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Nurse Gray's Bodybuilding Log

NurseGray said:
Thanks man. It's been going so well. I might just do another 10 weeks
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I love that feeling, when training is consistently in the up.
 
RegisterJr said:
I love that feeling, when training is consistently in the up.
Click to expand...

Yea I feel like I'm running a groove. Don't want to de rail. I have some speed squats tomorrow. I'm ready to kill it!
 
Not counting macros. Just working on portion control. I'm down 35 lbs so I'm not fixing anything that ain't broke yet
 
Working Out Like The Animal You Are!!
 
Speed Squats Week 7!!!!

Exercise Name
1RM
Lifting Logs

Barbell Squat-45lb Red Bands
266.67
Set 1 : 250x3
Set 2 : 250x3
Set 3 : 250x3
Set 4 : 250x3
Set 5 : 250x3

Barbell Olympic Squat with Manta Ray
180.83
Set 1 : 185x3
Set 2 : 185x3
Set 3 : 185x3

Pause at Parallel Squat
185
Set 1 : 185x3
Set 2 : 185x3
Set 3 : 185x3

Leg Press
367.5
Set 1 : 335x15
Set 2 : 335x15
Set 3 : 335x15

GHR and Leg Extension Super Set

Seated Leg Extension
127.5
Set 1 : 115x15
Set 2 : 115x15
Set 3 : 115x15

Glute Ham Raise
BW
Set 1 : BWx15
Set 2 : BWx15
Set 3 : BWx15

Super Set Abs

Knee Raises On Dips Station
BW
Set 1 : BWx15
Set 2 : BWx15
Set 3 : BWx15

Cable Rope Crunch
170
Set 1 : 150x15
Set 2 : 150x15
Set 3 : 150x15
 
another great looking leg day!!
 
Man today I just kept going and going and going. I was so pumped to get back in the gym after my two days off. Today was a high volume accessory day!

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Exercise Name
1RM
Lifting Logs

Overhead Shoulder Press
145
Set 1 : BARx5
Set 2 : 65x15
Set 3 : 105x10
Set 4 : 125x6
Set 5 : 145x1
Drop Set
145x1
125x3
105x5
85x6
65x10

Seated Bicep Curl
97.5
Set 1 : 30x12
Set 2 : 35x12
Set 3 : 40x10
Drop Set
40x10
35x10
30x12

Barbell Standing Calf Raise on 25lb Plate
285
Set 1 : 135x20
Set 2 : 135x20
Set 3 : 135x20
Set 4 : 135x20

Cable Side Laterals
157.5
Set 1 : 50x12
Set 2 : 50x12
Set 3 : 50x12
Set 4 : 50x12

Cable Rear Flys
80
Set 1 : 80x12
Set 2 : 80x12
Set 3 : 80x12
Set 4 : 80x12

Dumbbell Concentration Curls
45
Set 1 : 30x12
Set 2 : 35x12
Set 3 : 40x12
Set 4 : 35x12

Cable Crossovers
125
Set 1 : 80x20
Set 2 : 95x15
Set 3 : 115x12
Set 4 : 125x12

Abs Supersets

Cable Crunch
154
Set 1 : 130x15
Set 2 : 130x15
Set 3 : 130x15
Set 4 : 130x15

Knee Tucks On Dip Station
15
Set 1 : 15 Rep
Set 2 : 15 Rep
Set 3 : 15 Rep
Set 4 : 15 Rep
 
A good attitude goes a long way!!
 
Speed Deadlifts week 8. Almost time to check my MAX again in just a few short weeks

Exercise Name
1RM
Lifting Logs

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

Barbell Deadlift
234.67
Set 1 : 250x2
Set 2 : 250x2
Set 3 : 250x2
Set 4 : 250x2
Set 5 : 250x2

[video=youtube;UeWWzEvCG1o]https://www.youtube.com/watch?v=UeWWzEvCG1o[/video]

Barbell Block Pulls
280
Set 1 : 265x5
Set 2 : 265x5
Set 3 : 265x5

2'' Deficit Deadlift
234
Set 1 : 220x5
Set 2 : 220x5
Set 3 : 220x5

Barbell Snatch Grip Deadlift
174
Set 1 : 155x10
Set 2 : 155x10
Set 3 : 155x10

Wide Grip Lat Pulldown
193.33
Set 1 : 130x12
Set 2 : 130x12
Set 3 : 130x12

Barbell Shrug
272.33
Set 1 : 155x12
Set 2 : 155x12
Set 3 : 255x12

Cable Rope Crunch
172.5
Set 1 : 130x15
Set 2 : 130x15
Set 3 : 130x15

GHR Sit Ups
15
Set 1 : 15 Rep
Set 2 : 15 Rep
Set 3 : 15 Rep

GHR Oblique Twist
25
Set 1 : 25 Reps
 
Workout looks nice as always... you are getting stronger all the time ...........
 
Heavy Bench Day!

