JJB1’s FLASH LABS - Beyond Shredded Old As F&ck Log

**JJB1** · 03-14-2023, 07:45 PM

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** · 03-15-2023, 07:00 PM

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

**Keule206** · 03-16-2023, 03:06 PM

I will try this tomorow at my delts/Traps day
I think i already feel now the pump

Originally Posted by 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** · 03-17-2023, 08:13 PM

Originally Posted by Keule206

I will try this tomorow at my delts/Traps day
I think i already feel now the pump

Nice. I hope you get a great pump!

**JJB1** · 03-17-2023, 08:13 PM

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** · 03-18-2023, 03:02 AM

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.

**ironjunkie777** · 03-18-2023, 04:43 AM

Originally Posted by 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 Daveâ€™s 21 seed/grain toast.

Why so many shakes?

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**JJB1** · 03-18-2023, 04:55 PM

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** · 03-18-2023, 06:40 PM

Originally Posted by ironjunkie777

Why so many shakes?

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I started doing mostly shakes in the 90’s because the most shredded guy I had ever seen said he was on all shakes prepping for his bodybuilding show. So, I stated it and I got shredded. I like to look stage ready year round. Also, I used to work for Phil Hernon who told me he was actually his all time biggest while on all shakes. He did it due to convenience and no time to cook. I actually love the shakes I drink. I don’t like eating food except maybe once or twice a day. I just don’t enjoy eating.

**ironjunkie777** · 03-18-2023, 07:03 PM

Originally Posted by JJB1

I started doing mostly shakes in the 90â€™s because the most shredded guy I had ever seen said he was on all shakes prepping for his bodybuilding show. So, I stated it and I got shredded. I like to look stage ready year round. Also, I used to work for Phil Hernon who told me he was actually his all time biggest while on all shakes. He did it due to convenience and no time to cook. I actually love the shakes I drink. I donâ€™t like eating food except maybe once or twice a day. I just donâ€™t enjoy eating.

Interesting. Might have to start incorporating shakes in my diet. But dang think I would stay hungry

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