JJ’s FLASH LABS Road to 4% LOG

[johnjuanb1]

LEGS:
I actually reached my goal of 30 minutes non stop dumbbell squats/dead lifts/standing calf raises. I was drenched in sweat. This was done fasted. I haven’t had food in 18 hours.
CARDIO:
- 30 minutes on the bike fasted level 12.

My blood pressure right now is the best it’s ever been. I just ordered more telmisartan/HCTZ online.

 

[johnjuanb1]

CARDIO SESSION #2:
- 45 minutes on the bike

 

[JD70]

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.
View attachment 169307

Thanks man that's music to my ears! I feel like side flyes are the best for round shoulders and always start with rear delts (love reverse cable flyes and do face pulls a lot). That helps me mentally and faith since it worked for you. Thanks for answering bro, and I fall under the over 50 no overhead crowd at 52 but want to look good for a long time

 

[johnjuanb1]

BACK:
- 4 sets one arm neutral grip band rows
- 4 sets one arm reverse grip band rows
- 3 sets narrow grip band pulldowns
- 4 sets seated band rows
- 4 sets standing band rows
- 4 sets one arm barbell rows
- 4 sets bent reverse grip barbell rows

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

 

[johnjuanb1]

CARDIO ONLY DAY:
- 1 hour fasted on the bike.

 

[johnjuanb1]

 

[johnjuanb1]

Blood pressure has been perfect since adding 80mg telmisartan and 12.5mg HCTZ to my 5-10mg nebivolol, even after a cheat meal.
Today I fasted 20 hours and trained chest plus cardio fasted. The pump was amazing from preworkout dbol, Winstrol, Cialis, and HGH.

CHEST:
- 5 sets weighted push-ups with feet elevated and 25Lbs on my back
- 5 sets regular push-ups with 25Lbs on my back
- 5 sets more push-ups with wide grip and various other positions
- 4 sets flat dumbbell flies
- 4 sets band flies hands down low, up high, and mid pec

CARDIO:
- 1 hour of fasted cardio

 

[johnjuanb1]

Today, I stayed fasted for 19 hours and trained arms and did cardio fasted. Preworkout was 50mg dbol, 50mg winstrol, 20mg Cialis, 3ius HGH before and after arms, kratom before arms and before cardio, methyl blue, tianeptine, bromantane, test prop, NPP, and masteron prop.

BICEPS/TRICEPS:

GIANT SET #1:
(Non-stop set of the following exercises)
- alternating dumbbell curls
- alternating hammer curls
- one arm reverse grip pushdowns
- one arm overhand grip pushdowns
- one arm hammer grip pushdowns
- one arm rope pushdowns torquing the wrist outward at the bottom

GIANT SET #2:
- dumbbell swing curls across the body
- one arm lying tricep extensions
- one arm band hammer extensions/pushdowns

GIANT SET #3:
- dumbbell hammer curls
- reverse grip band curls
- dumbbell kick backs
- one arm band reverse grip extensions/pushdowns

GIANT SET #4:
- standing barbell curls
- reverse grip bald curls
- barbell skull crushers
- narrow grip barbell presses
- reverse grip barbell presses

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

 

[johnjuanb1]

Today, I stayed fasted for 18 hours and trained delts and traps fasted. Preworkout was HGH , 50mg dbol, 50mg winstrol, 20mg Cialis, kratom, methyl blue, tianeptine, and bromantane. I took some Sunifirim during the workout and more HGH immediately afterwards.
I feel great fasting! I’m happier and have more energy, just a much more positive outlook on life. Perhaps giving my internal organs a break from constant work is the reason why? My kidneys and liver can use the time without food to filter out the many drug toxins I bombard them with.
I’ve been perfect on diet for 3 days.
Tonight I’m cheating. This is what I did when I was 38 and I looked and felt great. I’d do 3 days very strict dieting low calories then have a cheat meal of whatever I wanted. I’d do an hour of cardio or more and an hour and a half of weights. I didn’t do intermittent fasting back then. I don’t think it was a thing in 2007? The past 3 days my total calories have been no higher than 2,000, 1,500 on the first day after the cheat meal, around 2,000 yesterday, and today I’m just having 3 protein shakes before I do my cheat dinner. Tomorrow I’m back at it. I have to admit I am absolutely loving the cheat meal every 3rd night. It tastes unbelievable after 3 days of low calories and the hour of cardio plus 90 minutes of weight lifting fasted. I give myself the treat of taking a legal research benzo before I start the cheat meal which makes me soooo happy, and the food tastes so much better. Why am I doing this? It’s winter and I don’t want to kill myself going 6 weeks without a cheat meal like I did in the summer. I want to enjoy myself. I’m still dropping body fat this way believe it or not. But in all honestly why kill myself to go from 5% to 4%. 4% looks disgusting to pretty much any female worth dating. That’s my way of justifying having my cheat meals, anyway. Haha

