JJ’s FLASH LABS Road to 4% LOG

[johnjuanb1]

I try to out do each leg workout as part of my O.C.D. guilt issues.
LEGS:
- I did one very long non stop set of dumbbell squats below parallel, dead lifting it up after touching the ground with each rep with 30Lbs dumbbells for 125 reps with around 300 reps of calves holding dumbbells, on one foot with no weight, and both feet no weight. I then did more sets to get 150 total reps of deadlift squats and a bunch more calf raises.

 

[johnjuanb1]

AFTERNOON CARDIO:
- 30 minutes on the bike at level 11.

 

[johnjuanb1]

BACK:
- 4 sets one arm barbell rows
- 4 sets one arm band rows
- 4 sets standing band rows
- 4 sets seated band rows supersetted with 4 more sets standing band rows
- 4 sets seated narrow grip pulldowns supersetted with 4 sets standing reverse grip band rows.

 

[johnjuanb1]

CHEST:
- 4 sets dumbbell flies
- 4 sets feet elevated push-ups
- 3 sets wide grip push-ups
- 3 sets semi-narrow grip push-ups
- 4 sets barbell pullovers superset with 4 sets barbell chest press
- 4 sets cable flies hands low, mid chest, and up high.

 

[johnjuanb1]

I dropped the tren and orals. My current stack is what I consider to be the safest year round stack for my body. I felt at lot better today, less toxic, and actually happy while training, which I haven’t felt in awhile. I dropped kratom. Too addictive! I cut Cialis back from 20mg to 10mg days ago and I still get a massive erection all night while sleeping. The pump today was great so 10mg is the right dose.

BICEPS/TRICEPS:
SUPERSET #1:
- 3 sets alternating dumbbell hammer curls supersetted with 3 sets one arm dumbbell kick backs.
GIANT SETS #2:
- 3 sets alternating dumbbell curls supersetted with 3 sets one arm reverse grip band pushdowns supersetted with 3 sets one arm overhand grip pushdowns supersetted with 3 sets one arm hammer grip band pushdowns supersetted with 3 sets one arm rope pushdowns torquing outward at the bottom supersetted with more reverse grip pushdowns and more overhand pushdowns.
SUPERSET #3:
- 3 sets dumbbell curls across the body and torquing the wrists outward at the top of the movement supersetted with 3 sets lying one arm dumbbell curls.
GIANT SET #4:
- 3 sets barbell drag curls supersetted with 3 sets skull crushers supersetted with 3 sets narrow grip barbell press supersetted with 3 sets reverse grip barbell press.
GIANT SET #5:
- 3 sets band curls performed like 21’s doing full range of motion, upper range of motion, and lower range of motion followed by single arm band curls followed by reverse grip band curls supersetted with 3 sets seated one arm dumbbell extensions.

AAS/HGH PROTOCOL:
- 60mg test prop daily
- 30mg NPP daily
- 20mg masteron prop daily
- 3-4ius HGH twice a day
- 10mg Cialis daily

 

[johnjuanb1]

DELTS/TRAPS:

GIANT SETS #1:
(Non-stop sets of the following)
4 sets bent rear dumbbell raises
4 sets rear delts with band, hammer grip
4 sets rear delts with band, palms down
4 sets band face pulls
4 sets dumbbell shrugs straight up and down
4 sets dumbbell shrugs rotating backwards
4 sets dumbbell shrugs rotating forwards
SUPERSET #2:
4 sets upright barbell rows supersetted with 4 sets upright band raises.
GIANT SET #3:
(Non-stop sets of the following)
4 sets side lateral dumbbell raises
4 sets front dumbbell raises palms down
4 sets dumbbell raises in between front and side
4 sets front dumbbell raises hammer grip
GIANT SET #4:

- 4 sets of one fluid motion with bands doing side lateral raises up to parallel, then while at parallel to the ground bring bands around to front position and then lower the band down. Next bring the band up in the front position and while at parallel to the ground bring it around to the side position and bring the band down. Repeat until it’s no longer possible.

 

[johnjuanb1]

Whoo hoo!!! I went all out and out did my previous leg workout! Trained fasted on a 19 hour fast. I only do this the day after a cheat meal.

LEGS:
- I did one very long non stop set of dumbbell squats below parallel, dead lifting it up after touching the ground with each rep with 30Lbs dumbbells for 200 reps, plus around 500 reps of calves holding dumbbells, on one foot with no weight, and both feet no weight.

CARDIO:
- 30 minutes on the bike on level 11.

