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IO Sponsor JJ’s Road to 4% FLASH LABS LOG

JohnJuan

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VIP GOLD
Today, I just did 30 minutes on the bike. My delts were popping so I decided to hold off on chest until tomorrow. After tearing my labrum last year my left delt has a bone that sticks up about 1/2 inch. I’m guessing the ligaments that hold it in place got stretched from all the reoccurring partial rotator cuff and labrum tears. I don’t like to train on days it’s popping and cracking.

So far for food I’ve had 3 protein/oat shakes, and two meals, one with 10 egg whites and salsa plus 7 rice cakes. And one with 1/2Lb extra lean ground turkey breast with 3 slices dry Dave’s 21 grain/seed toast, a tomato, and spicy and regular mustard. I’ll have another protein/oat shake when I get home.
 

JohnJuan

Approved Source - REP
VIP GOLD
Today was chest day. I’ve had 3 protein/oat shakes so far. I didn’t do cardio yet. I’ll hit it later most likely.
Instead of only taking my anavar and tbol occasionally, I took 50mg anavar and 50mg turinabol 4 days in a row. I look real good today. Not sure if it’s from that or the luck of how I’m retaining water today, but everything looks round and detailed. I’m starting to run out of anavar. It’s hard for me to stop a compound when I’m getting real good results but I need to be smart and take a break from orals after I’m out, at least a month. No joke, I said I’d never do winstrol again due to injuries but I’m super tempted to test fate. 😈 Hell, I said I wouldn’t do tren again but I did a few weeks of it. I stopped the tren a week or so ago and my anxiety is gone, thank God! Tren does amazing things but is harsh on mentally unstable folks like yours truly. 😀
CHEST:
I did all supersets, mixing it up on exercise order throughout to keep the body guessing.
- 6 sets of barbell pullovers
- 3 sets of standing band flies with hands going low for lower/inner pecs
- 3 sets of standing band flies with hands going straight out for middle/inner pecs
- 3 sets dumbbell flies
- 3 sets push-ups with hands down low and inside simulating a narrow grip press
- 4 sets weighted push-ups with feet elevated and hands wide for upper/outer pecs. I removed the weight and did them unweighted as a drop set for each.
 

BookerTNY

Veteran
VIP
Today, I just did 30 minutes on the bike. My delts were popping so I decided to hold off on chest until tomorrow. After tearing my labrum last year my left delt has a bone that sticks up about 1/2 inch. I’m guessing the ligaments that hold it in place got stretched from all the reoccurring partial rotator cuff and labrum tears. I don’t like to train on days it’s popping and cracking.

So far for food I’ve had 3 protein/oat shakes, and two meals, one with 10 egg whites and salsa plus 7 rice cakes. And one with 1/2Lb extra lean ground turkey breast with 3 slices dry Dave’s 21 grain/seed toast, a tomato, and spicy and regular mustard. I’ll have another protein/oat shake when I get home.
i like to see you doing cardio even with bp issues
 

JohnJuan

Approved Source - REP
VIP GOLD
i like to see you doing cardio even with bp issues
Absolutely! It’s also a big stress reliever to hit cardio up before bed.
This evening I took my final shot of HGH for the day then rode the bike for 30 minutes.
I only had one food meal which was 10 egg whites and 3 slices of dry Dave’s 21 grain/seed toast. I also had 5 protein/oat shakes.
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JohnJuan

Approved Source - REP
VIP GOLD
I've been 4% its hard to maintain for more then a few weeks
That’s extremely impressive if you got to 4%. I know I threw that number out there.
Honestly, I just want to keep improving. The true body fat percentage isn’t important. I’m seeing more striations almost daily which makes me very happy. I carry more fat in my glutes, and love handles than anywhere else so who knows how high the percentage truly is. But I’m very pleased that I keep making progress. Each day I don’t eat a cheat meal, and I do my cardio, I feel proud of myself. It’s been 33 days without a cheat meal. I think that’s almost my all time record. For my first two bodybuilding contests which were one week apart in 1995 I went 5 weeks without a cheat meal. Then I pigged out on pizza after my 2nd show. I think I’m getting close to wanting a cheat meal. Fortunately for me, the pizza in this small town is horrible! 😀
 

JohnJuan

Approved Source - REP
VIP GOLD
Today, I trained chest, all supersets and giant sets of the following exercises with random ordering:
BICEPS:
- 3 sets of dumbbell sweep curls bringing the dumbbells across the chest with a hammer grip and supinating the wrists outward at the top of the movement
- 3 sets standing one arm reverse band curls
- 3 sets standing barbell drag curls
- 3 sets band curls with both hands curling at the same time followed by alternating hands one at a time
- 3 sets standing dumbbell curls
TRICEPS:
- 3 sets single arm reverse pushdowns
- 3 sets single arm overhand pushdowns
- 3 sets hammer grip single arm pushdowns
- 3 sets rope pushdowns with wrists supinating at the bottom
- 3 sets barbell skull crushers
- 3 sets narrow grip barbell presses
- 3 sets dumbbell kick backs

I took a bunch of selfies today and made a collage.

