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Time to grow

Nasty-Bam

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Nasty is right, wholly fuck! Headed for that pro card?

I wish man, i haven’t competed in at least 5 years. I’ve been toying with the thought of dropping down to classic physique because I’m not sure i could honestly put the mass on with two previously torn pecs.
 

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1/18 Push Day

Cable Flys
(4x20)
20x22
20x20
25x19(2)

Lateral Raises superset with pause Push-ups until fail
(4x20)
15x20 27
20x20 25
25x18 19
30x18 15

Machine Press
(Work up to difficult set of 10, 3 sets)
25x20
55x20
85x15
90x12
95x10; 95x10; 80x7

Slight incline DB press
(Hard set of 8, add 5 partials on last set)
65x10
75x8
80x8+3 partials

Heavy DB partial Laterals
(3x20)
40x22
45x18
45x17

Dual handle push down
(4 sets of 12, 10 sec isohold last set)
135x10
165x12
165x12
165x12

Incline skull Crushers
(4x8, 6 partials on last set)
100x10
125x10
145x8
145x8+6 partials
 

Nasty-Bam

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1/20Leg day

Leg ext
(5x20)
110x20
120x20
130x20(2)
140x21

Farmers Carries
125x50yards(3)

BSS
(4x12)
35x12
45x12
50x10
50x9

RDL’s
(3x12)
135x15
155x12
185x12

Single Leg seated curl
(4x15)
65x17
70x15
75x15
80x13

Note:
Took it easier on this leg day, knees were feeling a little tight and dry. Any one else experience this on 600mg of DHB per week? Still crushed my quads wish my gym had a real hack squat though. Probably one of my absolute favorites.
 

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1/21 Arm/Shoulder Day

Bicep Cable Curls
(6x10)
20x10
30x10
40x10
50x10
60x10

Db single arm Preacher curls
(3x12)
25x15
30x12
30x11

Plate lateral Raises
(4x20)
10lbsx20
15lbsx20
20lbsx18
20lbsx15

Smith Machine Shoulder Press
(4x15)
135x16
135x15
155x15
175x12

Dead stop skull crushers
(3x15)
100x15
110x15
135x12

Rope Extension
(4x20)
75x20
85x20
90x20
100x18
 

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1/22 Rest Day

1/23 Rest Day

Had to take a few extra rest days. Sorry guys I’ve slacked on keeping up with my log. Will be updating it tonight and i promise I’ll be far better finishing up on this log. Been in the market for a house for about a month now so basically my weekends are full of racing from open house to open house. Probably looked at least 52 open houses.
 

Nasty-Bam

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1/24 Pull Day

Chest Supported DB Row
(5x10)
35x15
40x12
45x10(2)
50x9

Reverse grip pull down
(3x15)
85x20
95x15
105x15

Assisted Chin Ups
(3x failure)
16
10
8

Rack pulls
(2x8)
505x9
525x7

Reverse cable curls
(3x12)
35x12
40x13
45x10

Plate loaded Shrugs
(4x20; 2 sec pause at the top)
1ppsx20
1.25ppsx20
2ppsx20
3ppsx15

Low cable row
(5x10;1 sec pause on contraction;30 sec break)
105x10(2)
125x10(2)
135x8

Incline DB curls
(3x12)
25x12
30x11
30x8
 

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1/25 Push Day

DB side laterals
(5x20)
10x20
15x20
20x18
20x16
15x20

French Press
(3x15)
65x17
75x15
80x15

Decline Push-ups
(3x failure)
25
22
18

Decline Hammer Strength Press
(4x12)
1ppsx15
1.25ppsx12(2)
2ppsx11

Smith Machine Press
(4x15)
135x18
155x15
175x15
185x14

Incline DB press
(6x25)
55x25(2)
60x25(2)
65x23
65x21

Notes:
haven’t done decline press in a longgggg time. I forgot how good they feel though. I’m
Not a huge fan of the actual barbell decline probably because the one my gym has is complete garbage but after the push-ups my pecs pumped right up on the hammer strength. Then on the incline DB press the pump was incredibly painful, especially with those higher reps. I still miss moving heavy ass weights on chest day just glad that pressing is coming back slowly though.
 

