Follidrone 2.0 Log - FEMALE

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  1. Quote Originally Posted by kjkitzman View Post
    Really good so far. Today I did back and biceps and noticed I didn't have to go down in weight in bicep training like I normally do because I normally become very fatigued quickly. I kept with the 10 lb dumbbells all the way through instead of going down to 8 lbs.

    Hip thrusts went up 10 lbs
    So muscular endurance seems to be improved and I think thats a great sign. A PR on hip thrusts can be a beautiful thing! Sounds like things are going in the right direction for you so far. Im really enjoying 4 caps at the current moment and think the sweet spot hit on week 3 for sure. Def keep track and keep pressing your limits!
    Current Log: http://anabolicminds.com/forum/workout-logs/291581-officially-chasing-abs.html#post5714196


  2. So since I started FD2 (almost two weeks) I have had two episodes were I have had an anxiety attack. Always in the middle of the night. Wake up and literlly freaking out. Last night was one of those nights. Anyone else experience this or is it from the FD2? It can just be from stress. I just started Ashwagandha back up yesterday.
    .:Share your energy where itís appreciated:.
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    RXS Supplement Athlete: Code KELSEY for 25% off at rxssupplements.com
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  3. Quote Originally Posted by kjkitzman View Post
    So since I started FD2 (almost two weeks) I have had two episodes were I have had an anxiety attack. Always in the middle of the night. Wake up and literlly freaking out. Last night was one of those nights. Anyone else experience this or is it from the FD2? It can just be from stress. I just started Ashwagandha back up yesterday.
    Uh oh. Wonder if it's hypoglycemia or cortisol related

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    Today is a rest day. Been really trying to slowly taper cardio off each week. Was doing about 4-5 days a week when cutting. Currently doing 2 days a week right after my upper body days. Two days of total REST days but hitting my 10,000 Fitbit steps ALWAYS!

    Trying to grow my glutes and biceps.

    I will start logging more workouts once weights go up!

    Any good exercises for a basement workout (no gym membership here) - I have dumbbells, barbell, plates, bench, resistance bands, and slingshot hip circle!
    .:Share your energy where itís appreciated:.
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  5. Quote Originally Posted by kjkitzman View Post
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    Today is a rest day. Been really trying to slowly taper cardio off each week. Was doing about 4-5 days a week when cutting. Currently doing 2 days a week right after my upper body days. Two days of total REST days but hitting my 10,000 Fitbit steps ALWAYS!

    Trying to grow my glutes and biceps.

    I will start logging more workouts once weights go up!

    Any good exercises for a basement workout (no gym membership here) - I have dumbbells, barbell, plates, bench, resistance bands, and slingshot hip circle!
    Better question, what have you been doing?
    Current Log: http://anabolicminds.com/forum/workout-logs/291581-officially-chasing-abs.html#post5714196
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  6. AnabolicMinds Site Rep
    MidwestBeast's Avatar

    Quote Originally Posted by kjkitzman View Post
    So since I started FD2 (almost two weeks) I have had two episodes were I have had an anxiety attack. Always in the middle of the night. Wake up and literlly freaking out. Last night was one of those nights. Anyone else experience this or is it from the FD2? It can just be from stress. I just started Ashwagandha back up yesterday.
    I haven't had any of these experiences with it. Whatever the case may be, I hope it subsides/doesn't happen again for you; anxiety attacks suck.
    Psalm 34:10 - "The lions may grow weak and hungry, but those who seek the Lord lack no good thing."
    EvoMuse Representative | [email protected] | Inspire to Evolve

  7. Quote Originally Posted by kjkitzman View Post
    So since I started FD2 (almost two weeks) I have had two episodes were I have had an anxiety attack. Always in the middle of the night. Wake up and literlly freaking out. Last night was one of those nights. Anyone else experience this or is it from the FD2? It can just be from stress. I just started Ashwagandha back up yesterday.
    Have never had any anxiety issues with It, but did have symptoms of Hypoglycemia when i first tried it whilst on a KETO diet, since then i have had no issues, maybe due to adapting to product and building a slight tolerance.

