Time to grow

[MindlessWork]

Haha lucky I’ve been back multiple times to different Tj Maxx’s and haven’t been able to find any more.

Mine are lighter grey..also had similar shorts to the ones you wore in the pic you just posted but my brother stole 'em..grr lol

 

[samgraves82]

Big strong fella here. Don't comment much but I been watching. Killing it man!

 

[A.font401]

Bro we might have to hold a contest to see who’s got bigger legs than you in here lmao

 

[MindlessWork]

Bro we might have to hold a contest to see who’s got bigger legs than you in here lmao

You are pretty solid there Tiny, lmao!!!

 

[Rot-Iron66]

Huge fukkah.. And great ink!

 

[Nasty-Bam]

Sorry for the delay guys! Last week was a rough one for me with the updates and the gym. Fell into a dark spot for a little bit, but managed to pull myself back up. Won’t happen again.

11/23 Rest

11/24 Lower Loading

Seated Hamstring curl
165x12
205x8

Split Squats
55x10
60x9

Leg Extension
185x10
205x10

Bb squat
405x8
455x6

Calf Raise
205x15
225x12

11/25 Rest

11/26 Upper Intensity

Wide grip lat Pull downs (still working light on these from the pec surgery)
125x12
125x12

Dumbell Row
115x12
145x10 drop 105x8 drop 75x12

Smith Machine Row
315x10
335x 8 pause 335x4

Incline BB press
135x12
155x10 drop 95x14

Heavy Lateral partial raises
40x10
40x10 drop 30x8

Skull CruShers
135x12
155x10

11/27 & 11/28 rest days

 

[Nasty-Bam]

11/29

Upper Loading

Banded Barbell Rows
225+15pound band x 10
245+(15)x 8

Rack Pulls (forgot how much i really loved these)
405x12
500x8

Incline Bench
155x12
185x10(New Pr!)

Cable flys (low to high)
20x15
25x12

Reverse Pec Dec
145x18
155x16

Dumbell Skullcrushers
35x10
40x8

Lower pump: had to be skipped due to me rushing a pin this morning before work and hit the wrong spot. Looks like i have a third ass cheek growing in. Not red or hot just super tight,painful, and swollen. That’s what i get for being a jackass .

Notes:
Weight a has been staying between 255-257. Decided today to add another 500 calories into the diet so I’m sitting at 3500 calories a day now. Feeling very strong and joints are feeling good. Minus the minor screwup this morning. I’ll make up for the skipped leg day don’t worry.

Cycle:
400mg of test cyp/week
450mg DHB/week
25mg Inj Anadrol every day (toying with the idea of bumping this to 50mg)

 

[Vision]

11/29

Upper Loading

Banded Barbell Rows
225+15pound band x 10
245+(15)x 8

Rack Pulls (forgot how much i really loved these)
405x12
500x8

Incline Bench
155x12
185x10(New Pr!)

Cable flys (low to high)
20x15
25x12

Reverse Pec Dec
145x18
155x16

Dumbell Skullcrushers
35x10
40x8

Lower pump: had to be skipped due to me rushing a pin this morning before work and hit the wrong spot. Looks like i have a third ass cheek growing in. Not red or hot just super tight,painful, and swollen. That’s what i get for being a jackass .

Notes:
Weight a has been staying between 255-257. Decided today to add another 500 calories into the diet so I’m sitting at 3500 calories a day now. Feeling very strong and joints are feeling good. Minus the minor screwup this morning. I’ll make up for the skipped leg day don’t worry.

Cycle:
400mg of test cyp/week
450mg DHB/week
25mg Inj Anadrol every day (toying with the idea of bumping this to 50mg)

How do you like the drol at 25mg daily?
What sites are you using ED for this bad boy?

 

[MindlessWork]

Nasty's getting nastier no doubt...keep this train rollin'!

 

[Nasty-Bam]

How do you like the drol at 25mg daily?
What sites are you using ED for this bad boy?

I loved the drop at 25 mg daily after about 4 weeks I’ve been pondering bumping it up to 3/4 of a cc every day instead of half. I’m still feeling wicked strong and my lifts are improving for the most part weekly. So i actually have been swapping between my delts and my biceps. I was super afraid at first in my biceps but after some YouTube videos and lots of reading i went for it. And it wasn’t nearly as bad as i thought or as bad as when i tried to pin my lats.

