Guest viewing limit reached
  • You have reached the maximum number of guest views allowed
  • Please register below to remove this limitation

Nurse Gray's Bodybuilding Log

NurseGray said:
I feel broken. Ive been thinking of adjusting my routines
Click to expand...

What do you mean broken?

I think you have enough previous training experience, and would love the Mountain Dog routine. It's not quite the same without the banded work though...

Just a thought. If you're interested I can send you the templates.
 
RegisterJr said:
What do you mean broken? I think you have enough previous training experience, and would love the Mountain Dog routine. It's not quite the same without the banded work though... Just a thought. If you're interested I can send you the templates.
Click to expand...
I'm just sore tonight. Can I pull these off in my home gym?
 
RegisterJr said:
What do you mean broken? I think you have enough previous training experience, and would love the Mountain Dog routine. It's not quite the same without the banded work though... Just a thought. If you're interested I can send you the templates.
Click to expand...
did some reading up on this. I'm down
 
Thanks man sent!
 
It's about to get REAL serious in here!
 
Im going t take the next two days off to give me a four day break before I start Mountain Dog. Im going to need the time off to get ready plus I need some time to get the modifications down to fit everything into my home gym. Ill need some ideas as to which exercises I can switch out and still be compatible. Im going to put everything in JEFit so I can log it properly. Im going to post the routines one by one to get everyones input on them.

Week 1 – Low/Moderate Volume
Legs – 12 sets :
Barbell stiff leg deadlifts – 2-3 warm up sets. Push your hips back, keep back flat, and keep a slight bend in
the knees. Work into a good stretch. Use continuous tension with no locking out. Pyramid up to a good weight
and do 3 sets of 6 with it. 3 total work sets.

These I can do

I don't have a leg press machine so I need something else here.

Leg press with elitefts™ bands– 2-3 warm up sets.

Do sets of 8 all the way up until you can barely get 8 reps. Stick with that weight and do 2 more sets with
it. 3 total work sets.

Need something here too unless there is a Barbell squat variation Im not aware of.

Hack squat – 1-2 sets of 6 reps to get your knees nice and warm. Place feet wherever you are your strongest
on these. Then do 1 hard set of 8 reps rock bottom with a pause at the bottom. I then want you to do a 2nd
set, which will include 2 weight drops. Start off the same weight you just did for 8 reps, and do 8, then cut
weight down, and do 8 more, then cut weight down, and do 8 more (so 24 reps total on this set). 2 total work
sets.

These I got

Step-ups – Hold dumbbells in your hand, or even plates, whichever you prefer. I want you to step up onto a
platform with the weight. Step up high enough so that you are stretching glutes well, and don’t just drop down
and slam your calf onto the ground when coming back down. I don’t want any ruptured Achilles tendons.
LOWER yourself down slowly. Stay on each leg for all reps, and then switch to other leg. I want 2 sets of 10
reps on each leg. 2 total work sets.

These I have as well

Lying leg curls – 2 sets of 25 – 2 regular sets of 25 reps with standard form. 2 total work sets.
 
On second thoughts this is going to be harding than I thought working this in my home gym. Thoughts?
 
I've not done them but there is a barbell hack squat.
Do you have a smith machine? If so you can do leg presses, inverted laying on your back pressing the bar up.
 
turff49 said:
I've not done them but there is a barbell hack squat. Do you have a smith machine? If so you can do leg presses, inverted laying on your back pressing the bar up.
Click to expand...
no smith machine. Just standard equipment. I will look up barbell hack
 
Ok I can get down with barbell hacks. Can I substitute squat for leg press? I don't think I can do barbell leg presses safely
 
NurseGray said:
Ok I can get down with barbell hacks. Can I substitute squat for leg press? I don't think I can do barbell leg presses safely
Click to expand...
Yeah, wouldn't try barbell leg press unless you are a circus performer lol!!

The barbell squat would be the obvious substitution. Someone else may home in with another alternative...
 