  8. Quote Originally Posted by TheMovement View Post
    Better question, what have you been doing?
    Lower Body
    Glute Activation exercises
    Hip Thrust with 10 second holds on last rep
    Glute Bridges
    Bulgarian Squats
    Curtsey Lunges
    Goblet Squat
    Sumo Squat
    RDLs
    SLDLs
    Single Leg DLs
    Sumo DLs
    Conventional Deadlifts
    Kettlebell Swings
    Forward Lunges
    Step Ups
    Static Lunges

    Shoulders
    Overhead Press
    Lateral Bent Raises
    DB shoulder press
    Underhand Front Raise
    Upright Row
    Front Raise
    Arnold Press

    Back
    Lat Pull Downs with resistance bands
    Rear Delt Fly
    Bent Over Rows with plate/barbell
    Single Dumbbell Rows
    Close grip pull down with bands

    Biceps
    Bicep Curl
    Hammer Curls
    Wide Curls
    Preacher Curls -single
    Seated Incline Bench Bicep Curls
    Plate Curls
    Drag Curls


    Triceps
    Kickbacks
    Overhead Tricep Extension
    Tricep Dips
    Skull Crushers
    Pushdowns - using resistance bands

    *Dont do chest due to BA done this past December.
    .:Share your energy where itís appreciated:.
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    RXS Supplement Athlete: Code KELSEY for 25% off at rxssupplements.com

  9. Quote Originally Posted by MidwestBeast View Post
    I haven't had any of these experiences with it. Whatever the case may be, I hope it subsides/doesn't happen again for you; anxiety attacks suck.
    I agree, hopefully the ashwagandha helps.

    Quote Originally Posted by paul56778 View Post
    Have never had any anxiety issues with It, but did have symptoms of Hypoglycemia when i first tried it whilst on a KETO diet, since then i have had no issues, maybe due to adapting to product and building a slight tolerance.
    I did notice some hypo when I took it fasted since I do practice IF diet. So now I just do 3 times a day with meals.
    .:Share your energy where itís appreciated:.
    Follow my journey -> IG: kelseyjfit
    RXS Supplement Athlete: Code KELSEY for 25% off at rxssupplements.com

  10. Quote Originally Posted by kjkitzman View Post
    Lower Body
    Glute Activation exercises
    Hip Thrust with 10 second holds on last rep
    Glute Bridges
    Bulgarian Squats
    Curtsey Lunges
    Goblet Squat
    Sumo Squat
    RDLs
    SLDLs
    Single Leg DLs
    Sumo DLs
    Conventional Deadlifts
    Kettlebell Swings
    Forward Lunges
    Step Ups
    Static Lunges

    Adds on Ideas:

    Turkish Getups
    Reverse Lunge
    Sissy Squats
    Front Squats
    Z-Squats

    Shoulders
    Overhead Press
    Lateral Bent Raises
    DB shoulder press
    Underhand Front Raise
    Upright Row
    Front Raise
    Arnold Press

    Ideas:
    Scap Retractions with Bands
    Db Snatches
    Db Clean and Press
    Renegade Rows
    Side Plank Abduction
    High Row to ER with Bands

    Back
    Lat Pull Downs with resistance bands
    Rear Delt Fly
    Bent Over Rows with plate/barbell
    Single Dumbbell Rows
    Close grip pull down with bands

    Ideas:
    Banded Oullovers/Sh. Extensions
    Kayak Row

    Biceps
    Bicep Curl
    Hammer Curls
    Wide Curls
    Preacher Curls -single
    Seated Incline Bench Bicep Curls
    Plate Curls
    Drag Curls

    Ideas:
    I love Cross body curls and spider curls


    Triceps
    Kickbacks
    Overhead Tricep Extension
    Tricep Dips
    Skull Crushers
    Pushdowns - using resistance bands

    *Dont do chest due to BA done this past December.
    How long until your clear to stress that region? I had a client who had some similar and had to have hers redone after a botched job. I can def understand wanting to be conservative there.

