Follidrone log with CT3 - AnabolicMinds.com

Follidrone log with CT3

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  1. CT3
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    I figured I'd start a log just to keep track while on Follidrone. I'm 1 week in already taking 2 caps/day pre-workout. Plan on running 8 weeks.

    Weight last week was between 182-184 which has been pretty steady for a few weeks.

    The only other supps I'm taking are staples. Pre, creatine, multis, fish oil.

    Current max lifts: bench 235, squat 315, dead 375. Hopefully headed into the 1000lb club soon.

  2. CT3
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    Day 7 - Chest & Tris

    Weight: 185

    Bench: warmup: bar x 20, 95x15, 135x10
    185x5, 4 sets
    195x5, 2 sets
    205x2
    135x10 with pause

    Incline db press
    60x10
    65x8
    70x6
    75x5

    Max rep dips: 24

    Skull crushers: 80x10,10,8
    SS
    Db flyes: 40x8x3

    OH cable extensions and cable kickbacks to finish

    Overall good workout. I think strength is up slightly. A couple of weeks ago I gave out and needed a spot for 195x5.
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    Subbed, I''m enjoying my ride. Good luck on the 1k total. You are not that far off.
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  4. CT3
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    Day 8 - Legs

    Weight: 185

    Squats: warmup: bar x 10, 135x5,5, 185x5, 225x5
    245x4, 2 sets
    255x4
    265x4
    275x3 DS
    225x8

    Leg Extensions
    3 plates x 10, 10, 10 DS 2 plates x 8, DS 1 plate x 8
    SS with seated calf raises
    Leg Curls
    70lb x 3 sets x 10
    SS with Standing calf raises

    SLDL
    185 x 3 sets x 8
    SS with decline situps

    Finished off with 8 minutes cardio
  5. CT3
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    Day 9 - Back & Bi's

    Weight: 184

    Wide grip pull downs 4x10, 120,140,140,140
    Barbell Row 10,10,5,7 135,155,185,185
    Preacher curls
    DB rows 90x3x10 SS
    Incline curls
    Close grip pull downs SS
    Close grip cable rows
    Cable Rope hammer curls 3 sets
    35x12 ds 25x8
    Ab work

    Nothing special today. Didn't get a great nights sleep last night.
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  7. CT3
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    Day 10 - Shoulders & Bench

    Weight: 184.5

    Warmup: Rotations
    Angled Barbell Push 12,3x10
    DB Shoulder Press 50x10,60x8,60x9,65x5,70x3 SS
    Upright Row 70x10x4
    Bench (warmup between sets) 3x3, 185,205,205 SS
    Seated db front raises 3x10
    Lateral raises 3x10 SS
    Reverse db flyes
    Reverse Flye machine 110x10 ds 70x10 ds 50x10
    Face pulls 50x12 ds 35x12 ds 25x12

    Finished off with some sprints

    Nothing extraordinary to note for today. Will be deadlifting tomorrow...
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    Subbed. Currently in the last 2 weeks of a cycle going to add follidrone in my pct. Interested how it treats you, good luck brother.
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    Day 11 - Deads & Cleans

    Weight: 184.5

    Deads 5x3x275(75%)

    Squat Cleans 5x5
    3 sets @ 135
    2 sets @155

    Shrugs
    225x20x2
    275x.... effin strap broke so i dropped down and really focused on the squeeze at the top
    135x20x3

    4 sets:
    Sled push, length of basketball court and back
    70lb kb swings x 10
    Only about 30 seconds rest in between each of these. Killer.

    The 5x3 seemed pretty easy. I'm following a 5/3/1 program on deads so I'm going to stick with it and see what kind of results I can get.
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    A little video of my 3rd set of 3.

    https://vimeo.com/98134685
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    Get some!
    Looking good bud. Id be pissed if my strap broke....Im gonna make some BLR straps.
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    Days 12&13 - off days

    No weight taken.

    I went to the gym with the wife both days. Mostly trained her a little, but I did get in 20-25 minutes light cardio both days.