 

[Nasty-Bam]

Nasty's getting nastier no doubt...keep this train rollin'!

Much appreciated brotha!

 

[Nasty-Bam]

11/30 rest day

12/1 Leg Day (wanted a. Super heavy leg day)

Seated leg curls
185x 12
205x10 drop 185x8

Leg press (add 1pps every 15 reps)
Started w/ 5pps
14 pps x12

Bb squat (5x5)s
405
455(2)
505(2)

Leg Extensions
205x15
215x12

(Db)Bulgarian Split squat (3sec pause on rep 8)
45x12
50x10

Adductors
265x15
285x12

Notes:decided to just destroy my legs today and not throw in any upper body movements. Something about a heavy squat day that makes everything so much better haha. Damn cold weather takes me a bit to get my joints warmed up though. If there’s one thing i learned from my two pec tears it’s don’t half ass your warm ups haha. I think it maybe time to step away from bb squats for a few weeks and maybe focus on hack squats or belted squats to try and change it up though.

12/2Rest Day

 

[jozifp103]

I loved the drop at 25 mg daily after about 4 weeks I’ve been pondering bumping it up to 3/4 of a cc every day instead of half. I’m still feeling wicked strong and my lifts are improving for the most part weekly. So i actually have been swapping between my delts and my biceps. I was super afraid at first in my biceps but after some YouTube videos and lots of reading i went for it. And it wasn’t nearly as bad as i thought or as bad as when i tried to pin my lats.

Been following this bro. You're a beast.

I have a few things to comment on and a couple questions I'm hoping you can address.

-First off, your training style is quite interesting and unique. Overall it seems like a lower-med volume routine with an average of 2 sets per exercise. I'm a firm believer that less is more to an extent, even on gear. I've never been one to spend multiple hours in the gym each day destroying each muscle group with countless sets. I also like that you hit your muscle groups in different ways each session. For example one day you'll do upper body with high weight, then the next time you'll do upper body with low weight and just go for pump. I think that's a good way to go about it because each method has its own benefits for growth.

-Secondly I'm shocked that you'd pin pecs before you pin lats or biceps lol. In my experience pecs are excruciating to pin. Even pinning peptides with a short slin pin I get serious pain and often hit a nerve or something painful in my pec that jolts me. I've tried all angles too. Biceps and lats are super easy for me. With biceps I just use a slin pin and with lats you can go as deep as you want and pretty much hit it at any angle because it's just one big muscle with a lot of surface area. Also quite painless.

Questions

-Were you running anything before this cycle? Or were you off/cruising beforehand?
-Could you post an example of your daily diet and macro breakdown? (just one example, not asking you to post it daily)

Thanks bro!

 

[Nasty-Bam]

Been following this bro. You're a beast.

I have a few things to comment on and a couple questions I'm hoping you can address.

-First off, your training style is quite interesting and unique. Overall it seems like a lower-med volume routine with an average of 2 sets per exercise. I'm a firm believer that less is more to an extent, even on gear. I've never been one to spend multiple hours in the gym each day destroying each muscle group with countless sets. I also like that you hit your muscle groups in different ways each session. For example one day you'll do upper body with high weight, then the next time you'll do upper body with low weight and just go for pump. I think that's a good way to go about it because each method has its own benefits for growth.

-Secondly I'm shocked that you'd pin pecs before you pin lats or biceps lol. In my experience pecs are excruciating to pin. Even pinning peptides with a short slin pin I get serious pain and often hit a nerve or something painful in my pec that jolts me. I've tried all angles too. Biceps and lats are super easy for me. With biceps I just use a slin pin and with lats you can go as deep as you want and pretty much hit it at any angle because it's just one big muscle with a lot of surface area. Also quite painless.

Questions

-Were you running anything before this cycle? Or were you off/cruising beforehand?
-Could you post an example of your daily diet and macro breakdown? (just one example, not asking you to post it daily)

Thanks bro!

