JJB’s FLASH LABS Road to 4% LOG

[JJB1]

This was supposed to be an off day but I decided to do some arms and delts to combat my depression. I got a killer pump because I had a cheat meal last night and two nights prior.
BICEPS, TRICEPS, DELTS:
SUPERSET:

• 4 sets dumbbell swing curls across the body
• 4 sets lying one arm tricep extensions

SUPERSET:

• 3 sets alternating dumbbell curls
• 3 sets dumbbell kickbacks

DELTS:
- 4 sets lateral dumbbell raises

LAST NIGHT:

 

[JJB1]

Today I did legs. I’m going to do shorter workouts and train each muscle a little more frequently for awhile. I need to train everyday to help my mental state but I don’t want to stress over outdoing the previous workout like I have been. I’m doing my best to get through things while my mom is on life support. I just want to train for my mental health for now.
LEGS:
GIANT SET WITH KETTLEBELLS:
(2 sets each)
Sumo squats
Regular squats
Deadlifts
Stiff legged deadlifts
Standing calf raises
GIANT SET WITH DUMBBELLS:
(2 sets each)
Regular squats
Deadlifts
Stiff legged deadlifts
Standing calf raises
SUPER SET:
(3 sets each with monkey feet)
Leg extensions
Standing single legged leg curls
CARDIO:
- 20 minutes on the bike at level 13

 

[JJB1]

DIET:
Diet yesterday and today was 4 protein/oat shakes, and one food meal with 10 egg whites and 2 cups of steamed basmati rice. I add a beef bouillon cube, red peppers, black pepper, garlic powder, onion powder, lawry salt, hot sauce, and boiling water to make it into a soup.

 

[JJB1]

Today I did upper body, a little of everything to get pumped and help my depression.
CHEST:
- 8 sets of feet elevated push-ups
BICEPS:
- 4 sets of standing barbell curls
TRICEPS:

• 4 sets barbell skull crushers
• 4 sets narrow grip barbell press

DELTS:
- 4 sets dumbbell raises to the side and front
BACK:
- 4 sets of one arm bent kettlebell rows

Since dropping my shakes back by one shake I’m hungry and cranky. But, I look tighter and can get away with a cheat meal sooner if need be. I crave cheat meals just like last time my mom was in the ICU. I’m stressed and struggling mentally. I feel like, fuck it, if I want a burger and fries I’ll get one.

 

[JJB1]

My energy is by far best early in the morning. I did a little of everything for upper body again.
BACK:

• 4 sets standing band rows
• 4 sets seated band rows

CHEST:
- 4 sets of band flies for upper, middle, and lower chest
DELTS/TRAPS:

• 4 sets rear band delts hammer grip
• 4 sets rear band delts over hand grip
• 4 sets band face pulls
• 4 sets one arm kettleball shrugs

TRICEPS:

• 4 sets one arm band pushdowns reverse grip
• 4 sets one arm band pushdowns over hand grip
• 4 sets one arm band pushdowns hammer grip

BICEPS:

• 2 sets kettlebell hammer grip curls
• 2 sets alternating dumbbell hammer grip curls