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Nasty-Bam

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Get Shredded!
2/12 supposed to be leg day but taking a rest day to give my lower back a break especially because i had to “work” that night

2/13 rest day
 

Nasty-Bam

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I want to apologize for disappearing for a few days. Life got a bit crazy between the pulled back, work and trying to buy a house. IÂ’ll update everyone today for my previous workouts. Unfortunately the back injury had cut a few days out of the gym, along with closing on a house just to have the VA turn around and deny financing for some reason. I appreciate everyone for following along. Thank you
 

Nasty-Bam

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2/14 Pull day
(Keeping things mainly in my upper back, light high volume rows, and trying to not strain my lower back)

Lat pull down
(3x15)
135x17
145x15
155x15

Chest Supported DB Row
(4x20)
35x20
40x20
45x20
55x18

Smith Machine Reverse Shrugs
(3x20)
135x20
155x20
185x17

One arm cable rows
(5x15)
45x15(2)
55x15 (2)
65x12 (stopped at 12 felt it starting to pull on my lower back)

Drag Curls
(3x12)
35x12
40x12
40x10

Plate loaded shrugs
(2x20)
1ppsx20
1.25ppsx20

Incline curls
(4x12)
25x12
30x12
35x10
35x8
 

Nasty-Bam

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2/15 rest day

2/16 Push Day

Rope Extensions
(4x20)
85x20
105x20
115x20
120x17

Seated Lateral Raises
(5x20)
15x20
20x20
25x20
30x20
30x18

Smith machine Shoulder Press
(3x12)
135x15
155x14
185x12

Cable Flys
(3x20; 1 sec pause)
17.5x22
20x20
22.5x20

Hammer strength incline press
(4x15)
1.25ppsx20
2ppsx18
2.25ppsx15
2.25ppsx14
 

Nasty-Bam

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2/17 “leg” day
Reason why i said “leg” is because it wasn’t much of a leg day it was more of working around my lower back figuring out what hurt and what didn’t.

Seated Leg curl
(5x25)
65x25
75x25
80x25(2)
105x18

Glute kick back machine
(3x15)
45x15
50x15
55x14

Leg Extension
(5x15; 1sec squeeze at the top)
105x15(2)
115x15
120x15
120x13

Belt Squat
(Felt great as long as i cut my squats at 90 and didnÂ’t go too heavy or the belt felt like it was pulling)
1.25ppsx20
2ppsx20
2.25ppsx20
3ppsx20
3.25ppsx12

Notes:
3.25pps on the belt squats was a bit too much along with the volume. I had a decent pump and joints felt good but when my lower back takes any weight almost feels like i got hit in the kidneys

2/18 rest day

2/19 rest day
 

Nasty-Bam

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2/20 Active Rest Day

Usually Sundays as anyone who follows along knows are my cheat meal days. DidnÂ’t really push in the gym this week therefore keeping it clean and tried to stay moving a bit rode a bike on the trainer and attempted some foam rolling and using my massage gun.
 

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2/21 Pull Day
(Hopefully a bit em heavier this week)

Single arm cable row
(5x12)
45x15
50x12
65x12
85x12
105x11

Hyperextensions
(3x20;bodyweight)

Close grip lat pull downs
(4x15)
125x15
145x15
165x16
175x14

Rope Curls
(3x15)
40x15
45x15
50x15

Db shrugs
(4x20;2sec hold)
60x20
65x20
75x20(2)

Plate loaded mid-row
4ppsx12
4.25ppsx12
5ppsx10
5ppsx10 drop 3ppsx12

Rope Crunches
(3x20)
50x20
60x20
80x18

Single arm DB Preacher Curl
25x15
30x12
35x12

Notes: lower back felt pretty pain free today not pushing too hard on the rows quiet yet. Not trying to re-aggravate anything. Still got a solid back pump going lighter than usual.
 

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2/23 Push Day

Tricep Push down
(5x20)
40x20
45x20
55x20
65x20
75x20

Lateral raises
(3x15)
15x15
25x15
30x15

Heavy Partial Laterals
(3x10)
45x10
50x10
55x8

Plate loaded flat bench
(3x25)
1.25ppsx25
2ppsx25
2.25ppsx20

Pushups
(4xAMRAP)
27
20
20
18

Skull Crushers
(3x12; pause rep at the bottom)
105x12
135x12
135x8

DB fly
(4x20)
20x22
25x20
30x18
30x17

Hex Press
(3x15)
30x15
35x15(2)

Notes: push-ups are definitely getting easier even with the weight gain. IÂ’m sitting around 276-278 depending on my water and if IÂ’m getting a few extra snacks in at night. Past few weeks IÂ’ve been waking up at 1-2 am absolutely STARVING, like IÂ’m talking havenÂ’t eaten all day starving.
 

