Getting better everyday! 54 years old!
- Thread starter JohnJuan
- Start date
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
- 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
Gainz.
Well-known member
I'm gonna do this today. Was supposed to be a back day, but my back still feels a little sore. My chest is ready to work!
Heck yeah!
unclem
Well-known member
bandit you carb loading lol.
unclem
Well-known member
looks great JJ but you could of had a stroke with numbers like that. i got a pacer- defib implanted in me so iam set at 60 i asked to boost 70 they said noway. w/o gear iam on 30 drugs for brain & heart. very well taken care of.
I had no idea my bp was that high. A friend kept pressuring me to test it. I didn’t listen until one day I just did it and I was shocked it was so high. I started my diet that day last year on October 1st. That friend died in June due to long term extremely high bp which led to kidney failure which led to cardiac arrest while at the dialysis clinic. He saved my life.
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
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
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
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
Yesterday evening I had a cheat meal after 7 days of being good. I finished the meal at 6pm, went diarrhea, did 30 minutes on the bike, went diarrhea again, and fasted 16 hours.
Today, I got up at 6am and took some HGH. I took more HGH at 8am. At 10am I had my first protein shake. At 4pm I had my 4th protein shake then trained legs and rode the bike.
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 more reps of squats/dead lifts. I did all reps with a shoulder width stance today. Then I put the dumbbells down and did calf raises one leg at a time, followed by both legs at the same time to failure.
CARDIO:
- 30 minutes on the bike at level 12
Today, I got up at 6am and took some HGH. I took more HGH at 8am. At 10am I had my first protein shake. At 4pm I had my 4th protein shake then trained legs and rode the bike.
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 more reps of squats/dead lifts. I did all reps with a shoulder width stance today. Then I put the dumbbells down and did calf raises one leg at a time, followed by both legs at the same time to failure.
CARDIO:
- 30 minutes on the bike at level 12
CURRENT GEAR PROTOCOL:
FLASH LABS AAS (29 gauge slin pin for all shots)
- 55mg testosterone propionate daily
- 35mg NPP daily
- 20mg masteron propionate daily
- 20mg Cialis daily
THE-PROVIDER HGH
- 8ius HGH (2ius fasted upon waking. 4ius immediately post workout, 2ius before bed)
FLASH LABS AAS (29 gauge slin pin for all shots)
- 55mg testosterone propionate daily
- 35mg NPP daily
- 20mg masteron propionate daily
- 20mg Cialis daily
THE-PROVIDER HGH
- 8ius HGH (2ius fasted upon waking. 4ius immediately post workout, 2ius before bed)
Today, I got up at 6am and took 3ius HGH, 55mg testosterone propionate, 35mg NPP, 20mg masteron propionate, 20mg Cialis. I stayed fasted until 8:30am. Had a protein/oat shake, waited an hour, then rode the bike for 30 minutes. I’ve been doing 5 on, 1 off with weight lifting. I try to do cardio everyday.
I put a movie on Netflix or Amazon Prime to divert my mind from the pain and boredom of cardio.
CHEST DAY:
- 5 sets upper chest push-ups with feet elevated 3 feet high. (It’s not very easy to get the feet up that high on a table haha
)
- 4 sets barbell pullovers with an arcing chest press at the belly button (not easy at all to get the arc motion going towards the feet then press up and back and into a behind the head drop, then pull back over the head to the lower chest area)
- 4 sets wide hand push-ups until I can’t get any more reps then move them hands inward a few inches each few reps.
- 4 sets band cable cross overs with hands going downward, to the mid chest line, and upwards, some reps as flies and some as more of a fly press.
CARDIO:
- 20 minutes on the bike
- 5 sets upper chest push-ups with feet elevated 3 feet high. (It’s not very easy to get the feet up that high on a table haha
)- 4 sets barbell pullovers with an arcing chest press at the belly button (not easy at all to get the arc motion going towards the feet then press up and back and into a behind the head drop, then pull back over the head to the lower chest area)
- 4 sets wide hand push-ups until I can’t get any more reps then move them hands inward a few inches each few reps.
- 4 sets band cable cross overs with hands going downward, to the mid chest line, and upwards, some reps as flies and some as more of a fly press.
CARDIO:
- 20 minutes on the bike