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Nurse Gray's Bodybuilding Log

Pulling off the back workout today. Seems my stomach is a bit upset this morning not sure why. Hopefully its not the flu. Going to us my rest day Thursday to hit back.
 
Hope it's nothing serious. Rest up bro
 
[video=youtube_share;jgcoqebp_34]http://youtu.be/jgcoqebp_34[/video]


Invalid Link Removed for 10% off GHenerate at Mind and Muscle
 
Arm Day! Super Pumps thanks to 3 Scoops of Wyked 2.1!

Exercise Name
1RM
Lifting Logs

Dumbbell Lying Triceps Extension
49
Set 1 : 27.5x20
Set 2 : 30x15
Set 3 : 35x12
Set 4 : 30x10
Set 5 : 30x8

Bench Dip
N/A
Set 1 : 8
Set 2 : 8
Set 3 : 8

Dumbbell Pronated Kickbacks
25.33
Set 1 : 20x8
Set 2 : 20x8
Set 3 : 20x8

Dumbbell Bicep Curl
44.33
Set 1 : 35x8
Set 2 : 35x8
Set 3 : 35x8

Barbell Curl
102
Set 1 : 75x6
Set 2 : 85x6
Set 3 : 85x6

Dumbbell Hammer Curls
46.67
Set 1 : 35x10
Set 2 : 35x10
Set 3 : 35x10

Barbell Reverse Preacher Curl
95
Set 1 : 75x8
Set 2 : 75x8
Set 3 : 75x8
 
All that volime...
 
Back Day!

Exercise Name
1RM
Lifting Logs

One Arm T Bar Row
76
Set 1 : 60x8
Set 2 : 60x8
Set 3 : 60x8

Reeve's Deadlifts
150
Set 1 : 125x6
Set 2 : 125x6
Set 3 : 125x6
Set 4 : 125x6

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

Dumbbell Pullover on Exercise Ball
46.67
Set 1 : 35x10
Set 2 : 35x10
Set 3 : 35x10

Barbell Good Morning
82.5
Set 1 : 55x15
Set 2 : 55x15
Set 3 : 55x15
 
One arm T-Bar? Like a Meadows?
 
Strong Chest day for me today!

Exercise Name
1RM
Lifting Logs

Dumbbell Bench Press
101.33
Set 1 : 70x8
Set 2 : 80x8
Set 3 : 80x8

Barbell Incline Bench Press
270
Set 1 : 195x6
Set 2 : 225x6
Set 3 : 225x6

Barbell Bench Press
280.5
Set 1 : 225x6
Set 2 : 235x5
Set 3 : 245x4
Set 4 : 255x3

Dumbbell Bent Over Delt Raise
40
Set 1 : 20x20
Set 2 : 25x15
Set 3 : 27.5x12
Set 4 : 30x10

Barbell Bent Over Row
187.5
Set 1 : 125x15
Set 2 : 125x15
Set 3 : 125x15

Dumbbell Lateral Raise
42
Set 1 : 30x12
Set 2 : 30x12
 
Just a little before and after motivation treat for my AM fam. Big thanks to Mind and Muscle. Without their products I don't think I would be near as far as I am. Lets go 2015. This year is going to be great!

Invalid Link Removed
Invalid Link Removed

Still a long way to go but this is a lifestyle.
 
I can't wait to rep two plates on incline.

Nice work Gray, keep it up.

Even with all your weight loss you're still maintaining that thick upper torso. Nice...
 
Making progress by leaps and bounds! He'll be a monster when he reaches his destination!
 
Arm Day!

Guys I only have one week left of the Mountain Dog Training Program. Opinions. Should I repeat the program or go with something different. Let me know

Exercise Name
1RM
Lifting Logs

Dumbbell Lying Triceps Extension
42
Set 1 : 25x12
Set 2 : 27.5x10
Set 3 : 30x8
Set 4 : 35x6

Dumbbell Pronated Kickbacks
31.67
Set 1 : 25x8
Set 2 : 25x8
Set 3 : 25x8
Set 4 : 25x8

Bench Dip
N/A
Set 1 : 25
Set 2 : 25

Dumbbell Bicep Curl
44.33
Set 1 : 35x8
Set 2 : 35x8
Set 3 : 35x8

Barbell Curl
90
Set 1 : 75x6
Set 2 : 75x6
Set 3 : 75x6

Barbell Reverse Preacher Curl
91.67
Set 1 : 55x20
Set 2 : 55x20
Set 3 : 55x20
 
I liked going through his different routines. Kinda your call and how much you enjoy(ed) it.
 
