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

[johnjuanb1]

ARMS:

SUPERSET:
(3 sets each)

• alternating dumbbell curls
• lying one arm dumbbell extensions

SUPERSET:
(3 sets each)

• dumbbell hammer curls
• dumbbell kickbacks

GIANT SET:
(3-4 sets each)

• dumbbell sweep curls across the body
• dumbbell curls
• band kick backs

GIANT SET:
(3 sets each)

• one arm band curls
• one arm reverse band curls
• both arms band curls
• both arms reverse band curls
• one arm reverse grip band pushdowns
• one arm overhand band pushdowns
• one arm hammer grip band pushdowns

 

[johnjuanb1]

DELTS/TRAPS:

• 5 sets dumbbell lateral raises

SUPERSET:

• 4 sets bent dumbbell laterals
• 4 sets dumbbell shrugs

SOLO SETS:

• 4 sets kettlebell upright rows

SUPERSET:

• 3 sets front dumbbell raises
• 3 sets one arm kettlebell shrugs

SOLO SETS:

• 3 sets bands up in front, over to side, down at side, up at side, over to front, down at front

GIANT SET:

• 3 sets band rear delts palms down
• 3 sets band rear delts hammer grip
• 3 sets band face pulls

 

[johnjuanb1]

Real good chest pump today!
CHEST:

• 13 sets of feet elevated push-ups with lots of hand positions
• 5 sets of dumbbell flies and presses

 

[Poppy]

13 sets of feet elevated push-ups with lots of hand positions

Holy cow… you’re a stud old man.

 

[johnjuanb1]

It felt good so I just kept going.

 

[johnjuanb1]

DIET:
The last few days have been 5 protein/oat shakes and one meal of 10 egg whites, 1 cup of basmati rice, and 1 dry slice of Dave’s 21 seed/grain toast.

 

[johnjuanb1]

BACK:

• 5 sets one arm barbell row
  GIANT SET:
  (5 sets each)
• one arm reverse grip band rows
• one arm hammer grip band rows
• bent reverse grip barbell rows
  SUPERSET:
  (5 sets each)
• seated band rows
• standing band rows
  SUPERSET:
  (5 sets each)
• seated narrow grip band pulldowns
• standing reverse grip band rows

 

[johnjuanb1]

Today, I added 10mg cardarine(GW-501516) to my preworkout. I got real energized after an hour then trained legs.
LEGS:

GIANT SET:
(4 sets each, all with a 50Lb kettlebell)

• duck squats
• regular squats
• stiff legged deadlifts
• standing calf raises

GIANT SET:
(3 sets each with 30Lb dumbbells)

• squats
• dead lifts
• stiff legged deadlifts
• standing calf raises

SUPERSET:
(4 sets each using monkey feet and 15Lb dumbbells)

• leg extensions
• lying leg curls

CARDIO:

• 20 minutes on the bike at level 13 and level 14.

 

[Dirtnasty]

Is duck squats where you just stay in bottom portion of lift

 

[Poppy]

I know what a duck walk is. I think @Neuro has done them. I’ve done them before. They’re particularly brutal.

Not sure about duck squat.

 

[johnjuanb1]

Duck squat: your knees are turned outwards and your quads go outward from the body, so your knees are bending to the outside of your body when you squat down. They’re pretty cool!

 

[Dirtnasty]

Close stance? Looked it up looks like wide stance so basically what I would call sumo squat

 

[johnjuanb1]

It’s wide stance. I think you’re right. I learned it as a duck squat in the 90’s but I think sumo squat is correct.

 

[Dirtnasty]

Hey they are both correct. I won’t be squating but sumo deadlifting today. i May even juat star calling them dead ducks or something for fun

 

[johnjuanb1]

ARMS:

SUPERSET:
(3 sets each)

• dumbbell hammer curls
• dumbbell kickbacks

GIANT SET:
(3 sets each)

• one arm band curls
• one arm reverse grip band curls
• one arm reverse grip band pushdowns
• one arm overhand band pushdowns
• one arm hammer grip band pushdowns

GIANT SET:
(3 sets each)

• dumbbell swing curls across the body
• dumbbell curls
• band kickbacks

SUPERSET:
(3 sets each)

• alternating dumbbell curls
• lying one arm dumbbell extensions

 

[johnjuanb1]

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

 

[johnjuanb1]

DELTS/TRAPS:

• 4 sets upright kettlebell rows
• 4 sets dumbbell lateral raises
• 3 sets front dumbbell raises
• 4 sets bent dumbbell lateral raises
• 3 sets one arm kettlebell shrugs
• 4 sets dumbbell shrugs

 

[johnjuanb1]

This is going to be a cardio day. This morning I took my usual supplements:

• 50mg testosterone propionate
• 30mg NPP
• 30mg masteron Propionate
• 2.5ius HGH
• 3 grams white vein meang da kratom
• 75mg tianeptine
• 50mg bromantane
• 10mg Cialis
• 10mg GW-501516

Here is my blood pressure after all of the nootropics and morning “get up and go” drugs.

 

[johnjuanb1]

I had my first protein/oat shake with
1 methyl blue capsule
2 grams taurine
600mg Berberine
3 grams MCT Oil
2 grams fish oil
1 gram krill oil
1 vitamin/mineral tablet
500mg magnesium
Just did 35 minutes on the treadmill at speed 3.2 and elevation 7-10%.

 

[Poppy]

Great bp