JJB’s FLASH LABS Road to 4% LOG

[JJB1]

I got a real good pump today on arms. I took Anadrol, Turinabol, Winstrol, and Cialis this morning. I feel fine on the metformin. I just ordered 200 tabs of 500mg metformin sustained release online.

ARMS:

SUPERSET #1:

• 4 sets alternating dumbbell curls
• 4 sets lying one arm triceps dumbbell extensions

SUPERSET #2:

• 4 sets dumbbell hammers curls
• 4 sets dumbbell triceps kickbacks

GIANT SET #3:

• 4 sets standing barbell curls
• 4 sets skull crushers 45 degree angle
• 4 sets skull crushers 90 degree angle
• 4 sets narrow grip barbell press

GIANT SET #4:

• 4 sets one arm band curls
• 4 sets one arm reverse grip band curls
• 4 sets both arms band curls
• 4 sets both arms reverse grip bald curls
• 4 sets one arm reverse grip triceps band pushdowns
• 4 sets overhand grip triceps band pushdowns
• 4 sets hammer grip triceps band pushdowns

 

[JJB1]

Today, I stayed fasted for 21 1/2 hours and trained legs and did cardio fasted.

LEGS:

• 4 sets dumbbell lunges
• 8 sets single leg dumbbell extensions
• 3 sets lying dumbbell leg curls
• 3 sets standing single leg curls
• 4 sets dumbbell squats
• 4 sets dumbbell deadlifts
• 4 sets stiff legged deadlifts
• 4 sets dumbbell split squats
• 4 sets standing dumbbell calf raises
• 4 sets single leg calf raises body weight
• 4 sets both legs calf raises body weight

CARDIO:
- 40 minutes on the bike level 13 and level 14.

MONKEY FEET DUMBBELL ATTACHMENT:

 

[JJB1]

Breakfast:
Chicken breaat
Turkey breast
Peas
Pinto beans
Kidney beans
Green beans
Tomatoes
Rice
Garlic powder
Onion powder
Chicken bouyon cubes

 

[JJB1]

DELTS/TRAPS

• 6 sets lateral dumbbell raises
• 5 sets bent lateral dumbbell raises
• 4 sets upright rows barbell
• 4 sets bands up in the front, over to the middle, down, then up on the side, over to the front and down
• 4 sets rear band delts hammer grip and over hand grip
• 4 sets band face pulls
• 5 sets dumbbell shrugs

CARDIO:
- 30 minutes on the treadmill speed 3.1, inclined 8%.

 

[JJB1]

YESTERDAY:
TREADMILL:
Cardio only day. 1 hour and 10 minutes on the treadmill at 3.1 speed with inclined at 15 degrees and 10 degrees.
BIKE:
20 minutes on level 12.

TODAY:
CHEST and BACK:

SUPERSET #1:

• 4 sets feet elevated push-ups
• 4 sets one arm barbell rows

GIANT SET #2:

• 2 sets wide grip push-ups
• 3 sets narrow grip push-ups
• 4 sets standing band rows
• 4 sets seated band rows

GIANT SET #3:

• 2 sets band flies up high, down low, mid-pec(Had to stop due to a pec strain)
• 3 sets one arm reverse grip band rows
• 3 sets one arm hammer grip band rows

CARDIO:
- 33 minutes on the treadmill at 3.1 speed and 10 degree incline.

 

[JJB1]

CARDIO #2:
- 40 minutes on the bike at level 12.

 

[JJB1]

ARMS:
SUPERSET #1:

• 3 sets alternating dumbbell curls
• 3 sets one arm lying triceps extensions

SUPERSET #2:

• 3 sets dumbbell hammer curls
• 3 sets dumbbell kickbacks

GIANT SET #3:

• 3 sets one arm band curls
• 3 sets one arm reverse grip band curls
• 3 sets one arm reverse grip triceps band pushdowns
• 3 sets one arm overhand triceps band pushdowns
• 3 sets one arm hammer grip band pushdowns

CARDIO:

• 35 minutes on the treadmill speed 3.2 elevation 8% inclined
• 30 minutes on the bike level 12 and 11.

 

[JJB1]

CARDIO DAY:

TREADMILL:
- 60 minutes at 3.1 speed and 8% inclined.

BIKE:
- 30 minutes on level 11.

 

[JJB1]

DIET:
I decided to stop having cheat meals as of 5 days ago. Spring is coming and I want to look like I can step on stage. I upped the mct oil so with each of my 5 protein shakes I have the following fats/oils for my joints:
3 grams MCT OIL
2 grams FISH OIL
1 gram KRILL OIL

LEGS:
My 50Lb kettlebell came today so I was super excited because it wasn’t due to arrive until Wednesday. I did an hour of pretty much non stop kettlebell exercises of:

• Squats
• Deadlifts
• Stiff legged deadlifts
• Wide stance duck squats
• Standing calf raises

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

METFORMIN/HGH:
I really think the 850mg of metformin at night is helping my HGH work better. I upped the HGH to 3 shots daily totaling 9ius. I look leaner and OMG my hands feel like they’re on fire while sleeping from going completely numb. It hurts! I have 500mg sustained release metformin on the way. I’m using 850mg fast acting metformin from my dad’s stash until it arrives.