    Overall you have a lot to choose from
    Current Log: http://anabolicminds.com/forum/workout-logs/291581-officially-chasing-abs.html#post5714196

  11. For Biceps,

    Bicep Curls, EZ curl or straight bar,
    Alternating Standing Dumbbell bicep curls.
    Hammer Curls,
    Standing & Seated concentration bicep curls
    Seated Dumbbell Curls.

    For Glutes,

    Step Ups
    Squats
    Single Leg Stiff Dead-lifts
    Hip Thrusts

    The list you already have should have everything covered, only improvement would be from having access to more gym equipment e.g. such as glute machines.

  12. Quote Originally Posted by TheMovement View Post
    How long until your clear to stress that region? I had a client who had some similar and had to have hers redone after a botched job. I can def understand wanting to be conservative there.

    Overall you have a lot to choose from
    I don't think I will train chest unless I'm doing a tricep push-up(since sometimes I can feel the muscle during this movement) or something like that.
    .:Share your energy where itís appreciated:.
    Follow my journey -> IG: kelseyjfit
    RXS Supplement Athlete: Code KELSEY for 25% off at rxssupplements.com

  13. Quote Originally Posted by paul56778 View Post
    For Biceps,

    Bicep Curls, EZ curl or straight bar,
    Alternating Standing Dumbbell bicep curls.
    Hammer Curls,
    Standing & Seated concentration bicep curls
    Seated Dumbbell Curls.

    For Glutes,

    Step Ups
    Squats
    Single Leg Stiff Dead-lifts
    Hip Thrusts

    The list you already have should have everything covered, only improvement would be from having access to more gym equipment e.g. such as glute machines.
    I am not going to join a gym for awhile until my little boy is older and in school. A lot easier to be able to have him downstairs running around while I work out! Any form suggestions for step-ups, sometimes I don't feel it much in the glutes. Is the step too high?
    .:Share your energy where itís appreciated:.
    Follow my journey -> IG: kelseyjfit
    RXS Supplement Athlete: Code KELSEY for 25% off at rxssupplements.com

  14. Quote Originally Posted by kjkitzman View Post
    I currently take papaya enzymes and a probiotic daily. I just notice since taking FD2 I have visiting the bathroom a lot more!
    This is relatively common. I think it has something to do with the absorption ingredients. It should subside after a few days to a week.
    BLACK LION RESEARCH Follow your own path-

  15. Quote Originally Posted by kjkitzman View Post
    So since I started FD2 (almost two weeks) I have had two episodes were I have had an anxiety attack. Always in the middle of the night. Wake up and literlly freaking out. Last night was one of those nights. Anyone else experience this or is it from the FD2? It can just be from stress. I just started Ashwagandha back up yesterday.
    Hypoglycemia can cause anxiety and anxiety attacks in some.
    Are you taking the FD2 at night?
    Are you eating before bed?
    Try a small snack before bed. I eat about a pound of trail mix before bed every night and it keeps me from waking up in the middle of the night hungry.
    BLACK LION RESEARCH Follow your own path-

  16. You look great from the start!
    What are your overall goals?
    If your goal is to grow dont be afraid to eat more. Aim for 1.5g protein per lb of bodyweight. I tend to eat for the bodyweight goal. So If I want to go from 200-210 Ill eat for 210. And vice versa.
    BLACK LION RESEARCH Follow your own path-

  17. Quote Originally Posted by brundel View Post
    You look great from the start!
    What are your overall goals?
    If your goal is to grow dont be afraid to eat more. Aim for 1.5g protein per lb of bodyweight. I tend to eat for the bodyweight goal. So If I want to go from 200-210 Ill eat for 210. And vice versa.
    Overall goal is to build muscle while maintain POSSIBLY lose body fat! I started around 132 lbs and currently fluctuating the scale at 133-135 depending on what I ate the night before. Suggestions to how high I should take total calories?

