JJ’s FLASH LABS Road to 4% LOG

[johnjuanb1]

BICEPS/TRICEPS:

SUPERSET:
(3 sets each)
- dumbbell hammer curls
- dumbbell kickbacks

SUPERSET:
(3 sets each)
- alternating dumbbell curls
- one arm lying dumbbell extensions

GIANT SET:
(3 sets each)
- barbell curls
- barbell skull crushers
- narrow grip barbell presses

GIANT SET:
(3 sets each)
- dumbbell curls both arms together
- dumbbell swing curls across the body
- bent band kickbacks

GIANT SET:
(2 sets each)
- band curls
- reverse grip band curls
- reverse grip band tricep extensions
- overhand grip band tricep extensions
- hammer grip band triceps extensions

CARDIO:
- 35 minutes on the treadmill, speed 3.2, elevation 8%.

 

[JD70]

That's interesting about gw doing that to you, I don't know enough about it but thought it actually gave more energy or endurance, but as you said it might be due to your lack of fat it hurt you. I love that mix of drugs you just can't beat test, nandrolone, mast, I think it is my favorite overall for results and feeling good.

 

[johnjuanb1]

That's interesting about gw doing that to you, I don't know enough about it but thought it actually gave more energy or endurance, but as you said it might be due to your lack of fat it hurt you. I love that mix of drugs you just can't beat test, nandrolone, mast, I think it is my favorite overall for results and feeling good.

I feeling better without the GW. Still don’t have a ton of energy but better. Someone on another forum said they feel like hell on GW too.

 

[johnjuanb1]

DELTS/TRAPS:

- 6 sets lateral dumbbell raises

SUPERSET:
(3 sets each)
- front dumbbell raises
- dumbbell raises in between front and side position

SUPERSET:
(4 sets each)
- bent dumbbell lateral raises
- dumbbell shrugs

SUPERSET:
(4 sets each)
- kettlebell upright rows
- one arm kettlebell shrugs

CARDIO:
- 35 minutes on the treadmill at speed 3.2, elevation 8%

 

[johnjuanb1]

CHEST:
- 5 sets feet elevated push-ups for upper chest
- 4 sets push-ups with hands on sliders sliding hands inward while pressing upwards to the top
- 4 sets dumbbell flies followed by dumbbell presses
- 4 sets band flies up high, down low, and mid range.

 

[K1]

LUNCH:
4 egg whites, 1 small chicken breast, 2 cups basmati rice, hot sauce.

That looks good man

 

[johnjuanb1]

BACK:
I didn’t count sets because I had to stop half way through my workout and handle a family issue before finishing the last half of the workout.
(3-6 sets each, some with supersets)
- standing band rows
- seated band rows
- seated band narrow grip pulldowns
- standing reverse grip rows
- one arm barbell rows
- bent reverse grip barbell rows

 

[johnjuanb1]

That looks good man

Thank you!

 

[johnjuanb1]

CARDIO DAY:
- 1 hour on the treadmill speed 3.2, elevation 8-12%.

FOOD:
1/2Lb 99/1 extra lean ground turkey breast and 2 slices toast.

 

[johnjuanb1]

LEG DAY:
GIANT SET:
(5 sets with kettlebells)
- sumo squats
- regular squats
- deadlifts
- stiff legged deadlifts
- calf raises
GIANT SET:
(3 sets with dumbbells)
- squats
- deadlifts
- stiff legged deadlifts
- calf raises
GIANT SET:
(4 sets with monkey feet and dumbbells)
- leg extensions
- lying leg curls
- standing single legged leg curls
CARDIO:
- 20 minutes on the bike at level 14.

 

[johnjuanb1]

CARDIO PART 2:
- 1 hour on the treadmill, speed 3.2, elevation 5%.