Nasty-Bam

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2/23 Leg Day

Seated leg curls supersetted w/bodyweight lunges(25yards)
(5x15)
105x15
115x15
120x15
125x15
130x12

Glute Kickbacks
(4x12)
55x12
65x12
75x12
80x10

Close stance leg press
(5x20)
8ppsx20
10ppsx20(2)
12ppsx20
14ppsx15

Leg Extension
(3x15)
135x15
145x15
165x15

Bulgarian Split Squats
(4x12; John Meadows style with a 5sec pause on rep 8)
35x12
40x12
45x12
50x9

Notes:
Lower back felt solid stayed away from Barbell squats this time wanted to give it a little more time. Lower back injuries suck especially working all day bending over and picking shit up before you even get to go to the gym.
 

Nasty-Bam

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2/24 Rest Day

2/25 Rest Day
(Usually never take Fridays off but got booked for a gig and unfortunately with stripping you never know what kind of party you are going to or how big some
Of the ladies might be that want to be picked up haha. )
 

Nasty-Bam

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2/26 “Accessory day” w/some legs

(Woke up had no motivation today after a long night and a shitty although tasty WendyÂ’s Dinner .)

Cable 21 curls
(3x21)
35x21
40x21
45x21

Lateral Raises
(4x25)
15x25
20x25
25x25(2)

6 ways
(John Meadows movement for shoulders, super light weight absolutely blows out my shoulders though.
4x12)

10x12(2)
12.5x12(2)

Reverse shrugs
(4x20;2 sec contraction)
135x20
185x20
225x20
225x17

Farmers walks
(25yds,3 sets,using hex bar)
225
315
365

Barbell squats
(3x15, 1sec pause at the bottom)
185x15
225x15
245x15

Notes: Definitely felt good to just do some random work on some parts i felt are really lagging (besides my chest). I forgot how great pause squats really felt as well definitely got a great burn and no pain in my lower back
 

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2/28 Push Day

Meadows Rows
(4x15)
75x15
85x15
95x15
115x12

Close Grip Pull down
(3x20)
135x20
145x20
165x18

Hyperextensions
(3x15,holding 45lb kettlebell)

Incline Curl
(3x15)
25x15
30x15
30x14

Smith Machine Row
(4x10)
185x12
225x10
275x10
295x10
(I forgot how amazing these actually felt! I generally stay clear of the smith machine especially the last couple months i tend to get irritated by the amount of dumb shit i see people doing in them ie: seated calf raises or drag curls. But they were completely empty so i took advantage of it.)

Db Pullover
(3x20)
65x20
70x20
80x20
(I kept these light as i haven’t done these in a long time and i wasn’t sure how my shoulders and pec were going to like that stretch but felt amazing and got a great stretch in my lats.)

Assisted Pull ups
(3x failure; 110pound assist)
17
15
10

Plate loaded preacher curl
(3x15)
45x15
55x15
70x15 drop 45x12

Notes: I’m not going to lie I’m upset this is my last week on the DHB and Anadrol. I’ve really loved how strong i feel and how I’m looking. However I’m also NON-STOP hungry as hell
 

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3/1 Rest day
Another day spent looking at open houses

3/2 Push Day

Lateral Raises
(4x25)
15x25
20x25
25x22
25x20

Tricep Pushdowns
(4x15)
85x15
95x15
115x15
125x15

John Meadows “6-ways”
(3x12)
10x12
12.5x12
15x10

Pushups
(As many as possible for 1 minute)
38

Cable Flys
(3x20)
20x20
25x20
27.5x20

Skull crushers
(3x10; come to a dead stop)
90x10
135x10
155x10

Incline DB press
(5x25)
45x25
55x25
60x25
65x25
70x26

Notes:
I actually had a great chest workout which are very few and far between since my chest injuries have occurred. I was hoping to get under a barbell today but after the push ups 5x25 on dumbells my chest was dead. I think every couple weeks I’m going to add more time to my push-ups though.
 