Thank you for the fees back brotha!
-Yeah so it was my first time training with that style and I’ve decided as of last week to go back to my pull push leg split. As much as i loved the lower volume i felt like i was bouncing all over the gym and the workouts took me a while. So now I’ll be doing heavy the first three days and volume for the second set with Sundays off.
- i don’t necessarily mind biceps but pinning my pecs helps me actually get a better mind muscle connection to both my pecs because I’ve torn both of them and have only had one reconnected so far. Thanks to the “wonderful” PT i had i was basically left worse than when i tore my pecs for training my chest. I tried lats one time and ended up with a gnarly lump for a week or so.
-As far as before this cycle i had been on a VERY long cruise like since February or March before my injury. I know it’s not that long but it felt like a long time lol.
- i can definitely post my diet. Thank you for the feedback bro! Much appreciated!

Meal 1
4 whole eggs
3oz chicken/Turkey
4 egg whites
1 bagel
Total 744 Calories P:71 F:25 C:52

Meal 2
8 oz chicken
6 oz potatoes
1 medium Apple
Total: 523 Calories P: 55 F: 8 C:46

Meal 3
8 oz chicken/Turkey
1 cup white rice
1 Tbsp olive oil
1 medium banana
Total: 704 Calories P 54 F 22 C 62

Meal 4 (pre-workout)
2 scoops Protein
1 cup oats(measured dry)
1 TBsp Honey
1 TBsp PB
Total: 580 Calories P 52 F 16 C 65

Meal 5 (Post Workout)
10 oz lean beef
2cups white rice or 12 oz of Potatoes
Total: 725 Calories P 65 F 20 C 70

Meal 6
2 scoops protein
4 chocolate rice cakes
2 tablespoons PB
Total : 627 Calories P 52 F 23 C 59

Total 3,900 Calories P 350 F 114 C 354

 

[Nasty-Bam]

12/3-12/5 rest days

I generally don’t take 3 rest days straight but was supposed to take a fitness test for a job i applied for and wanted to play it safe and rest up to make sure i was well and good for Saturday. Unfortunately i showed up and got Dq’d because my medical physical was 6.5 months old.

12/6 Pull day

Meadows rows
65x15 (2)
75x12

Lat pull down (these still irritate my pec)
120x20
140x15(2)

Low cable rows
285x10
295x10
315x8

Shrugs
225x20(4) (1sec pause)

Mid-row
4ppsx15
4.25ppsx12
5ppsx10

Pullovers
45x15
55x12(3)

“21” curls
40
45

Face pulls
45x20
50x15
50x12

Db incline curls
25x15
30x12
30x10

 

[Nasty-Bam]

12/7 Push Day

Rope Extensions
45x15
50x15
65x12

Lateral raises supersetted w/15 push-ups
20x20
25x20(2)
30x20

Incline DB press
50x25
65x25
75x22
75x18

Low to high cable flys
15x20
20x15(2)

Skull Crushers (dead stop)
80x12
100x12
100x10

Front raises
25x20(2)
30x12

Db shoulder press
35x15
40x15
45x15
50x12

Notes: feeling way better at 3/4 of a cc of the A-drol now. The crazy pumps are back the down side is the hunger is even worse though. Even at almost 4000 calories I’m starving and i wake up super hungry in the middle of the night. I can honestly say I’m absolutely in love with the injectable A-drol i don’t think I’ll be back to orals any time soon.

 

[jozifp103]

12/7 Push Day

Rope Extensions
45x15
50x15
65x12

Lateral raises supersetted w/15 push-ups
20x20
25x20(2)
30x20

Incline DB press
50x25
65x25
75x22
75x18

Low to high cable flys
15x20
20x15(2)

Skull Crushers (dead stop)
80x12
100x12
100x10

Front raises
25x20(2)
30x12

Db shoulder press
35x15
40x15
45x15
50x12

Notes: feeling way better at 3/4 of a cc of the A-drol now. The crazy pumps are back the down side is the hunger is even worse though. Even at almost 4000 calories I’m starving and i wake up super hungry in the middle of the night. I can honestly say I’m absolutely in love with the injectable A-drol i don’t think I’ll be back to orals any time soon.