I'd either stick with MD or try Mi40. WASME seems to have really enjoyed it. Lots of volume!!
 
That settles it! MD round two!
 
Chest and Shoulders

Exercise Name
1RM
Lifting Logs

Dumbbell Fly
63
Set 1 : 45x12
Set 2 : 45x12

Barbell Incline Bench Press
258 Set 1 : 215x6
Set 2 : 215x6
Set 3 : 215x6

Barbell Bench Press
274.17
Set 1 : 235x5
Set 2 : 235x5
Set 3 : 235x5

Dumbbell Bent Over Delt Raise
40
Set 1 : 30x10
Set 2 : 30x10
Set 3 : 30x10

Dumbbell Front Raise
42
Set 1 : 30x12
Set 2 : 30x12
Set 3 : 30x12

Barbell Shoulder Press
183.67
Set 1 : 145x8
Set 2 : 145x8
 
You're a pressing powerhouse.
 
[video=youtube_share;j8tZqvmVrvM]http://youtu.be/j8tZqvmVrvM[/video]
 
Back at it. Mountain Dog round two. Going to up the weights on all Exercises

Exercise Name
1RM
Lifting Logs

Barbell Stiff-Legged Deadlift
186
Set 1 : 125x10
Set 2 : 135x6
Set 3 : 155x6
Set 4 : 155x6
Set 5 : 155x6

Barbell Front Squat
206.67
Set 1 : 155x10
Set 2 : 155x8
Set 3 : 155x8
Set 4 : 155x8

Barbell Hack Squat
166.67
Set 1 : 125x10
Set 2 : 125x8
Set 3 : 125x8
Set 4 : 125x8

Dumbbell Step Ups
33.33
Set 1 : 25x10
Set 2 : 25x10

Lying Leg Curls
125
Set 1 : 75x20
Set 2 : 50x25

Dumbbell Standing Calf Raise
67.5
Set 1 : 45x15
Set 2 : 45x15
Set 3 : 45x15
Set 4 : 45x15
Set 5 : 45x15
Set 6 : 45x15

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
 
Have you tried any band resistance yet?
 
NurseGray said:
nice thanks
Click to expand...

I was looking through them earlier, and most of them are <$10 even without the discount. I think once you add in some banded work you'll cross another threshold.
 
Man Im defiantly getting stronger here lately. I broke to three PR's today. Many more to come in 2015!

Exercise Name
1RM
Lifting Logs

Dumbbell Hammer Grip Incline Bench Press
105
Set 1 : 65x10
Set 2 : 65x10
Set 3 : 75x12
Set 4 : 77.5x10
Set 5 : 77.5x8
Set 6 : 77.5x6

Dumbbell Incline Bench Press
82.33
Set 1 : 60x6
Set 2 : 60x6
Set 3 : 65x8
Set 4 : 65x8

Barbell Bench Press
231
Set 1 : 145x15
Set 2 : 165x12

Stretch Push Up
5
Set 1 : 5 Rep
Set 2 : 5 Rep

Dumbbell Lateral Raise
44.33
Set 1 : 35x8
Set 2 : 35x8
Set 3 : 35x8
Set 4 : 35x8

Dumbbell Bent Over Delt Raise
45.83
Set 1 : 20x30
Set 2 : 25x25
Set 3 : 25x10
Set 4 : 25x15

Ultra Wide Over Head Press
98
Set 1 : 70x12
Set 2 : 70x12
Set 3 : 70x12
 
Man have I been sick the last two days. Tomorrow it's back to the grind!
 