Vision

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1/25 Push Day

DB side laterals
(5x20)
10x20
15x20
20x18
20x16
15x20

French Press
(3x15)
65x17
75x15
80x15

Decline Push-ups
(3x failure)
25
22
18

Decline Hammer Strength Press
(4x12)
1ppsx15
1.25ppsx12(2)
2ppsx11

Smith Machine Press
(4x15)
135x18
155x15
175x15
185x14

Incline DB press
(6x25)
55x25(2)
60x25(2)
65x23
65x21

Notes:
haven’t done decline press in a longgggg time. I forgot how good they feel though. I’m
Not a huge fan of the actual barbell decline probably because the one my gym has is complete garbage but after the push-ups my pecs pumped right up on the hammer strength. Then on the incline DB press the pump was incredibly painful, especially with those higher reps. I still miss moving heavy ass weights on chest day just glad that pressing is coming back slowly though.
Declines are nice to toss in now and then, static hold on top and squeeze, 2-3 sec negative and repeat. My Gym also sucks ass, its either DBs on decline of smith. Its a pain in the dick dragging the decline bench to the smith, people don't frick'n move. And its a hike.. wacky set-up.. I'll toss in these with incline hammer machine and do the same on shoulder days, light weight of 2 x 20 for a pump, love it..
 

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Declines are nice to toss in now and then, static hold on top and squeeze, 2-3 sec negative and repeat. My Gym also sucks ass, its either DBs on decline of smith. Its a pain in the dick dragging the decline bench to the smith, people don't frick'n move. And its a hike.. wacky set-up.. I'll toss in these with incline hammer machine and do the same on shoulder days, light weight of 2 x 20 for a pump, love it..

I’ve been a big fan of negatives and pause sets since I’ve been able to do chest again. Especially because i can’t push the weight that i used to. I hate having to move the bench’s too man. Everyone has their shit everywhere in the gym especially at the smith machines at my gym people love hanging their sweatshirts on them.
 

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1/27 Leg Day

Leg Extensions
(3x20)
115x20
135x20
145x20

Leg Press
(4x20)
9ppsx20
11ppsx20
13ppsx18

Leg Curl
(3x12; 3 sec negatives)
95x12
105x12
115x10

BSS
(2x20; use 2 DBs equalling half your BW)
70x20
70x18

Standing Calve raises
(3x15)
105x15
110x15
120x15

Notes:
I ALWAYS neglect calves i never feel like actually doing them at the end of my workouts haha. It’s like trying to add abs in at the end, 95% of the time i end up skipping it. My calves always get pumped up and painful super quick I’m assuming it’s from the amount of “painless pump” i used to pin in them. Luckily they’ve kept a decent size over the years.
 

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1/28 Pull Day

Wide Grip seated row
(3x15)
110x15
120x15
120x13
(May have been a bit too wide and tweaked my shoulder a little)

Hammer Strength Mid row
(3x12)
3.25ppsx14
4ppsx12
4.25ppsx12

Plate loaded shrugs
(4x20, 2 sec hold)
2ppsx20(2)
2.25ppsx20
3ppsx15

Mid grip lat pull down
(3x15)
105x15
115x15
135x15

DB curls
(3x12)
35x12
40x12
40x10

Banded Bb rows
(3x12; 1 sec squeeze at the top;20 pound band)
135x12
155x14
185x9

Smith machine Shrugs
(3x10)
2ppsx10
3ppsx10
4ppsx9

Notes: I’ve noticed my upper back seems to be lagging heavily especially my trap thickness. Definitely trying to incorporate more shrugs to grow some more thickness. Any one else have any tips? Not much of a deadlifting guy honestly I’ve done it a few time but i don’t think i set up for them correctly.
 

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I’ve been a big fan of negatives and pause sets since I’ve been able to do chest again. Especially because i can’t push the weight that i used to. I hate having to move the bench’s too man. Everyone has their shit everywhere in the gym especially at the smith machines at my gym people love hanging their sweatshirts on them.

What you just said above is 100% spot on with me as well, from pushing weight (my days are pushing weight are long gone, I'll make anything light feel heavy, I get a better pump, contraction and work out this way anyhow).. getting the opportunity to hit the Smith machine is far and few in between, on the days that I would like to, it's the first thing I look at when I walk in the door and if it's open I immediately set up shop and park my ass right in it. Thursday nights and Sunday nights are the only time it's literally wide open so I structure my routine around those days.. :/
We don't have much with people hanging their clothing around, but for a little while we had a young group of kids that would have a pile of "Crocs" and they were running around in their socks working out. That didn't last too long, and it's one of the few times I've ever complained and they were actually told, all of them, to show up at a different time. That's what we get when we have a gym down the road from a high school and that's what walks in the door when it's between the ending and the beginning of particular sports seasons.. SMH.. these kids are hanging all over the equipment like monkeys, large circle talks and squatting in stations.
 

