Follidrone log with CT3
- 06-09-2014, 11:29 AM
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.
- 06-09-2014, 11:53 AM
Day 7 - Chest & Tris
Bench: warmup: bar x 20, 95x15, 135x10
185x5, 4 sets
195x5, 2 sets
135x10 with pause
Incline db press
Max rep dips: 24
Skull crushers: 80x10,10,8
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.
- 06-09-2014, 10:39 PM
06-10-2014, 08:06 AM
Day 8 - Legs
Squats: warmup: bar x 10, 135x5,5, 185x5, 225x5
245x4, 2 sets
3 plates x 10, 10, 10 DS 2 plates x 8, DS 1 plate x 8
SS with seated calf raises
70lb x 3 sets x 10
SS with Standing calf raises
185 x 3 sets x 8
SS with decline situps
Finished off with 8 minutes cardio
06-11-2014, 08:20 AM
Day 9 - Back & Bi's
Wide grip pull downs 4x10, 120,140,140,140
Barbell Row 10,10,5,7 135,155,185,185
DB rows 90x3x10 SS
Close grip pull downs SS
Close grip cable rows
Cable Rope hammer curls 3 sets
35x12 ds 25x8
Nothing special today. Didn't get a great nights sleep last night.
06-11-2014, 02:10 PM
06-12-2014, 04:24 PM
Day 10 - Shoulders & Bench
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...
06-12-2014, 04:35 PM
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.
06-12-2014, 08:41 PM
06-13-2014, 09:07 AM
Day 11 - Deads & Cleans
Squat Cleans 5x5
3 sets @ 135
2 sets @155
275x.... effin strap broke so i dropped down and really focused on the squeeze at the top
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.
06-13-2014, 09:56 AM
06-13-2014, 12:45 PM
Looking good bud. Id be pissed if my strap broke....Im gonna make some BLR straps.
06-15-2014, 02:19 PM
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!
06-16-2014, 09:29 AM
Day 14: Chest & Tris
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.
185x6, 5 sets
155x5, 2 sets with pause
Incline db press:
70x5, 2 sets
Max rep Bosu ball push ups: 33
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.
06-17-2014, 08:32 AM
Day 15: Legs
Forgot to weigh this morning
Leg Press 4x8
6 plates, 8 plates, 8 plates, 10 plates
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.
06-17-2014, 12:38 PM
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
06-17-2014, 02:52 PM
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.
06-18-2014, 08:49 AM
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.
06-18-2014, 02:42 PM
You should like alphamine pre workout. It gives you great energy and should have you sweating a lot!
Hit me up with any questions any time.
06-18-2014, 09:14 PM
06-18-2014, 09:22 PM
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!
06-18-2014, 09:52 PM
06-19-2014, 08:42 AM
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.
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%
06-19-2014, 08:46 AM
06-19-2014, 08:48 AM
06-19-2014, 03:14 PM
06-19-2014, 03:16 PM
06-19-2014, 03:33 PM
06-19-2014, 05:04 PM
06-19-2014, 07:37 PM
06-19-2014, 08:50 PM
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06-19-2014, 11:29 PM
In to follow your progress, brohemoth.
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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06-20-2014, 08:58 AM
06-20-2014, 09:13 AM
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%.
Clean/Front Squat complex
3 cleans from floor + 5 front squats after 3rd clean - 4 times x 155lb
Shrugs & Trap Bar Carry
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
06-20-2014, 09:18 AM
06-20-2014, 09:23 AM
06-20-2014, 02:00 PM
06-20-2014, 02:07 PM
06-20-2014, 06:51 PM
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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06-20-2014, 09:22 PM
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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