JJB’s FLASH LABS Road to 4% LOG

[JJB1]

Yesterday, I only had 45 minutes to train but I mentally needed the release before taking my mom to dialysis. I did non stop giant sets of delts and traps, as many says as I could fit in during the 45 minutes. I put my headphones on and blasted 80’s metal, DIO, which had me grunting like a beast!
DELTS/TRAPS:
As many sets as possible of the following exercises:

• side lateral dumbbell raises
• upright rows barbell
• bent lateral dumbbell raises
• front dumbbell raises hammer grip
• front dumbbell raises palms down
• dumbbell raises in between front and middle position
• dumbbell shrugs straight up
• dumbbell shrugs rotated backwards
• dumbbell shrugs rotated forwards
• rear lateral bands hammer grip
• rear lateral bands palms down
• face pulls band
• front band raises palms down
• front band raises hammer grip
• side lateral band raises
• one movement of lateral band raises to the position at top, parallel to the ground, then rotate to the front position, then bring the bands down. Next bring the bands up in the front position and hold at the top parallel to the ground and rotate it around to the side position then down to the starting position. That’s considered one rep.
• upright rows band

 

[JJB1]

Today, I got up early and took all my shots so I could do legs and cardio before taking my mom to the dialysis clinic. I took some kratom which I know isn’t to be funked with very often due to its addictive side but man did I have a killer workout. On my first set of legs I just kept going and going until I hit damn near a hundred reps I’m guessing. The sets following that one weren’t near that amount of reps but they sure felt good. The kratom diminished my right knee pain I always get too.
LEGS/CALVES:
- 4 sets, if you want to call them sets, of squat/dead lifts with standing calves, single leg and double leg. I kept going as long as I could on the first set doing as many squat/dead lifts as I could, then switch to standing calves until they failed, then immediately back to squat/dead lifts, then back to calves, over and over. Had to be a hundred reps on set #1. The other 3 sets dropped in reps quite quickly. After the 4 sets I took creatine and HGH then did cardio.
CARDIO:
- I ride the bike for 30 minutes on level 11.
I took more creatine after the bike along with all my supplements and a protein/oat shake. I’m still highly energized here 90 minutes later from the kratom. Without it I’d be dragging ass lying on my bed. Haha

SUPER SUPPLEMENTS:
Today is day 4 on 25mg winstrol and 25mg proviron. I felt strong and my legs are hard as a rock! My injects are daily shots of 55mg test prop, 30mg NPP, 15mg masteron prop, and 10mg tren ace.

 

[JJB1]

BACK:

• 4 sets one arm barbell rows
• 4 sets head supported reverse grip barbell rows

SUPERSET #1:
- 4 sets standing band rows supersetted with 4 sets seated band rows
SUPERSET #2:
- 4 sets standing reverse grip band rows supersetted with 4 sets seated narrow grip band rows

 

[JJB1]

AFTERNOON CARDIO:
- 30 minutes on the bike on level 11.

 

[JJB1]

Today’s preworkout was 25mg winstrol, 25mg proviron, 25mg tbol, 25mg anavar, some HGH and a bunch of nootropics. I took creatine before and after chest. I took more HGH after chest, then started cardio.
CHEST:

• 4 sets of Kali Muscle push-ups where I do a full push-up with each hand on a 7Lb plate, then at the top slide both hands and plates together until they touch. The pump was awesome!!!
• 4 sets inclined push-ups with feet elevated on my computer table.
• 4 sets of band flies with hands down low, in the middle, and up high.

CARDIO:
- 30 minutes on the bike in level 11.

 

[JJB1]

BICEPS/TRICEPS:
GIANT SET #1:
- 4 sets band curls, supersetted with 4 sets reverse grip band curls, drop weight to 4 sets more reverse grip curls drop to 4 more sets regular band curls supersetted with 4 sets one arm reverse grip band pushdowns, supersetted with 4 sets one arm overhand band pushdowns, supersetted with 4 sets hammer grip one arm band curls, supersetted with 4 sets one arm rope pushdowns with wrists torqued outward at the bottom, supersetted 4 sets one arm reverse grip band pushdowns again.
SUPERSET #2:
- 3 sets dumbbell hammer curls supersetted with 3 sets one arm dumbbell kick backs.
SUPERSET #3:
- 3 sets one arm dumbbell concentration curls supersetted with 3 sets one arm lying dumbbell extensions.
GIANT SET #4:
- 3 sets barbell drag curls supersetted with 3 sets barbell skull crushers at 45 degree angle supersetted with 3 sets barbell skull crushers 90 degree angle supersetted with 3 sets narrow grip barbell press supersetted with 3 sets reverse grip barbell press supersetted with 3 sets more narrow grip barbell press supersetted with 3 more sets of 45 degree angle skull crushers.
SUPERSET #5:
- 3 sets standing dumbbell curls with an arced motion across the body supersetted with 3 sets double arm bent dumbbell kickbacks.
CARDIO:
- 30 minutes on the bike at level 11.

