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Approved Log JohnJuan’s FLASH LABS LOG

JohnJuan

Approved Source - REP
Gold
I stopped the orals today. Going to take a little break. Today, upon waking, I took 2iu HGH, 55mg test prop, 35mg NPP, 20mg masteron prop, and 20mg Cialis. I trained back/lats and cardio.
BACK/LATS:
- 7 sets one arm barbell rows
- 4 sets standing band rows
- 4 sets seated band rows
- 4 sets one arm reverse grip standing band rows
- 4 sets seated one arm pulldowns

I then took 3ius HGH, followed by
CARDIO: 30 minutes on the bike
 

JohnJuan

Approved Source - REP
Gold
I didn’t make it to the grocery store so I just ate 10 egg whites with salsa and 7 rice cakes. I popped another Cialis. Today is an off day but I’m going to train chest for my mental well being. I need to relieve this stress. I’ll just wing the entire workout. Go with the flow. Be like water like Bruce Lee says.

CHEST:

  • 4 sets of push-ups with feet elevated on the bed for upper chest, 16-18 reps each.
  • 4 sets of band/cable crossovers with hands going downward for lower/inner chest.
  • 3 sets of push-ups with very wide spacing for 10 reps followed by hands wide spacing for 4 reps followed by shoulder width hands for 2 reps followed by hands just inside shoulder width spacing for 2 reps.
  • 3 sets band/cable crossovers with hands going upward at shoulder height for upper/inner chest followed by hands going mid position for middle/inner chest.
I’m getting a real good chest pump!

I guess the 40mg Cialis is doing it’s job:
FC3653DB-CAF1-4C51-A88F-B8D740A79627.jpegF2379A72-1091-4685-98FB-8FFA2BFF5A11.jpeg
 

JohnJuan

Approved Source - REP
Gold
Today, I did all giant sets for biceps and triceps. I trained fast and got a sweet pump!
BICEPS and TRICEPS:
I did the following exercises in no particular order.

BICEPS:
- 4 sets dumbbell hammer curls
- 4 sets one arm standing band curls
- 4 sets alternating dumbbell curls
- 4 sets one arm reverse band curls
- 4 sets barbell drag curls
- 4 sets dumbbell swing curls bringing them close to my stomach with a hammer grip and torquing them outward on the way up

TRICEPS:
- 4 sets dumbbell kick backs
- 4 sets one arm reverse pushdowns
- 4 sets one arm overhand grip pushdowns
- 4 sets one arm hammer grip pushdowns
- 4 sets barbell skull crushers
- 4 sets narrow grip barbell presses
- 4 sets reverse grip barbell presses
- 4 sets one arm lying dumbbell extensions
- 4 sets rope pushdowns torquing wrists outward at the bottom
 

JohnJuan

Approved Source - REP
Gold
I just had a real good shoulder workout!!! I literally doubled my weight on dumbbell lateral raises. On upright rows I went up by 33%. On front dumbbell raises I went to by 33%.
DELTS/TRAPS:
- 4 giant sets of:
A.
bent dumbbell lateral raises,
B. dumbbell shrugs straight up,
C.
rotating backwards, and
D. rotating forwards,
E. rear band laterals hands facing each other,
F. face pulls,
G. rear band laterals hands hammer grip.
- 3 supersets of dumbbell lateral raises and band lateral raises.
- 4 supersets of upright barbell rows and upright band rows.
- 3 giant sets of:
A.
front dumbbell raises palms down,
B. front dumbbell raises hammer grip.
C. front band raises palms down,
D. front band raises hammer grip.
5D178C25-148C-4ED6-BAAF-779F4AC303CF.jpeg
 

JohnJuan

Approved Source - REP
Gold
Guys, I’ve only had one cheat meal in 9 weeks. I’ll probably pay the price tomorrow but I’m going to get a pizza, Doritos, skittles, and cinnamon twists. The good news is I actually can taste things today. I’ve had very little sense of taste since having Covid early on this year for 5 weeks. So far today I’ve only had 3 protein shakes and they taste delicious so I think I’ll enjoy the chest meal. Tomorrow it’s back on the diet and it’s leg day. 🏋️‍♀️
 

JohnJuan

Approved Source - REP
Gold
I just did legs and rode the bike. All the glycogen from yesterday’s cheat meal allowed me to get more reps per set. I fasted 18 hours after yesterday’s cheat meal and I slept 13 hours, although, I got up to pee and to get water a dozen times. I drank 68 ounces of water throughout the night due to all the sodium in the cheat meal.
LEGS:
I did my usual 6 dumbbell squats/dead lifts for legs with feet shoulder width apart followed by wide stance followed by narrow stand followed by standing dumbbell calf raises followed by a few more squats/dead lifts. Then I put the dumbbells down and did single leg calf raises and both legs at the same time calf raises. I got 22 reps for squat dead lifts on 4 sets but dropped reps on the last 2 sets.
CARDIO:
I did 30 minutes on the bike at level 11 for 10 minutes and level 12 for 20 minutes.
 

