Getting better everyday! 54 years old!

[JohnJuan]

ARM DAY:

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

SUPERSET #2:
- 3 sets alternating dumbbell hammer curls supersetted with 3 sets one arm dumbbell kick backs

GIANT SET #3:
- 3 sets barbell drag curls with a drop set on each supersetted with 3 sets barbell skull crushers supersetted with 3 sets narrow grip barbell chest press supersetted with 3 sets reverse grip barbell press

GIANT SET #4:
- 3 sets band curls both hands at the same time and alternating curls supersetted with 3 sets reverse grip band curls at the same time and alternating curls supersetted with 3 sets one arm reverse grip band pushdowns supersetted with 3 sets one arm overhand band pushdowns supersetted with 3 sets one hand hammer grip band pushdowns supersetted with 3 sets one arm band rope pushdowns torquing the wrists outward at the bottom of each rep

MEALS:
- 5 protein/oats shakes
- 1 food meal of 1/2Lb extra lean ground turkey breast with 2 cups steamed basmati rice
- 1 food meal of 10 egg whites and 7 rice cakes

 

[JohnJuan]

 

[JohnJuan]

DELTS and TRAPS:

REAR DELTS/TRAPS:
GIANT SET #1:
- 4 sets bent dumbbell lateral raises
- 4 sets rear delt band lateral raises palms inward grip
- 4 sets band face pulls
- 4 sets rear delt band lateral raises hammer grip

TRAPS(still part of GIANT SET #1:
- 4 sets dumbbell shrugs straight up and down
- 4 sets dumbbell shrugs rear rotation
- 4 sets dumbbell shrugs forward rotation

MIDDLE DELT:
SUPERSET #2
- 4 sets standing dumbbell lateral raises and one drip set on the 4th set
- 4 sets band lateral raises
- 4 sets band lateral raises drop weight

SUPERSET #3:
- 3 sets dumbbell front raises palms down
- 3 sets dumbbell front raises hammer grip
- 3 sets band front raises palms down
- 3 sets band front raises hammer grip
- 3 sets band front raises palms down drop weight
- 3 sets band front raises hammer grip drop weight

FRONT DELTS:
GIANT SET #4:
- 3 sets barbell upright rows
- 3 sets band upright rows
- 3 sets band upright rows drop weight

 

[shannon11]

Damn man that's impressive! I pray to look like you when I'm 54.

 

[JohnJuan]

Damn man that's impressive! I pray to look like you when I'm 54.

Thank you

 

[JohnJuan]

LUNCH:
2 cups steamed basmati rice with 1/2Lb 99/1 extra lean ground turkey breast. It’s spiced with garlic powder, onion powder, and hot sauce.
I’ll have the same thing in a couple hours, then one or two more protein/oat shakes.

 

[JohnJuan]

My FLASH ️LABS STACK!

 

[JohnJuan]

I just ate about a million calories.
Cheat meal complete
Diarrhea coming soon???

 

[JohnJuan]

LEGS and CALVES:
Today, I stayed fasted and trained legs then did cardio. I went 16 hours fasted. My muscle endurance was way up after having that cheat meal yesterday, even while fasted. I did my usual 6 sets of dumbbell squats/dead lifts with standing calf raises in a non stop fashion alternating between squats/dead lifts and calves when one or the other would fatigue. Today, I was getting 30 reps per set on several of the squats/dead lifts doing as many as i could then non stop switching to calves then back and forth until everything was dead.
I took HGH upon waking and after legs, then I did cardio. Before lifting weights I took 3 grams of taurine, 1 gram of magnesium, and 4 grams of L-arginine. I took 20mg Cialis upon waking and my daily shot of 55mg test prop, 35mg NPP, and 20mg masteron prop.
CARDIO:
- 20 minutes on the bike on level 12

 

[JohnJuan]

CARDIO SESSION #2:
I just did another 30 minutes of cardio on the bike. Time for bed.

 

[JohnJuan]

BACK/LATS:
I did 4 or more sets for each of the following exercises:
- one arm band rows overhand grip
- one arm band rows underhand grip
- standing band rows
- seated band rows
- narrow grip band pulldowns
- wide grip band pulldowns
- one arm barbell rows
- underhand barbell rows

 

[Gainz.]

3,700mg a week? Holy shit!

 

[JohnJuan]

3,700mg a week? Holy shit!

I wanted to go pro and didn’t care if I died in the process. I went as high as 6,500mg. I had severe depression issues and never expected to live this long. But, I was forced to wise up and now realize you can have a great physique on minimal AAS. I definitely love my HGH though. Haha

 

[Gainz.]

Yeah brother that's crazy, couldn't imagine what you were spending.
But this is great information for all the younger guys! Sometimes less is more than enough!

 

[JohnJuan]

Yeah brother that's crazy, couldn't imagine what you were spending.
But this is great information for all the younger guys! Sometimes less is more than enough!

Back is those days this one company sold great AAS real cheap. They’re no longer around. Everything came in 60ml size for $1/ml. It was very cool for poor guys like me. Haha

 

[Gainz.]

Back is those days this one company sold great AAS real cheap. They’re no longer around. Everything came in 60ml size for $1/ml. It was very cool for poor guys like me. Haha

60ml for a $1.... that's insane! I'd be happy with 60ml for $100

 

[JohnJuan]

60ml for a $1.... that's insane! I'd be happy with 60ml for $100

Oops, I meant $1 per ml. It was $60 for 60ccs of testosterone.

 

[Gainz.]

Oops, I meant $1 per ml. It was $60 for 60ccs of testosterone.

That's still a amazing price. Better than the $5-8 a ml we're spending now

 

[JohnJuan]

CARDIO:
- just did my night time cardio, 30 minutes on the bike. Time for a protein/oat shake then bed.

 

[JohnJuan]

NIGHT TIME CARDIO:
- just did 40 minutes on the bike. Felt great! I’ve got Monday Night Football on the tv and 80’s heavy metal on my head phones. Life is good!