 

[JJB1]

DELTS/TRAPS:

GIANT SET #1:

• 4 sets kettlebell upright rows
• 4 sets side lateral band raises
• 4 sets drop tension side lateral band raises

GIANT SET #2:

• 4 sets bent dumbbell lateral raises
• 4 sets one arm kettlebell shrugs
• 4 sets rear band lateral raises hammer grip
• 4 sets rear band lateral raises overhand grip
• 4 sets band face pulls

GIANT SET #3:

• 4 sets front band raises
• 4 sets in between front and side band lateral raises
• 4 sets drop tension band raises

 

[JJB1]

BACK:

GIANT SET #1:

• 4 sets standing band rows
• 4 sets seated band rows
• 4 sets one arm kettlebell rows

NEXT EXERCISE:
- 4 sets narrow grip band rows

SUPERSET #3:

• 4 sets one arm reverse grip band rows
• 4 sets one arm hammer grip band rows

 

[JJB1]

CARDIO ONLY DAY:
1 hour and 34 minutes on the treadmill speed 3.1 to 3.4 at 7-8% inclined.

 

[JJB1]

CHEST DAY:

• 4 sets dumbbell flies/presses
• 3 sets barbell pullovers
• 4 sets upper chest push-ups with feet elevated
• 3 sets close grip push-ups
• 2 sets wide grip push-ups

CARDIO:
- 1 hour on the treadmill at 3.1 speed with 7% elevation.

 

[JJB1]

CARDIO #2:
- 30 minutes on the bike level 11.

DIET:
- only 6 protein/oats shakes today, no food.

 

[JJB1]

CARDIO:

• 2 hours and 10 minutes total
• 1 1/2 hours on the treadmill at speed 3.1 and inclined 8%.
• 40 minutes on the bike at level 11.

 

[JJB1]

I switched to brown tops HGH and added metformin at night and berberine in the morning and afternoon, and my muscles look so full and tight. I don’t know if it’s the switch to brown tops, which actually are slightly less pure than black tops, or if it’s the addition of glucose disposal agents? My guess is I was probably high in fasting glucose from being on high dose HGH for a year. It’s probably the metformin and berberine making better use of the glucose. Who knows for certain but I really like the way my body is looking. I’ve only had one cheat meal in 2 weeks and I feel great! My body weight has been holding 197Lbs for the past 6 months or so.

LEGS YESTERDAY:

• 5 sets of weighted hip thrusts
• 14 sets KETTLEBELL GIANT SETS of sumo squats, deadlifts, squats regular stance, stiff legged deadlifts, standing calf raises.

CARDIO:
- 1 hour of 30 minutes on the treadmill speed 3.1 elevation 8%, and 30 minutes on the bike at level 12.

BICEPS/TRICEPS TODAY:
- 4 sets of each with no particular order:
TRICEPS:

• lying one arm dumbbell extensions
• dumbbell kickbacks
• one arm band pushdowns overhand grip, hammer grip, and reverse grip.

BICEPS:

• alternating dumbbell curls
• hammer dumbbell curls
• kettlebell hammer curls
• dumbbell curls arced across the body
• one arm reverse grip band curls

DIET
- all I’ve been having long term is protein/oats shakes with Mct oil, fish oil, krill oil, taurine, magnesium, multivitamin/mineral/herbs, one meal of extra lean ground turkey breast with Dave’s killer toast dry or steamed basmati rice, and egg whites with Dave’s killer toast dry, or chopped chicken breast with basmati rice.
I use the air fryer a lot for my meats now. The air fryer and a rice cooker and great investments making cooking easy.

 

[JJB1]

99/1 turkey breast with hot sauce and steamed basmati rice.

 

[JJB1]

CARDIO:
- 1 hour total: 35 minutes on the treadmill speed 3.0 inclined 8%, and 25 minutes on the bike level 11.

 

[JJB1]

My 500mg metformin sustained release arrived so now I’m taking one of those at night instead of 850mg regular release. I’m taking 600mg Berberine with my first and third meal.

DELTS/TRAPS:

• 4 sets upright kettlebell rows
• 4 sets one arm kettlebell shrugs
• 4 sets bent dumbbell lateral raises
• 4 sets side dumbbell lateral raises
• 4 sets front dumbbell lateral raises palms down
• 4 sets front dumbbell lateral raises hammer grip
• 4 sets band raises up in the front, over to the side, down at the side, up at the side, over to the front, down in the front.
• 4 sets rear delts with bands palms down
• 4 sets rear delts with bands hammer grip
• 4 sets band face pulls

 

[JJB1]

CARDIO:
- 35 minutes on the treadmill at speed 3.2 inclined 10%.

