VITAL STATS Name: Sherri Gray E-mail: Sherrigray@ec.rr.com Age: 37 Where: Wilmington, NC Height: 5'4" Weight: 128 lbs Years Bodybuilding: 2 Favorite Bodypart: Shoulders Favorite Exercise: Bench press Favorite Supplements: ON Whey & Soy Protein, BCAA

How Did You Get Started?

I played sports all through school and since have tried to stay active. I was in the gym one day and someone approached me and asked me if I competed. They said I looked like I trained hard and had the build for it and should consider doing a Figure competition. I had always wanted to, but didn't think much about it because I had no idea what I would have to do to get started. They persuaded me to think about it before I made a decision and if I decided to, they would help me.

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Sherri Gray.

I stay pretty busy with work and my family so I didn't know if I could fit more training into the picture. I knew it would require much more of my time than what I put in now. I went home and discussed it with my husband. I decided I would go for it and arranged my schedule so training would not interfere with my children's or other family activities. Soon there after, I started training and picked a show to compete in for the following year.

What Workout Plan Worked Best For You?

Off-season when I'm trying to gain, I work one muscle group a session and lift heavy. On- season, I combine muscle groups and work 2 per session, (Ex. Chest & Biceps). With these I tend to do straight sets. Cardio- off season I do 30 minutes, 3-4 times a week and when I'm competing I do 30-45 minutes in the am before breakfast and 30-45 minutes post training 6 days a week. Total of 90 minutes per session.

Monday - Chest:

• Incline DB Bench Press: 4 x 6,4,2,6
• Flat Bench DB Press: 4 x 6,4,2,6
• Pec Deck: 3 x 6, 4, 2
• Cable Crossovers: 3 x 10, 10, 10
• Incline Flys: 3 x 8, 6, and 4

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Tuesday - Arms:

• EZ Curls Bar Curls: 4 x 8,6,4,8
• Incline DB Curls: 3 x 10, 10, 10
• Cable Curls: 3 x 8, 6, 4
• Hammer Curls with the rope on cables: 4 x 10, 8, 6, 10
• Decline Tricep Extension: 3 x 8, 6, and 4
• Pull-downs with Rope: 3 x 8, 6, 4
• French press: 3 x 10, 8, 6 superset with Weighted Bench Dips 3 x 10, 10, 10

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Wednesday - Legs:

• DB Squats: 4 x 15, 12,10,8
• Reverse Lunges: 3 x 10, 10, 10
• Weighted Step Ups: 3 x 10, 10, 10
• Leg Extensions: 3 x 10, 10, 15
• Hamstring Curls: 3 x 15, 12, 10
• Stiff-legged dead-lifts with DB: 4 x 15, 12,10,8
• Calf Raises: 3 x 15, 15, 10
• Calf Presses: 3 x 15, 15, 10

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Thursday - Shoulders:

• Overhead Presses: 4 x 8, 6, 4, 8
• Rear Delt Rows: 3 x 10, 8, 6
• Reverse Flys: 4 x 8, 6, 4, 8
• Upright Rows: 3 x 10, 8, 6
• Lateral Raises: 4 x 8, 6, 4, 2
• Front DB Raises: 3 x 10, 10, 10

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Friday - Back:

• Pull Ups: 3 x 10, 8, 6
• Deadlifts: 4 x 8, 6, 4, 8
• DB Rows: 3 x 10, 8, 6
• Weighted Hyperextensions: 3 x 10, 10, 10
• Straight Arm Pressdowns: 3 x 10, 8, 6
• Shrugs: 3 x 15, 12, 10

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Abs:

I do about 3-4 days a week:

• Weighted crunches
• Reverse crunches
• Side twists (3-positions)
• V-ups
• Knee ups

I usually pick 3 exercises to do: 4 x 15-20 reps

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Saturday:

I usually hit legs again light and do 30 minutes of cardio.

Sunday: OFF

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Sherri Gray.

What Nutrition Plan Has Worked Best For You?

When Competing this is my meal plan. I up my calories by about 300 during the off season when I'm trying to gain muscle. So my meal plan changes slightly but is basically the same plan. I also snack on ½ cup of almonds throughout the day.

Meal 1 - Breakfast:

• 4 egg whites/ 1 whole egg or 1 Eggbeater
• 4 oz. Lean protein
• ½ cup oatmeal
• Maybe a Tbsp. of Peanut Butter
• Stevia
• Cinnamon
• Flaxseeds

Meal 2:

• Protein shake- combo of soy and whey

Meal 3:

• 6 oz. Lean protein
• sweet potato or brown rice
• 1 cup vegetables

Meal 4:

• Protein shake, protein pancakes, or protein pudding

Meal 5:

• 8 oz. Lean protein
• Sweet potato
• Brown rice or whole wheat toast
• 2 cups vegetables

Meal 6:

• Casein protein shake

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Sherri Gray.

What Supplements Have Given You The Greatest Gains?

Universal Animal Pak to give me all the vitamins and minerals I may be lacking in my diet. Optimum Nutrition BCAA to help with muscle recovery and help me grow! Optimum Nutrition Soy and Whey protein. I love to use these for my snacks. I use the soy to make my protein pudding. Helps to curb my sweet tooth!

Cytosport Muscle Milk Collegiate is great when I'm trying to put on some size. I supplement with this to get in my extra calories without the high fat and sugar content. Hydroxycut Hardcore and ALRI Venom. These give me energy to make it through my workouts and to burn fat during my cardio and weight training sessions. Glutamine to help build and recover. I usually add this to my shakes.

I like taking BSN No-Xplode as well to give me a little boost and help give me a good pump.

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Sherri Gray.

Why Do You Love Bodybuilding?

I love to see how I can change my body by what I eat and how hard I train. Clean eating makes me feel good and keeps my energy high so I can have a good workout. When I am training to compete, I give it my all because this isn't a team sport where you can depend on your teammates to help you through.

This is all about me and how much time and effort I want to put into achieving the goal I set for myself. I want to be the best I can be and not be an average girl! I like the way I look and feel about myself, especially at the end of the process. I know that all the hard work and dedication has paid off.

Self gratification of knowing you can achieve goals you set for yourself is the biggest payoff of all! I'd love to inspire others to live a healthier lifestyle.

What Are Your Future Bodybuilding Plans?

I plan on competing in a local show next spring to get my feet wet in bodybuilding and maybe competing at the Jr. USA's also. From there, we'll see. I always like to see how I do and what kind of feedback I get. Then I will make a decision on the future after that.

I would love to be chosen to be on American Gladiators!

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Sherri Gray.

What One Tip Would You Give Other Bodybuilders?

Be committed and stay focused! Set small goals and achieve them one at a time. The outcome will be the physique you have been striving for. Hard work and dedication will pay off.

Make sure to surround yourself with people who support you because this is a very mental and physical challenge.

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Sherri Gray.

Who Are Your Favorite Bodybuilders?

Lisa Bickels and Britt Miller are my favorite female bodybuilders. They are beautiful women who while being muscular manage to maintain their femininity.

Victor Martinez is my favorite male bodybuilder. He is coming back from an injury and I can relate to that. He won't give up! I have had a herniated disk in my back which has limited my training somewhat but you just have to switch things up and continue on. Come back stronger!

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