Nasty-Bam

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What you just said above is 100% spot on with me as well, from pushing weight (my days are pushing weight are long gone, I'll make anything light feel heavy, I get a better pump, contraction and work out this way anyhow).. getting the opportunity to hit the Smith machine is far and few in between, on the days that I would like to, it's the first thing I look at when I walk in the door and if it's open I immediately set up shop and park my ass right in it. Thursday nights and Sunday nights are the only time it's literally wide open so I structure my routine around those days.. :/
We don't have much with people hanging their clothing around, but for a little while we had a young group of kids that would have a pile of "Crocs" and they were running around in their socks working out. That didn't last too long, and it's one of the few times I've ever complained and they were actually told, all of them, to show up at a different time. That's what we get when we have a gym down the road from a high school and that's what walks in the door when it's between the ending and the beginning of particular sports seasons.. SMH.. these kids are hanging all over the equipment like monkeys, large circle talks and squatting in stations.

I’m always looking for an opportunity to jump on the smith machine as well man. That’s the worst part hoping to structure your workouts around a certain piece of equipment just for some kids to hog it or someone to be on it doing some nonsense. Just yesterday I saw a group of girls doing some sort of glute kick backs on the smith, instead on actually using the kick back machines.
I used to go to a gym that was like yours where there was literally packs of high school kids curling in squat racks or 7-8 to a bench press. When i came to the gym I’m at now it was a ghost town but unfortunately word got out that they don’t care about masks and now kids are back in there shit even filming tik toks using tripods. Some days makes my blood boil especially if you ask how many sets are left and they continue to do something like 65 pound curls in the smith machine racks because there’s more Mirror space.
 

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1/29 Blizzard Gyms Closed

1/30 Rest Day & Shoveled my ass off
 

Nasty-Bam

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1/31 Pull Day

Meadows rows
75x15 (2)
95x12
(I always forget how great these feel)

Lat pull down
120x20
140x15(2)
150x12

Low cable rows
285x10
295x10
315x8

BB 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
 

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2/1 Push Day

Slight incline DB press
(3x12 not to full lockout)
80x14
80x12
85x12

Hex Press
(2 hard sets of 8, third set cluster)
45x8
55x8
55x8 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)
85x13
85x12 rest 65x10 rest 65x7

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

Notes: i watched a John Meadows video on warming up your pecs using some bands and i have to say..ABSOLUTELY a game changer. I didn’t need to do a ton of warm up sets as usual and has close to ZERO pain in either pec or shoulder. High recommend watching that clip I’ll try and find it again and post it up, but basically was just using a small red band and pumping the muscles up.

Side note: need some new workout music haha. I listen to the same 15-20 songs and i think I’m finally burnt out. Usually Bands like Chelsea Grin, King 810, and Slaughter to Prevail.

2/2 Rest Day(open houses….again)
 

StayFocused1313

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Hey man, great log your got here. You’re a absolute beast. Usually I’m a quiet observer but you mentioned slaughter to prevail. You like thy art is murder? I’m also a big diesel king fan.. grey man is my jam. I shift gears between metal and rap, lots of southern and some east coast..
 

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Hey man, great log your got here. You’re a absolute beast. Usually I’m a quiet observer but you mentioned slaughter to prevail. You like thy art is murder? I’m also a big diesel king fan.. grey man is my jam. I shift gears between metal and rap, lots of southern and some east coast..

Very much appreciated my man! I absolutely love Slaughter to Prevail. I do the same shifting between metal and rap(none of the new stuff though). I’ll
Have to check out those other ones tomorrow is my leg day definitely going to need something new to hype me up.
 