Exercise Name
1RM
Lifting Logs

Barbell Bench Press
305
Set 1 : BARx10
Set 2 : 135x5
Set 3 : 185x5
Set 4 : 225x3
Set 5 : 275x3
Set 6 : 290x2
Set 7 : 305x1
Set 8 : 315x0

Dumbell Fly's
50
Set 1 : 45x15
Set 2 : 55x12

Incline Dumbbell Fly
Set 1 : 50x12
Set 2 : 50x12

Tricep Roll Backs
25
Set 1 : 30x12
Set 2 : 25x12
Set 3 : 25x12

Tricep Band Pulls Super Set with Seated Barbell Curls
70
Set 1 : Orange Band x 12
Set 2 : Orange Band x 12
Set 3 : Orange Band x 12

Seated Barbell Curls
70
Set 1 : 65x12
Set 2 : 65x12
Set 3 : 65x12

Barbell Upright Rows
91
Set 1 : 75x12
Set 2 : 75x12
Set 3 : 75x12

Knee Raises on Dip Station
BW
Set 1 : BWx15
Set 2 : BWx15
Set 3 : BWx15

Leg Extension to Hip Thrust
15
Set 1 : BWx12
Set 2 : BWx12
Set 3 : BWx12
 
Exercise Name
1RM
Lifting Logs

Barbell Squat
266.67
Set 1 : BARx5
Set 2 : 135x5
Set 3 : 185x5
Set 4 : 215x3
Set 5 : 240x1

Barbell Front Squat
180.83
Set 1 : 185x5
Set 2 : 185x5
Set 3 : 185x5

Pause at Parallel Squat
185
Set 1 : 185x5
Set 2 : 185x5
Set 3 : 185x3

Leg Press
367.5
Set 1 : 245x10
Set 2 : 245x10
Set 3 : 245x10

GHR and Leg Extension Super Set

Seated Leg Extension
127.5
Set 1 : 140x10
Set 2 : 140x10
Set 3 : 140x10

Glute Ham Raise
BW
Set 1 : BWx12
Set 2 : BWx12
Set 3 : BWx12

Super Set Abs

GHR Sit Up
BW
Set 1 : BWx12
Set 2 : BWx12
Set 3 : BWx12

Cable Rope Crunch
170
Set 1 : 170x15
Set 2 : 170x15
Set 3 : 170x15

GHR Oblique Twist
25
Set 1 : BWx25
 
Solid work in here man.
 
Lunch time! Brown rice, Chicken and Broccoli. Keep it simple! Decided to spice it up a little with Frank's buffalo sauce!

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I love franks !!!
 
It is, but unless you're days away from a BB comp it's no biggie.
 
On to week 9!

Exercise Name
1RM
Lifting Logs

Barbell Deadlift
234.67
Set 1 : BARx10
Set 2 : 135x5
Set 3 : 225x3
Set 4 : 275x3
Set 5 : 275x3
Set 6 : 275x3

Barbell Block Pulls
280
Set 1 : 315x2
Set 2 : 315x2

2'' Deficit Deadlift
234
Set 1 : 225x3
Set 2 : 225x3
Set 3 : 225x3

Barbell Snatch Grip Deadlift
174
Set 1 : 185x10
Set 2 : 185x10
Set 3 : 185x10

Wide Grip Lat Pulldown
193.33
Set 1 : 110x12
Set 2 : 110x12
Set 3 : 110x12

Barbell Shrug
272.33
Set 1 : 185x10
Set 2 : 185x10
Set 3 : 185x10

Cable Rope Crunch
172.5
Set 1 : 150x15
Set 2 : 150x15

GHR Sit Up
15
Set 1 : 15 Rep
Set 2 : 15 Rep
 
Week 9 Speed Bench

Exercise Name
1RM
Lifting Logs

Barbell Bench Press
305
Set 1 : BARx10
Set 2 : 135x5
Set 3 : 185x5
Set 4 : 185+45lb Bands x 5
Set 5 : 185+45lb Bands x 5
Set 6 : 185+45lb Bands x 5
Set 7 : 185+45lb Bands x 5
Set 8 : 185+45lb Bands x 5

Incline Bench Press
50
Set 1 : 25lb Banded Kettle Bells x 10
Set 2 : 20+25lb Banded Kettle Bells x 10
Set 3 : 40+25lb Banded Kettle Bells x 10

Flat Bench 1" Pause
Set 1 : 185x6
Set 2 : 185x6
Set 3 : 185x6
Set 4 : 185x6 5 Second Pause

Dumbbell Flys
50
Set 1 : 50x12
Set 2 : 50x12

Incline Dumbell Flys
50
Set 1 : 40x12
Set 2 : 40x12

Dumbel Curls with Reverse Negative
35
Set 1 : 35x12
Set 2 : 30x12
Set 3 : 25x12
Set 4 : 25x12

Barbell Upright Rows
91
Set 1 : 75x12
Set 2 : 75x12
Set 3 : 75x12
 
Great looking workout and a ton of volume!!
 