 

[JJB1]

Today, I got up early to train delts and traps before taking my mom to dialysis. I weighed myself yesterday. I’m 199. This morning I took HGH, Winstrol, anavar, proviron, Cialis, kratom, tianeptine, methyl blue, bromantane, hydrafinil, test prop, NPP, masteron prop, tren ace, creatine, fish oil, mct oil, taurine, krill oil, magnesium, a vitamin/mineral tab, and 2 scoops of syntha-6 EDGE protein with 2 scoops of oats.

DELTS/TRAPS:
GIANT SET #1:
- 5 sets lateral dumbbell raises supersetted with 5 sets front dumbbell raises palms down supersetted with 5 sets front dumbbell raises hammer grip.
GIANT SET #2:
- 4 sets bent dumbbell lateral raises supersetted with 4 sets shrugs rotating backwards supersetted with 4 sets shrugs straight up and down supersetted with 4 band lateral raises supersetted with 4 sets band front raises palms down, drop weight with 4 more sets of side lateral band raises, drop weight with 4 more sets front band raises palms down.
GIANT SET #3:
- 3 sets upright barbell rows supersetted with 3 sets band upright rows drop weight with 3 more sets band upright rows.
I took more HGH, more creatine, and had another protein/oat shake with Mct oil, fish oil, krill oil, and taurine.

 

[JJB1]

Today’s lecture is called FUCK CREATINE!
Everyday since I started creatine my blood pressure has gotten higher and higher. Seriously, creatine made my blood pressure go up more than dbol. Upon waking yesterday my blood pressure was 165/114. Enough is enough!!! My body is super sensitive to water weight gain negatively impacting my bp. I skipped creatine yesterday and today and my bp is slowly coming down. I read it takes a week for the water to fully go away. My abs already look a lot better not taking creatine yesterday and today.

PREWORKOUT SUPPLEMENTS:
- 3ius HGH, 55mg test prop, 30mg NPP, 15mg masteron prop, 10mg tren ace, 25mg proviron, 25mg winstrol, 20mg Cialis, kratom, methyl blue, tianeptine, hydrafinil, bromantane, taurine, magnesium, fish oil, mct oil, krill oil, vitamin/mineral tablet, 2 scoops syntha-6 EDGE with 2 scoops oats.
An hour before the workout I had my one food meal of the day consisting 10 egg whites and 2 cups of basmati rice.
LEGS/CALVES:
- 4 sets of squat/dead lifts with standing calves, single leg and double leg. I kept going as long as I could on the first set doing as many squat/dead lifts as I could, then switch to standing calves until they failed, then immediately back to squat/dead lifts, then back to calves, over and over. Had to be a hundred reps on set #1. The other 3 sets dropped in reps quite quickly. After the 4 sets I took 2ius HGH then did cardio.

CARDIO:
- I rode the bike for 20 minutes on level 11. I had a protein/oat shake immediately after cardio with more fish oil, mct oil, krill oil, a vitamin/mineral pill, and taurine.

 

[JJB1]

BACK:

• 3 to 8 sets of the following exercises:
• standing band rows
• seated narrow grip band pulldowns
• seated band rows
• reverse grip pulldowns
• standing reverse grip rows
• seated reverse grip rows

 

[JJB1]

Today, I got up and trained chest then I went and picked up my treadmill I won in a government auction. It’s a brand new $9,000 commercial Matrix treadmill exactly like the new ones my gym just bought. I won this for $65 plus $19 tax and fees. Un-fucking-believable!!! Brand spanking new, still in the box!!!

