- Name: Sherri Gray
- E-mail: Sherri@sherrigrayfitness.com
- Age: 40
- Where: Wilmington, NC
- Height: 5' 4"
- Weight: 125 lbs contest 145 lbs off
- Years Bodybuilding :5
- Favorite Bodypart: Shoulders and Legs
- Favorite Exercise: Dumbbell Shoulder Press and Leg Press
- Favorite Supplements: Max Muscle and Champion Nutrition
How Did You Get Started?
I started competing in 2007 in Figure but kept being told that I was too muscular and should consider switching to Bodybuilding. In 2008, I decided to switch to bodybuilding and did my first show in 2009. I won my weight class and also the Overall. From there I continued to compete at a higher level and placed well in all the shows. I have been competing at the National level for 2 years and have placed in the top 2 at all the shows, including the Arnold Amateur in 2010.
What Workout Plan Worked Best For You?
My week of training typically consists of 5 days of training and 2 rest days. I normally like to take my rest days on Wednesday and Sunday but that hasn't been the case this past season. My children's sports schedules have been keeping our weekends busy, so I have been training straight through the week and taking my rest days on the weekends. But normally, I do like to take a rest day in the middle of the week.
Off-season starts with a 6 week routine of lifting heavy and hitting compound movements. These usually consist of pyramid sets. I will later change it up and do a program of high sets and repetitions which also works very well for me. The high rep/sets program has been my favorite so far and I have gotten really good results from it. I continue to do this type of program into contest prep. The weight is still relatively heavy, always wanting to challenge myself. As far as cardio goes, I continue to do cardio during the off-season. Cardio becomes more intense and I will increase the number of cardio sessions as the contest date gets closer. Here is an example:
Morning cardio is 6 days a week pre-contest. I may do 3 days of 30-40 minutes of higher intensity program involving the treadmill, step mill, elliptical or stepper. The other 3 days may include a mile run plus 15 minutes on the step mill. I also perform a cardio session after my training around lunch time. It involves a variety of things. I may do 35 minutes on the elliptical and include 15 minutes of abs after that. Other days I will do a program on the Step mill, treadmill, stepper or combination of a few pieces.
- Stationary Weighted Lunges: 4 sets of 10 reps
- Leg Extensions: 4 sets of 10 reps
Weighted Step-Ups: 4 sets of 10 reps
Lying Leg Curls: 4 sets of 10 reps
- Good Mornings: 4 sets of 10 reps
- Barbell Squats: 4 sets of 15 reps
- Calves Raises: 6 sets of 30 reps
- Heavy Incline Press: 6 sets of 6 reps
- Incline Flyes: 3 sets of 15 reps
- Cable Crossovers: 4 sets of 15 reps
One Arm Dumbbell Flat Bench Press: 4 sets of 6 reps
Pop Pushups: 4 sets of 6 reps
Decline Flyes: 4 sets of 15 reps
Dumbbell Pullovers: 3 sets of 10 reps
- Dumbbell Skull Crushers: 4 sets of 6 reps
Overhead Cable Extensions: 3 sets of 10 reps
Reverse Grip Pushdowns: 3 sets of 10 reps
- Weighted Bench Dips: 4 sets of 15 reps
- EZ Bar Curls: 4 sets of 15 reps
- Supinated Concentration Curls: 4 sets of 15 reps
- Alternating Dumbbell Preacher Curls: 4 sets of 10 reps each
- Dumbbell Hammer Curls: 4 sets of 10 reps
- Reverse Grip Seated Rows: 4 sets of 10 reps
- T-Bar Rows: 5 sets of 15, 12, 10, 10, 6 reps
- Pull-Ups: 4 sets of 6 reps
- Bent Over Pulldowns: 4 sets of 10 reps
- Hyperextensions: 4 sets of 15 reps
- Reverse Grip Barbell Rows: 4 sets of 15 reps
- Machine Front Press: 4 sets of 10 reps
- Lateral Raises: 3 sets of 10 reps
Bent Over Lateral Raises: 4 sets of 10 reps
Behind The Neck Press: 4 sets of 10 reps
- One-Arm Dumbbell Press: 4 heavy sets of 10, 10, 6, 6 reps each
- One Arm Laterals: 4 sets of 15 reps each
- Lateral Raises: 4 sets of 20 reps
30-40 minutes of cardio. No weight training unless I miss a day during the week, then this is my makeup day.
