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Mountainman and Follidrone: Oh-Myostatin!

mountainman33

mountainman33

Well-known member
Hey Everyone,

brundel gave me a chance to try Black Lion Research's Follidrone. When he let me know it was on it's way I kept checking my mailbox everyday, waiting for it to show. Thank you very much to brundel for this opportunity. He also threw in some Tongkat/Boron, and I've never been one to argue with sweet bonuses. :wiggle:

Current Stats:

6' 1"
200 lbs., although last week I was 202, and the week before I was 204. Not sure where this weight loss is coming from, I eat everything in sight on training days, and that's almost everyday.
~12 - 13% BF

BB Bench
255 1RM
190 10 RM

Squat
295 3RM - I'm a home gymer so I NEVER have a spotter
225 10RM

OHP
155 1RM
115 10RM

Deadleft
415 1RM
Don't know my 10 RM yet, but I will be testing that tonight

It is also indoor tournament season for volleyball, and I'm trying to get my vertical back to close as possible as it was in college (32"). I'll be testing that to see what kind of athletic improvements I may see during this run.

My current training split:
Chest / Lats
Quads / Calves
Shoulders / Traps
Hams / Calves

Off days are peppered in where I feel necessary, but I have gone 3 weeks without a day off using this split recently.

Additional supps:
Mega Krill Oil (I tend to find it a little more effective than fish oil)
CreXcel Creatine (Part of PWO)
Kre-Alkalyn (Post WO)
Dymatize Elite XT Vanilla
BCAA's (both pre and post WO)
Multi 2x/day
Calcium/Magnesium (PWO)
Preworkouts are Formutech Volatile on upper body days, and VPS N.O. Shotgun (OG) on leg days

Diet has been pretty spot on lately. Protein has always been high, 250 to 300 gr. per day, more if I can swing it. Been trying to keep carbs a little lower, due to my wife commenting on my midsection a little while ago. I still keep them up on WO days though, around 300 to 400 gr. I typically don't log my food intake, but I do track it on my phone with my macro tracking app. It's made a big difference on how much I truly eat now.

I am a home gymer as I said before, but I have a pretty solid setup. 450 lbs. in Oly weights including bar, and 100 lbs. in standard weights. Sometimes I have to mix my Oly plates in with the standard plates to get my DB's heavy enough, and it ain't pretty, but it works. I'll post a pic of my gym when I can. I'll also try to get some before pics up too.

Thank you for joining me and hope this is a helpful log for everyone.
 
My gym

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Before. This is from this past weekend.

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In on this, good initial details here thank you
 
Lol, deal.

So, you could do this in your home gym, and this is something I was thinking about lately. More ring work. I found recently that it really can be humbling and great for overall fitness to do bodyweight work with rings. You know how it feels to pound out weights like we do and barely be able to do a muscle up the first time? haha. That really got me interested in rounding out things to strengthen the areas I normally wouldn't.

Anyway, just seeing your home gym made me envious and I could see some going in there.
 
kisaj said:
Lol, deal.

So, you could do this in your home gym, and this is something I was thinking about lately. More ring work. I found recently that it really can be humbling and great for overall fitness to do bodyweight work with rings. You know how it feels to pound out weights like we do and barely be able to do a muscle up the first time? haha. That really got me interested in rounding out things to strengthen the areas I normally wouldn't.

Anyway, just seeing your home gym made me envious and I could see some going in there.
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I've been doing TRX stuff mixed into some of my workouts. It's sad when you can only muster 6 good Flys, and you're shaking through every one.
 
Littleguy0321 said:
Always thought TRX stuff could be done on cables, but I guess not
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It is much different. Just give it a shot and you'll see how much more difficult it is. I work out with guys that put up insane numbers and they fall apart if you take them out of their element.

Sorry, did not mean to start to derail this thread.
 
kisaj said:
Sorry, did not mean to start to derail this thread.
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No need to apoligize. I'm all about using threads to share. It's not just for me. I love learning and helping others learn so have at it.
 
In and watching you like a hawk!
 
Subbed!! Curious to see how this works for your vertical jump.
 
brundel said:
Subbed.
Nice home gym bro. Id never leave home if I had one ;)
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Thanks. It will never be complete in my eyes though. I always want to add. I was going to turn a smith machine into a leg press but it was going to be too much work and didn't have enough raw materials for the conversion. I just ended up giving it to my mom.
 
McCrew530 said:
Not to inflate your ego or anything but that is an epic home gym set up bro! Im kinda jelly!
I hope this works out well if it does I can see this stacking amazing with some ARA
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Thanks Crew, you should see Kenpoengineer's though. His is AWESOME!

And if this stuff is as good as I think it is you can bet your sweet petute I'll be running a stack with ArA.
 
