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

[JohnJuan]

CARDIO ONLY DAY:
I just did cardio, 30 minutes on the bike. My Heart won’t go above 87. haha
My Beta blocker (5mg nebivolol) works well!
If my knee can handle it I’ll do more cardio tonight when the pill has mostly worn off. I should be able to get my heart rate up to 107 then. My right knee has been feeling a sharp while riding the bike so I’ll play it by ear.
My cat sat there the whole time I did cardio. The pedals literally were only missing his head by inches. He has nine lives so no big deal.

 

[Mike_wh00]

Nice update man. Keep it up

 

[JohnJuan]

CARDIO SESSION #2:
I just did another 30 minutes on the bike and I didn’t take my beta blocker until after I finished. This allowed me to get my heart rate of up 107. I keep looking better so I suppose it’s not that big a big deal that I’m not hitting 120 BPM like I traditionally shoot for. My right knee still has sharp pain while riding the bike but I try to keep shifting my body just enough to keep the pressure point in my knee moving around.

 

[JohnJuan]

CHEST DAY:
I just finished my chest workout then took 4 1/2ius HGH. It’s almost noon and I’ve only had one protein/oat shake. I’m hungry!!!
- 4 sets push-ups with feet elevated and a very wide grip to start, then moving hands inward 4 times per set to hit different parts of the pecs.
- 4 sets weighted push-ups shoulder width hands adding weight each set.
- 3 sets regular push-ups hands shoulder width apart.
- 4 sets standing band flies hands across the midline of the chest for middle/inner chest supersetted with 4 sets band flies hands downward for lower/inner chest.
- 3 sets barbell pullovers.

 

[JohnJuan]

LUNCH(tasted like shit!)

 

[JohnJuan]

BICEPS and TRICEPS:
I did all giant sets and supersets. I did 3-5 sets of the following exercises.
TRICEPS:
- single arm reverse grip pushdowns
- single arm overhand grip pushdowns
- single arm hammer grip pushdowns
- rope pushdowns torquing wrists outward at bottom
- dumbbell kick backs
- single arm lying dumbbell extensions
- barbell skull crushers
- narrow grip barbell press
- reverse grip barbell press
BICEPS:
- double arm band curls
- single arm band curls
- alternating dumbbell curls
- single arm reverse grip band curls
- barbell drag curls
- dumbbell hammer curls

I took 2ius HGH upon waking and another 3ius HGH post workout.
The pump was incredible from the 50mg anavar, 50mg turinabol, and 20mg Cialis I took upon waking which was 90 minutes preworkout.

 

[JohnJuan]

I just did 50 minutes of cardio on the bike. Night time cardio helps relieve my anxiety. I’m grateful for winning the auction on this bike.

 

[JohnJuan]

I did delts and traps this morning. 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
- 4 sets standing dumbbell lateral raises
- 4 sets band lateral raises
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

Today, I’ve had 2 protein/oat shakes and one meal of 1/2Lb extra lean ground turkey breast with 3 slices dry toast(Dave’s 21 seed/grain), a slice of tomato and spicy/regular mustard.
I’ll have 2-3 more protein/oat shakes, and for dinner a dry baked potato with 2 small chicken breasts and a salad(no dressing).

 

[JohnJuan]

I just had 10 egg whites and 7 rice cakes instead of chicken breasts and a potato.
One more protein/oat shake before bed and 2ius HGH with my 5mg nebivolol 30 minutes prior to the shake.

 

[JohnJuan]

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 10 reps with feet shoulder width apart, followed by wide stance for 4 reps, followed by narrow stance for 2 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.

CARDIO: After legs I did 20 minutes on the bike.

 

[JohnJuan]

I stopped the orals today. Going to take a little break. Today, upon waking, I took 2iu HGH, 55mg test prop, 35mg NPP, 20mg masteron prop, and 20mg Cialis. I trained back/lats and cardio.
BACK/LATS:
- 7 sets one arm barbell rows
- 4 sets standing band rows
- 4 sets seated band rows
- 4 sets one arm reverse grip standing band rows
- 4 sets seated one arm pulldowns

I then took 3ius HGH, followed by
CARDIO: 30 minutes on the bike

 

[JohnJuan]

I didn’t make it to the grocery store so I just ate 10 egg whites with salsa and 7 rice cakes. I popped another Cialis. Today is an off day but I’m going to train chest for my mental well being. I need to relieve this stress. I’ll just wing the entire workout. Go with the flow. Be like water like Bruce Lee says.

CHEST:

• 4 sets of push-ups with feet elevated on the bed for upper chest, 16-18 reps each.
• 4 sets of band/cable crossovers with hands going downward for lower/inner chest.
• 3 sets of push-ups with very wide spacing for 10 reps followed by hands wide spacing for 4 reps followed by shoulder width hands for 2 reps followed by hands just inside shoulder width spacing for 2 reps.
• 3 sets band/cable crossovers with hands going upward at shoulder height for upper/inner chest followed by hands going mid position for middle/inner chest.

