Nurse Gray's Bodybuilding Log

Back Day. Man I tell you between working out in 5 degrees at my home gym and being sick. The struggle has been real this week.

Exercise Name
1RM
Lifting Logs

One Arm T Bar Row
88.67
Set 1 : 70x8
Set 2 : 70x8
Set 3 : 70x8

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

T Bar Row
166.67
Set 1 : 125x10
Set 2 : 125x10
Set 3 : 125x10
Set 4 : 125x10

Dumbbell Pullover on Exercise Ball
56
Set 1 : 40x12
Set 2 : 40x12
Set 3 : 40x12

Hyperextensions - Back Extensions N/A
Set 1 : 8
Set 2 : 8
Set 3 : 8
 
Still sick... That really sucks.
 
Light Leg day. I think I will pull another heavy one this weekend.

Exercise Name
1RM
Lifting Logs

Lying Leg Curls
106.67
Set 1 : 70x10
Set 2 : 80x10
Set 3 : 80x10
Set 4 : 80x10
Set 5 : 80x8
Set 6 : 80x10

Barbell Front Squat
140
Set 1 : 105x10
Set 2 : 105x10
Set 3 : 105x10

Barbell Squat 3 Second Negative
258
Set 1 : 145x10
Set 2 : 195x8
Set 3 : 215x6

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

Dumbbell Stiff Leg Deadlift
42
Set 1 : 30x12
Set 2 : 30x12
Set 3 : 30x12
 
Arm day. Got that Wyked pump today!


Exercise Name
1RM
Lifting Logs

Dumbbell One Arm Triceps Extension
44.33
Set 1 : 35x8
Set 2 : 35x8
Set 3 : 35x8

Dumbbell Close Grip Press
91.67
Set 1 : 55x20
Set 2 : 55x20
Set 3 : 55x20
Set 4 : 55x20

Dip
30
Set 1 : 25x6
Set 2 : 25x6
Set 3 : 25x6
Set 4 : 25x6
Set 5 : 25x6
Set 6 : 25x6

Dumbbell Lying Triceps Extension
52.5
Set 1 : 35x15
Set 2 : 35x15
Set 3 : 35x15
Set 4 : 35x15

Dumbbell Seated Bicep Curl
46.67
Set 1 : 35x10
Set 2 : 35x10
Set 3 : 35x10

Preacher Curl Machine
120
Set 1 : 90x10
Set 2 : 90x10
Set 3 : 90x10
Set 4 : 90x10

Dumbbell Hammer Curls
46.67
Set 1 : 35x10
Set 2 : 35x10
Set 3 : 35x10
Set 4 : 35x10
 
Just a little mini goal of mine Arms up to a solid 18 inches. Next on the 19's.

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Exercise Name
1RM
Lifting Logs

Dumbbell One Arm Triceps Extension
44.33
Set 1 : 35x8
Set 2 : 35x8
Set 3 : 35x8

Dumbbell Close Grip Press
100
Set 1 : 60x20
Set 2 : 60x20
Set 3 : 60x20
Set 4 : 60x20

Dip
204
Set 1 : 6
Set 2 : 6
Set 3 : 6
Set 4 : 6
Set 5 : 6
Set 6 : 6

Dumbbell Decline Triceps Extension
45
Set 1 : 30x15
Set 2 : 30x15
Set 3 : 30x15
Set 4 : 30x15

Dumbbell Seated Bicep Curl
40
Set 1 : 30x10
Set 2 : 30x10
Set 3 : 30x10

Preacher Curl Machine
106.67
Set 1 : 80x10
Set 2 : 70x15
Set 3 : 70x15
Set 4 : 70x15

Dumbbell Hammer Curls
40
Set 1 : 30x10
Set 2 : 30x10
Set 3 : 30x10
Set 4 : 30x10
 
Solid arm day. 22"'s before you know it...
 
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[video=youtube_share;JJ2KHmVkyAQ]http://youtu.be/JJ2KHmVkyAQ[/video]
 
Chest Day 2 This week.

