joh408 is taking Follidrone on a ride

joh408

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Decided to buy a couple bottle of Follidrone and it just so happens Brundel is having a competition to see the best transformations using Follidrone for 8 weeks. Sign me up! Looking to lean out and hopefully build some more muscle along the way.


Workout structure is following a mix between MD and 5/3/1. Can be found here:
https://docs.google.com/spreadsheets/d/1pfl61ul4HDbTb_GqxackyyrBsremT_7uglXOv54HFzI/edit?usp=sharing
Starting week 4 of my first run with it tomorrow.
5/3/1 Progression for me can be found here:
https://docs.google.com/spreadsheet/ccc?key=0Ari0y26EF1gSdHJEV3BpWHFoY0FzaTlMU01aLVpoTGc&usp=sharing

Days are structured like:
5:00 am - Wake up, take supps/preworkouts
5:15 am - 4 mile bike ride to gym
5:30 am - gym
7:00 am - 2 mile bike ride to light rail
8:20 am - 1 mile bike ride to work
5:20 pm - 1 mile bike ride to light rail
6:30 pm - 6 mile bike ride home (currently skipping this but may add it in)
10:00 pm - bed

Diet is a mix of chicken, fish, beef, tofu plus whey and greek yogurt for protein. Carbs are usually rice or potatoes with a little bit of bread thrown in there occasionally. Veggies include arugula, spinach and broccoli

Stats:
5'8"
185 lbs

1RM:
Squat: 385
DL: 440
Bench: 235
OHP: 175

Previous log can be found here:
http://anabolicminds.com/forum/training-forum/231863-joh408s-longterm-quest-51.html
 

joh408

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RegisterJr

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The REAL first!

GREAT log start bro, I'm almost as excited to be here as you are me.


;)
 
NattyForLife

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In! Maybe i will start my log sometime next week!
 

joh408

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Thanks for joining bros! Should be a great log
 
brundel

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Awesome bro. Subbed for the ride.
Good luck!
 
love2liftkat

love2liftkat

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Well, I'm nowhere near first but I'm definitely in on this!!
 

joh408

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Glad to see y'all in here!
 

joh408

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Low Volume

Legs

Squats
Bar x 10
135x5
185x5
205x3
260x5
295x3
330x5

Gotta admit I wanted 7 or 8 here. Biking to leg day is not the most ideal situation so I'm gonna have to change my expectations and still hit it hard

Lying Leg Curls
90x10
110x10
130x8
150x8
160x8

Leg Press (feet low and narrow)
560x8
650x8
740x8
740x8+560x12+470x20 drop set

DB SLDL
100x10x3

Leg Extensions
110x10
170x10
205x5
 

joh408

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First impressions:
Nothing big to note. Today was a lower volume power day so it wasn't a great day to test endurance. This week is lower volume but it'll kick up to high volume next week.
 
kenpoengineer

kenpoengineer

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First "really old lifter"! Lol. Kill this Joh!
 
love2liftkat

love2liftkat

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Killer leg day as always Joh!!
 
RegisterJr

RegisterJr

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Very nice squat #'s!!
 
abformulations

abformulations

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In joh
 
CT3

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Curious to see how you do. I've on week 5 of 8.
 

joh408

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Low Volume

Chest

Hammer MTS Chest Press (each hand)
60x10x2

Bench
95x5
115x5
125x3
160x5
185x3
205x7 Rep PR
1-3 left in the tank. No spotter

Hammer MTS Chest Press (each hand)
80x8
90x8
100x8

Dips (chin tucked to chest)
12
12
12

Incline DB Flies
30x10
35x10x2
40x10x2

Incline DB Hex Press
40x8+35x8+30x8

Stretch Pushups
15
7
 
love2liftkat

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Great job!! I'm looking forward to trying out those hex press' they look killer!
 

joh408

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Great job!! I'm looking forward to trying out those hex press' they look killer!
Thanks! The hex presses after flies smoked me haha. Could barely do any weight. Just hits inner chest so good
 
love2liftkat

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No doubt!!
 
wasme

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Congrats on the PR.. solid session for sure.. great numbers.
 

joh408

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Congrats on the PR.. solid session for sure.. great numbers.
Thanks man! Bench has been weak for way too long. Time to get it up
 
brundel

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Only a few days in and hitting PR's!
Do you feel that FD is helping this happen or were you due to break a record?
 