Lower body speed and strength night tonight. DLs, power cleans, and going to try power snatch from hang for first time. We'll see how that goes, hopefully won't hurt myself. Home for dinner in a few, put the kids to bed, then out to the gym.
 
kisaj said:
Good luck. In all my years, I have never felt comfortable with the snatch.
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I'm a little concerned about comfort as well. My power clean form is solid, but getting the weight over head has me a little nervous, but I've tried overhead squats a few times and they've been hot and cold for me.
 
Trying to go for overall power. I've read up on some differences in the O lifts and the snatch seems to have the properties in looking for, especially to get my vertical back up.
 
**** man, I think they are great and would recommend them to anyone. I just am not very good at them and haven't taken the time to get better.
 
mountainman33 said:
Thanks Crew, you should see Kenpoengineer's though. His is AWESOME! And if this stuff is as good as I think it is you can bet your sweet petute I'll be running a stack with ArA.
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Thanks so much MM! It took years of saving and buying one piece at a time. It's a gym and dojo in one:

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Lower Power

Using tonight to go for strength and power, so reps are low (except testing DL 10 rep max) and rest is timed at 2 mins.

Warm ups on elliptical and reps with 135, 5 at a time before jumping up the weight.

Deadlift
185 x 8
225 x 8
285 x 7 (10 rep attempt)
265 x 10 (max)
275 x 8 (10 rep attempt)
225 x 10

I attempted the power snatch from hang with just the bar to get the feel for the movement, but even at just 45 pounds and only a couple of reps my elbow told me that was a movement I want going to be doing. I've been dealing with tendonitis on my right elbow that had slowly been getting better, but some movements aggravate it. Sooooo....moving on.

Power Clean Triples
135 x 3
155 x 3
175 x 3 (fail)
155 x 3
135 x 3

On my 175 attempt I could get the bar all the way up to clear for the hold so I turned that set into high pulls from the floor.

DB Jump Squats / SLDLs
25s x 8 / 185 x 6
25s x 8 / 185 x 5
25s x 8 / 185 x 4

I made sure to touch the DBs to the floor before jumping, trying to maximize fiber recruitment.

Cable Leg Curls / Machine Leg Press
*20* x 10 (each leg) x *120* x 30
*20* x 10 (each leg) x *140* x 20

My machines have an "weight amplifying" pulley system, so the stack technically feels heavier than it really is. There used to be a chart that had the table with the conversions on it but I lost that years ago and rather than write the adjusted weights on the plates I just didn't do anything. Way to be proactive eh?

Overall a pretty good workout, and with temperatures coming up it's SOOOOO nice not having to use the heaters so I don't freeze to my benches and bars. Strength is about where I was on my last power day so I can't wait to see where I'm at next time around.
 
Bring on the synthesis!

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Lol thats alot of meat bro. I eat 2lbs a day and that looks like alot to me.
 
It's just under 8 lbs. With all the other different protein sources I have that'll probably last me just under 2 weeks.
 
mountainman33 said:
It's just under 8 lbs. With all the other different protein sources I have that'll probably last me just under 2 weeks.
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That sounds more reasonable lol.
I was thinking man...I hope this guys bathroom is as good as his home gym.....cause hes gonna need it!

Like handles on the side for traction, overhead vent fans and a cooling system ;)
 
mountainman33 said:
It's just under 8 lbs. With all the other different protein sources I have that'll probably last me just under 2 weeks.
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That sounds about right. I was thinking it was about a lb a container. I have been trying to eat less ground beef, but I love it.
 
Last night was traps and delts, but my traps were still a bit sore from the power work I did the night before. So it just became a delts night.

Started with BB OHP to see where I was from a strength stand point. It was my 2nd day with Follidrone so I wasn't really expecting to anything yet.

BB OHP
65 x 15
95 x 12
115 x 10
95 x 10
95 x 9

Wide Grip BB Upright Rows
65 x 15
75 x 12
75 x 11
75 x 10
65 x 12

I went with around 60 sec. rest periods. I did notice my endurance for added sets was up. Normally 3 - 4 sets good, but I really felt I could get another full set on each exercise up to this point, and I did.

Smith Machine OHP
75 x 10
75 x 9
75 x 8

Drop Set Lateral Raises
20s x 6, 10s x 6
20s x 5, 10s x 6
20s x 5, 10s x 5
20s x 5, 10s x 5

My form started to break down a bit at the end of the last 2 sets, but I focused very hard on slow eccentrics. I also only rested 45 sec. between sets.

Wide Grip OHP to Narrow Grip OHP
65 x 8, 5
65 x 8, 5
65 x 8, 5

I just couldn't seem to get enough work so I kept going.

Lateral Raises to Front Raises to Lateral Raises
10s x 4, 4, 4
10s x 4, 4, 3
10s x 4, 4, 3

Overall I this is the most volume I've ever done for delts. I just couldn't seem to get enough to get exhausted. I probably would have done more if it wasn't so late. Follidrone kicking in? Maybe. Pratice tonight and I'm interested to see about my endurance during drills.
 
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