : 60x12
Set 2 : 70x10
Set 3 : 75x8
Set 4 : 85x6
 
Love your progression/increase in weight throughout the WO's, covering a little bit of all the rep ranges.
 
NurseGray said:
Back Day! Exercise Name 1RM Lifting Logs Pull Ups 8 Set 1 : 8 Lap/Rep Set 2 : 8 Lap/Rep Set 3 : 8 Lap/Rep Set 4 : 8 Lap/Rep Barbell Bent Over Row 234.33 Set 1 : 165x12 Set 2 : 175x10 Set 3 : 185x8 Set 4 : 195x6 Meadow Row 90 Set 1 : 45x12 Set 2 : 55x10 Set 3 : 65x8 Set 4 : 75x6 T Bar Row 120 Set 1 : 75x12 Set 2 : 85x10 Set 3 : 90x8 Set 4 : 100x6 Dumbbell One Arm Row 102 Set 1 : 60x12 Set 2 : 70x10 Set 3 : 75x8 Set 4 : 85x6
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One heckuva row-a-thon here! That back is getting strong. Glad to see you incorporated the meadows rows too.
 
Nice back workout. I do a similar routine but I usually add 5 sets of heavy deadlifts. I realize deadlifts are more of a full posterior chain movement but I feel they fit better into the back routine rather than on leg day. I'm sure others here will feel differently but its all about what works best for each of us individually.

Awesome rows though. Hit every angle with the pullups, bb rows, T bar rows, meadows rows AND db rows.
 
TKC432 said:
Nice back workout. I do a similar routine but I usually add 5 sets of heavy deadlifts. I realize deadlifts are more of a full posterior chain movement but I feel they fit better into the back routine rather than on leg day. I'm sure others here will feel differently but its all about what works best for each of us individually. Awesome rows though. Hit every angle with the pullups, bb rows, T bar rows, meadows rows AND db rows.
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I used to do heavy deadlifts but I felt them so hard in my lower back I was cramping and couldn't get through the rest of the workout
 
TKC432 said:
Nice back workout. I do a similar routine but I usually add 5 sets of heavy deadlifts. I realize deadlifts are more of a full posterior chain movement but I feel they fit better into the back routine rather than on leg day. I'm sure others here will feel differently but its all about what works best for each of us individually. Awesome rows though. Hit every angle with the pullups, bb rows, T bar rows, meadows rows AND db rows.
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I do my deads(sumo style) on my arm day. My back day is primary upper back with all the rows and pull downs. And there is 2 days between deads and back and legs is day after back.with my back day not having deads then it doesn't affect my leg day. That's what has worked for me.
 
NurseGray said:
I'm all about bodybuilding. Don't get me wrong compound movements have their place respectively but simply put I just get far more enjoyment out of bodybuilding.
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I was curious when I read this and after looking through your log I'm confused of what you meant. You seem to be doing compound movements each session?
 
Abe Lincoln said:
I was curious when I read this and after looking through your log I'm confused of what you meant. You seem to be doing compound movements each session?
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I simply meant that I dont really care all that much about my numbers on the Big 3. I enjoy high volume with a higher rep range. Its impressive to have huge 1RM on Deads, Squat, and Bench but, thats not where my focus is.
 
NurseGray said:
I simply meant that I dont really care all that much about my numbers on the Big 3. I enjoy high volume with a higher rep range. Its impressive to have huge 1RM on Deads, Squat, and Bench but, thats not where my focus is.
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Ah gotcha man, that is what I thought you meant, just how you worded it confused me. I can understand that I like to run German volume training, but after getting the taste for strength I will probably only run high volume on cycle.
 
So I picked up muslepharm cookies and cream protein at Costco today and pretty much had a delightful party in my mouth!
 
Gotta love Costco. I usually go with Cytosport chocolate whey. 6lbs for $47.95 Sucks for the Vitamin Shoppe around the corner ;) With times being as tight as they are you gotta find the deals wherever you can. Hell I even looked into some of the super bulk protein packages available online. 50lb and 100lb packages for a pretty good deal. Just not sure how it would taste and don't really feel like being stuck with a sh*t ton of crappy tasting protein if I end up not liking it. So for the time being Costco is it for me
 
I do the same at Sams. The MT C&C was absolutely horrible though.
 
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