JohnJuan

Approved Source - REP
Gold
BACK/LATS:

GIANT SET:

- 4 giant sets of one arm barbell rows followed by one arm band rows followed by reverse grip one arm band rows.

STRAIGHT SET:
- 4 sets reverse grip barbell rows.

GIANT SET:
- 4 sets standing band rows followed by seated band rows followed by standing band rows again.

STRAIGHT SET:
- 4 sets narrow grip band pulldowns.
 

JohnJuan

Approved Source - REP
Gold
I got an amazing pump on chest today! The last couple days I had 5 shakes and 2 meals which has me looking more full and striated.

CHEST:

GIANT SET #1:

- 4 sets feet elevated push-ups
- 4 sets barbell pull overs
- 4 sets band cross overs hands down low

GIANT SET #2:
- 3 sets push-ups hands wide, semi wide, and shoulder width
- 3 sets barbell pull overs going down to the belly button with a wide arch
- 3 sets band cross overs hands up high
- 3 sets band cross overs hands middle position

CARDIO:
- 30 minutes on the bike
 

JohnJuan

Approved Source - REP
Gold
ARM DAY:

GIANT SET #1:
Biceps:

- 3 sets alternating dumbbell curls
Triceps:
- 3 sets one arm reverse grip pushdowns
- 3 sets one arm overhand grip pushdowns
- 3 sets one arm hammer grip pushdowns

SUPERSET #2
Biceps:

- 3 sets one arm standing band curls
Triceps:
- 3 sets lying one arm dumbbell extensions

GIANT SET #3:
Biceps:

- 3 sets barbell drag curls
Triceps:
- 3 sets barbell skull crushers
- 3 sets narrow grip barbell presses
- 3 sets reverse grip barbell presses

SUPERSET #4:
Biceps:

- 3 sets dumbbell hammer curls
Triceps:
- 3 sets dumbbell kick backs

SUPERSET #5:
Biceps:

- 3 sets one arm reverse band curls
Triceps:
- 3 sets rope pushdowns torquing wrists outward at the bottom
 

JohnJuan

Approved Source - REP
Gold
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
- 4 sets band lateral raises
- 4 sets band lateral raises drop weight
SUPERSET #3:
- 4 sets barbell upright rows
- 4 sets band upright rows
FRONT DELTS:
GIANT SET #4:

- 4 sets dumbbell front raises palms down
- 4 sets dumbbell front raises hammer grip
- 4 sets band front raises palms down
- 4 sets band front raises hammer grip
- 4 sets band front raises palms down drop weight

CARDIO:
- 30 minutes on the bike
 

JohnJuan

Approved Source - REP
Gold
Today I’ve had 3 protein/oat shakes and I’m about to have my 2nd food meal which was 1/2Lb extra lean ground turkey breast and 1 1/2 cups of basmati rice. I’ll have a final protein/oat shake before bed.
 

JohnJuan

Approved Source - REP
Gold
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
 

JohnJuan

Approved Source - REP
Gold
BACK/LATS:
- 5 sets one arm barbell rows (strength was up 50% today)
- 4 sets narrow grip pull downs
- 3 sets bent over reverse grip barbell rows
- 4 sets standing band rows supersetted with seated band rows

CARDIO:
- 20 minutes on the bike
 

JohnJuan

Approved Source - REP
Gold
First food meal of the day.
2 slices Dave’s 21 grain/seed toast, 6 ounces London Broil, spicy and regular mustard, 2 sliced tomatoes.
66BCE323-2701-428F-89FF-386458C959D0.jpeg
 

JohnJuan

Approved Source - REP
Gold
Blood pressure check:
Remember when I started my diet one year ago my blood pressure was 175/125. Just goes to show with hard work, a perfect diet, and 5mg nebivolol, you can change your odds in life.
902D5201-4F27-499C-8FC2-B12E40F9EA6C.jpeg
 

JohnJuan

Approved Source - REP
Gold
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
 

JohnJuan

Approved Source - REP
Gold
MORE CARDIO: I just did another 20 minutes of cardio on the bike for stress release, and to spike my metabolism. I took HGH afterwards and stayed fasted for 45 minutes.
 

JohnJuan

Approved Source - REP
Gold
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
 

JohnJuan

Approved Source - REP
Gold
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
AA3BE223-A5E3-4110-9B0F-FB0F88E2064A.jpeg
 
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