 

[JJB1]

BACK:

• 4 sets one arm barbell rows
• 3 sets one arm kettlebell rows
• 4 sets one arm band rows
• 3 sets narrow grip band pulldowns
• 3 sets standing band rows
• 4 sets reverse grip one arm band rows

 

[JJB1]

CHEST:

• 4 sets feet elevated pushups
• 4 sets dumbbell flies and presses
• 3 sets barbell pullovers with pelvic region chest presses
• 2 sets push-ups wide grip and shoulder position
• 2 sets push-ups hands close and navel position
• 2 sets band flies down low, mid pec, and up high
• 

 

[JJB1]

LEGS:
I didn’t count sets. I did the following with a 50Lb kettlebell:

• duck squats
• regular squats
• deadlifts
• stiff legged deadlifts
• standing calf raises

With the monkey feet attachment I did:

• dumbbell leg extensions
• dumbbell leg curls

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

 

[JJB1]

ARMS:

GIANT SET #1:
(3 sets each)

• standing barbell curls
• skull crushers
• narrow grip barbell press

SUPERSET #2:
(3 sets each)

• alternating dumbbell curls
• lying one arm dumbbell extensions

SUPERSET #3:
(3 sets each)

• dumbbell hammer curls
• dumbbell kickbacks

GIANT SET #4:
(2 sets each)

• one arm band curls
• both arms band curls
• one arm reverse band curls
• both arms reverse band curls
• one arm reverse grip triceps extensions
• one arm overhand grip triceps extensions
• one arm hammer grip triceps extensions

 

[JJB1]

Yesterday, I took 10.5ius HGH because I skipped a shot the night before. OMG, while sleeping my numb hands felt like they were on fire. Hurts so good because I know I’m growing.

DELTS/TRAPS:

SUPERSET #1:
(4 sets each)

• upright rows with a 50Lb kettlebell
• bend lateral dumbbell raises

SUPERSET #2:
(4 sets each)

• side lateral band raises
• band laterals up in front, over to side, down at side, up at side, over to front, down at front

GIANT SET #3:
(4 sets each)

• one arm kettlebell shrugs
• rear delt band laterals palms down
• rear delt band laterals hammer grip
• band face pulls

CARDIO:
- 35 minutes on the treadmill 3.3 speed, 7% elevation

DIET:
- Lately I’ve been having one food meal and 5 protein/oat shakes. Today’s food meal is 1/2Lb extra lean ground turkey breast and 2 cups basmati rice with hot sauce.

 

[JJB1]

CARDIO #2:
- 35 minutes on the treadmill 3.2 speed, 7% elevation

 

[JJB1]

AM CARDIO:
- 1 hour on the treadmill 3.2 speed, 7% inclined.

 

[JJB1]

PM CARDIO:
- 45 minutes on the bike at level 12.

 

[JJB1]

I’ve been dragging ass lately from no cheat meals, and when I last had one I didn’t go overboard or even come close so I’m depleted. To motivate myself I took 50mg winstrol and 50mg tbol upon waking, doubled my kratom dose, and doubled my methyl blue dose. I got a real good pump and had a satisfying chest workout.
CHEST:

• 4 sets feet elevated push-ups
• 3 sets close grip push-ups with hands at mid stomach range
• 4 sets dumbbell flies and presses combo
• 3 sets wide grip push-ups

 

[JJB1]

BACK:

• 4 sets one arm reverse grip band rows
• 4 sets seated band rows
• 4 sets standing band rows

SUPERSET:

• 3 sets narrow grip band pulldowns
• 3 sets more standing band rows

SUPERSET:

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

DIET:
Today I’ve only had two protein oat shakes so far. It’s been a week since my last cheat meal which was a cheeseburger, fries, and a quesadilla. I didn’t have any dessert foods and I really wanted them. The past week has been days consisting of 5 protein oat shakes and one meal of egg whites or turkey breast with rice or dry Dave’s 21 grain/seed toast.
I always get weird in the head when I’m depleted, plus low energy. But the reoccurring dilemma is the guilt I feel regarding actually committing to a cheat meal. I feel depressed and a bit desolate which is always the outcome of too long without a very high fat, high carb cheat meal. Knowing this feeling doesn’t just fade away I forced out today’s back workout by doubling up on preworkouts. My back got a great pump and stretch. I’m lying here thinking I can make it until Monday night for a cheat meal. I just have to be careful to not snap on anyone which happens when I feel like this. I can’t say what I’ll do. Feeling this way sucks! I think I’ll take more stimulants and see what happens.