CHEST:

• 4 sets of Kali Muscle prison push-ups with hands on 7Lb plates and slid together at the top of each push up.
• 3 sets regular push-ups
• 4 sets upper chest push-ups with feet elevated on my computer table
• 3 sets of band flies down low, mid chest, and up high.

 

[JJB1]

BICEPS/TRICEPS:
SUPERSET #1:
- 3 sets alternating dumbbell hammer curls supersetted with 3 sets one arm dumbbell kick backs.
GIANT SETS #2:
- 3 sets barbell drag curls supersetted with 3 sets skull crushers supersetted with 3 sets narrow grip barbell press supersetted with 3 sets reverse grip barbell press.
SUPERSET #3:
- 3 sets dumbbell concentration curls supersetted with one arm lying dumbbell extensions.
GIANT SET #4:
- 3 sets one arm reverse grip band pushdowns supersetted with 3 sets one arm overhand grip pushdowns supersetted with 3 sets one arm hammer grip band pushdowns supersetted with 3 sets one arm rope pushdowns torquing outward at the bottom supersetted with more reverse grip pushdowns and more overhand pushdowns supersetted with 3 sets one arm band curls supersetted with 3 sets reverse grip one arm band curls supersetted with 3 sets both arm band curls supersetted with 3 sets of both arm reverse grip band curls.
CARDIO:
- 30 minutes on the bike on level 11.

 

[JJB1]

HAPPY THANKSGIVING!

DELTS/TRAPS:

GIANT SET #1:

• 4 sets of the following exercises without rest:
• side lateral dumbbell raises
• side band raises
• lighten weight, more side lateral band raises

GIANT SET #2:

• 4 sets of the following exercises without rest:
• upright barbell rows
• side band laterals
• lighten weight, more side band laterals

GIANT SET #3:

• 4 sets of the following exercises without rest:
• bent over dumbbell lateral raises
• rear band raises hammer grip
• rear band raises palms down
• dumbbell shrugs

GIANT SET #4:

• 3 sets of the following exercises without rest:
• front dumbbell raises palms down single arm
• front dumbbell raises palms down both arms together
• front dumbbell raises hammer grip single arm
• front dumbbell raises hammer grip both arms together
• front band raises both hands same time
• lighter weight, front band raises both hands same time

 

[JJB1]

Last night I had my first cheat meal in 15 days. Today I stayed fasted for 18 hours and trained legs and did cardio fasted. I took 3iu’s HGH fasted 4 hours prior to my workout. I stopped taking proviron several days ago because my blood pressure was still super high and my joints were hurting all over. I’m still taking 25mg winstrol daily which I absolutely love! I look the most shredded I’ve ever looked all over. Joints feel great on the winstrol without the proviron. My test prop, NPP, masteron prop, and tren ace doses are the same they have been. My blood pressure was finally in normal range today. I have to say everyone was telling me to take proviron but I saw no benefit to it at all. This is exactly what I experienced 27 years ago when I tried it. Masteron blows it away!
LEGS/CALVES:
- 4 sets of squat/dead lifts with standing calves, single leg and double leg. I kept going as long as I could on the first set doing as many squat/dead lifts as I could, then switch to standing calves until they failed, then immediately back to squat/dead lifts, then back to calves, over and over. I did around 50 reps of squat/dead lifts and 100 reps of calves on set #1. The other 3 sets were around 25-30 reps of squat/dead lifts and around 50-60 reps of calves. After the 4 sets I took 3ius HGH then did cardio.
CARDIO:
- I ride the bike for 30 minutes on level 11.

 

[JJB1]

I love this Flash winstrol. 25mg winstrol and 20mg Cialis a couple hours preworkout and what a pump!!!
BACK:

• 8 sets one arm barbell rows
• 4 sets reverse grip bent barbell rows
• 4 sets one arm reverse grip band rows.

 

[JJB1]

I haven’t felt too well the past couple days; no energy and crappy feeling. Today, I doubled up on my preworkout stimulants and nootropics so I could do my workout. The pump was incredible today! I love the 25mg winstrol/20mg Cialis preworkout stack!
CHEST:

• 4 sets feet elevated on the computer table during push-ups for upper chest.
• 3 sets flat dumbbell flies.
• 3 sets barbell pullovers with pressing down low from the naval.
• 3 sets Kali Muscle prison push-ups with hands slid together at the top of each push-up on a 7Lb plate.
• 3 sets band crossover flies, middle and lower position.

