Thread: FLASH LEAN BULK LOG

Today's food minus 900kcal for dinnerScreenshot_20220825-091150_MyFitnessPal.jpgScreenshot_20220825-091158_MyFitnessPal.jpgScreenshot_20220825-110458_MyFitnessPal.jpg

Trained arms this morning. Giant sets for each

EZ bar curl 8reps
SS
Hammer curls 8reps
SS
Cable concentration curls 8reps
3 rounds of this, all done to near failure and failure on some

Dual handle push down 8reps
SS
DB laying extensions 8reps
SS
Dual handle bent extensions 8reps
Done for 3 rounds all close to failure

Decline leg raises 4xfailure.

Oh yeah its 8wks flash blend 3.7ml/wk....tbol 50mg/day

Other supplements is
Cialis 5mg/day
Aromasin 25mg split/wk
Caber .25mg 2x/wk
Fish oil
Multivitamin
B12
P5P
Rich piana organ defense
Zinc
Magnesium
Calcium
Turmeric

Yesterday was legs

Laying leg curl- worked to a heavy 10 and did 3 set

Squats- worked up to a heavy 2 sets of 8 beating the weight last wk

Leg extension- did a weight can barely get 10 reps then a cluster set. So 10rep 20second rest 10rep 20sec rest 10rep.

Leg press- picked a weight for a hard 30 reps then did a cluster set

SLDL- worked to heavy weight to do 3x8

Chest and shoulders

Slight decline db press. Worked up to a heavy set of 12

Incline BB. Worked to a heavy set of 10

Plate loaded chest press. Heavy set of ten with a cluster set

Dips. 4xfailure

Bent over fly. 30reps 3sets
SS
Lateral DB raise. 15reps 3sets

Toe press. 5x10

Tibia raise. 4x10

Subbed - keep up the work!!!


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Sorry guys, yesterday I day back and today was arms

Seated hammer- 3x12

Concentration preacher curl- 3x10

EZ bar curl- 3x8 after each set did 6 partials from the bottom

Dual handel pushdown- 3x10

Floor press-3x8

Laying DB extensions- 3x10 and a drop set

Originally Posted by LukasISsmall

Yesterday was legs

Laying leg curl- worked to a heavy 10 and did 3 set

Squats- worked up to a heavy 2 sets of 8 beating the weight last wk

Leg extension- did a weight can barely get 10 reps then a cluster set. So 10rep 20second rest 10rep 20sec rest 10rep.

Leg press- picked a weight for a hard 30 reps then did a cluster set

SLDL- worked to heavy weight to do 3x8

Those cluster sets can be killer! It’s great to see other people employ intensity work in their routines.


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Thrown together last night from left overs. Basically just dirty rice