    Weigh in again in the morning. Tomorrow is.... National Chest Day and I'm joining in!
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    Day 14: Chest & Tris

    Weight: 184

    I thought I loaded up eating this weekend but the scale didn't show it. I tested my bf this morning using the hand held thing at the gym. It said I was 11.8% which I think is low. I know those aren't very accurate but maybe it can be a scale to measure against.

    Bench Press:
    185x6, 5 sets
    155x5, 2 sets with pause

    Incline db press:
    70x5, 2 sets
    75x5
    80x5
    80x4

    Max rep Bosu ball push ups: 33

    Skull Crushers:
    EZ curl bar - 25lb each side, 3x8 SS
    Tri Pull Downs

    Strength is feeling good. That's the first time I've done 80lb db's for 5 reps and the 185x6x5 is an improvement in reps over 5x5.
  15. CT3
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    Day 15: Legs

    Forgot to weigh this morning

    Squats:
    Warmup: 45x5,95x5,135x5,185x5,225x5
    5/4/3/2/1/1: 245/265/275/285/295/305

    Leg Press 4x8
    6 plates, 8 plates, 8 plates, 10 plates

    Leg Extensions
    3 plates x 10, 10, 10 DS 2 plates x 10 DS 1 plate x 10
    SS with standing calf raises

    Light weight leg curls 3x10 SS
    Light weight SLDL 3x10x135

    Nothing new to report. Hoping to see some strength gains come on over the next couple of weeks.
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    Quote Originally Posted by CT3 View Post
    Day 15: Legs

    Forgot to weigh this morning

    Squats:
    Warmup: 45x5,95x5,135x5,185x5,225x5
    5/4/3/2/1/1: 245/265/275/285/295/305

    Leg Press 4x8
    6 plates, 8 plates, 8 plates, 10 plates

    Leg Extensions
    3 plates x 10, 10, 10 DS 2 plates x 10 DS 1 plate x 10
    SS with standing calf raises

    Light weight leg curls 3x10 SS
    Light weight SLDL 3x10x135

    Nothing new to report. Hoping to see some strength gains come on over the next couple of weeks.
    Just a note.
    Your volume and rep range is on the low end. Not saying this is good or bad, the point being the endurance capacity part plays more of a role when you have more room to work with. For example:
    You would need to make a 20% strength increase to see 1 more rep in the 5 rep range.
    If you were in the 15 rep range you only need 6.6% to see another rep. This is why it seems the high volume guys see alot more early on I believe.
    My training partner was in the very low rep range.. He ran the Folli and said he wasnt noticing much on the top end.
    Mid cycle we shifted his training to see if made a difference. He went to 15 rep range from 4-6.
    Everything changed. He started making progress every week.
    Just something to consider.

    There are many guys though who gained 1-2 added reps on their 1rm so....This would seem contradictory.
    Again just pointing out what Ive seen so far.
    Either way I expect increase in the second half
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  17. CT3
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    I agree, this was a low volume workout.

    Next week will be a re(de)load week. I'll go lighter with higher reps and moving forward from there hopefully start seeing some good results.

    Good looking out.
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    Day 16: Back & Bi's

    Weight: 182 - I've definitely been in a caloric deficit the past two days and the scale showed it today. The first time I've weighed in under 184 in over two weeks. I don't plan on staying in a calorie deficit mode. Need to get it back to maintenance calories and see what kind of recomp effect I can get.

    Woke up 30 minutes late so had to get after it this morning.

    Wide Pull Downs: 100x15,120x12,140x10,140x10,16 0x8x140x10
    SS with straight arm pull downs 5x10-12