Exercise Name
1RM
Lifting Logs

Dumbbell Bench Press
108
Set 1 : 60x12
Set 2 : 70x10
Set 3 : 80x8
Set 4 : 90x6

Barbell Incline Bench Press
250.83
Set 1 : 215x5
Set 2 : 215x5
Set 3 : 215x5
Set 4 : 215x5
Set 5 : 215x5

Barbell Bench Press
262.5
Set 1 : 175x15
Set 2 : 175x15
Set 3 : 175x15

Dips
8
Set 1 : 8 Rep
Set 2 : 8 Rep

Dumbbell Bent Over Delt Raise
45
Set 1 : 30x15
Set 2 : 30x15
Set 3 : 30x15
Set 4 : 30x15

Dumbbell Alternate Standing Lateral Raise
30
Set 1 : 20x15
Set 2 : 20x15
Set 3 : 20x15
Set 4 : 20x15

Over and Back Barbell Press
100
Set 1 : 75x10
Set 2 : 75x10
Set 3 : 75x10

Hang and Swing
120
Set 1 : 40x60
Set 2 : 40x30
Set 3 : 40x10
 
Killing the chest/shoulders. Nice seeing the videos again.
 
Back Day

Exercise Name
1RM
Lifting Logs

Meadow Row
114
Set 1 : 70x10
Set 2 : 70x10
Set 3 : 90x8
Set 4 : 90x8
Set 5 : 90x8
Set 6 : 90x8
Set 7 : 90x8

T Bar Row
187.5
Set 1 : 125x15
Set 2 : 125x12
Set 3 : 125x10
Set 4 : 125x8

Chin Up
N/A
Set 1 : 8
Set 2 : 8
Set 3 : 8

Dumbbell Shoulder Shrug
116.67
Set 1 : 70x20
Set 2 : 70x20
Set 3 : 70x20

Hyperextensions - Back Extensions
N/A
Set 1 : 20
Set 2 : 20
 
Killin those wings!!
 
Arms today. Had a rough last week with the flu but I'm on the tail end so I am hoping to get my strength and motivation back up this week.


Exercise Name
1RM
Lifting Logs

Dumbbell One Arm Triceps Extension
25.33
Set 1 : 20x8
Set 2 : 20x8
Set 3 : 20x8

Super Set x 4
Dumbbell Standing Bent Over One Arm Triceps Extension
42
Set 1 : 30x12
Dumbbell Pronated Kickbacks
36
Set 1 : 30x6
Bench Dip
N/A
Set 1 : 8

Dumbbell Lying Triceps Extension
50
Set 1 : 30x20
Set 2 : 30x15
Set 3 : 30x15

Dumbbell Bicep Curl
38
Set 1 : 30x8
Set 2 : 30x8
Set 3 : 30x8
Set 4 : 30x8

Preacher Curls-3 Second Negatives
90
Set 1 : 65x6
Set 2 : 65x6
Set 3 : 75x6
Set 4 : 75x6

Dumbbell Hammer Curls
40
Set 1 : 30x10
Set 2 : 30x10
Set 3 : 30x10
Set 4 : 30x10

Barbell Reverse Preacher Curl
91.67
Set 1 : 55x20
Set 2 : 55x12
Set 3 : 55x12
 
And the flu claims another....
 
Leg day felt great!

Exercise Name
1RM
Lifting Logs

Lying Leg Curls
93.33
Set 1 : 70x10
Set 2 : 70x10
Set 3 : 70x10
Set 4 : 70x10
Set 5 : 70x10

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

Barbell Squat
285
Set 1 : 165x10
Set 2 : 195x10
Set 3 : 215x1
Set 4 : 265x1
Set 5 : 285x1

Dumbbell Standing Calf Raise
241.67
Set 1 : 60x20
Set 2 : 60x20
Set 3 : 60x20
Set 4 : 145x20
 
Chest/Shoulders. Weather was great. Cant wait for spring!