Exercise Name
1RM
Lifting Logs

Dumbbell One Arm Triceps Extension
35
Set 1 : 25x12
Set 2 : 25x12

Dumbbell Bicep Curl
49
Set 1 : 35x12
Set 2 : 35x12

Dumbbell Tricep Kickback
42
Set 1 : 30x12

Dumbbell Seated Bicep Curl
38
Set 1 : 30x8

Dumbbell Lying Triceps Extension
42
Set 1 : 30x12

X4

Barbell Curl 3 Second Negative
95
Set 1 : 75x8

Dips 3 Second Negative
8
Set 1 : 8 Rep

Preacher Curl Machine
95
Set 1 : 75x8

X4

Super Pump Today!
 
BOOM!!!! Chest DAY!!!!!!

Exercise Name
1RM
Lifting Logs

Dumbbell Hammer Grip Incline Bench Press
100
Set 1 : 60x10
Set 2 : 60x10
Set 3 : 70x12
Set 4 : 75x10
Set 5 : 77.5x8
Set 6 : 80x6

Dumbbell Decline Press
310.33
Set 1 : 145x6
Set 2 : 215x6
Set 3 : 245x8
Set 4 : 245x8
Set 5 : 245x8

Barbell Incline Bench Press
272.33
Set 1 : 215x8
Set 2 : 215x8
Set 3 : 215x8
Set 4 : 215x8

Dumbbell Lateral Raise
44.33
Set 1 : 35x8
Set 2 : 35x8
Set 3 : 35x8
Set 4 : 35x8

Dumbbell Seated Bent Over Reverse Fly
25
Set 1 : 15x20
Set 2 : 15x20
Set 3 : 15x20
Set 4 : 15x20

Over and Back Barbell Press
119
Set 1 : 85x12
Set 2 : 85x12
 
Those are strong O&Bs. Those things get heavy, FAST.
 
That Mountain Dog Volume with that Wyked PUMP. Im officially a wacky inflatable arm guy.

Exercise Name
1RM
Lifting Logs

Dumbbell Standing One Arm Triceps Extension
42
Set 1 : 30x12
Set 2 : 30x12
Set 3 : 30x12

Seated Across Chest Tricep Extensions
49
Set 1 : 35x12

Bench Dip
N/A
Set 1 : 15

Seated Across Chest Tricep Extensions
49
Set 1 : 35x12

Bench Dip
N/A
Set 1 : 15

Seated Across Chest Tricep Extensions
49
Set 1 : 35x12

Bench Dip
N/A
Set 1 : 9

Seated Across Chest Tricep Extensions
49
Set 1 : 35x12

Bench Dip
N/A
Set 1 : 6

Dumbbell Pronated Kickbacks
38
Set 1 : 30x8

Dumbbell Standing Triceps Kickback
42
Set 1 : 30x12

X4

Dumbbell Bicep Curl
40
Set 1 : 30x10
Set 2 : 30x10

Seated Bicep Curl- 3 second Negative
38
Set 1 : 30x8

Preacher Curl Machine
100
Set 1 : 75x10

X4

Barbell Reverse Preacher Curl
75
Set 1 : 50x15

Dumbbell Hammer Curls
53.33
Set 1 : 40x10

X4
 
Leg Day. I kinda went all out. i will feel this tomorrow.

Exercise Name
1RM
Lifting Logs

Lying Leg Curls
100
Set 1 : 75x10
Set 2 : 75x10
Set 3 : 75x10
Set 4 : 75x10
Set 5 : 75x10

Seated Leg Raise
Set 1 : 75x10
Set 2 : 75x10
Set 3 : 75x10
Set 4 : 75x10
Set 5 : 75x10

Barbell Squat 3 Second Negative
258.5
Set 1 : 145x8
Set 2 : 195x8
Set 3 : 215x5
Set 4 : 235x3
Set 5 : 245x1

Barbell Front Squat
158.33
Set 1 : 125x8
Set 2 : 125x8
Set 3 : 125x8

Dumbbell Lunges
66.67
Set 1 : 50x10
Set 2 : 50x10

Dumbbell Stiff Leg Deadlift
41.67
Set 1 : 25x20
Set 2 : 25x20

Dumbbell Standing Calf Raise
82.5
Set 1 : 55x15
Set 2 : 55x15
Set 3 : 55x15
Set 4 : 55x15
Set 5 : 55x15
Set 6 : 55x15
Set 7 : 55x15
Set 8 : 55x15
Set 9 : 55x15
Set 10 : 55x15
 
Nice squatting Gray! Those negatives can be killer.
 