I’m getting a real good chest pump!

I guess the 40mg Cialis is doing it’s job:

 

[JohnJuan]

Today, I did all giant sets for biceps and triceps. I trained fast and got a sweet pump!
BICEPS and TRICEPS:
I did the following exercises in no particular order.

BICEPS:
- 4 sets dumbbell hammer curls
- 4 sets one arm standing band curls
- 4 sets alternating dumbbell curls
- 4 sets one arm reverse band curls
- 4 sets barbell drag curls
- 4 sets dumbbell swing curls bringing them close to my stomach with a hammer grip and torquing them outward on the way up

TRICEPS:
- 4 sets dumbbell kick backs
- 4 sets one arm reverse pushdowns
- 4 sets one arm overhand grip pushdowns
- 4 sets one arm hammer grip pushdowns
- 4 sets barbell skull crushers
- 4 sets narrow grip barbell presses
- 4 sets reverse grip barbell presses
- 4 sets one arm lying dumbbell extensions
- 4 sets rope pushdowns torquing wrists outward at the bottom

 

[JohnJuan]

I just had a real good shoulder workout!!! I literally doubled my weight on dumbbell lateral raises. On upright rows I went up by 33%. On front dumbbell raises I went to by 33%.
DELTS/TRAPS:
- 4 giant sets of:
A. bent dumbbell lateral raises,
B. dumbbell shrugs straight up,
C. rotating backwards, and
D. rotating forwards,
E. rear band laterals hands facing each other,
F. face pulls,
G. rear band laterals hands hammer grip.
- 3 supersets of dumbbell lateral raises and band lateral raises.
- 4 supersets of upright barbell rows and upright band rows.
- 3 giant sets of:
A. front dumbbell raises palms down,
B. front dumbbell raises hammer grip.
C. front band raises palms down,
D. front band raises hammer grip.

 

[JohnJuan]

Guys, I’ve only had one cheat meal in 9 weeks. I’ll probably pay the price tomorrow but I’m going to get a pizza, Doritos, skittles, and cinnamon twists. The good news is I actually can taste things today. I’ve had very little sense of taste since having Covid early on this year for 5 weeks. So far today I’ve only had 3 protein shakes and they taste delicious so I think I’ll enjoy the chest meal. Tomorrow it’s back on the diet and it’s leg day.

 

[JohnJuan]

I just did legs and rode the bike. All the glycogen from yesterday’s cheat meal allowed me to get more reps per set. I fasted 18 hours after yesterday’s cheat meal and I slept 13 hours, although, I got up to pee and to get water a dozen times. I drank 68 ounces of water throughout the night due to all the sodium in the cheat meal.
LEGS:
I did my usual 6 dumbbell squats/dead lifts for legs with feet shoulder width apart followed by wide stance followed by narrow stand followed by standing dumbbell calf raises followed by a few more squats/dead lifts. Then I put the dumbbells down and did single leg calf raises and both legs at the same time calf raises. I got 22 reps for squat dead lifts on 4 sets but dropped reps on the last 2 sets.
CARDIO:
I did 30 minutes on the bike at level 11 for 10 minutes and level 12 for 20 minutes.

 

[JohnJuan]

BACK/LATS:

GIANT SET:
- 4 giant sets of one arm barbell rows followed by one arm band rows followed by reverse grip one arm band rows.

STRAIGHT SET:
- 4 sets reverse grip barbell rows.

GIANT SET:
- 4 sets standing band rows followed by seated band rows followed by standing band rows again.

STRAIGHT SET:
- 4 sets narrow grip band pulldowns.

 

[JohnJuan]

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:
- 4 sets feet elevated push-ups
- 4 sets barbell pull overs
- 4 sets band cross overs hands down low

GIANT SET #2:
- 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

CARDIO:
- 30 minutes on the bike

 

[JohnJuan]

ARM DAY:

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

SUPERSET #2
Biceps:
- 3 sets one arm standing band curls
Triceps:
- 3 sets lying one arm dumbbell extensions

GIANT SET #3:
Biceps:
- 3 sets barbell drag curls
Triceps:
- 3 sets barbell skull crushers
- 3 sets narrow grip barbell presses
- 3 sets reverse grip barbell presses

SUPERSET #4:
Biceps:
- 3 sets dumbbell hammer curls
Triceps:
- 3 sets dumbbell kick backs

SUPERSET #5:
Biceps:
- 3 sets one arm reverse band curls
Triceps:
- 3 sets rope pushdowns torquing wrists outward at the bottom

 

[JohnJuan]

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
- 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

CARDIO:
- 30 minutes on the bike