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2/3 Leg Day

Farmers Carry
(Hex bar, 50ydsx4)
225
275(2)
315

Seated leg curls
(3x15; last set pause set;10sec pause)
95x18
105x15
115x15
115x12 pause 115x8 pause 115x5

Leg press
(Add 2pps until tough set of 10; pause reps at bttm)
8ppsx15
10ppsx15
12ppsx11
14ppsx9(failed)

Squats
(20,15,12; one sec pause at bottom)
315x20
365x15
405x10

Leg Extensions
(3x20; last set fail pause fail)
105x20
130x20
155x20 pause 155x14 pause 155x10
 

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2/4 Pull Day

Low cable row
(4x12)
130x14
160x12
185x12
205x12

Straight arm lat pull down
(3x15)
60x15
75x15
80x14

Assisted pull ups
(3x failure)
12
12
10

Deadlifts
(3x8)
315x10
405x8
505x8

Hanging Leg lifts
(3x failure)
25
22
17

Rope curls
(3x12)
75x12
80x14
85x12

Reverse shrugs
(3x20; 2 sec iso-hold)
135x20
185x20
205x18

Hyperextensions
(2x20; holding kettlebell)
45lbsx20
65lbsx20

Notes:
I forgot how great those Hyperextensions feel especially at the end of a heavy pull day. Absolutely love them and threw some abs in there too felt great. Tried deadlifts for the first time in a while. Still not a huge fan of them i honestly think I’m butchering the form.
 

Nasty-Bam

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2/5 Rest Day

Woke up and my right shoulder and pec didn’t feel quite right. Almost like i pulled something so booked a massage and took it easy for the day not sure if the deadlifts stressed it out.

2/6 Rest Day/Cheat meal time
(One day I’ll actually pay attention and take pictures before stuffing my face)
 

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2/7 Pull day

Low cable rows
(5x15)
155x16
185x15(2)
215x10(felt something tweak in my lower back)
135x6
(Lower back is screaming, from my lower back to the top of my left glute)

Lat pull downs
(4x20)
120x20
130x20
135x20
150x19

Barbell rows
(3x12)
135x12
155x12(2)

Notes:
Unfortunately i had to stop this workout my lower back was so tight any sort of movement was excruciating and miserable even using lighter weight.
 

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2/8 Push Day

V bar push downs
(5x15)
45x20
50x15
55x15
60x15
70x15

Cable flys
(4x25)
22.5x25(2)
25x25
27.5x28

Lateral raises
(5x20)
15x20(2)
20x20(2)
25x20

Incline Skull Crushers
(4x12)
70x12
80x12(2)
100x14

Hammer Strength flat bench
(4x15)
35x20
45x15
50x15
60x14

Incline db press
(3x20)
50x20(2)
60x17

Rope ext supersets w/ push-ups(failure)
42.5x15(18)
45x15(12)
52.5(10)

Notes:rolled and stretched my lower back out for about an hour as well as coated it in icy hot. Feels pretty sore but tolerable for a decent push day.
 

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2/9 rest day

Normally this would be my leg day but don’t want to push it and hurt my back any further. Hopefully it’s better by Saturday in time for leg day again.
 

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2/10
Pull Day (attempt #2)

Hyperextensions
(2x20 using bodyweight)

Plate loaded Lat pull down
(3x15)
1ppsx15
1.25ppsx15
2ppsx15

Chest supported DB row
(5x12)
40x15
45x12
50x12
60x11

Face pulls
(3x25)
30x25
35x25(2)

High row
(4x12)
2ppsx12
3ppsx12(2)
3.25ppsx11

Seated db shrugs
(4x20)
75x20(2)
80x20(2)

Preacher curl
(3x15)
45x17
65x15
75x15

Db curl
(3x12)
40x12
45x9
45x10

Notes: back is still a little tight so definitely not pushing anything crazy this week. Still playing it safe for leg day on Saturday. Feels a hell of a lot better though until i go to bend over haha.
 

StayFocused1313

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Got another one man, shadow of intent. Has a stp feel, Alex terrible even has a track with them.
 

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2/11 Push Day

5 min of John Meadows Chest Stretching

Incline Push-ups
(5x failure)
30
27(2)
23
19

V-bar pushdowns
(3x15)
55x15
65x15
75x15

DB Skull Crushers
(4x12)
30x14
35x13
40x12
42.5x12

Db Hex Press
(3x20)
25x22
30x20
35x18

Lateral Raises
(5x20)
20x20(2)
25x20(2)
35x17

Shrugs
(4x20)
2ppsx20
2.25x20(2)
3ppsx20

Incline bench machine
(4x20)
55x20
65x20
75x20
80x20

Notes:
Shorter workout today still keeping it easier i can still feel that knot in my back pretty bad. I’ve tried massage guns, rolling it, stretching and even heating pads. On a good note though hit 275 today! Can really see a difference between my two pecs now
fb2af35eecdf91fdf7f031cc60dc5f6b.jpg
 
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