Ill just stick with the squat
 
Ok Next is chest and shoulders week 1

Chest - 10 sets & Shou lders – 11 sets :

No machines was thinking of a variation of dumbbell incline

Nautilus or Hammer incline press – 2-3 sets of 10 to warm up. I want you to start with an incline machine
for this workout. If you don’t have any machines, you can use a Hammer Strength Incline. I want you to
pyramid up on these to a very heavy weight. Your rep scheme is 12, 10, 8, and 6 reps. Hopefully you have
machine that will allow you to drop into a good stretch. 4 total work sets.

No help here.

Incline (very slight angle) dumbbell press – 2 sets of 6 to pyramid up to a heavy weight. Once you get
there I want 2 sets of 8 reps, with a good deep stretch at the bottom. 2 total work sets.

These are standard. No help here.

Bench press – 2 sets of 15 reps. Do not pause these, and do not lock them out. Touch your chest on each
rep though. These will burn like fire at this point. 2 total work sets.

Simple enough

Stretch pushups – These I have on my YouTube channel and website. Watch the video so you can see how
I use the step benches to assist with stretch, and also something to prop your feet up on for even more
stretch. This is going to feel awesome with the pump you will have at this point. 2 sets to failure. 2 total work
sets.

Again simple.

Heavy side laterals - 4 sets of 8. It is ok to swing these a little. I want you to use more weight then you
usually do. Lean forward just a tad to engage your rear delts some too. 4 total work sets.

No machines. Bent over dumbbell rear delt raise?

Machine rear delt raises – 4 sets. Do 30 reps on first set. Rest 2 minutes then do 25 reps, rest 2 minutes
then do 20 reps, and one more for 15 reps. 4 total work sets.

These are going to be fun

Ultra wide grip overhead barbell presses – These will be done with light weight. Watch the form on my
YouTube channel and website. You take your grip all the way out to the end of the bar, and you lower it all the
way until it touches your chest. You only raise it to the top of your head. I want 3 sets of 12 reps. To give you
an idea of how hard these are, I use about 70-80 pounds on a good day. 3 total work sets.
 
Arm day week 1

Need some variation for this

Rope pushdown - 3 sets of 12 to warm up and dumbbell curls 2-3 sets of 15 to warm up.
Tri-set 1

Simple enough

Dumbbell kickbacks for 12 reps then do seated dumbbell curls for 8 (palms facing up through entire
range of motion and do both arms at once).

Don't know what I can do for these

Then Bent over rope extension for 12 reps.

On the kickbacks, read carefully. We are going to hit all heads on the triceps. The first 6 reps do a standard
kickback in terms of hand position, and then on the last 6 reps turn your hands over so that your palms are
facing UP the whole time. It will crush the long and medial (inner heads) of your triceps with that grip. Work
your weight up on these, heavy reps with that palms up grip are brutal.


The 3rd exercise, bent over rope extensions, is when you face away from a pushdown and bend over at waist,
and extend arms out in front of you.
Do 4 rounds. 12 total work sets via 4 tri-sets.

Tri-set 2
Barbell curls for 8 reps with a 3 second negative on all reps, then do the

No dip machine I will have to do standard dips

Seated dip machine for 8 reps
with a 3 second negative on all reps.

Will have to do standard preachers

Finish with Machine preacher curls for 8 reps with a hard flex at the
top.
Do 4 rounds. 12 total work sets via 4 tri-sets.

Enjoy…this should only take about 30-40 minutes total…
 
Ok guys I got week one all ready to go in JEFit. Took some work but it should be well worth the extra effort. Im currently doing a five day split and enjoy the time off. I don't think I can commit to a 6 day split right now.

My question is should I use a four day split or keep my five day with a repeat as follows?

Monday: Legs
Tuesday: Chest/Shoulders
Wednesday: Back
Thursday: 0ff
Friday: Arms/Calves/Abs
Saturday: off
Sunday: off

Or my choice.

Monday: Legs
Tuesday: Chest/shoulders
Wednesday: Back
Thursday: Off
Friday: Arms/Calves/Abs
Saturday: Legs
Sunday: Off

I need to keep Thursday off every week the other days don't matter.
 
