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IO Sponsor JJ’s Road to 4% FLASH LABS LOG
- Thread starter JohnJuan
- Start date
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.
CARDIO:
- 20 minutes on the bike at level 12
- 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.
CARDIO:
- 20 minutes on the bike at level 12
CHEST DAY:
- 4 sets upper chest push-ups with feet elevated very high a foot above bed height
- 4 sets push-ups wide grip
- 3 sets upper chest push-ups feet elevated on bed
- 3 sets band flies hands low for lower/inner chest
- 3 sets band flies hands up high for upper/inner chest supersetted with hands middle position for middle/inner chest
CARDIO:
- 20 minutes on the bike
- 4 sets upper chest push-ups with feet elevated very high a foot above bed height
- 4 sets push-ups wide grip
- 3 sets upper chest push-ups feet elevated on bed
- 3 sets band flies hands low for lower/inner chest
- 3 sets band flies hands up high for upper/inner chest supersetted with hands middle position for middle/inner chest
CARDIO:
- 20 minutes on the bike
Today was arm day, plus cardio! I got a real nice pump today! I took 2ius HGH upon waking and another 3ius after arms/before cardio.
ARMS and CARDIO:
GIANT SET #1:
- 3 sets of barbell drag curls supersetted with 3 sets Barbell skull crushers supersetted with 3 sets narrow grip barbell press supersetted with 3 sets reverse grip barbell press.
SUPERSET #2:
- 3 sets alternating dumbbell curls supersetted with 3 sets one arm lying dumbbell extensions.
SUPERSET #3:
- 3 sets dumbbell hammer curls supersetted with 3 sets dumbbell kick backs.
GIANT SET #4:
- 3 sets band curls both alternating and both arms at the same time supersetted with 3 sets one arm reverse grip pushdowns supersetted with 3 sets one arm overhand pushdowns supersetted with 3 sets one arm hammer grip pushdowns supersetted with 3 sets one arm reverse curls supersetted with 3 sets rope pushdowns with wrists torqued outward at the bottom.
CARDIO:
- 30 minutes on the bike
ARMS and CARDIO:
GIANT SET #1:
- 3 sets of barbell drag curls supersetted with 3 sets Barbell skull crushers supersetted with 3 sets narrow grip barbell press supersetted with 3 sets reverse grip barbell press.
SUPERSET #2:
- 3 sets alternating dumbbell curls supersetted with 3 sets one arm lying dumbbell extensions.
SUPERSET #3:
- 3 sets dumbbell hammer curls supersetted with 3 sets dumbbell kick backs.
GIANT SET #4:
- 3 sets band curls both alternating and both arms at the same time supersetted with 3 sets one arm reverse grip pushdowns supersetted with 3 sets one arm overhand pushdowns supersetted with 3 sets one arm hammer grip pushdowns supersetted with 3 sets one arm reverse curls supersetted with 3 sets rope pushdowns with wrists torqued outward at the bottom.
CARDIO:
- 30 minutes on the bike
Today, I did delts and traps. I did all free weights, no supersets or giant sets. I decided to go heavier on everything. It was a nice change of pace.
DELTS:
- 4 sets of dumbbell lateral raises pyramiding up in weight each set
- 4 sets of bent over dumbbell lateral raises
- 4 sets up barbell upright rows
- 3 sets of dumbbell front raises palms down and hammer position
TRAPS:
- 4 sets of one arm barbell shrugs
DELTS:
- 4 sets of dumbbell lateral raises pyramiding up in weight each set
- 4 sets of bent over dumbbell lateral raises
- 4 sets up barbell upright rows
- 3 sets of dumbbell front raises palms down and hammer position
TRAPS:
- 4 sets of one arm barbell shrugs
Yesterday evening I had a cheat meal after 7 days of being good. I finished the meal at 6pm, went diarrhea, did 30 minutes on the bike, went diarrhea again, and fasted 16 hours.
Today, I got up at 6am and took some HGH. I took more HGH at 8am. At 10am I had my first protein shake. At 4pm I had my 4th protein shake then trained legs and rode the bike.
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 more reps of squats/dead lifts. I did all reps with a shoulder width stance today. Then I put the dumbbells down and did calf raises one leg at a time, followed by both legs at the same time to failure.
CARDIO:
- 30 minutes on the bike at level 12
Today, I got up at 6am and took some HGH. I took more HGH at 8am. At 10am I had my first protein shake. At 4pm I had my 4th protein shake then trained legs and rode the bike.
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 more reps of squats/dead lifts. I did all reps with a shoulder width stance today. Then I put the dumbbells down and did calf raises one leg at a time, followed by both legs at the same time to failure.
CARDIO:
- 30 minutes on the bike at level 12
Today, I got up at 6am and took 3ius HGH, 55mg testosterone propionate, 35mg NPP, 20mg masteron propionate, 20mg Cialis. I stayed fasted until 8:30am. Had a protein/oat shake, waited an hour, then rode the bike for 30 minutes. I’ve been doing 5 on, 1 off with weight lifting. I try to do cardio everyday.