Exercise Name
1RM
Lifting Logs

Dumbbell Bench Press
101.33
Set 1 : 80x8
Set 2 : 80x8
Set 3 : 80x8
Set 4 : 80x8

Barbell Incline Bench Press
234
Set 1 : 195x6
Set 2 : 195x6
Set 3 : 195x6

Barbell Bench Press
258
Set 1 : 215x6
Set 2 : 215x6
Set 3 : 215x6
Set 4 : 215x6
Set 5 : 215x6

Dips 10
Set 1 : 10 Rep
Set 2 : 10 Rep

Dumbbell Bent Over Reverse Fly
43.33
Set 1 : 20x35
Set 2 : 15x30
Set 3 : 10x25
Set 4 : 10x20

Hang and Swing
66.67
Set 1 : 40x20
Set 2 : 40x20
Set 3 : 40x20

Over and Back Barbell Press
100
Set 1 : 75x10
Set 2 : 75x10
Set 3 : 75x10

Dumbbell Lateral Raise
46.67
Set 1 : 35x10
Set 2 : 30x10
Set 3 : 30x10
 
Exercise Name
1RM
Lifting Logs

Dumbbell Bench Press
101.33
Set 1 : 80x8
Set 2 : 80x8
Set 3 : 80x8
Set 4 : 80x8

Barbell Incline Bench Press
258
Set 1 : 215x6
Set 2 : 215x6
Set 3 : 215x6
Set 4 : 215x6

Barbell Bench Press
250.83
Set 1 : 215x5
Set 2 : 215x5
Set 3 : 215x5
Set 4 : 215x5

Dumbbell Fly
58.33
Set 1 : 30x20
Set 2 : 35x20

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

Ultra Wide Over Head Press
100
Set 1 : 75x10
Set 2 : 75x10
Set 3 : 75x10
Set 4 : 75x10

Dumbbell Bent Over Delt Raise
45
Set 1 : 30x15
Set 2 : 30x12
Set 3 : 30x10
Set 4 : 30x8

Dumbbell Bent Over Reverse Fly
60
Set 1 : 20x60
Set 2 : 15x30
Set 3 : 10x10
 
Killin those shoulders and chest. Nice one Collin.
 
Exercise Name
1RM
Lifting Logs

Bench Dip
N/A
Set 1 : 8
Dumbbell Pronated Kickbacks
42
Set 1 : 35x6
Dumbbell Lying Triceps Extension
49
Set 1 : 35x12
Push Up
10
Set 1 : 10 Rep

X4

Dumbbell Hammer Curls
46.67
Set 1 : 35x10
Set 2 : 35x10
Set 3 : 35x10
Set 4 : 35x10

Preacher Curl Machine
108
Set 1 : 90x6
Set 2 : 90x6
Set 3 : 90x6
Set 4 : 90x6

Barbell Reverse Preacher Curl
69.67
Set 1 : 55x8
Set 2 : 55x8
Set 3 : 55x8

Dumbbell Bicep Curl
38
Set 1 : 30x8
Set 2 : 30x8
Set 3 : 30x8
 
Exercise Name
1RM
Lifting Logs

Dumbbell Bench Press
95
Set 1 : 65x8
Set 2 : 75x8
Set 3 : 75x8
Set 4 : 75x8

Barbell Incline Bench Press
258
Set 1 : 215x6
Set 2 : 215x6
Set 3 : 215x6
Set 4 : 215x1

Barbell Bench Press
262.5
Set 1 : 225x5
Set 2 : 225x5
Set 3 : 225x5
Set 4 : 225x5

Dumbbell Fly
50
Set 1 : 30x20
Set 2 : 30x20

Dumbbell Lateral Raise
38
Set 1 : 30x8
Set 2 : 30x8
Set 3 : 30x8
Set 4 : 30x8

Ultra Wide Over Head Press
100
Set 1 : 75x10
Set 2 : 75x10
Set 3 : 75x10
Set 4 : 75x10

Dumbbell Bent Over Delt Raise
45
Set 1 : 30x15
Set 2 : 30x12
Set 3 : 30x10
Set 4 : 30x8

Dumbbell Bent Over Reverse Fly
60
Set 1 : 20x60
Set 2 : 15x30
Set 3 : 10x10
 
Mixed it up today and tried my own little leg routine. Man o Man It feels good to be a gangster!