 

[JJB1]

I absolutely love the winstrol I started a couple weeks ago. Only 25mg daily is giving me a leaner look daily and monster pumps with zero negative sides.
I haven’t used winstrol in a couple years out of fear of joint issues since I have arthritis, but I feel like a million bucks! I think the key for me is keeping the dose at 25mg. Back in the day I ran 100mg daily which sped up results big time but I was 37 then. I’m 54 now and less is the smart approach now.

 

[JJB1]

Today, I trained arms and got another Killer Pump from the winstrol and Cialis. I took 3ius HGH before and after the workout:
I did so many exercises and lots of non stop sets so I’m just going to list all of the exercises I did or it’ll take forever to try to remember the order I did them in and the number of sets for each.
TRICEPS:

• one arm reverse grip band pushdowns
• one arm rope pushdowns torquing the wrists outward at the bottom
• one arm overhand band pushdowns
• one arm hammer grip pushdowns
• bent double arm dumbbell kickbacks
• single arm dumbbell kick backs
• lying one arm dumbbell extensions
• skull crushers with a dumbbell in each hand

BICEPS:

• alternating standing dumbbell curls
• standing hammer dumbbell curls
• concentration dumbbell curls
• concentration dumbbell hammer curls
• standing band curls double arm
• standing band curls single arm
• standing reverse grip band curls double arm
• standing reverse grip band curls single arm
• standing dumbbell curls bringing both arms across the body and torquing outward at the top

 

[JJB1]

Time to cook basmati rice in the rice cooker and nuke some egg whites for my post workout meal. I had a protein/oat shake after the workout. This will be my first food meal.

 

[JJB1]

10 egg whites with salsa, garlic, pepper, and 2 cups basmati rice. I’ll have two of these meals and 4 or 5 protein/oat shakes today. No workout today. Body hurts! When I train hard like the past two days I wake up and my obliques around the back side hurt like hell! The kidneys are up higher in the back so it must be the muscle. It feels like the muscle. I’m in a lot of pain before I take my various drugs like tianeptine and kratom to mask the pain. Drugs are bad, um-kay!

 

[JJB1]

I love this stuff!!!
Getting more muscular by the day!

 

[JJB1]

Today, I fasted for 20 1/2 hours and trained legs fasted plus fasted cardio.
LEGS
- I did one very long non stop set of dumbbell squats below parallel and dead lifting it up after touching the ground with each rep with 30Lbs dumbbells for 125 reps with around 300 reps of calves holding dumbbells, on one foot with no weight, and both feet no weight. It was a 20 minute non stop set. Fucking intense!!!
CARDIO:
- I did 45 minutes on the bike on level 12.

Yesterday, I did delts and traps then immediately had to take my mom to the emergency room. I sat with a shit-ton of coughing, sick as fuck people all day. So far I’m not sick, thank God! I had a shitty cheat meal hence the reason for the long fast and fasted training today.
BACK:

• 4 sets barbell upright rows
• 5 sets dumbbell laterals
• 4 sets bent over dumbbell lateral raises
• 3 sets front dumbbell raises, palms down and hammer grip
• 3 sets front band raises both grip styles
• 3 sets lateral band raises
• 3 sets rear band laterals with multiple grips, plus face pulls

 

[JJB1]

Yesterday, I did back.
BACK:

• 8 sets one arm barbell rows
• 3 sets bent reverse grip barbell rows
• 4 sets one arm reverse grip band rows
• 4 sets seated band rows
• 4 sets standing band rows

ANABOLICS:
The pump was great! I took 4ius HGH, 25mg FLASH LABS WINSTROL and 20mg CIALIS, 55mg testosterone propionate, 30mg NPP, 15mg masteron propionate, and 10mg trenbolone acetate. Post workout I took another 3ius HGH.

NOOTROPICS:
I notice after two days training legs and delts or another upper body day, I need to up my preworkout stimulants because my body is fried. My preworkout was 2 methyl blue capsules(Mike Arnold supplement), 5 grams kratom(white Borneo: so far I like white plantation meang da best for energy. WARNING: kratom leads to dependence so be forewarned!), tianeptine solution(another one that lead to dependence since like kratom it’s a partial opiate agonist. WARNING: tianeptine leads to dependence!), bromantane(cool Russian nootropic with many benefits).