Back Day.

Exercise Name
1RM
Lifting Logs

Meadow Row
120
Set 1 : 90x10
Set 2 : 90x10
Set 3 : 90x10

Barbell Bent Over Row Rest/Pause From Floor
177.33
Set 1 : 140x8
Set 2 : 140x8
Set 3 : 140x8

Close Grip Chin Up
4.67
Set 1 : 5
Set 2 : 8
Set 3 : 8

Dumbbell Straight Arm Pullover
84
Set 1 : 60x12
Set 2 : 60x12
Set 3 : 60x12

Barbell Shrug
187.5
Set 1 : 125x15
Set 2 : 125x15
Set 3 : 125x15
 
I've got to start doing more shrugs. Nice work man.
 
Yesterdays Arm Workout

Exercise Name
1RM
Lifting Logs


Dumbbell One Arm Triceps Extension
42
Set 1 : 30x12

Dips 3 Second Negative
6
Set 1 : 6 Rep

X4


Dumbbell Pronated Kickbacks
38
Set 1 : 30x8

Barbell Reverse Grip Skullcrusher
106.67
Set 1 : 80x10

X4

Dumbbell Bicep Curl
49
Set 1 : 35x12
Set 2 : 35x12


Dumbbell Seated Bicep Curl
44.33
Set 1 : 35x8

Preacher Curl Machine
95
Set 1 : 75x8

X4

Barbell Curl 95
Set 1 : 75x8

Barbell Reverse Preacher Curl 75
Set 1 : 50x15

X4
 
Just picked up a lifting belt yesterday. Things should be getting more interesting!
 
Leg day. The lifting belt made such a huge improvement in my lifting today.

Exercise Name
1RM
Lifting Logs

Single Leg Curl
60
Set 1 : 45x10
Set 2 : 45x10
Set 3 : 30x15
Set 4 : 30x15
Set 5 : 30x15

Barbell Squat
282.67
Set 1 : 145x8
Set 2 : 145x8
Set 3 : 215x6
Set 4 : 235x3
Set 5 : 265x2

Barbell Front Squat
158.33
Set 1 : 125x8
Set 2 : 125x8
Set 3 : 125x8

Barbell Lunge
140
Set 1 : 105x10
Set 2 : 105x10

Barbell Stiff-Legged Deadlift
187.5
Set 1 : 125x15
Set 2 : 125x15
 
It's night and day help with a belt on squats and DLs.

Nice arm and leg sesh's Gray.
 
Arm day

Exercise Name
1RM
Lifting Logs

Dumbbell One Arm Triceps Extension
42
Set 1 : 30x12
Set 2 : 30x12
Set 3 : 30x12

Dumbbell Tricep Kickback
47.5
Set 1 : 25x20
Set 2 : 27.5x15
Set 3 : 30x12
Set 4 : 35x10
Set 5 : 37.5x8

Dumbbell Pronated Kickbacks
44.33
Set 1 : 35x8
Set 2 : 35x8
Set 3 : 35x8
Set 4 : 35x8
Set 5 : 35x8

Dumbbell Lying Triceps Extension
37.5
Set 1 : 25x15
Set 2 : 25x15
Set 3 : 25x15
Set 4 : 25x15
Set 5 : 25x15

Dumbbell Cross Body Curls
40
Set 1 : 30x10
Set 2 : 30x10
Set 3 : 30x10
Set 4 : 30x10

Preacher Curls
114
Set 1 : 90x8
Set 2 : 90x8
Set 3 : 90x8
Set 4 : 90x8

Barbell Curl
126
Set 1 : 105x6
Set 2 : 105x6
Set 3 : 105x6
Set 4 : 105x6

Barbell Reverse Preacher Curl
75
Set 1 : 45x20
Set 2 : 45x20
Set 3 : 45x20
 
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