Goblet Squats
Set 1 : 30x10
Set 2 : 40x10
Set 3 : 50x10
Set 4 : 60x10
Set 5 : 70x10

Leg Extensions
Set 1 : 90x20
Set 2 : 90x20
Set 3 : 90x20
Set 4 : 90x20
Set 5 : 90x20

Lying Hamstring Curls
Set 1 : 45x20
Set 2 : 45x20
Set 3 : 45x20
Set 4 : 45x20
Set 5 : 45x20

Squats
Set 1 : 145x20
Set 2 : 145x20
Set 3 : 145x20

Dumbell Standing Calf Raises
Set 1 : 50x20
Set 2 : 50x20
Set 3 : 50x20
 
Looks like it was a fun one, except the volume squats. lol
 
You are killing it dude!
 
[video=youtube;cNexkZQUpRg]https://www.youtube.com/watch?v=cNexkZQUpRg[/video]
 
Man. Three PR's Today. Must be that Extra Scoop of Wyked 2.1!!!!


Exercise Name
1RM
Lifting Logs

Dumbbell Lying Triceps Extension
53.33
Set 1 : 30x20
Set 2 : 35x15
Set 3 : 37.5x12
Set 4 : 40x10
Set 5 : 40x8

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

Dumbbell Pronated Kickbacks
50.67
Set 1 : 40x8
Set 2 : 40x8
Set 3 : 40x8

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

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

Dumbbell Hammer Curls
53.33
Set 1 : 40x10
Set 2 : 40x10
Set 3 : 40x10

Barbell Reverse Preacher Curl
69.67
Set 1 : 55x8
Set 2 : 55x8
Set 3 : 55x8
 
Awesome work, and nice job on the PRs man.
 
Always enjoy your video's
 
Back Day Row-A-Thon


On a separate note. I am going to finally start including cardio. I know I know I should have been doing it all along. The truth is Im lazy and thats more than most will admit. I have decided that 4 days a week 30 min walk on incline treadmill should do me fine for now. Let me know what you guys think. I don't want anything too crazy just let me know if the frequency is right or not.


Exercise Name
1RM
Lifting Logs

One Arm T Bar Row
93.33
Set 1 : 50x10
Set 2 : 60x10
Set 3 : 60x10
Set 4 : 70x10

Meadow Row
112.5
Set 1 : 75x15
Set 2 : 75x15
Set 3 : 75x15

Dumbbell One Arm Row
106.67
Set 1 : 80x10
Set 2 : 80x10
Set 3 : 80x10

Dumbbell Pullover on Exercise Ball
53.33
Set 1 : 40x10
Set 2 : 40x10
Set 3 : 40x10

Dumbbell Shoulder Shrug
93.33
Set 1 : 70x10
Set 2 : 70x10
Set 3 : 70x10

Hyperextensions - Back Extensions
N/A
Set 1 : 20
Set 2 : 20
Set 3 : 20
 
Strong sessions NG! Agree that the cardio is good to add in. Find a cardio routine that's not boring: heavy bag, shadow boxing, something like these. It keeps your mind off the cardio lung pain! Lol
 
kenpoengineer said:
Strong sessions NG! Agree that the cardio is good to add in. Find a cardio routine that's not boring: heavy bag, shadow boxing, something like these. It keeps your mind off the cardio lung pain! Lol
Click to expand...

Well I have treadmills in my housings subdivision. I can be alone and go anytime of day so I think I'm going to start there.
 
NurseGray said:
Well I have treadmills in my housings subdivision. I can be alone and go anytime of day so I think I'm going to start there.
Click to expand...

For me the treadmill is boring but I've seen people actually dancing in unison with the forward motion. Lol
 
I don't mind the treadmill so much. I prefer 1:1 sprints, and it seems to make the time fly by.

Incline walking will burn some calories to though. Frequency looks good to me.
 