What Nutrition Plan Has Worked Best For You?
My nutrition plan changes about every 4 weeks. Just like your workouts, your body will plateau and get used to the foods you are eating. So variety is very important to make progress. Here is an example:
- 16 oz water
- 3 tbsp cream of rice
- 30g whey protein
What Supplements Have Given You The Greatest Gains?
I have tried many brands of supplements in the past but I really like the results I get from Max Muscle and Champion Nutrition products.
- Max Muscle ProMax Whey Protein Or Champion Pure Whey Protein Stack: 30g
- Max Muscle Vit-Acell Liquid Vitamins: 1 serving
- Vitamin E: 400 mg
- St. John's Wort: 600mg
- Kelp: 1 serving
- Max Muscle Quadra Cuts Extreme: 2 tabs
- B-Complex: 200 mg
- Max Muscle Max Glutamine: 5g
- Max Muscle Pro BCAA: 1 scoop
- Champion Amino Shooter Core: 1 packet
- Champion ThermoGold Thermogenic: 2 caps
- Vitamin C: 1000mg
Why do you love Bodybuilding?
I love bodybuilding because I love training and I love the science of it all. It amazes me how you can transform your body by the way you eat and how you train. I feel so much better when I keep my eating clean and I feel good about myself because I am happy with how I look. I look and feel better at 40 than I did at 20! This sport keeps me focused and also helps me set a good example for my children, family and clients to live a healthy lifestyle.
What Motivates You To Follow A Healthy Lifestyle?
I believe motivation comes from within yourself. Each day you step into the gym, you have to have a goal, a desire inside of you to work hard and give 100%. I also think my family motivates me to follow a healthy lifestyle. I feel the best when I keep my diet clean and I exercise on a regular basis. I want to set a good example for my children so they will continue to stay active and eat healthy as they grow up. I want to be able to watch them grow up and achieve all their dreams and goals.
What Made You Want To Achieve Your Goals?
After deciding to compete, I changed my eating and training habits. Soon after, I began to see changes in my body and I liked what I saw. I wanted to keep making improvements and bring my best each time I step on stage.
What Are Your Future Bodybuilding Plans?
My future plans are to make some improvements this off-season and come back bigger and better for 2012. I haven't decided which show I will compete in next year but I am still nationally qualified, so I will be doing a national show. I am hoping to win my IFBB pro card so I can compete with the best of the best.
What One Tip Would You Give Other Bodybuilders?
My tip for others who may want to compete or who are just getting started in the gym is - set small goals and conquer them one at a time. Changes do not occur over night, so if you stay focused, have the motivation and the right attitude. You can achieve whatever you set your mind to. It may not be easy, but is anything worth having easy? Also, age should not be a factor. Do not let age hold you back from going after something you want.
Who Are Your Favorite Bodybuilders?
All of the women bodybuilders are inspirations to me although I do have my favorites. Three of them would be Lisa Auckland, Zoa Linsey and Iris Kyle. All 3 of these women have different looks but all 3 look amazing! Hard work and dedication has paid off for them and I hope it will do the same for me.
What Features Do You Use On Bodybuilding.com?
I enjoy the SuperSite where I can read the forums and training articles. I shop at the Store, and I use BodySpace to keep track of my own progress. It also helps me meet new people who have the same interest and we can share training and nutrition ideas. I also follow along with the competition coverage. There are so many great features that are useful to everyone.