Vision

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Nasty-Bam;1974954 said:
3/1 Rest day
Another day spent looking at open houses

3/2 Push Day

Lateral Raises
(4x25)
15x25
20x25
25x22
25x20

Tricep Pushdowns
(4x15)
85x15
95x15
115x15
125x15

John Meadows “6-ways”
(3x12)
10x12
12.5x12
15x10

Pushups
(As many as possible for 1 minute)
38

Cable Flys
(3x20)
20x20
25x20
27.5x20

Skull crushers
(3x10; come to a dead stop)
90x10
135x10
155x10

Incline DB press
(5x25)
45x25
55x25
60x25
65x25
70x26

Notes:
I actually had a great chest workout which are very few and far between since my chest injuries have occurred. I was hoping to get under a barbell today but after the push ups 5x25 on dumbbells' my chest was dead. I think every couple weeks I’m going to add more time to my push-ups though.
these are true body building movements and reps. basic as they come, sprinkled with grinding it out, and peppered with pushing through with some delightful welcomed pain.
My tri days are kinda the same, I use both of those movements same rep range.

Questions:
1) For skull crushers are you doing floor DB's or slight bench incline DB's, EZ bar, or bent over upper cable modified skull crushers - these are my favorite, with full lockouts and squeeze there are truly merits when locking out and not locking out, the cable crushers feel best when I lock out 4 x 20.
2) for incline DBs, hows tempo, do you do 3 sec negatives and squeeze on top, or just a constant tempo rep?
 

Nasty-Bam

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Vision;1974964 said:
these are true body building movements and reps. basic as they come, sprinkled with grinding it out, and peppered with pushing through with some delightful welcomed pain.
My tri days are kinda the same, I use both of those movements same rep range.

Questions:
1) For skull crushers are you doing floor DB's or slight bench incline DB's, EZ bar, or bent over upper cable modified skull crushers - these are my favorite, with full lockouts and squeeze there are truly merits when locking out and not locking out, the cable crushers feel best when I lock out 4 x 20.
2) for incline DBs, hows tempo, do you do 3 sec negatives and squeeze on top, or just a constant tempo rep?

Thank you for the questions brotha! So I’ve honestly never thought about doing skull crushers on the floor before. I think i saw a video of Dusty Hanshaw doing them like that once. Generally i use a bench with a slight incline with the ez curl bars if the gym is empty though i get an amazing pump with the dumbells and zero elbow pain from them. I’m definitely going to try out the cable modified ones well, they sound glorious haha. I love how my arms look when i get a nasty tricep pump.
For my incline DB’s i generally keep it simple with a constant tempo. I honestly get super nervous when i workout my chest, even push-ups honestly scare me still haha. However i did see a clip of Fouad Abiad using bands and DB pressing to keep constant tension and it looks like a good time.
 

Nasty-Bam

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3/3 Leg day

Banded Monster walks
(25ydsx3)
I’ve been noticing since my lower back injury my left glute seems to be a bit weaker so starting with these this week.

Seated Hamstring Curls
(5x15; 1sec squeeze)
85x20
90x15
105x15
115x15
130x15

Belt Squat
(4x12; trying these with a 1.5 rep style so one full rep and then a half rep equals one actual rep)
2ppsx12
2.25x12
3ppsx12
4ppsx8

Lunges
(70poundsx30yardsx3)

Plate loaded Hip Thrusts
(5x10)
3ppsx10
4ppsx10
5ppsx10
6ppsx10
6ppsx8 drop 4ppsx12

Leg Extension
(5x15)
105x20
115x15
130x15
145x15
160x15

Notes: the few weeks off from heavy squats definitely make my joints feel better however leg day just doesn’t feel as torturous without them. Something about that heavy ass weight on your shoulders and wanting to vomit haha. Makes leg day so much better.
 

Nasty-Bam

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3/4 Rest Day

3/5 Accessory day

Notes:
Usually i do these Notes at the end but today was weird. Woke up and wasn’t sure what i really wanted to do at the gym which happened to be unusually packed at 8:15 am so i went in and basically hit some of my favorite exercises and worked on a few weak points.

Cable bicep Curls
(5x20; 1 sec squeeze)
35x20
40x20
45x20
50x20
55x20

Plate loaded Shrugs
(3x20; 2 second squeeze)
2ppsx20
2.25ppsx20
2.25ppsx20

Barbell Row
(3x8)
225x8
275x8
315x8

Db Row
(3x12)
110x12
120x12
130x12

Heavy Partial Lateral Raises
(3x15)
45x15
45x15
50x13

Barbell Squats
(5x6)
405x6
455x6
475x6
500x6
525x6
 
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