JJ’s FLASH LABS LOG - Getting better with age!
- Thread starter johnjuanb1
- Start date
Sometimes it’s necessary to reset everything. 
BACK/LATS:
GIANT SET:
GIANT SET:
- 4 giant sets of one arm barbell rows followed by one arm band rows followed by reverse grip one arm band rows.
- 4 sets reverse grip barbell rows.
- 4 sets standing band rows followed by seated band rows followed by standing band rows again.
- 4 sets narrow grip band pulldowns.
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I got an amazing pump on chest today! The last couple days I had 5 shakes and 2 meals which has me looking more full and striated.
CHEST:
GIANT SET #1:
CHEST:
GIANT SET #1:
- 4 sets feet elevated push-ups
- 4 sets barbell pull overs
- 4 sets band cross overs hands down low
- 3 sets push-ups hands wide, semi wide, and shoulder width
- 3 sets barbell pull overs going down to the belly button with a wide arch
- 3 sets band cross overs hands up high
- 3 sets band cross overs hands middle position
- 30 minutes on the bike
ARM DAY:
GIANT SET #1:
Biceps:
Biceps:
Biceps:
Biceps:
Biceps:
GIANT SET #1:
Biceps:
- 3 sets alternating dumbbell curls
Triceps: - 3 sets one arm reverse grip pushdowns
- 3 sets one arm overhand grip pushdowns
- 3 sets one arm hammer grip pushdowns
Biceps:
- 3 sets one arm standing band curls
Triceps: - 3 sets lying one arm dumbbell extensions
Biceps:
- 3 sets barbell drag curls
Triceps: - 3 sets barbell skull crushers
- 3 sets narrow grip barbell presses
- 3 sets reverse grip barbell presses
Biceps:
- 3 sets dumbbell hammer curls
Triceps: - 3 sets dumbbell kick backs
Biceps:
- 3 sets one arm reverse band curls
Triceps: - 3 sets rope pushdowns torquing wrists outward at the bottom
DELTS and TRAPS:
REAR DELTS/TRAPS:
GIANT SET #1:
REAR DELTS/TRAPS:
GIANT SET #1:
- 4 sets bent dumbbell lateral raises
- 4 sets rear delt band lateral raises palms inward grip
- 4 sets band face pulls
- 4 sets rear delt band lateral raises hammer grip
TRAPS(still part of GIANT SET #1: - 4 sets dumbbell shrugs straight up and down
- 4 sets dumbbell shrugs rear rotation
- 4 sets dumbbell shrugs forward rotation
MIDDLE DELT:
SUPERSET #2 - 4 sets standing dumbbell lateral raises
- 4 sets band lateral raises
- 4 sets band lateral raises drop weight
SUPERSET #3: - 4 sets barbell upright rows
- 4 sets band upright rows
FRONT DELTS:
GIANT SET #4: - 4 sets dumbbell front raises palms down
- 4 sets dumbbell front raises hammer grip
- 4 sets band front raises palms down
- 4 sets band front raises hammer grip
- 4 sets band front raises palms down drop weight
- 30 minutes on the bike
They work so well, not only for protecting the joints, but to grow when you’ve spend all those lifting straight free weights and using machines. It’s a different kind of workout on the muscles.
Today I’ve had 3 protein/oat shakes and I’m about to have my 2nd food meal which was 1/2Lb extra lean ground turkey breast and 1 1/2 cups of basmati rice. I’ll have a final protein/oat shake before bed.
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LEG DAY:
- 6 sets dumbbell squats/dead lifts. Every rep I touch the dumbbells to the ground. My quads drop to parallel. I did 10-15 reps, then 10 reps of standing dumbbell calf raises, then 5-7 more reps of squats/dead lifts. I did all reps with a shoulder width stance today. Then I put the dumbbells down and do calf raises one leg at a time, followed by both legs at the same time to failure.
- 20 minutes on the bike at level 12
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BACK/LATS:
- 5 sets one arm barbell rows (strength was up 50% today)
- 4 sets narrow grip pull downs
- 3 sets bent over reverse grip barbell rows
- 4 sets standing band rows supersetted with seated band rows
- 20 minutes on the bike
First food meal of the day.
2 slices Dave’s 21 grain/seed toast, 6 ounces London Broil, spicy and regular mustard, 2 sliced tomatoes.
2 slices Dave’s 21 grain/seed toast, 6 ounces London Broil, spicy and regular mustard, 2 sliced tomatoes.
I destroyed the other half in a few seconds before taking the picture. Haha 
Blood pressure check:
Remember when I started my diet one year ago my blood pressure was 175/125. Just goes to show with hard work, a perfect diet, and 5mg nebivolol, you can change your odds in life.
Remember when I started my diet one year ago my blood pressure was 175/125. Just goes to show with hard work, a perfect diet, and 5mg nebivolol, you can change your odds in life.