F1987F33-A0CF-4DC8-BA2E-D45C9F422E66.jpeg
 

JohnJuan

Approved Source - REP
VIP GOLD
Today is 6 days in a row on 50mg anavar and 50mg tbol. I’m going to train delt and traps here in awhile. I’ve never taken anavar everyday. I always use orals as a preworkout sparingly for fear of crashing my HDL. I won’t take them the next two days though because it’s a rest day and leg day. I wish I had big legs but the nerve damage is permanent in my left leg. The tissue in the left sweep died. The right knee is feeling it lately from riding the bike daily. Who knows, maybe one day the new thing will be one leg half the size of the other? Hahaha 😝
Last night I had cobwebs on my right leg . I’ve never seen that amount of vascularity in my lower body. It kind of freaked me out, but made me very happy. The improvements keep coming which is very exciting. I just hope I don’t get injured like every other time I got to where I was feeling good. I need my guardian angels to keep me in one piece so I can stay on the path to low body fat righteousness. And this concludes my Sunday sermon. 🙏
 

JohnJuan

Approved Source - REP
VIP GOLD
I just finished training delts and traps. It went real well. I took 2ius HGH upon waking and 4 1/2ius immediately post workout. The workout was all giant sets and supersets for each area of the shoulder.
DELTS and TRAPS:

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

- 3 sets barbell upright rows
- 3 sets band upright rows
SUPERSET #3:
- 3 sets standing dumbbell lateral raises
- 3 sets band lateral raises
FRONT DELTS:
GIANT SET #4:

- 3 sets dumbbell front raises palms down
- 3 sets dumbbell front raises hammer grip
- 3 sets band front raises palms down
- 3 sets band front raises hammer grip
 

JohnJuan

Approved Source - REP
VIP GOLD
Sunday night I had my first cheat meal in 35 days. Big mistake! It caused systemic inflammation which negatively affected my degenerative disk disease. My lower back has been killing me ever since. Plus, I had one margarita which caused my right kidney to hurt pretty bad. I was warned by doctors my kidneys were bad 14 years ago so I know better but I’ve been going through a lot of stress and I wanted to relax. Yesterday, I didn’t workout. I was at the hospital all day today with my mom. I just trained legs and the bike when I got home which was much more difficult than training in the morning when I have energy. But, the workout went well. I took 4ius HGH after the bike with my 5mg nebivolol, and I’m staying fasted for a minimum of a half hour before having my protein/oat shake.
LEGS and CALVES:
I did 6 sets of dumbbell squats squatting with back upright 1/3 to 1/2 of the movement down, depending on the foot stance and level of exhaustion, then dead lifting the final portion of the movement and touching the dumbbells to the ground. I did the exact reverse on the way back up. Each set had 8 reps with feet shoulder width apart, followed by wide stance for 4 reps, followed by narrow stance for 4 reps, followed by 10 reps of standing dumbbell calf raises, followed by 2 more reps of deadlift/squats. Then, single leg calf raises without the dumbbells for 6-8 reps, followed by both feet calf raises for 8-10 reps.

After legs I did 20 minutes on the bike. I didn’t take my beta blocker(5mg nebivolol) for 24 hours so I was able to get my heart rate up to 114 instead of only 100.
 

JohnJuan

Approved Source - REP
VIP GOLD
Today I trained back. I did some supersets and some individual sets.
BACK/LATS:
- 4 sets standing band rows
- 4 sets seated band rows
- 4 sets single arm reverse grip rows
- 4 sets standing double arm reverse grip rows
- 4 sets narrow grip pulldowns
- 4 sets wide grip pulldowns
- 4 sets single arm barbell rows

I’ve had 3 protein/oat shakes so far. I’ll most likely do cardio tonight on the bike after visiting my mom in the hospital.
I’ve got basmati rice cooking in the rice cooker now, and some 99/1 extra lean ground turkey breast thawing out.
 
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