I'd call that a positive lol. Especially since Anadrol is known to decrease appetite due to stomach/gastro issues. Being able to bypass that with injectable Anadrol and maintain or even increase your appetite is a huge plus in my opinion.

 

[Nasty-Bam]

12/8 LEG DAY

Time for some heavy ass legs!

Seated Hamstring curl
185x10
205x12
205x10 drop 165x12

Bodyweight lunges
25 yardsx3

Abductors ( i feel like most people neglect these. I absolutely love the pump i get and how warmed up i feel prior to squats)
175x15
185x12
205x12

Squats
405x5
455x5
505x5
545x3
225x15

Bulgarian Split squats
(John meadows Style, 3 second pause on 8th rep)
35x12
45x12
50x8

Leg Ext
135x15
165x12
195x12
205x8

Calve Raises
195x15
205x12(3)

 

[Nasty-Bam]

12/9 rest day

12/10 Pull day (high volume)

Close grip pull downs
120x20(2)
145x15
165x12

Plate loaded Mid rows
4ppsx15
4.25ppsx12
5ppsx12(2)

Barbell Rows
225x12
275x12
275x10

Straight arm pull down
45x15
50x15
50x12

Rope curls
25x20
30x17
35x12

Shrugs
(1second pause)
1ppsx20(2)
2ppsx15(2)

Plate loaded Pullovers
2ppsx12
2.25pps12
3ppsx10

Incline dumbell curls
25x12
30x12
30x10

 

[Nasty-Bam]

12/11
So usually Saturday is my fun longer leg day where i destroy myself with lots of pause squats and volume. This Saturday i ended up destroying myself a little different haha. A few other veterans and myself decided to strap on some plate carriers and see who could finish a “Murph” first. Mind you I’m 262 pounds so running is NOT my cup of tea anymore. The entire workout took me an hour but the leg wobbles were in full effect.

12/12
Much needed Rest/cheat day or as i call it “Fat Kid Sunday” next time I’ll try to take pics of the food. I have a terrible habit of inhaling my meals.

 

[Nasty-Bam]

12/13 leg day

So this is a big change up for me, I’ve never been one to do legs on a Monday usually it’s my pull day. But i decided to change it up. So this leg day was high volume and involved a lot of cluster sets.

Seated leg curl
(Work up to a set of a hard 10 reps,then do the weight again)
105x20
125x20
145x20
205x10
205x9

Barbell squat
(Work up to a tough set of 8; 2-3 second negative)
315x10
365x10
455x8
455x7

Leg Press
(Slow negatives,1 sec pause at bottom)
10ppsx12
12ppsx12
14ppsx10

Lunges
(Weights for 10-12, then rest 20 seconds and go to failure, and then rest 20 seconds and go to failure again. One leg at a time)
30lb kettlebells

Bb stiff leg deadlifts
(slow 3 second count, sit in the stretch for 1 second, and then come back up 4/5 of the way)
185x10
205x10
225x10

 

[Nasty-Bam]

12/14 Push Day

Decline Hammer strength
(Find a weight to hit failure at 12 reps,repeat that weight again)
1.25ppsx15
2ppsx15
2.25ppsx12
2.25ppsx11

Incline Barbell bench
(Failure for 8 reps,repeat)
185x12
205x10
225x8
225x6
Felt amazing hitting 225 again! I haven’t touched that since my pec injury I’m not gonna lie i was scared shitless haha! It felt great though finally moving some weight on chest day.

Machine Press
(Find a tough set of 12 reps, rest 20 seconds repeat that weight to failure, rest and repeat one more time)
95x12
95x10
95x7

Cable Fly
(Same cluster set as prior exercise)
25x15
25x12
25x9

Db Lateral Raises
(15 full reps, 10 partials)
15(2)
20
25

Rope Pushdowns
(do a hard set of about 10, and then on your 2nd set, hit the cluster set. Failure, rest 20 seconds, failure, rest 20 seconds, and failure.)
60x12
65x10 rest 65x7 rest 65x5

Db Skull crushers
(12 reps on your first work set. It should be to failure. On your next set you will do the cluster set. So, go to failure, rest 20 seconds, and go to failure again, and then repeat one more time.)
30x15
35x14
40x12 rest 40x8 rest 40x6