HIIIT on the elliptical seams to go pretty fast for me and can get my heart rate up to about 170bpm
 
Wow so its been a little bit since my last post huh. Don't worry I am still in the game. ITs been a real learning experience for me the last few weeks. You know you can do all the research and watch all the videos but its nothing like trying to implement all the things you should REALLY be doing. I have started a REAL cut no BS excuses or shortcuts almost three weeks ago. I have no plans for this to be short term. I can be honest and say until this point I have never really done any consistent cardio or consistent CLEAN eating until this point in my lifting career. I don't know I tell myself that I have been building a foundation and while most of that is true. It really amounts to not being 100% dedicated. So up to this pint in my cut I have stuck to eating three Strict Clean meals a day and if we do go out with family I am very very mindful of what I am eating. No more one bite of cake or eating one of my wife brownies. Its just counter productive. The only sweets I have are frozen yogurt at 100 calories a serving. I don't feel thats going to hurt me any. Other than that it has been plain rice non sodium related baked chicken and some form of green/fiber twice a day with a healthy home cooked meal in the evening. This may not be as extreme as some of you but its the best I have ever done and my schedule really doesn't allow more than four meals a day. Now to cardio. Like I said NEVER done it. I hope this complete honesty helps some people out. I have stuck to 5 times a week. 30 min inline treadmill brisk walk. I may have to adjust this in a few more weeks but I am pretty happy with the consistency and effort needed for this. So far I have been extremely blessed with an awesome supplement company. Invalid Link Removed has been a family for me. They have never judged my through this for any of my downfalls and this is beyond appreciated. That being said, their supplements have been nothing short of fantastic but, do to improper diet and training I don't feel I have seen the complete benefit of their products thus far. I can only imagine what they will bring my in the future with proper diet and training. I am considering August my goal date for the end of my cut. This gives me 16-19 weeks total which should be plenty to get where I want to be. I am not looking to get show ready. I just want to be the best version of myself that I have ever been. I hope all of you that have read this to this point will stick with me in this. Look for weekly pictures and at the end I will finally step on a scale. Keep me motivated and encouraged. Post things in here. Meme's, quotes, whatever. It helps I have a AM family as well as a Mind and Muscle one!
 
From a Guy who lost 85lbs many years ago, your journey will be worth it. I am glad you have decided to become a little healthier !! Best of luck and if I can be of any help let me know!!
 
Looking forward to this new journey with you, Collin.
 
Cheering you on NG! True cutting is hard, with so many foods around us that are loaded with empty calories but taste so good!
 
You can do it ! Take it from someone who has been there. I weighed in at a blubbery 360lbs back in 2007 .... Doctor told me to lose weight or risk serious health issues aka Death. Lost over a 120 pounds from 2007-2010. Been addicted to the iron game ever since. Weighing in at a fairly lean (16%) muscular 260lbs today and feeling great! You WILL succeed brother .... stay focused stay dedicated see results ;)
 
Ok guys and gals. End of week three on my true and honest cut. I will be cutting till August by the way. Invalid Link Removed
 
Have you stepped on the scale ?
 
No. I am going to be doing base on how I look and feel. The past has proven that stepping on the scale just drives me bonkers
 
Leaning out bro! Nice!
 
NurseGray said:
No. I am going to be doing base on how I look and feel. The past has proven that stepping on the scale just drives me bonkers
Click to expand...

I can understand that. Just keep your eye on the prize and you will be fine....
 
Mmmmmm salt free chicken and rice. The dream baby. The dream
 
NurseGray said:
Mmmmmm salt free chicken and rice. The dream baby. The dream
Click to expand...

Are you going with Brown or White rice? I prefer brown rice ..... slower digestion and lower on the glycemic index ..... the better option in my opinion
 
I prefer brown. My time in the morning only allows me white to cook. Also the 50lb bag a Costco means it's much white in my future
 
That's me, too. I prefer brown but I don't have time for that. lol
 
That stuff is 45 min compared to 15. Seems crazy just to poop a little better lol
 
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