I personally like a 5 day routine.
 
I was thinking the same thing. I didn't know if there was some science behind doing a four day split.
 
It all boils down to how fast you recover. Young and new lifters typically need more recovery time.
Older, seasoned lifters body tend to recover a lot quicker. Sometimes I'll do 2 a days, and sometimes it may be the same body part I did in the first workout. This morning I did legs and this evening I'll do front Squats and sumo deadlifts.
 
Will do!
 
Front squats work the core a lot. You won't be able to go heavy and get good quad/ham activation in my opinion. Don't get me wrong, I love doing front squats but not sure it's a good replacement for leg press.
 
turff49 said:
Front squats work the core a lot. You won't be able to go heavy and get good quad/ham activation in my opinion. Don't get me wrong, I love doing front squats but not sure it's a good replacement for leg press.
Click to expand...

No need to go heavy if you stick with higher reps. Sure you won't be able to follow meadows scheme to a t but it'll get more quad activation than leaving it out. Not sure what other barbell movements that aren't in mountain dog that can give you the quad/ham activation like front squats
 
joh408 said:
Id substitute in front squats for leg press
Click to expand...

TKC432 said:
I second this !
Click to expand...

I was going to say this too. You can lighten the load a little and not lockout when he recommends not to.

I think Turff makes a good point, but I believe the fronts will hit the quad similarly to how the leg press would.

Leaning rear Delt raises could work, or lying, if you have a bench high enough. You could also use bands while standing/seated, with the bands wrapped around a rack, or whatever you have.

Unless I missed it you have the arm thing covered? I think you'll like the Pronated kickbacks. A little different feel.
 
Oh, also, I like your split better if you recover quick enough. My leg aren't recovered on MD to hit twice a week, but my chest and boulders are. His other routines do those twice, once heavy and once for pump. Love it.
 
Search for user TRegisterJr or RegisterJr on Jefit. I have all the MD routines, except Demo, already in there and you can just load it an make whatever alterations you need.
 
RegisterJr said:
Search for user TRegisterJr or RegisterJr on Jefit. I have all the MD routines, except Demo, already in there and you can just load it an make whatever alterations you need.
Click to expand...
I found ya bud but I can't find the routines
 
NurseGray said:
I found ya bud but I can't find the routines
Click to expand...

I just accepted you. Can you see them now? I believe they have to be downloaded from a PC, not mobile. Then the next time you sync your phone they're there.
 
Thanks man. Well i had my work cut out for me tonight. I can't really find a better way to put drop sets and super sets in JEFit. So I had to repeat sets of one. Took a lot of work but Its going to be worth it.
 
NurseGray said:
Thanks man. Well i had my work cut out for me tonight. I can't really find a better way to put drop sets and super sets in JEFit. So I had to repeat sets of one. Took a lot of work but Its going to be worth it.
Click to expand...

Yeah, JeFit needs to dial in their drop and super set layouts.
 
Ok Ladies and Gents! Gather Around. Gather Around





The time has come!



MOUNTAIN DOG


I have had four days off to rest. Tomorrow morning at 7 am marks the start of a new person.
In good form and great spirits I will be starting this off the only way one should. Head first into LEG day.

This routine will be done in a five day split with a different routine being done twice a week on a alternating basis as follows.

Monday-Legs/Calves/Abs
Tuesday-Chest/Shoulders
Wednesday-Back
Thursday-OFF
Friday-Arms
Saturday-Legs/Calves/Abs
Sunday-OFF

I will be asking for prayers and donations to be made to the Nurse Gray Recovery Fund.
 
Oh man. I just used the last of this years allotted donation money.
 
One word WOW.

To say that was a humbling experience would be an understatement!

I commend you fellow mountain dogies. Here's to a job well done.