    Preacher curls 3x10
    SS db rows: 90's x12, 100's x10, 10

    Decline curls 3x10
    SS Plate loaded bent over rows 3x10

    Close grip cable rows 3x10
    SS leg raises 3x12

    Close grip pull downs 3x10
    SS cable rope curls 10,10,10 DS 10 DS 8

    I picked up some alphamine and will be using it PWO.
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    You should like alphamine pre workout. It gives you great energy and should have you sweating a lot!
    Rep For IronFlex
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    Quote Originally Posted by McCrew530 View Post
    You should like alphamine pre workout. It gives you great energy and should have you sweating a lot!
    I agree. I've taken it before working out in the past. Good stuff.
  21. CT3
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    We'll see. I took 1 scoop today and didn't really notice much from it. I'll down 2 scoops like pixi stix in the morning!
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    Quote Originally Posted by CT3 View Post
    We'll see. I took 1 scoop today and didn't really notice much from it. I'll down 2 scoops like pixi stix in the morning!
    2scoops is what I like to use. It tastes great to
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  23. CT3
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    Day 17: Shoulders & Bench

    Weight: 186.5 - After being down yesterday, my weight shot up today. We'll see if it sticks or is just water weight. This is the heaviest I've ever weighed in the morning.

    Dosed two scoops Alphamine + 1.5 scoops Hemavol in addition to 2 caps of Follidrone PWO today and I was definitely amped up and ready to go.

    Workout went:

    Smith Machine Shoulder Press 3x10 @ 155
    DB shoulder press 8,8,6 @ 60lb

    DB front raises 3x10 @ 20,25,25

    DB side raises 3x10 @ 20

    Bench was worked in between sets of front/side raises 5/5/3/3/1/1 - 185/185/200/200/225/225
    Had to have a spot on the 225x1 reps but got all of the 200x3 reps solo.

    Reverse flye 3x10 SS cable face pulls 3x12

    Finished off with 4-200m sprints. Started each sprint on 2 minute intervals. so basically it was 30-35 sec sprint with the remainder ~1:30 rest.

    Sirloin + oatmeal for breakfast today..... mmmm

    5x1 deads tomorrow @ 80%
  24. CT3
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    Quote Originally Posted by McCrew530 View Post
    You should like alphamine pre workout. It gives you great energy and should have you sweating a lot!
    This Diabolic you guys are coming out with looks interesting....
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    Here with you bro
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    1st!! ---or not quite! Lol
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    Quote Originally Posted by love2liftkat View Post
    1st!! ---or not quite! Lol
    Look out now!
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    Oh yea Wasme up in here, all the heavy hitters are joining! This is going to be a great log
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    In to follow your progress, brohemoth.

    Quote Originally Posted by CT3 View Post
    A little video of my 3rd set of 3.

    https://vimeo.com/98134685
    Some thoughts on your pulling. Back looks safe through all of it, & I like that you don't jerk the bar off the floor. Nothing good comes of that. But the bar seems a touch far out from your shins when you begin the lift (based on where the bar appears to be lining up over your toes), & the first thing that happens every rep to initiate the lift is your butt kicks up to generate force to help you break the ground, which makes it more of a straight-leg & makes lockout more difficult (once it clears the knees you know have a biomechanical disadvantage). Your pullthru is, however, very solid, indicating you really need strength off the floor.

    Setup the way you've been doing it (hinging at the hip first to bend down & grip the bar), but try to pull yourself into the bar before you start the lift - this will have the bar on the shins once you tuck into it, & the hips up higher/closer in a stronger position. Think about pressing with your legs/glutes to pull the weight against your body as opposed to rising. You need to get in closer & initiate the pull with the strength of your legs, not inertia of a butt pop & lower back might (which is naturally higher initially but not the safest at max effort).

    You said you really want that 1k total, so figured I'd share my thoughts to help you get there faster. I used to pull just like you do now. The trip from 405 to 495 wasn't so bad, but I've had to do a lot of work & learning to claw my way to mid 5s. Hope this helps somehow.
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  33. CT3
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    Quote Originally Posted by Hyde View Post
    In to follow your progress, brohemoth.



    Some thoughts on your pulling. Back looks safe through all of it, & I like that you don't jerk the bar off the floor. Nothing good comes of that. But the bar seems a touch far out from your shins when you begin the lift (based on where the bar appears to be lining up over your toes), & the first thing that happens every rep to initiate the lift is your butt kicks up to generate force to help you break the ground, which makes it more of a straight-leg & makes lockout more difficult (once it clears the knees you know have a biomechanical disadvantage). Your pullthru is, however, very solid, indicating you really need strength off the floor.

