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Mountainman and Follidrone: Oh-Myostatin!

Good stuff. Endurance benefits sound great whether they're for high volume or high intensity.
 
Just an observation on the raises and upright rows. Have you ever done snatch grip high pulls? You would probably like them as they are covering both of these, they incorporate a full body movement, and are explosive so you are gaining additional benefits. You mention wanting to increase your vertical and coming out of this similar to a dead, except exploding up and off the balls of your feet would certainly help in this search.

Just my .02
 
kisaj said:
Just an observation on the raises and upright rows. Have you ever done snatch grip high pulls? You would probably like them as they are covering both of these, they incorporate a full body movement, and are explosive so you are gaining additional benefits. You mention wanting to increase your vertical and coming out of this similar to a dead, except exploding up and off the balls of your feet would certainly help in this search.

Just my .02
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I use high pulls every other shoulder workout, but my grip I'd usually not as wide as snatch grip, and I don't do it explosively. I'll have to start trying then that way. Thanks kisaj.
 
NP.

I usually mix normal snatch grip HP from blocks as they are generally done from a waist level. Then alternate with a clean high pull, which incorporates the hips similar to a clean.
 
Nice job burning out those shoulders!
 
And I don't know if it's sad or a good thing, but I don't even feel like I worked out last night.
 
Sounds like your killing it in there brother.
Hell of a shoulder blast. Keep up the good work.
 
Someones doing work in here
 
So was supposed to have pratice last night, but my friend who just opened his bar asked me to train a couple of new bartenders. I told him I had practice but he said he's pay me handsomely, plus the bartenders were cute girls. So I'm pretty sure you can ascertain from that what I ended up doing. But will be demolishing my legs tonight after the kids go to bed.
 
Maple glazed ham after destroying legs?

Fu(kin' right!

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This morning my wife already had apple wood smoked and maple bacon ready when I got up. Good stuff.

Last night my wife informed me we were going hiking on a small mountain with some friends today (Sat.), so that left me with a decision to make on upper or lower body for my workout. I said screw it and went with quads and calves.

Standing Smith Machine Calf Raises / BB Squats
140 x 15 / 135 x 15
190 x 12 / 185 x 10
210 x 10 / 225 x 8
190 x 12 / 245 x 7
140 x 15 / 185 x 10

Knees were aching a bit during squats so I wasn't able to get as many reps as I wanted on 225 and 245.

Seated Smith Machine Calf Raises / Machine Leg Press
210 x 12 / Full Stack x 12
230 x 12 / Full Stack x 12
250 x 10 / Full Stack x 10
230 x 12 / Full Stack x 10

Machine Leg Press Calf Raises / Super set Leg Extensions to Smith Hack Squats
*160* x 15 / *70* x 8 - 135 x 6
*170* x 15 / *70* x 8 - 135 x 6
*180* x 13 / *70* x 8 - 135 x 5

Machine Leg Press / Jump Rope
*160* x 25 / 45 seconds
*160* x 20 / 45 seconds

DB Jumping Squats straight to Floor Standing Calf Raises
25s x 8, 13
25s x 8, 13

Legs were definitely tired after the jumping squats. Just standing at the sink to fill my water bottle my upper body felt heavy for my legs. But since starting the Follidrone I can't seem to get enough work during a session. My backside is already sore. Now let's see how I do hiking today. :-(
 
That's my boy. Lol.

Hiking is going to kick your butt! If your legs are already sore. Yikes lol.
 
Legs complete! Let "hiking" commence! Is your wife strong enough to help you down the mountain? Jk Enjoy brother!
 
Haha, what is going on?! My wife told me last night that we are running Red Rocks this morning and then taking the kids hiking afterwards. Weird.
 
Smart wives you both have!! Enjoy brothers!
 
kenpoengineer said:
Legs complete! Let "hiking" commence! Is your wife strong enough to help you down the mountain? Jk Enjoy brother!
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She's doing her dance booty class this morning so she'll be tuckered out too. I'll be the one carrying our 38 pound 2 year old up and down the mountain. :-(
 
So scheduling conflict came up and I wasn't able to go hiking. But I was able to get in a crazy back workout DangerDave style.

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My chest was always a weaker point because my shoulders and tris are so strong.
Ive started employing this wide grip hammer strength machine at Metrx and its really helping.
Basically you open up so wide its like a fly almost. Seems to be helping.

My back has always been decent.
Trying to get my legs up to match upper body more as well.....
Its hard now that I train with no gears. Slow going.
Gonna run Follidrone, Formeron, Tongkat/boron and bump my HRT to 300. Should be interesting.
 
That back is wide with a well proportioned "V" shape! Nice job MM! Looking leaner than when you were running Max Bulk.
 
kenpoengineer said:
That back is wide with a well proportioned "V" shape! Nice job MM! Looking leaner than when you were running Max Bulk.
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Thanks KP. Unfortunately my front side isn't quite so lean.
 