 

[johnjuanb1]

I did some brutal giant sets today for back.
BACK:

GIANT SET #1:
(Non-stop sets of the following)
- 4 sets one arm barbell rows
- 4 sets standing one arm reverse grip band rows
- 4 sets bent reverse grip barbell rows
- 4 sets standing one arm hammer grip band rows

GIANT SET #2:
(Non-stop sets of the following)
- 4 sets seated band rows
- 4 sets standing band rows
- 4 sets bent barbell rows overhand grip
- 4 sets one arm arm barbell rows

GIANT SET #3:
(Non-stop sets of the following)
- 4 sets narrow grip seated band pulldowns
- 4 sets reverse grip standing band rows
- a few bent barbell rows
- a few one arm barbell rows

CARDIO:
- 30 minutes on the bike at level 11.

 

[johnjuanb1]

CHEST:
- 4 sets upper chest push-ups with feet elevated
- 4 sets wide grip push-ups
- 4 sets semi-narrow grip push-ups
- 4 sets band flies up high, down low, and mid-chest.

 

[johnjuanb1]

BICEPS/TRICEPS:
SUPERSET #1:
- 3 sets alternating dumbbell curls supersetted with 3 sets one arm lying triceps extensions
SUPERSET #2:
- 3 sets dumbbell hammer curls supersetted with 3 sets one arm dumbbell kickbacks
GIANT SET #3:
- 3 sets barbell 21’s with full reps, upper half reps, and lower half reps supersetted with 3 sets skull crushers at 45 degree angle, 3 sets skull crushers straight up, 3 sets narrow grip barbell press, and 3 sets reverse grip barbell press.
GIANT SET #4:
- 3 sets dumbbell curls across the body and torquing the wrists outward at the top of the movement supersetted with 3 sets one arm reverse grip band pushdowns supersetted with 3 sets one arm overhand grip pushdowns supersetted with 3 sets one arm hammer grip band pushdowns supersetted with 3 sets one arm rope pushdowns torquing outward at the bottom supersetted with more reverse grip pushdowns and more overhand pushdowns.
SUPERSET #5:
- 3 sets band curls supersetted with 3 sets reverse grip band curls supersetted with 3 sets one arm band kick backs using reverse grip, overhand grip, and hammer grip

CARDIO:
- 40 minutes on the bike at level 11.

 

[johnjuanb1]

I cut my meals and shakes back to 5 day instead of 6-7. I notice less bloat which is better for my blood pressure.

DELTS/TRAPS:
- 4 sets barbell upright rows

SUPERSET:
- 4 sets bent lateral dumbbell raises supersetted with 4 sets dumbbell shrugs

GIANT SET:
- 4 sets lateral dumbbell raises
- 4 sets dumbbell raises in between front and side position
- 4 sets front dumbbell raises palms down
- 4 more sets lateral dumbbell raises
- 4 sets front dumbbell raises hammer grip

GIANT SET:
- 4 sets band raises up on the side and over to front while still holding parallel to the ground then down front position. Up front position and over to side while parallel to the ground then down side position. That’s one rep. Do as many reps as possible.
- 4 sets rear delt band raises, hammer grip
- 4 sets rear delt band raises, palms down
- 4 sets band face pulls
- 4 more sets rear delt band raises, palms down

 

[johnjuanb1]

I stayed fasted for 20 hours and did all of my training fasted since I had a cheat meal yesterday.

LEGS:
- I did one long set of non stop dumbbell squats/dead lifts/standing calf raises for 20 minutes. I was hurting after 9 minutes but kept going for 20 minutes. I’ll try to get up to a half hour next time but today there was no way unless some hot sexy girl was on my bed with a Christmas bow around her ass as my prize to do it.

CARDIO:
- 1 hour and 15 minutes on the bike on level 12 and level 11, fasted.

FOOD:
I made a big pot of bodybuilder soup:
(This will last me a good 7 or so meals.)
2 pounds chicken breast
5 cups basmati rice(cooked)
1 big can pinto beans
1 big can whole pealed tomatoes
2 small cans diced tomatoes
Cauliflower, broccoli, carrots, peas
Onion powder
Garlic powder
3 chicken bouillon cubes
1 beef bouillon cube

 

[johnjuanb1]

MERRY CHRISTMAS!!!

