JJB1’s FLASH LABS LOG - goal is 4% body fat

[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.

 

[The3rdman]

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

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

why this speed and incline?

 

[JJB1]

why this speed and incline?

Honestly, because they feel comfortable while watching a movie on my big screen. Haha 😂

 

[The3rdman]

Honestly, because they feel comfortable while watching a movie on my big screen. Haha 😂

Hah can't beat that!!

 

[JJB1]

Hah can't beat that!!

Don’t want to kill myself. Haha I like to put a movie on and do an hour without thinking about how much it sucks doing cardio.

 

[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.

 

[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.

 

[7mfprfp]

Do you track macros? If so, what are your percentages for p-c-f?

 

[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]

Do you track macros? If so, what are your percentages for p-c-f?

I take in around:
350-400 grams protein
350-400 grams carbs
75 grams of fat all from fish oil, krill oil, MCT oil, and sesame oil

So, that’s around 3,500-4,000 calories.
Approximately 40/40/20
40% protein, 40% carbs, 20% fat
I never accurately count.

My meals are all the same:
4-5 protein oat shakes
10 egg whites and rice
1/2Lb extra lean ground turkey breast and rice
I substitute dry toast or rice cakes for the rice sometimes.

 

[7mfprfp]

I take in around:
350-400 grams protein
350-400 grams carbs
75 grams of fat all from fish oil, krill oil, MCT oil, and sesame oil

So, that’s around 3,500-4,000 calories.
Approximately 40/40/20
40% protein, 40% carbs, 20% fat
I never accurately count.

My meals are all the same:
4-5 protein oat shakes
10 egg whites and rice
1/2Lb extra lean ground turkey breast and rice
I substitute dry toast or rice cakes for the rice sometimes.

How much oats in 2 scoops of protein. I used to that protein/oat shakes all the time

 

[JJB1]

How much oats in 2 scoops of protein. I used to that protein/oat shakes all the time

I use the same protein scooper and put 2 scoops of instant oats in.

 

[7mfprfp]

I use the same protein scooper and put 2 scoops of instant oats in.

How much benefit do you feel you get from 10mg tren daily? That's a really interesting strategy to me. I know it's probably hard to describe. Do you feel like it helps with fat loss and fullness? Personally my body wouldn't be too catabolic with your macros

 

[JJB1]

How much benefit do you feel you get from 10mg tren daily? That's a really interesting strategy to me. I know it's probably hard to describe. Do you feel like it helps with fat loss and fullness? Personally my body wouldn't be too catabolic with your macros

I actually had to drop the tren. Every time I do tren at first I love the feeling of power and confidence but after a month I start feeling toxic like it’s too much for my old liver to handle. I like the added strength benefits and I hope for accelerated fat loss. The worst part though is I snap out of nowhere if someone disrespects me with even a slight attitude in the tone of their voice. I can’t bite my tongue. It makes me feel violent impulses which really scares me. I’m not very mentally stable in general. I just don’t trust myself on tren.

 

[7mfprfp]

I actually had to drop the tren. Every time I do tren at first I love the feeling of power and confidence but after a month I start feeling toxic like it’s too much for my old liver to handle. I like the added strength benefits and I hope for accelerated fat loss. The worst part though is I snap out of nowhere if someone disrespects me with even a slight attitude in the tone of their voice. I can’t bite my tongue. It makes me feel violent impulses which really scares me. I’m not very mentally stable in general. I just don’t trust myself on tren.

I ran it about 10 years ago and quit after 2 weeks for the same reason. What's your favorite compound to "microdose" that still gives you bang for your buck? I'd like to get off my Anavar for an oil for this summer cut that I have in progress right now. Running 300 cyp, 300 primo 4iu gh, and 50 var now.