Ok, catch up time. Bartended Sat. night and didn't get home until 3:30 a.m. so was pretty beat and hardly had the energy to keep up with me kids, let alone get other things done.

Sat. as I mentioned before was a back day, which consisted of pull ups, chin ups, landmine rows, pull downs, BB rows, skier pull downs, cable rows. It was nuts. Most volume I've ever done for back. And I was expecting to be sore yesterday and today, but today I'm just a touch sore, hardly noticable really. I also did chest flys after ever of set for back just to get my calorie burn up, but also to try and even a little bit of mass if possible. They were all incline flys since my upper chest is really lacking from a profile stand point.

Sun. didn't do squat. But I came home with $250 in cash in my pocket from tips, and now my friend wants me to train ALL of his staff. Not sure if I can make time for that but we'll see.

This morning was calves and hamstrings. And it felt good to get back into the swing of morning workouts now that temps. are back up to normal and stable. No more heaters and heavy sweatshirts while working out. :laugh: Plus, I'm on the ball this morning. Everything to get myself and the kids ready was knocked out ahead of time and I forgot how much more energy I have after morning workouts. Good stuff.

Ran out of time at the end but this morning went as follows:

Seated Smith Machine Calf Raises / SLDLs
185 x 20 / 165 x 12
240 x 17 / 205 x 10
240 x 16 / 205 x 8
240 x 15 / 205 x 8

Machine Leg Press Calf Raises / Flat Bench Lying Cable Curls
*140* x 15 / *30* x 10
*140* x 15 / *30* x 10
*140* x 15 / *30* x 10

Standing Smith Machine Calf Raises / RDLs
95 x 20 / 165 x 12
150 x 15 / 165 x 12
150 x 15 / 165 x 12
150 x 13 / 165 x 10

Kept me rest periods to 45 secs. between sets and stuck to a strict 2 sec. hold at the top of each calf raise. Tomorrow is Chest and Delts, so I'm going to try and wake up a bit earlier to make sure I don't run out of time.
 
Cash is good to have and taking care of the kids is paramount. Fitting in a good workout is priceless! Nice job MM!
 
Thanks guys!

And I feel like a top somtimes because I'm balacing so much and going around and around all the time.

The other thing about Sat. night was I had 7 phone #'s on napkins on the bar at the end of the night. They all went in the trash :grumble: but at least I know I still got it. :yup:
 
This morning chest and delts.

My garage is so well insulated that I had to have the fans going since it help all the heat from yesterday, even though it was 48 degrees outside this morning.

Incline BB Bench / DB Lat. Raises
115 x 12 / 10s x 15
115 x 12 / 10s x 15
115 x 11 / 10s x 15

Made sure to squeeze the sh!t out of my chest at the top during benching, and kept my thumbs point straight down to the ground during the raises. Wanted to make sure I didn't work my front delts too hard and take away from my chest work. I kept the eccentrics really slow as well.

Incline DB Bench / DB Lat. Raises
50s x 12 / 10s x 12
60s x 10 / 10s x 12
60s x 10 / 10s x 12

Again, focused hard on the contraction. With the laterals I kept my thumbs down again, but help for 5 seconds at the top of each rep. Burned like crazy.

Pec Deck / BB Upright Rows
*50* x 10 / 115 x 3 (elbow gave me a quick jolt)
*50* x 10 / 95 x 10
*50* x 9 / 95 x 10

My elbow felt it neccessary to remind me it wasn't still 100%. Dropped the weight and didn't have anymore issues. I did go easy with the concentrics though not going as fast as normal just in case I got another hello from my elbow.

Dips to TRX Chest Press / Low Cable Lat. Raises
BW x 6 - BW x 5 / *15* x 5R, 5L, 5R, 5L
BW x 6 - BW x 5 / *15* x 5R, 5L, 5R, 5L
BW x 5 - BW x 5 / *15* x 5R, 5L, 5R, 5L

Dip ROM of motion got a little better with each set so I was able to get a little deeper towards the end, but those TRX presses after were brutal. Because it was so hot in my gym, even with the fans on, I still had to work with my shirt off. During the TRX presses I could literally see all the fibers in my chest working and moving i the mirror. It was crazy.

Burn out:
Incline Fly Press / BB Upright Rows to BB OHP, no rest
30s x 8 / 115 x 7 x 6
30s x 8 / 115 x 6 x 5
30s x 7 / 115 x 6 x 4

Vascularity in my shoulders and upper chest were ridiculous. This is the first time I've ever been able to physically see my veins protruding over my front delts.
 
Pretty badass workout! Have you noticed any significant strength increases since starting Follidrone?

mountainman33 said:
This morning chest and delts.

My garage is so well insulated that I had to have the fans going since it help all the heat from yesterday, even though it was 48 degrees outside this morning.

