JJB’s FLASH LABS Road to 4% LOG

[JJB1]

I’ve had 4 protein shakes today. I’ll have one more then for dinner I’ll up the carbs:
1 chicken breast in the air fryer
1 baked potato dry
2 slices of sourdough bread plain
1 corn on the cob dry

This will be a lot of carbs so it’ll be nice for my brain.

 

[JJB1]

LEGS:

GIANT SET:
(5 sets each no rest all with 50Lb kettlebell)

• sumo swuats
• regular stance squats
• stiff legged deadlifts
• standing calf raises

SUPERSET:
(4 sets each with monkey feet dumbbell attachment 15Lb dumbbells)

• leg extensions
• leg curia

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

• squats
• stiff legged deadlifts
• standing calf raises

CARDIO:
- 20 minutes on the bike at level 13.

 

[JJB1]

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

 

[JJB1]

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

 

[JJB1]

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

 

[JJB1]

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.

 

[JJB1]

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

 

[JJB1]

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.

 

[JJB1]

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

 

[JJB1]

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

 

[JJB1]

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

 

[JJB1]

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.

 

[JJB1]

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%.