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  • Page 30 of 40 FirstFirst ... 202829303132 ... LastLast
    Results 291 to 300 of 392

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

    1. #291
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      LEG DAY:
      - 5 sets dumbbell lunges
      - 5 sets dumbbell squats
      - 5 sets dumbbell stiff legged deadlifts
      - 10 sets standing dumbbell calf raises


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

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    4. #292
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      Today, I stayed fasted for 22 hours. I took preworkout orals and HGH to spare muscle and help while I trained fasted. I lasted 13 days without orals. Haha ��
      50mg tbol
      50mg Anadrol
      50mg winstrol
      3ius HGH pre and post weight lifting.


      CHEST and BACK:


      SUPERSET #1:
      - 4 sets push-ups with feet elevated for upper chest
      - 4 sets one arm barbell rows


      SUPERSET #2:
      - 4 sets wide grip push-ups
      - 4 sets bent barbell reverse grip rows


      GIANT SET #3:
      - 4 sets close grip push-ups
      - 4 sets standing band rows
      - 4 sets seated band rows


      GIANT SET #4:
      - 4 sets band flies up high, down low, and mid pec
      - 4 sets one arm band rows reverse grip
      - 4 sets one arm band rows hammer grip


      CARDIO:
      - 1 hour on the bike level 11.


      Today, I’ll have two meals, each consisting of 10 egg whites, 2 cups steamed rice, and steamed broccoli with salsa, garlic and onion powder.

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    7. #293
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      DIET TODAY:
      - 10 egg whites with 2 cups steamed basmati rice
      - 5 protein/oat shakes in water
      - each drink also get 2 grams fish oil, 2 grams MCT oil, 1 gram Krill oil, 1 gram taurine, 500mg magnesium (3 times today), 1 vitamin/mineral (3 times today)


      BICEPS, TRICEPS, DELTS, TRAPS:


      I did all giant sets of random order of the following:


      BICEPS:
      - dumbbell drag curls both arms same time
      - alternating dumbbell curls
      - dumbbell hammer curls
      - standing band curls together
      - alternating seated band curls
      - reverse grip band curls


      TRICEPS:
      - one arm band pushdowns overhand
      - one arm band pushdowns reverse grip
      - one arm band pushdowns hammer grip
      - lying one arm dumbbell extensions
      - dumbbell kickbacks
      - band kickbacks


      DELTS:
      - dumbbell lateral raises
      - bent dumbbell raises
      - band lateral raises
      - band up in the front, over to the side, down, up at the side, over to the front, down in the front.


      TRAPS:
      - dumbbell shrugs

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    10. #294
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      LEG DAY: (it hurt!)


      - 4 sets dumbbell lunges
      - 4 sets dumbbell squats touching the dumbbells to the ground behind my feet so it’s all quads and it burns.
      - 4 sets dumbbell stiff legged deadlifts
      - 4 sets regular dumbbell deadlifts
      - 4 sets standing dumbbell calf raises, one legged calf raises without weight, and both legs calf raises without weight.

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    13. #295
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      BACK:

      • 4 sets bent dumbbell rows both arms
      • 4 sets one arm barbell rows
      • 4 sets bent reverse grip barbell rows
      • 4 sets standing band rows both arms
      • 4 sets seated band rows both arms
      • 4 sets seated band narrow grip pull downs
      • 4 sets standing reverse grip band rows
      • 4 sets one arm reverse grip band rows
      • 4 sets one arm hammer grip band rows

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    16. #296
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      10 egg whites, 2 cups steamed basmati rice, water, beef and chicken bullion cubes, garlic and onion powder, hot sauce.
      8C2DA048-81FA-4D8E-A102-2450D3D74AE1.jpeg

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    19. #297
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      CHEST:
      - 3 sets flat dumbbell flies
      - 3 sets barbell pullovers
      - 5 sets band flies up high, down low, middle pec
      - 3 sets feet elevated push-ups
      - 2 sets push-ups wide hands
      - 2 sets push-ups narrow hands


      CARDIO:
      - 40 minutes on the bike level 11.

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    22. #298
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      BICEPS/TRICEPS:


      SUPERSET #1:
      - 3 sets alternating dumbbell curls
      - 3 sets lying one arm triceps extensions


      SUPERSET #2:
      - 3 sets dumbbell hammer curls
      - 3 sets dumbbell triceps kickbacks


      GIANT SET #3:
      - 3 sets barbell curls
      - 3 sets skull crushers
      - 3 sets narrow grip barbell presses


      GIANT SET #4:
      - 3 sets one arm triceps band pushdowns reverse grip
      - 3 sets one arm triceps band pushdowns overhand grip
      - 3 sets one arm triceps band pushdowns hammer grip
      - 3 sets band curls
      - 3 sets hammer grip band curls
      - 3 sets reverse grip band curls


      CARDIO:
      - 45 minutes on the bike level 11.

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    25. #299
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      DELTS/TRAPS:


      GIANT SET #1:
      (5 sets of the following)
      - lateral dumbbell raises
      - bent lateral dumbbell raises
      - front dumbbell raises palms down
      - front dumbbell raises hammer grip
      - dumbbell raises in between front and side


      GIANT SET #2:
      (5 sets of the following)
      - band raises up at the side, over to the front, down in the front, up in the front, over to the side, down at the side.
      - bent dumbbell raises
      - dumbbell shrugs straight up, rotated backwards, and rotated forwards.


      CARDIO:
      - 20 minutes on the bike level 11.

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    28. #300
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      Leg day. I got to try out my new device that attaches a dumbbell to the bottom of my shoe for leg curls and leg extensions. It works incredibly well! This was the first time I’ve done lying leg curls since I tore my hamstring doing them a year ago. I tore my ham 3 times in one year and swore I done with isolated hamstring exercises. It went well today even though each rep scared the puss out of me waiting for a “rip.”


      LEGS:
      - 4 sets dumbbell lunges
      - 5 sets one legged dumbbell extensions
      - 3 sets lying dumbbell leg curls
      - 4 sets dumbbell squats
      - 4 sets dumbbell deadlifts
      - 4 sets stiff legged dumbbell deadlifts
      - 3 sets barbell split squats
      - 4 sets dumbbell standing calf raises
      - 4 sets one single leg calf raises no weight
      - 4 sets both legs calf raises no weight


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


      MEALS:
      4 protein/oat shakes and 1 meal consisting of 6 egg whites, 5 ounces 99/1 extra lean ground turkey breast, 2 cups rice, hot sauce, garlic and onion powder.

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