Without further adieu

LEG DAY

Exercise Name
1RM
Lifting Logs

Barbell Stiff-Legged Deadlift
162
Set 1 : 105x10
Set 2 : 105x10
Set 3 : 135x6
Set 4 : 135x6
Set 5 : 135x6

Barbell Front Squat
171
Set 1 : 105x10
Set 2 : 125x8
Set 3 : 135x8
Set 4 : 135x8

Barbell Hack Squat
180
Set 1 : 135x10
Set 2 : 135x8
Set 3 : 115x8
Set 4 : 105x8

Dumbbell Step Ups
26.67
Set 1 : 20x10
Set 2 : 20x10

Lying Leg Curls
91.67
Set 1 : 50x25
Set 2 : 50x25

Dumbbell Standing Calf Raise
45
Set 1 : 30x15
Set 2 : 30x15
Set 3 : 30x15
Set 4 : 30x15
Set 5 : 30x15
Set 6 : 30x15

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

Incline Sit-Up
25
Set 1 : 25 Rep
Set 2 : 25 Rep
Set 3 : 25 Rep
 
Good going!! That's pretty impressive on the barbell hack squats. I've not done the barbell version but they look tough. Those are good #'s on the front squats too. They take awhile to perfect and really strengthen your core muscles too.
 
turff49 said:
Good going!! That's pretty impressive on the barbell hack squats. I've not done the barbell version but they look tough. Those are good #'s on the front squats too. They take awhile to perfect and really strengthen your core muscles too.
Click to expand...
They were a little weird at first but after I got them down. There was activation in all sorts of places!
 
I'm about to demolish this lunch!
 

Attachments

  • image-3762765685.jpg
    image-3762765685.jpg
    632.3 KB · Views: 134
That's just enough to make me hungry! My problem with sushi is I don't know when to stop...
 
Same here ;) Hard to stop, especially when you toss in an ice cold Sapporo or two ;)
 
Glad you're liking MD! That's the same way I feel every week.

Make sure for each lift you read the instructions at the beginning. He switches tempo, range, etc, all the time. Not just the rep scheme.

Job well done Gray!

turff49 said:
That's just enough to make me hungry! My problem with sushi is I don't know when to stop...
Click to expand...

Until they no longer fit?
 
It was so strange after the workout today I was in my closet and I swear I tripped on something. Nope it was my gainz telling me my foot was heavier than normal. Them hamstrings!
 
Mountain Dog-Phase 1 week 1 Chest day. BOOM!

Exercise Name
1RM
Lifting Logs

Dumbbell Hammer Grip Incline Bench Press
100
Set 1 : 50x10
Set 2 : 50x10
Set 3 : 70x12
Set 4 : 75x10
Set 5 : 77.5x8
Set 6 : 80x6

Dumbbell Incline Bench Press
76
Set 1 : 50x6
Set 2 : 55x6
Set 3 : 60x8
Set 4 : 60x8

Barbell Bench Press
202.5
Set 1 : 135x15
Set 2 : 135x15

Stretch Push Up
10
Set 1 : 10 Rep
Set 2 : 9 Rep

Dumbbell Lateral Raise
50.67
Set 1 : 40x8
Set 2 : 40x8
Set 3 : 40x8
Set 4 : 40x8

Dumbbell Bent Over Delt Raise
20
Set 1 : 10x30
Set 2 : 10x25
Set 3 : 10x20
Set 4 : 10x15

Ultra Wide Over Head Press
91
Set 1 : 65x12
Set 2 : 65x12
Set 3 : 65x12
 
I remember this one. Those high rep bench presses killed me. Nice one Gray!
 
RegisterJr said:
I remember this one. Those high rep bench presses killed me. Nice one Gray!
Click to expand...

These were a little rough getting used too but OMG those Rear Delts. Even with 10lb Dumbbells I still felt like a little girl
 
NurseGray said:
These were a little rough getting used too but OMG those Rear Delts. Even with 10lb Dumbbells I still felt like a little girl
Click to expand...

He keeps those almost weekly, just changing the reps.
 
My pressing is going to skyrocket after this series
 
Got them turkey burgers frying up!
 

Attachments

  • image-3938627463.jpg
    image-3938627463.jpg
    644.5 KB · Views: 159
Get ready for that Cobra Back workout tomorrow!
 
You must log in or register to reply here.
Back
Top