CHEST DAY:
- 5 sets upper chest push-ups with feet elevated 3 feet high. (It’s not very easy to get the feet up that high on a table haha
)
- 4 sets barbell pullovers with an arcing chest press at the belly button (not easy at all to get the arc motion going towards the feet then press up and back and into a behind the head drop, then pull back over the head to the lower chest area)
- 4 sets wide hand push-ups until I can’t get any more reps then move them hands inward a few inches each few reps.
- 4 sets band cable cross overs with hands going downward, to the mid chest line, and upwards, some reps as flies and some as more of a fly press.
CARDIO:
- 20 minutes on the bike
- 5 sets upper chest push-ups with feet elevated 3 feet high. (It’s not very easy to get the feet up that high on a table haha
)- 4 sets barbell pullovers with an arcing chest press at the belly button (not easy at all to get the arc motion going towards the feet then press up and back and into a behind the head drop, then pull back over the head to the lower chest area)
- 4 sets wide hand push-ups until I can’t get any more reps then move them hands inward a few inches each few reps.
- 4 sets band cable cross overs with hands going downward, to the mid chest line, and upwards, some reps as flies and some as more of a fly press.
CARDIO:
- 20 minutes on the bike
ARM DAY:
SUPERSET #1:
- 3 sets alternating dumbbell curls supersetted with 3 sets one arm lying dumbbell extensions
SUPERSET #2:
- 3 sets alternating dumbbell hammer curls supersetted with 3 sets one arm dumbbell kick backs
GIANT SET #3:
- 3 sets barbell drag curls with a drop set on each supersetted with 3 sets barbell skull crushers supersetted with 3 sets narrow grip barbell chest press supersetted with 3 sets reverse grip barbell press
GIANT SET #4:
- 3 sets band curls both hands at the same time and alternating curls supersetted with 3 sets reverse grip band curls at the same time and alternating curls supersetted with 3 sets one arm reverse grip band pushdowns supersetted with 3 sets one arm overhand band pushdowns supersetted with 3 sets one hand hammer grip band pushdowns supersetted with 3 sets one arm band rope pushdowns torquing the wrists outward at the bottom of each rep
MEALS:
- 5 protein/oats shakes
- 1 food meal of 1/2Lb extra lean ground turkey breast with 2 cups steamed basmati rice
- 1 food meal of 10 egg whites and 7 rice cakes
SUPERSET #1:
- 3 sets alternating dumbbell curls supersetted with 3 sets one arm lying dumbbell extensions
SUPERSET #2:
- 3 sets alternating dumbbell hammer curls supersetted with 3 sets one arm dumbbell kick backs
GIANT SET #3:
- 3 sets barbell drag curls with a drop set on each supersetted with 3 sets barbell skull crushers supersetted with 3 sets narrow grip barbell chest press supersetted with 3 sets reverse grip barbell press
GIANT SET #4:
- 3 sets band curls both hands at the same time and alternating curls supersetted with 3 sets reverse grip band curls at the same time and alternating curls supersetted with 3 sets one arm reverse grip band pushdowns supersetted with 3 sets one arm overhand band pushdowns supersetted with 3 sets one hand hammer grip band pushdowns supersetted with 3 sets one arm band rope pushdowns torquing the wrists outward at the bottom of each rep
MEALS:
- 5 protein/oats shakes
- 1 food meal of 1/2Lb extra lean ground turkey breast with 2 cups steamed basmati rice
- 1 food meal of 10 egg whites and 7 rice cakes
CURRENT GEAR PROTOCOL:
FLASH LABS AAS (29 gauge slin pin for all shots)
- 55mg testosterone propionate daily
- 35mg NPP daily
- 20mg masteron propionate daily
- 20mg Cialis daily
THE-PROVIDER HGH
- 8ius HGH (2ius fasted upon waking. 4ius immediately post workout, 2ius before bed)
FLASH LABS AAS (29 gauge slin pin for all shots)
- 55mg testosterone propionate daily
- 35mg NPP daily
- 20mg masteron propionate daily
- 20mg Cialis daily
THE-PROVIDER HGH
- 8ius HGH (2ius fasted upon waking. 4ius immediately post workout, 2ius before bed)
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 and one drip set on the 4th set
- 4 sets band lateral raises
- 4 sets band lateral raises drop weight
SUPERSET #3:
- 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
- 3 sets band front raises palms down drop weight
- 3 sets band front raises hammer grip drop weight
FRONT DELTS:
GIANT SET #4:
- 3 sets barbell upright rows
- 3 sets band upright rows
- 3 sets band upright rows drop weight
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 and one drip set on the 4th set
- 4 sets band lateral raises
- 4 sets band lateral raises drop weight
SUPERSET #3:
- 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
- 3 sets band front raises palms down drop weight
- 3 sets band front raises hammer grip drop weight
FRONT DELTS:
GIANT SET #4:
- 3 sets barbell upright rows
- 3 sets band upright rows
- 3 sets band upright rows drop weight