    Setup the way you've been doing it (hinging at the hip first to bend down & grip the bar), but try to pull yourself into the bar before you start the lift - this will have the bar on the shins once you tuck into it, & the hips up higher/closer in a stronger position. Think about pressing with your legs/glutes to pull the weight against your body as opposed to rising. You need to get in closer & initiate the pull with the strength of your legs, not inertia of a butt pop & lower back might (which is naturally higher initially but not the safest at max effort).

    You said you really want that 1k total, so figured I'd share my thoughts to help you get there faster. I used to pull just like you do now. The trip from 405 to 495 wasn't so bad, but I've had to do a lot of work & learning to claw my way to mid 5s. Hope this helps somehow.
    One of the main reasons for logging and posting videos is for the input. Thanks.

    Most "common" gym goers don't realize how technical the dealift actually is.
  34. CT3
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    Day 18: Deadlifts +

    Weight: 184.5 - I didn't figure the 186.5 would stick, but hey like I said that was the most I've seen in the morning.

    This was the 3rd week of a 5/3/1 program for me on deads, so today was 5 sets of 1@ 80%.

    Deadlifts:
    Warmups: 135x10,185x5,225x5,225x5,275x3
    5x1x305

    Clean/Front Squat complex
    3 cleans from floor + 5 front squats after 3rd clean - 4 times x 155lb

    Shrugs & Trap Bar Carry
    Shrugs: 135x20,225x15,315x12,225x15
    Trap Bar: bar+45 each side - 4 laps around basketball court

    Once again the weight felt easy but this is the first time through the rotation so I am expecting to get more difficult.

    PWO today was 2 scoops alphamine + 2 caps follidrone
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    A video of one of the singles today. Probably about the same form-wise as last.

    https://vimeo.com/98729240
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    Quote Originally Posted by Hyde View Post

    Some thoughts on your pulling. Back looks safe through all of it, & I like that you don't jerk the bar off the floor. Nothing good comes of that. But the bar seems a touch far out from your shins when you begin the lift (based on where the bar appears to be lining up over your toes), & the first thing that happens every rep to initiate the lift is your butt kicks up to generate force to help you break the ground, which makes it more of a straight-leg & makes lockout more difficult (once it clears the knees you know have a biomechanical disadvantage). Your pullthru is, however, very solid, indicating you really need strength off the floor.

    Setup the way you've been doing it (hinging at the hip first to bend down & grip the bar), but try to pull yourself into the bar before you start the lift - this will have the bar on the shins once you tuck into it, & the hips up higher/closer in a stronger position. Think about pressing with your legs/glutes to pull the weight against your body as opposed to rising. You need to get in closer & initiate the pull with the strength of your legs, not inertia of a butt pop & lower back might (which is naturally higher initially but not the safest at max effort).

    You said you really want that 1k total, so figured I'd share my thoughts to help you get there faster. I used to pull just like you do now. The trip from 405 to 495 wasn't so bad, but I've had to do a lot of work & learning to claw my way to mid 5s. Hope this helps somehow.
    Thanks for this.. found it informative for myself as well.
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    Quote Originally Posted by CT3 View Post
    A video of one of the singles today. Probably about the same form-wise as last.

    https://vimeo.com/98729240
    Videos are always good in logs.
    Get some bro.
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    Quote Originally Posted by CT3 View Post
    A video of one of the singles today. Probably about the same form-wise as last.

    https://vimeo.com/98729240
    Form takes time to alter; you're not gonna change it overnight, especially on a higher % pull.

    Shoulders stay behind the bar better this pull. Bar still looks too far from your shins - you more or less want it over the middle of your entire foot (usually extremely close to the tab/shoelace knot), unless you have exceptionally big legs. Closer it is, easier it will be to break the ground.

    Your bar speed is sick. Digging the workouts, too.
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  40. CT3
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    I've never really thought about the speed too awful much, just try to get it locked. The guy taking this video pulls with much more speed than me. Or at least in my perspective it's faster.

    Good looking out though. I like hearing some feedback on the technical stuff.
  

  
 

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