Doing awesome ! Your lunches look alot like mine ,,,,, minus the Styrofoam container .... I still use Tupperware. Looking forward to those max lift numbers next week ;)
 
TKC432 said:
Doing awesome ! Your lunches look alot like mine ,,,,, minus the Styrofoam container .... I still use Tupperware. Looking forward to those max lift numbers next week ;)
Click to expand...

Me too. I found those snap plastic to go containers at Costco. I will be buying some next month
 
[video]https://youtu.be/BSUabhPW5u8[/video]
 
Got busy yesterday. Here is yesterdays Squat Log

Exercise Name
1RM
Lifting Logs

Barbell Squat
315
Set 1 : 135x5
Set 2 : 185x5
Set 3 : 225x5
Set 4 : 275x3
Set 5 : 315x1 PR!!!!!

This has been one of my long time goals. I finally feel like I am lifting legit weight. 315 squat at proper depth is something I never would have thought possible just a few short weeks ago.

[video=youtube;d-9iHF5mbFQ]https://www.youtube.com/watch?v=d-9iHF5mbFQ[/video]

Leg Press
367.5
Set 1 : 335x15
Set 2 : 335x15
Set 3 : 335x15

GHR and Lunge Super Set

Walking Lunge with 25lb Chains
25
Set 1 : 25x20
Set 2 : 25x20
Set 3 : 25x20

Glute Ham Raise
BW
Set 1 : BWx15
Set 2 : BWx15
Set 3 : BWx15

Abs

Knee Raises On Dips Station
BW
Set 1 : BWx15
Set 2 : BWx15
Set 3 : BWx15
Set 4 : BWx15

Cable Rope Crunch
170
Set 1 : 150x15
Set 2 : 150x15
Set 3 : 150x15
Set 4 : 150x15
 
Best chicken salad in town!
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Great job on the squat PR! I'm wondering how your walking today?
 
Awesome job on the squat. It actually came up pretty fast. 405 within 6 months!
 
Simple ingredients. Egg whites and Oatmeal.
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Just a little update photos. I've been struggling with strength vs. physique. So the weight has stabilized at 215-218 depending on the day. However my numbers have gone up dramatically so I guess it's a fair trade!
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Man! You are definitely leaning out still. You're looking great!
 
Man end of week 9 and it was a good one! Hit 2 PR's and Im still in awe at the fact that I struggled with BW dips for 3 sets. I needed a red band or I could even complete them. Now I just rocked 2 sets of 8-10 with 50 pounds added! It was a great day!

Exercise Name
1RM
Lifting Logs

Overhead Shoulder Press
155
Set 1 : BARx5
Set 2 : 65x15
Set 3 : 105x12
Set 4 : 135x8
Set 5 : 155x3 PR!!

Bicep EZ Bar Curl
65
Set 1 : 65x12
Set 2 : 65x12
Set 3 : 65x12
Set 4 : 65x12

Dips Super Set with Concentration Curls
50
Set 1 : BWx15
Set 2 : 25x12
Set 3 : 50x10 PR!!!!!
Set 4 : 50x8

Concentration Curls
40
Set 1 : 40x12
Set 2 : 40x12
Set 3 : 40x12
Set 4 : 40x12

Barbell Standing Calf Raises
225
Set 1 : 225x15
Set 2 : 225x15
Set 3 : 225x15
Set 4 : 225x15

Dumbbell Fly
50
Set 1 : 50x12
Set 2 : 50x12
Set 3 : 50x12
Set 4 : 50x12

GHR Sit Up
BW
Set 1 : BWx12
Set 2 : BWx12
Set 3 : BWx12
Set 4 : BWx12

Cable Crunch
154
Set 1 : 100x12
Set 2 : 100x12
Set 3 : 100x12
Set 4 : 100x12
 
You have more than 3 in you with all the volume you hit before.
 
NurseGray said:
Yea I didn't rest enough between sets. I could have gotten more.
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OHP is weird though. I'll feel strong as hell, have a weight fly, then add 5# and stall.
 
RegisterJr said:
OHP is weird though. I'll feel strong as hell, have a weight fly, then add 5# and stall.
Click to expand...

Hahah if that isn't the statement of the century. 8 reps and 5 pounds later 1 rep hahaha
 
Going back to your physique v strength, I struggle with that too. I could manage it better, but deadlifting a morning after some heavy, heavy carbs is just so much more fun. Except the sweats...
 
RegisterJr said:
Going back to your physique v strength, I struggle with that too. I could manage it better, but deadlifting a morning after some heavy, heavy carbs is just so much more fun. Except the sweats...
Click to expand...

Yea my main problem is I haven't been keeping a main focus for a period of time. More like I feel like being lean today. Then the next day I want to lift as heavy as I can. Then both suffer
 
Yea this just went down. Chocolate Protein Brownie with Frozen Greek Yogurt! 320 calories and 40g of protein. Guilt free IMO!

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