Incline BB Bench / DB Lat. Raises
115 x 12 / 10s x 15
115 x 12 / 10s x 15
115 x 11 / 10s x 15

Made sure to squeeze the sh!t out of my chest at the top during benching, and kept my thumbs point straight down to the ground during the raises. Wanted to make sure I didn't work my front delts too hard and take away from my chest work. I kept the eccentrics really slow as well.

Incline DB Bench / DB Lat. Raises
50s x 12 / 10s x 12
60s x 10 / 10s x 12
60s x 10 / 10s x 12

Again, focused hard on the contraction. With the laterals I kept my thumbs down again, but help for 5 seconds at the top of each rep. Burned like crazy.

Pec Deck / BB Upright Rows
*50* x 10 / 115 x 3 (elbow gave me a quick jolt)
*50* x 10 / 95 x 10
*50* x 9 / 95 x 10

My elbow felt it neccessary to remind me it wasn't still 100%. Dropped the weight and didn't have anymore issues. I did go easy with the concentrics though not going as fast as normal just in case I got another hello from my elbow.

Dips to TRX Chest Press / Low Cable Lat. Raises
BW x 6 - BW x 5 / *15* x 5R, 5L, 5R, 5L
BW x 6 - BW x 5 / *15* x 5R, 5L, 5R, 5L
BW x 5 - BW x 5 / *15* x 5R, 5L, 5R, 5L

Dip ROM of motion got a little better with each set so I was able to get a little deeper towards the end, but those TRX presses after were brutal. Because it was so hot in my gym, even with the fans on, I still had to work with my shirt off. During the TRX presses I could literally see all the fibers in my chest working and moving i the mirror. It was crazy.

Burn out:
Incline Fly Press / BB Upright Rows to BB OHP, no rest
30s x 8 / 115 x 7 x 6
30s x 8 / 115 x 6 x 5
30s x 7 / 115 x 6 x 4

Vascularity in my shoulders and upper chest were ridiculous. This is the first time I've ever been able to physically see my veins protruding over my front delts.
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SynergyIre said:
Pretty badass workout! Have you noticed any significant strength increases since starting Follidrone?
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No strength increases yet, but it's only been a week. I could have worked out longer, and I wasn't getting nearly as winded during my super sets. Depending on how hard I worked my super sets I used to get pretty gassed.
 
mountainman33 said:
No strength increases yet, but it's only been a week. I could have worked out longer, and I wasn't getting nearly as winded during my super sets. Depending on how hard I worked my super sets I used to get pretty gassed.
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This is a norm for all of us logging right now.

Let's go HARDER!!!
 
I have practice this Thursday so I can't do legs, I'll be doing that monster back workout again in the morning, but I'm going to try and keep rest periods to 30-45 seconds and see how many sets I can really get in.
 
halfhuman said:
This is a norm for all of us logging right now. Let's go HARDER!!!
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Are you guys using any PWO? Wondering if there is an energy, as well as, endurance boost?
 
Seriously?! WTF?!

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Back day.

After my PWO I opened some mail from yesterday then it was out to the gym. It was 23 degrees out, but the insulated garage held the heat in from yesterday rather nicely.

Kept my rest periods short, and did some light ab work just help add some circulatory stress, and I read a study a few days ago (I'll have to see if I can find it again) about using ab excersises to increase blood flow in the stomach area and potentially mobilize fat from adipose tissue. Going to add some type of ab stuff on upper body days just to see what happens. Nothing crazy, nothing to actually build my abs, just get blood moving. Certainly can't hurt, and who knows, maybe I'll have a cut midsection in a couple of months.

Pull Ups / Hanging Leg Raises
BW x 6 / 8
BW x 6 / 8
BW x 6 / 8
BW x 6 / 8

Landmine V Handle Rows / Decline Crunches
140 x 10 / 8
150 x 10 / 8
150 x 8 / 6
140 x 8 / 6

Skier Pull Downs / Hanging Leg Raises
*60* x 8 / 8
*60* x 7 / 8
*50* x 8 / 8

Wide Grip Pull Downs / Seated Ab Twists
*80* x 15 / 16
*80* x 15 / 16
*80* x 15 / 16

Low Cable Rows Overhand to Underhand
*70* x 8, 6
*70* x 7, 6
*70* x 6, 5

Reverse Flys / Suitcase Rows
10s x 12 / 55s x 8
10s x 12 / 55s x 8
10s x 12 / 55s x 8

Drop set Low Cable Rows OH - UH
*70* x 5, 5
*60* x 5, 5
*50* x 5, 5

23 overall sets in 45 minutes. My back was fried and pumped like crazy at the same time. I've never been able to hammer out this much volume and this many exercises at one time before. Follidrone is helping me really push myself and it's not mentally taxing at all either. I'm feeling very confident in each set that I'll be able to hit my minimum reps, and so far have fallen short only a hand full of times, and on heavy weights.
 
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