 

[Nasty-Bam]

12/15 Pull day
I took a John meadows approach to pull day and started with some rows to get the blood pumping and threw some pull-ups in as well! Had an insane workout minus the gyms seeming more and more crowded the closer we get to the dreaded Jan 1st surge. Any way

Incline Db rows:
(1 heavy set of 12 here for your first work set, and then a cluster set for your 2nd work set.
These should be to failure with good form.)
45x15
60x12
60x8

Assisted Pull ups
(I’ve been slacking on these forever and forgot how great they feel; 3 sets to failure)
100lbsx15
100lbsx14
90lbsx8

Rack Pulls
(Find a weight you can do 5-6 good reps with and then cluster set with it. Do 5 or 6, then rest 20 seconds and try to get another couple, then rest 20 seconds, and try to get a few more.)
405x8
455x6 rest 455x5 rest 455x3

Dumbell Pullover
(Nothing crazy just 2x10 get a good stretch)
70x13
75x10
(Right shoulder needs some work getting used to that range of motion. I don’t do these very often)

Barbell Row
(2 working sets of 12)
315x12
335x11

Leg Raises
(4 sets to failure, no added weight)
20
17
15
14
( i never train abs admittedly haha i always say i will and if i don’t throw them in the middle of my workout by the end they just won’t happen)

Drag Curl
(2 working sets, first one about 10 reps to failure. The second one is a cluster with 10 reps)
55x12
60x10 rest 60x9 rest 60x7

Plate loaded Preacher Curl
(3x10 squeezing as hard as possible)
65x12
70x10
80x9

Butt crack back coming back!

 

[Nasty-Bam]

11/16 rest day
Unfortunately got caught up in some shit so i had to take an unplanned rest day. Went to my parents farm to help out turned out they had a calf that had breeched and died. They needed help getting the calf out so the mother could live. Definitely made for a rough night took about 2.5-3 hours to finally deliver the calf. Definitely was not an easy “rest day”

11/17 Leg Day

Had to go a little easier on legs today pulled something in my right shoulder and lower back on Thursday night helping out.

Seated leg curl
(Do 2-3 sets of 15 to warm up,then do 3 failure sets of 12-15)
185x15
185x13
185x10

Leg press
(Work up slowly to a weight that is a pretty tough 10,then do a cluster set with 20 seconds break in between)
15ppsx 11 rest 15ppsx 10 rest 15ppsx 8

Leg Extension
(do 1-2 feeder sets to get the feel of these, and then do 1 hard set of 12 reps holding for a 2 second squeeze at the top. On the 2nd set, do a cluster set)
125x20
135x20
205x12
205x12 rest 205x10 rest 205x7

Barbell Squat
(Sets of 12-15, one second pause at the bottom)
315x15
365x12 drop 225x15

Abductors
185x15
195x12
205x12 drop 185x14 drop 165x16

Note:
Even with the shoulder and back not feeling the greatest j managed to have an insane pump and still felt pretty strong. Thinking about adding more food to my pre workout meal though I’ve noticed about 1/2 way through my workouts i can barely focus I’m so damn hungry.

 

[Nasty-Bam]

12/18 push day

This is one was a bit much, my pecs definitely did not enjoy this one. I think i went a little too hard earlier in the week, I’ve been trying to incorporate more and more pec exercises into my push days to get my pecs growing again.

Slight incline DB press
(3x12 not to full lockout)
70x14
75x12
80x12

Hex Press
(2 hard sets of 8, third set cluster)
40x8
45x8
45x8 rest 45x7 rest 45x5

Push-ups
(3 sets to failure)
25
22
15

Db side laterals
(2 sets of 8, third set cluster)
30x8
35x8
35x8 rest 35x6 rest 35x4

Db partial laterals
(3x20)
35x20
40x20
40x19

Rope Extensions
(1 hard set of 12, 2nd cluster set)
65x13
65x12 rest 65x10 rest 65x7

Skull Crushers
(3 sets of 8)
110x8
135x8
145x8

12/19 Rest day

 

[Nasty-Bam]

12/20 Pull day!
I do love pull day haha something about rowing lots of weight and getting a sick back pump growing that back butt lol. Not sure if i explained these cluster sets but it’s a max effort then a 20 second rest then repeat the same weight to failure then a rest then repeat the same weight to failure again.