BACK:

SUPERSET #1:
- 4 sets one arm barbell rows supersetted with 4 sets one arm reverse grip band rows
- 4 sets narrow grip band pulldowns supersetted with 4 sets bent reverse grip barbell rows
- 4 sets standing band rows supersetted with 4 sets seated band rows
- 4 sets standing reverse grip band rows supersetted with 4 sets seated reverse grip pulldowns

CARDIO:
- 30 minutes on the bike

 

[johnjuanb1]

CHRISTMAS CARDIO PART 2:
- 30 more minutes on the bike.

 

[johnjuanb1]

CHEST:
- 4 sets weighted (20Lbs added on my back) upper chest push-ups with feet elevated
- 5 sets weighted (20Lbs added on my back) push-ups various hand positions
- 1 set super high feet elevated push-ups
- 4 sets barbell pullovers bringing the bar way behind my head with arms almost straight, then over head to my belly and pressing the bar with an arc’d angle forward and up for maximum pec tension
- 5 sets band files up high, down low, and mid pec

CARDIO:
- 30 minutes on the bike at level 11

 

[johnjuanb1]

Today, I’ve been fasted for the last 22 hours. I’ll have my first meal in a half hour or so which will be my bodybuilder soup consisting of chicken breast, peas, pinto beans, basmati rice, broccoli, carrots, cauliflower, and seasoning. I cheated last night so this is how I benefit from it. I loaded up on super-supplements before working out. I took 8ius split in two shots, 50mg winstrol, 50mg dbol, 20mg Cialis, Taurine and magnesium to prevent cramping, and my usual daily shot of 60mg test prop, 30mg NPP, and 20mg masteron prop. I loaded up on 2 methyl blue capsules and 5 grams of white meang da kratom before weight lifting, plus 2 grams green meang da kratom before cardio. I also took tianeptine sodium before weights and again before cardio, and bromantane earlier this morning. CRAZY, CRAZY, RIDICULOUS ARM PUMP!!!

BICEPS/TRICEPS:

SUPERSET #1:
- 3 sets alternating dumbbell hammer curls supersetted with 3 sets one arm dumbbell kick backs.

GIANT SETS #2:
- 3 sets alternating dumbbell curls supersetted with 3 sets one arm reverse grip band pushdowns supersetted with 3 sets one arm overhand grip pushdowns supersetted with 3 sets one arm hammer grip band pushdowns supersetted with 3 sets one arm rope pushdowns torquing outward at the bottom supersetted with more reverse grip pushdowns and more overhand pushdowns dropping the tension.

SUPERSET #3:
- 3 sets dumbbell curls across the body and torquing the wrists outward at the top of the movement supersetted with 3 sets lying one arm dumbbell extensions.

GIANT SET #4:
- 3 sets barbell curls, (15’s), doing 5 reps bottom half of the movement, 5 reps the upper part of the movement, then 5 reps full range of motion, supersetted with reverse grip one arm band curls, supersetted with 3 sets skull crushers out at a 45 degree angle then straight up and down supersetted with 3 sets narrow grip barbell press supersetted with 3 sets reverse grip barbell press.

CARDIO:
- 1 full hour on the bike on level 11.

My treadmill should be operational next week. I plan to do both the bike and treadmill walking at an incline. I’ll do 1 hour or more post workout.

I put a 58” TV in my home gym. I’ve got 2 TV’s now so I can watch multiple sporting events like they do in Vegas.

 

[johnjuanb1]

This morning I did an hour of fasted cardio. Last night I did 40 minutes of cardio before bed. I had a crazy high volume shoulder workout yesterday. I did giant sets for over an hour of at least 80 sets. I did the following exercises bouncing around from one to another with as many as 10 sets on some movements. I just kept going for maximum pump. I also took 6ius HGH, 50mg dbol, 50mg winstrol, and 20mg Cialis as a preworkout, plus nootropics and stimulants.
DELTS/TRAPS:
(All of the following exercises in random order with little rest, some exercises for as many as 10 sets.)
- lateral dumbbell raises
- front dumbbell raises hammer grip
- front dumbbell raises palms down
- dumbbell raises in between front and side
- bent lateral dumbbell raises
- band raises front various grips
- band raises middle various grips
- band raises up in the front then over to the side then down then up at the side and over to the front then down
- rear band laterals hammer grip
- rear band laterals palms down
- band face pulls
- dumbbell shrugs straight up, rotated backwards, and rotated forward
- dumbbell upright rows

I’ve been having two cheats meals per week then cut calories way down for 3 days and do a lot of cardio. The morning after the cheat meal my blood pressure is 160/110. After 3 days of reduced caloric intake and tons of cardio my blood pressure is normal. It’s winter, my mental state is off, and I just want the pleasure of getting high before a cheat meal and gorging like a happy little pig.
In a few months I’ll probably drop a cheat meal. Lately, I just want to feel a bit of happiness. I’m still dropping body fat slowly. Honestly, there’s no real point to dropping it further other than the personal mental challenge of doing it.
CURRENT BLOOD PRESSURE AFFER 3 DAYS OF TORTURE.
(It’ll be 30 points higher tomorrow after tonight’s benzo and pizza plus other crap.)