    During cut I was working out 6 days a week and backed down to 5 days a week with two days cardio instead of 4-5 days cardio. Feeling softer for sure but when I was brushing my teeth the other morning I couldnt help but stare at my bicep lol
    .:Share your energy where itís appreciated:.
    Follow my journey -> IG: kelseyjfit
    RXS Supplement Athlete: Code KELSEY for 25% off at rxssupplements.com

  18. Quote Originally Posted by kjkitzman View Post
    Overall goal is to build muscle while maintain POSSIBLY lose body fat! I started around 132 lbs and currently fluctuating the scale at 133-135 depending on what I ate the night before. Suggestions to how high I should take total calories?

    During cut I was working out 6 days a week and backed down to 5 days a week with two days cardio instead of 4-5 days cardio. Feeling softer for sure but when I was brushing my teeth the other morning I couldnt help but stare at my bicep lol
    My suggestion is to split overall cals into 6 meals. I know its a pain in the ass to eat 6x daily but the metabolic benefits are worth it.
    Aim for 1.5grams protein per lb of bodyweight. So about 200g protein per day.

    A progressive training program will also help.
    BLACK LION RESEARCH Follow your own path-

  19. Quote Originally Posted by brundel View Post
    My suggestion is to split overall cals into 6 meals. I know its a pain in the ass to eat 6x daily but the metabolic benefits are worth it.
    Aim for 1.5grams protein per lb of bodyweight. So about 200g protein per day.

    A progressive training program will also help.
    Suggestion for carbs? I like to keep fats at least 60g per day. I currently IF so I eat from 11a - 8p.
    .:Share your energy where itís appreciated:.
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    RXS Supplement Athlete: Code KELSEY for 25% off at rxssupplements.com

  20. Quote Originally Posted by kjkitzman View Post
    Suggestion for carbs? I like to keep fats at least 60g per day. I currently IF so I eat from 11a - 8p.
    I think keep carbs relatively low and eat the majority at breakfast and after training.
    Slow digesting carbs.
    Low glycemic index.
    Im not sure what your current carb intake is but I suggest increasing cals from protein and fats not carbs.
    BLACK LION RESEARCH Follow your own path-

  21. Quote Originally Posted by brundel View Post
    I think keep carbs relatively low and eat the majority at breakfast and after training.
    Slow digesting carbs.
    Low glycemic index.
    Im not sure what your current carb intake is but I suggest increasing cals from protein and fats not carbs.
    I thought with FD2 all I have read thus far has been upping carbs? I normally do 250g carbs 150g protein 60g fat
    .:Share your energy where itís appreciated:.
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    RXS Supplement Athlete: Code KELSEY for 25% off at rxssupplements.com

  22. Quote Originally Posted by kjkitzman View Post
    I thought with FD2 all I have read thus far has been upping carbs? I normally do 250g carbs 150g protein 60g fat
    Depends if you want to cut/recomp or bulk. FD2 is effective for all 3. Depends on your diet.
    I used it for a bulk and upped my carbs. I used it on a recomp and just hit my normal Maintenance diet numbers. Responded to both well with FD2.
    Pro God, Pro Gun, Pro Life.

  23. Quote Originally Posted by Studhorse View Post
    Depends if you want to cut/recomp or bulk. FD2 is effective for all 3. Depends on your diet.
    I used it for a bulk and upped my carbs. I used it on a recomp and just hit my normal Maintenance diet numbers. Responded to both well with FD2.
    Currently wanting to build muscle but keep fat gain low. I am eating at maintenance which I have figure to be around 2,200 kcal? Some days I eat more around 2,600 so I am not eating in a surplus everyday. Not sure if my macros are correct then?
    .:Share your energy where itís appreciated:.
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    Lower body day today. Can't wait for my slingshot hip circle to come in the mail.
    .:Share your energy where itís appreciated:.
    Follow my journey -> IG: kelseyjfit
    RXS Supplement Athlete: Code KELSEY for 25% off at rxssupplements.com
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