DIET:
I had 4 protein/oat shakes and 2 food meals. One meal was 1/2Lb chicken breast and 2 cups steamed basmati rice. The other food meal was 10 egg whites and 2 cups steamed basmati rice. Each protein shake had with it 2 fish oil capsules, 2 MCT oil capsules, 1 krill oil capsule, 1-2 taurine capsules(6 grams total throughout the day), a vitamin/mineral tablet(3 times a day). Magnesium capsule(1 upon waking and 1 before bed).

 

[JJB1]

CHEST:

• 5 sets push-ups with feet elevated on the bed
• 5 sets regular push-ups
• 5 sets band flies, same as cable crossovers

CARDIO:
- 40 minutes on the bike on level 11.

I finally built my new treadmill. It’s awesome! Just need an electrician to set up a separate power source.

 

[JJB1]

BICEPS/TRICEPS:

GIANT SETS #1:

- 3 sets barbell drag curls supersetted with 3 sets skull crushers straight up and outward at a 45 degree angle, supersetted with 3 sets narrow grip barbell press supersetted with 3 sets reverse grip barbell press.

SUPERSET #2:

- 3 sets dumbbell swing curls across the body torquing wrists outward at the top, supersetted with 3 sets lying one arm tricep extensions.

GIANT SET #3:

- 3 sets alternating dumbbell curls, supersetted with 3 sets one arm reverse grip triceps extensions, supersetted with 3 sets one arm overhand triceps extensions, supersetted with 3 sets one arm hammer grip extensions, supersetted with 3 sets one arm rope extensions torquing the wrists outward at the bottom, then repeat all of the above triceps exercises one more time per set.

SUPERSET #4:

- 3 sets dumbbell hammer curls supersetted with 3 sets dumbbell kick backs.

CARDIO:

- 30 minutes on the bike at level 11.

 

[JJB1]

DELTS/TRAPS:

GIANT SET #1:
(Non-stop sets of the following)

• 5 sets side lateral dumbbell raises
• 5 sets front dumbbell raises palms down
• 5 sets dumbbell raises in between front and side
• 5 sets front dumbbell raises hammer grip

GIANT SETS #2:
(Non-stop sets of the following)

• 5 sets bent rear dumbbell raises
• 5 sets rear delts with band, hammer grip
• 5 sets rear delts with band, palms down
• 5 sets band face pulls
• 5 sets dumbbell shrugs straight up and down
• 5 sets dumbbell shrugs rotating backwards
• 5 sets dumbbell shrugs rotating forwards

GIANT SET #3:
- 3 sets of one fluid motion with bands doing side lateral raises up to parallel, then while at parallel to the ground bring bands around to front position and then lower the band down. Next bring the band up in the front position and while at parallel to the ground bring it around to the side position and bring the band down. Repeat until it’s no longer possible.

CARDIO:
- 30 minutes on the bike at level 11.

 

[JJB1]

CARDIO DAY:
MORNING CARDIO:
- one hour on the bike.
AFTERNOON CARDIO:
- 30 minutes on the bike.

 

[JJB1]

I try to out do each leg workout as part of my O.C.D. guilt issues.
LEGS:
- I did one very long non stop set of dumbbell squats below parallel, dead lifting it up after touching the ground with each rep with 30Lbs dumbbells for 125 reps with around 300 reps of calves holding dumbbells, on one foot with no weight, and both feet no weight. I then did more sets to get 150 total reps of deadlift squats and a bunch more calf raises.

 

[JJB1]

AFTERNOON CARDIO:
- 30 minutes on the bike at level 11.

 

[JJB1]

BACK:

• 4 sets one arm barbell rows
• 4 sets one arm band rows
• 4 sets standing band rows
• 4 sets seated band rows supersetted with 4 more sets standing band rows
• 4 sets seated narrow grip pulldowns supersetted with 4 sets standing reverse grip band rows.

 

[JJB1]

CHEST:

• 4 sets dumbbell flies
• 4 sets feet elevated push-ups
• 3 sets wide grip push-ups
• 3 sets semi-narrow grip push-ups
• 4 sets barbell pullovers superset with 4 sets barbell chest press
• 4 sets cable flies hands low, mid chest, and up high.