DELTS/TRAPS:

I did some crazy long giant sets today with as many as 15 exercises in each non stop set. I don’t mentally remember the order. I just winged it all and did around a hundred sets of delts. These are the exercises I did:
- lateral dumbbell raises
- front dumbbell raises hammer grip
- front dumbbell raises palms down
- in between front and side dumbbell raises palms down
- dumbbell upright rows
- bent dumbbell laterals
- up in the front then over to the side then down followed by up on the side and over to the front and down with dumbbells
- up in the front then over to the side then down followed by up on the side and over to the front and down with bands
- upright band rows
- rear band delts hammer grip
- rear band delts palms down
- band face pulls
- one arm barbell shrugs
- both arms barbell shrugs

 

[johnjuanb1]

CARDIO, cardio, CARDIO:
Today, I fasted for 22 hours then did 2 1/2 hours of fasted cardio on the bike. I feel like a million bucks. I’ll have 3 protein/oat shakes only; one at 4pm, 5:30pm, and 7pm, then call it a night. Tomorrow is fasted leg day.

Last night’s cheat meal gave me bad acid reflux ever since. No free rides in life. But I feel great!

 

[johnjuanb1]

Today, I woke up very full from the cheat meal. This was yesterday when I was very depleted.

 

[Ccook33]

Killing it JJ!!

 

[johnjuanb1]

Today, I stayed fasted for 18 hours and did legs and cardio.
LEGS:
I did dumbbell squats/dead lifts and calf raises for 27 minutes. I did rest some when needed but not long. I then was about to get on the bike but I thought, fugg it, I want to do some stiff legged dead lifts. So, I did 5 supersets of dumbbell stiff legged dead lifts and more dumbbell squats and calf raises.
CARDIO:
- 1 hour on the bike with 30 minutes level 13 for more leg workout, then 15 minutes level 12, then 15 minutes level 11. I was really hurting big time the last 5 minutes. I just had my first shake of the day and it was delicious!

 

[tweezor]

what a beautifull BP for someone that big and shredded, gj!!!

 

[johnjuanb1]

what a beautifull BP for someone that big and shredded, gj!!!

It sure relieves a lot of stress I was feeling.

 

[johnjuanb1]

I just took 50mg Anadrol, 50mg Turinabol, 50mg winstrol, and 10mg Cialis. I’m staying fasted. I’ll give it all a couple hours to kick in then train my back.
I’ve never done this before. Crazy!

 

[johnjuanb1]

I had to take care of family business today so I stayed fasted until 2pm and started my workout then. I had a protein shake right when I started training because I was way too depleted. Tomorrow I get a cheat meal and I can’t freaking wait. I had a real nice back/lat pump today and my veins were bulging but I would have much preferred training in the morning.
BACK:
- 4 sets one arm barbell rows
- 4 sets standing band rows
- 4 sets bent reverse grip barbell rows
- 4 sets seated band rows
- 5 sets one arm reverse grip band rows
- 5 sets one arm neutral grip band rows
- 3 sets narrow grip band pulldowns
- 2 sets standing band rows

 

[johnjuanb1]

Today is an off day 100%.
I fasted until noon.
I’ll have 3 protein/oat shakes then I’m having a cheat meal. I’m so excited!
This intermittent fasting with the lowering of calories by 1,200-1,800 calories daily is really getting me muscle in places I’ve never seen it. I’m very flat but it looks great like old school Frank Zane. And the best part is my blood pressure is in normal range every time since adding telmisartan/HCTZ to the nebivolol.

 

[johnjuanb1]

Today, I decided to train legs again even though I did them 3 days ago. I feel my chest needed another day of rest. I stayed fasted for 18 hours and trained legs and did cardio fasted.
LEGS:
- 10 sets of dumbbell squats
- 10 sets of standing dumbbell calf raises
CARDIO:
- 90 minutes on the bike
I may do more cardio later to clean out the toxins of the alcohol I had last night with my cheat meal.

 

[johnjuanb1]

CARDIO PART 2:
- 30 more minutes on the bike making it 2 hours of cardio today. I’m thinking about doing more. It’s more for my mental health today than other reasons.