JJ’s FLASH LABS LOG - Getting better with age!

[johnjuanb1]

My 500mg metformin sustained release arrived so now I’m taking one of those at night instead of 850mg regular release. I’m taking 600mg Berberine with my first and third meal.

DELTS/TRAPS:

• 4 sets upright kettlebell rows
• 4 sets one arm kettlebell shrugs
• 4 sets bent dumbbell lateral raises
• 4 sets side dumbbell lateral raises
• 4 sets front dumbbell lateral raises palms down
• 4 sets front dumbbell lateral raises hammer grip
• 4 sets band raises up in the front, over to the side, down at the side, up at the side, over to the front, down in the front.
• 4 sets rear delts with bands palms down
• 4 sets rear delts with bands hammer grip
• 4 sets band face pulls

 

[johnjuanb1]

CARDIO:

• 35 minutes on the treadmill at speed 3.2 inclined 10%.

 

[Poppy]

speed 3.2 inclined 10%.

Darn dude!

 

[Dirtnasty]

I haven’t gone over 3.5 I’d die at 10

 

[johnjuanb1]

BACK:

• 4 sets one arm barbell rows
• 3 sets one arm kettlebell rows
• 4 sets one arm band rows
• 3 sets narrow grip band pulldowns
• 3 sets standing band rows
• 4 sets reverse grip one arm band rows

 

[johnjuanb1]

CHEST:

• 4 sets feet elevated pushups
• 4 sets dumbbell flies and presses
• 3 sets barbell pullovers with pelvic region chest presses
• 2 sets push-ups wide grip and shoulder position
• 2 sets push-ups hands close and navel position
• 2 sets band flies down low, mid pec, and up high
  
  

 

[Poppy]

Sweet fur!

 

[johnjuanb1]

I thought you would appreciate that.

 

[johnjuanb1]

LEGS:
I didn’t count sets. I did the following with a 50Lb kettlebell:

• duck squats
• regular squats
• deadlifts
• stiff legged deadlifts
• standing calf raises
  With the monkey feet attachment I did:
• dumbbell leg extensions
• dumbbell leg curls

CARDIO:

• 30 minutes on the bike at level 13.

 

[Poppy]

didn’t count sets.

Fully understand that!

 

[johnjuanb1]

ARMS:

GIANT SET #1:
(3 sets each)

• standing barbell curls
• skull crushers
• narrow grip barbell press

SUPERSET #2:
(3 sets each)

• alternating dumbbell curls
• lying one arm dumbbell extensions

SUPERSET #3:
(3 sets each)

• dumbbell hammer curls
• dumbbell kickbacks

GIANT SET #4:
(2 sets each)

• one arm band curls
• both arms band curls
• one arm reverse band curls
• both arms reverse band curls
• one arm reverse grip triceps extensions
• one arm overhand grip triceps extensions
• one arm hammer grip triceps extensions

 

[johnjuanb1]

Yesterday, I took 10.5ius HGH because I skipped a shot the night before. OMG, while sleeping my numb hands felt like they were on fire. Hurts so good because I know I’m growing.

DELTS/TRAPS:

SUPERSET #1:
(4 sets each)

• upright rows with a 50Lb kettlebell
• bend lateral dumbbell raises

SUPERSET #2:
(4 sets each)

• side lateral band raises
• band laterals up in front, over to side, down at side, up at side, over to front, down at front

GIANT SET #3:
(4 sets each)

• one arm kettlebell shrugs
• rear delt band laterals palms down
• rear delt band laterals hammer grip
• band face pulls

CARDIO:

• 35 minutes on the treadmill 3.3 speed, 7% elevation

DIET:

• Lately I’ve been having one food meal and 5 protein/oat shakes. Today’s food meal is 1/2Lb extra lean ground turkey breast and 2 cups basmati rice with hot sauce.

 

[johnjuanb1]

CARDIO #2:

• 35 minutes on the treadmill 3.2 speed, 7% elevation

 

[johnjuanb1]

AM CARDIO:

• 1 hour on the treadmill 3.2 speed, 7% inclined.

 

[johnjuanb1]

PM CARDIO:

• 45 minutes on the bike at level 12.

 

[Poppy]

You’re out of control old man

 

[johnjuanb1]

I’ve been dragging ass lately from no cheat meals, and when I last had one I didn’t go overboard or even come close so I’m depleted. To motivate myself I took 50mg winstrol and 50mg tbol upon waking, doubled my kratom dose, and doubled my methyl blue dose. I got a real good pump and had a satisfying chest workout.

CHEST:

• 4 sets feet elevated push-ups
• 3 sets close grip push-ups with hands at mid stomach range
• 4 sets dumbbell flies and presses combo
• 3 sets wide grip push-ups

 

[johnjuanb1]

BACK:

• 4 sets one arm reverse grip band rows
• 4 sets seated band rows
• 4 sets standing band rows
  SUPERSET:
• 3 sets narrow grip band pulldowns
• 3 sets more standing band rows
  SUPERSET:
• 4 sets one arm barbell rows
• 4 sets reverse grip barbell rows

DIET:
Today I’ve only had two protein oat shakes so far. It’s been a week since my last cheat meal which was a cheeseburger, fries, and a quesadilla. I didn’t have any dessert foods and I really wanted them. The past week has been days consisting of 5 protein oat shakes and one meal of egg whites or turkey breast with rice or dry Dave’s 21 grain/seed toast.
I always get weird in the head when I’m depleted, plus low energy. But the reoccurring dilemma is the guilt I feel regarding actually committing to a cheat meal. I feel depressed and a bit desolate which is always the outcome of too long without a very high fat, high carb cheat meal. Knowing this feeling doesn’t just fade away I forced out today’s back workout by doubling up on preworkouts. My back got a great pump and stretch. I’m lying here thinking I can make it until Monday night for a cheat meal. I just have to be careful to not snap on anyone which happens when I feel like this. I can’t say what I’ll do. Feeling this way sucks! I think I’ll take more stimulants and see what happens.

 

[johnjuanb1]

I’ve had 4 protein shakes today. I’ll have one more then for dinner I’ll up the carbs:

1 chicken breast in the air fryer

1 baked potato dry

2 slices of sourdough bread plain

1 corn on the cob dry

This will be a lot of carbs so it’ll be nice for my brain.

 

[johnjuanb1]

LEGS:

GIANT SET:

(5 sets each no rest all with 50Lb kettlebell)

• sumo swuats
• regular stance squats
• stiff legged deadlifts
• standing calf raises

SUPERSET:

(4 sets each with monkey feet dumbbell attachment 15Lb dumbbells)

• leg extensions
• leg curia

GIANT SET:

(3 sets each with 30Lb dumbbells)

• squats
• stiff legged deadlifts
• standing calf raises

CARDIO:

• 20 minutes on the bike at level 13.