Incline Db Row
(2 hard work sets, 3rd set is a cluster)
65x12
70x12
70x12 rest 70x8 rest 70x5

Assisted Pull ups
(3 sets to failure
100lbsx12
95lbsx10
75x8

Kettlebell Hyperextensions
(3 sets x 10-12)
70x14
80x12
80x12

Straight Arm Pulldowns
(2x10 to failure)
65x11
70x10

Barbell row
335x12
355x9

Leg raises
(4 sets to failure)
20
17
15
11

Rope curl
(2 sets of 10 to failure, 3rd set to cluster)
55x12
60x10
60x10 rest 60x9 rest 60x7

Incline DB curl
(3x10)
20x12
25x10(2)

Note: totally forgot to pin the anadrol today definitely felt a huge difference in the pump as well as strength. Not looking forward to having to come off of it lol.

 

[MonsterMaker]

11/16 rest day
Unfortunately got caught up in some shit so i had to take an unplanned rest day. Went to my parents farm to help out turned out they had a calf that had breeched and died. They needed help getting the calf out so the mother could live. Definitely made for a rough night took about 2.5-3 hours to finally deliver the calf. Definitely was not an easy “rest day”

11/17 Leg Day

Had to go a little easier on legs today pulled something in my right shoulder and lower back on Thursday night helping out.

Seated leg curl
(Do 2-3 sets of 15 to warm up,then do 3 failure sets of 12-15)
185x15
185x13
185x10

Leg press
(Work up slowly to a weight that is a pretty tough 10,then do a cluster set with 20 seconds break in between)
15ppsx 11 rest 15ppsx 10 rest 15ppsx 8

Leg Extension
(do 1-2 feeder sets to get the feel of these, and then do 1 hard set of 12 reps holding for a 2 second squeeze at the top. On the 2nd set, do a cluster set)
125x20
135x20
205x12
205x12 rest 205x10 rest 205x7

Barbell Squat
(Sets of 12-15, one second pause at the bottom)
315x15
365x12 drop 225x15

Abductors
185x15
195x12
205x12 drop 185x14 drop 165x16

Note:
Even with the shoulder and back not feeling the greatest j managed to have an insane pump and still felt pretty strong. Thinking about adding more food to my pre workout meal though I’ve noticed about 1/2 way through my workouts i can barely focus I’m so damn hungry.

Looks like it’s veal for dinner tonight boys…

 

[Nasty-Bam]

Looks like it’s veal for dinner tonight boys…

i wish man! Nothing better than fresh veal

 

[Nasty-Bam]

12/21-12/26 rest days

I never usually take this much time off especially in the middle of a cycle. But i went to a physical appointment i had with my primary care which entailed blood work, where i was made aware that my CPK levels were elevated very high again. The doctors were worried that my body is not recovering or that my kidneys are still not functioning optimally after a tough bout i had with Rahbdo back in February. I had some blood work done on Friday in so today i should be getting the results fingers crossed everything checks out. If anyone has any tips on some natural supps to help out my kidneys I’d definitely appreciate some input.
I hope everyone had a great holiday, and crushed some great food though. Time to burn off those extra calories and get back in the gym and move some heavy ass weight.

 

[Warchild]

12/21-12/26 rest days

I never usually take this much time off especially in the middle of a cycle. But i went to a physical appointment i had with my primary care which entailed blood work, where i was made aware that my CPK levels were elevated very high again. The doctors were worried that my body is not recovering or that my kidneys are still not functioning optimally after a tough bout i had with Rahbdo back in February. I had some blood work done on Friday in so today i should be getting the results fingers crossed everything checks out. If anyone has any tips on some natural supps to help out my kidneys I’d definitely appreciate some input.
I hope everyone had a great holiday, and crushed some great food though. Time to burn off those extra calories and get back in the gym and move some heavy ass weight.

NAC does wonders for the kidneys