 

[johnjuanb1]

I took 50mg Anadrol, 50mg turinabol, and 10mg Cialis this morning. I had the sickest arm pump going but had to cut the workout short due to a family emergency again.
BICEPS/TRICEP:
SUPERSET:
- 4 sets hammer dumbbell curls
- 4 sets tricep dumbbell kickbacks
GIANT SET:
- 4 sets alternating dumbbell curls
- 4 sets one arm reverse grip band tricep pushdowns
- 4 sets over hand band tricep pushdowns
- 4 sets hammer grip band tricep pushdowns

 

[johnjuanb1]

Egg whites, rice, hot sauce. This is my one food meal today. The rest is protein/oat shakes.

 

[johnjuanb1]

This morning I again took 50mg Anadrol, 50mg Turinabol, and 10mg Cialis. Awesome Pump!!!
DELTS/TRAPS:
- 4 sets kettlebell upright rows(got an extra 4 reps pre set thanks to the Anadrol strength)
GIANT SET:
(4 sets each)
- bent lateral dumbbell raises
- dumbbell shrugs
- one arm kettlebell shrugs
REGULAR SETS:
- 4 sets dumbbell lateral raises
- 3 sets front dumbbell raises

DIET:
I’ve had 3 protein/oat shakes so far with my fish oil, MCT oil, krill oil, vitamin mineral tab, taurine, magnesium, and Berberine.

Took HGH before and during my workout, 2.5ius before and 2.5ius during.

 

[johnjuanb1]

EVENING CARDIO:
- 45 minutes on the treadmill at speed 3.2, 5.5% elevation.

 

[johnjuanb1]

HAPPY EASTER!
CHEST:
- 5 sets of feet elevated pushups for upper chest
- 4 sets of push-ups with hands on sliders sliding the hands inward on the way up until they touch
- 3 sets of dumbbell flies and 3 sets of dumbbell presses

 

[johnjuanb1]

Today, I stayed fasted for 16 hours. I took 50mg Anadrol, 50mg turinabol, 10mg Cialis, 3ius HGH preworkout.
I looked real full during my back workout. I took another 3ius HGH towards the end of my workout. Now I’m a bit wiped out.
BACK:
- 5 sets one arm kettlebell rows
- 5 sets one arm barbell rows
- 5 sets reverse grip barbell rows
SUPERSET:
- 5 sets one arm reverse grip band rows
- 5 sets one arm hammer grip band rows
GIANT SET:
- 3 sets narrow grip band pulldowns
- 3 sets standing reverse grip band rows
- 3 sets standing regular grip band rows

 

[johnjuanb1]

This was supposed to be an off day but I decided to do some arms and delts to combat my depression. I got a killer pump because I had a cheat meal last night and two nights prior.
BICEPS, TRICEPS, DELTS:
SUPERSET:
- 4 sets dumbbell swing curls across the body
- 4 sets lying one arm tricep extensions
SUPERSET:
- 3 sets alternating dumbbell curls
- 3 sets dumbbell kickbacks
DELTS:
- 4 sets lateral dumbbell raises

LAST NIGHT:

 

[johnjuanb1]

Today I did legs. I’m going to do shorter workouts and train each muscle a little more frequently for awhile. I need to train everyday to help my mental state but I don’t want to stress over outdoing the previous workout like I have been. I’m doing my best to get through things while my mom is on life support. I just want to train for my mental health for now.
LEGS:
GIANT SET WITH KETTLEBELLS:
(2 sets each)
Sumo squats
Regular squats
Deadlifts
Stiff legged deadlifts
Standing calf raises
GIANT SET WITH DUMBBELLS:
(2 sets each)
Regular squats
Deadlifts
Stiff legged deadlifts
Standing calf raises
SUPER SET:
(3 sets each with monkey feet)
Leg extensions
Standing single legged leg curls
CARDIO:
- 20 minutes on the bike at level 13

 

[johnjuanb1]

DIET:
Diet yesterday and today was 4 protein/oat shakes, and one food meal with 10 egg whites and 2 cups of steamed basmati rice. I add a beef bouillon cube, red peppers, black pepper, garlic powder, onion powder, lawry salt, hot sauce, and boiling water to make it into a soup.