joh408

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Only a few days in and hitting PR's!
Do you feel that FD is helping this happen or were you due to break a record?
Honestly I think I was due for a PR, especially on bench. I set up differently today and felt much more stable and powerful. Next week I might try 205 again as a top set and if I increase reps even more then I'll be confident the follidrone is helping. With 5/3/1 I usually stop my reps at 10 but for this run I'll be going just shy of failure
 
brundel

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Awesome. Just checking. A couple days is fast to see a PR but it happened a few times with other guys si I had to get your thoughts on it.
I expect youll be seeing some more though ;)
 

joh408

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Awesome. Just checking. A couple days is fast to see a PR but it happened a few times with other guys si I had to get your thoughts on it.
I expect youll be seeing some more though ;)
Ya I think it'd be a little quick to see results like that but I'm not ready to discount follidrone having a positive impact already. Like I said we will see next week. Or maybe Saturday since I'll be doing arms then. Excited to see some more PRs on this run
 

joh408

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Mostly endurance. We'll see how the final weeks shape up.
Sounds good. I subbed to your log so hopefully the end of the run will be good
 

joh408

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Biking splits for this morning. Tomorrow times and speeds will be more accurate since I bought the elite version of the app so it'll subtract out the stopped times waiting at lights and such

ImageUploadedByTapatalk1404846978.598047.jpg


ImageUploadedByTapatalk1404846990.647067.jpg


ImageUploadedByTapatalk1404847000.464603.jpg
 

joh408

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Figured I should post a bit of my diet. I leave myself about 750-1000 calories for dinner but don't track it. Sometimes I'll be in a bigger deficit than other times but it should all work out in the end. Starting around 2400 calories

ImageUploadedByTapatalk1404853617.867655.jpg

ImageUploadedByTapatalk1404853640.981909.jpg


ImageUploadedByTapatalk1404853654.655000.jpg


ImageUploadedByTapatalk1404853664.617598.jpg


Dinner is lean meats, chicken, fish or something along those lines with high carbs from rice, potatoes, noodles and other stuff like that along with veggies


Adding in ECA later this week if I can get to Walgreens. Gonna get cut up!
 

joh408

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Got in a little extra biking today to catch an appointment

ImageUploadedByTapatalk1404875121.614711.jpg


Ignore the time. Got there in under 20 minutes. Just forgot to shut off the timer haha
 
wolfpack893

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loved 5/3/1 and had some great strength gains on it so hopefully with folli you will have even better gainzz man. good luck on your run!
 

joh408

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loved 5/3/1 and had some great strength gains on it so hopefully with folli you will have even better gainzz man. good luck on your run!
5/3/1 is my go to. Love the rep scheme and progression. Brought me up to where my numbers are now from when I came back to lifting in November 2012.

Thanks man! Hoping for some great gains on this run
 
RegisterJr

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Thanks man! Hoping for some great gains on this run
Follidrone is looking better and better to me. With your consistency and drive, you should do great.

Does Follidrone need PCT?
 
CT3

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Follidrone is looking better and better to me. With your consistency and drive, you should do great. Does Follidrone need PCT?
It's non hormonal therefore no pct required. I need to go have a physical so I'm considering doing it toward the end of my Folli run and getting bloodwork done.
 
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It's non hormonal therefore no pct required. I need to go have a physical so I'm considering doing it toward the end of my Folli run and getting bloodwork done.
Thank you.
 

joh408

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Low Volume

Back

Warmup:
Hammer Curls
30x10x2

Wide Grip Lat Pulldown (hold static at top to stretch lats)
160x5

Work:
SLDL
Bar x 10

Sumo Deadlifts
135x5
185x5
225x3
275x5
315x3
345x6+2
Plates running away from me due to their shape. Readjusted setup and grip and then ripped a couple more

Snatch Grip Deads
225x5

Snatch Grip High Pulls
135x8
155x5
Stopped due to shoulder irritation

Low Cable Row Medley (narrow neutral, wide neutral, underhanded grips)
140x10 ea
160x10 ea
180x10 nn, 8 wn, 6 uh

Pretty bad workout. Couldn't get hyped for it. Long day yesterday and didn't get to bed til 1130-12. Slept in til 530 on accident. Only got 45 minutes in the gym. Taking tomorrow off I think so I can give my shoulder a rest before shoulders day and to grab an extra hour+ of sleep
 

joh408

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Follidrone is looking better and better to me. With your consistency and drive, you should do great.
Ya the logs look great. Granted some of the gains were probably neural adaptations for some of the giant strength gains but still looks very promising. Hoping for the endurance gains too since I'm biking so much and I'm gonna add in another 6 miles here soon.
 

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