 

[JD70]

This morning I did an hour of fasted cardio. Last night I did 40 minutes of cardio before bed. I had a crazy high volume shoulder workout yesterday. I did giant sets for over an hour of at least 80 sets. I did the following exercises bouncing around from one to another with as many as 10 sets on some movements. I just kept going for maximum pump. I also took 6ius HGH, 50mg dbol, 50mg winstrol, and 20mg Cialis as a preworkout, plus nootropics and stimulants.
DELTS/TRAPS:
(All of the following exercises in random order with little rest, some exercises for as many as 10 sets.)
- lateral dumbbell raises
- front dumbbell raises hammer grip
- front dumbbell raises palms down
- dumbbell raises in between front and side
- bent lateral dumbbell raises
- band raises front various grips
- band raises middle various grips
- band raises up in the front then over to the side then down then up at the side and over to the front then down
- rear band laterals hammer grip
- rear band laterals palms down
- band face pulls
- dumbbell shrugs straight up, rotated backwards, and rotated forward
- dumbbell upright rows

I’ve been having two cheats meals per week then cut calories way down for 3 days and do a lot of cardio. The morning after the cheat meal my blood pressure is 160/110. After 3 days of reduced caloric intake and tons of cardio my blood pressure is normal. It’s winter, my mental state is off, and I just want the pleasure of getting high before a cheat meal and gorging like a happy little pig.
In a few months I’ll probably drop a cheat meal. Lately, I just want to feel a bit of happiness. I’m still dropping body fat slowly. Honestly, there’s no real point to dropping it further other than the personal mental challenge of doing it.
CURRENT BLOOD PRESSURE AFFER 3 DAYS OF TORTURE.
(It’ll be 30 points higher tomorrow after tonight’s benzo and pizza plus other crap.)
View attachment 169296

I noticed you didn't list overhead presses- do you do them? I have a bad left shoulder and they hurt and "creak" it pretty bad. I found I can do them at a slight incline but prefer not. Can you grow them good without overheads? I do all the flyes and upright rows like you listed and it seems good enough. Great job and log

 

[johnjuanb1]

I noticed you didn't list overhead presses- do you do them? I have a bad left shoulder and they hurt and "creak" it pretty bad. I found I can do them at a slight incline but prefer not. Can you grow them good without overheads? I do all the flyes and upright rows like you listed and it seems good enough. Great job and log

I tore my left lat insert badly doing military press years ago. It was my favorite exercise. I tore my rotator cuff and labrum from the hammer strength high inclined chest press machine 3 times. I’ve heard through multiple friends from their orthopedic surgeons that nobody over 50 should press anything over their head.
My delts are my best upperbody muscle group without shoulder presses. On front delt, which shoulder presses hit, most guys are way over developed in comparison to their rear delts anyways. Chest work hits a lot of front delts. Recently I switched to much lighter dumbbells on delts and I upped the volume a lot due to my left labrum feeling very sketchy at heavy weights on lateral dumbbell raises. I get a massive pump from high volume, very little rest giant sets.
Your delts will grow without presses if you train hard. My delts improved a lot this year from upping the volume and lowering the rest time in between sets. I deleted my pics from last year because they embarrassed me. My delts were nothing. Now they look great.

 

[johnjuanb1]

Wow! I’m impressed! After the insane amount of food I ate last night I should have 160/110 blood pressure. I started a new bp med combo last night of 40mg telmisartan with 12.5mg HCTZ, along with my nebivolol(I took 10mg instead of 5mg last night because of the cheat meal). My blood pressure right now is 125/88. I notice I look shredded so the HCTZ took water out which I imagine is why my bp is good. Telmisartan didn’t work on me in the past. Plus, it gradually takes bp down over several months. I’d like to use diazide over HCTZ because it has a potassium sparing drug added to the HCTZ. I’m not going to complain though if my bp stays in normal range.
Now for the scary part. I deeply fear an injury while using a non potassium sparing diuretic like HCTZ. It is a low dose so I’ll pray this leg workout goes well.