Follidrone Cutting Package

Shoulder Boulder KILLER!

WmUp: Db work for 8mins prior and 6ways to follow

6-ways:
10x12
12x12
12x12

Seated Military Press:
135x15
185x8
225x8
245x8 Feel stronger off the smith machine

Standing Db Press:
60x10
75x10
85x8
90x8
100x5 Just Heavy as crap lol

Bb Shrugs:
225x16
225x16
275x15
315x15 Strapped on up strictly for the traps

Db Side Raises:
40x10
45x10
50x10

Incline Rear Delt Flys:
12x20
12x20
12x20
12x20

Bb Front Rows:
135x15
165x15
185x15

Incline Prone Ys:
12x15
15x15
15x15
15x15 Couldnt go over 15s if I wanted to

Followed up with a 20mins ab session and went hard as crap, superset in triceps there to decrease rest times. Wanted to go run today but missed the opportunity, hopefully will make up for it after deads tomorrow :'(
 
Standing with the 100s haha, nice, I think you can probably handle more weight for the seated barbell presses, it's uncomfortable sometimes, moving some weight!
 
jaycuda said:
155 bb curls for reps, jesus.
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Gotta get those guns!

joh408 said:
Can't wait to order some soon. You've been killing it in here Movement!
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Thanks man, taking advantage of moment I guess

CJNator said:
Damm good summary, just started follidrone a week and a half ago but I don't know if it has kicked in or not, any thing I should notice?
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The DOMs but the strength being present and unhindered. At first I thought I was doing too much and eating too little so a simple adjustment on cals and I'm still losing weight, looking bigger, but the soreness is last complaint. Honestly the pumps hit hard and stay for a few hours after. Depending on what else you may add in can drastically change the performance of this endurance and pump booster. Honestly the simplest answer I can think of ATM lol
 
hurdlemaker said:
Standing with the 100s haha, nice, I think you can probably handle more weight for the seated barbell presses, it's uncomfortable sometimes, moving some weight!
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Thanks man, with a incline of 315 I think I'm getting really close to a max there but we will find out soon. Man I won't lie standing with heavy weight kills my lower back, I mean its tight as crap right now and I even used a spotter.... Hope some dry needling early AM can help me out a bit.

Odd seated is never an issue and Db cleans and snatches never bother either. I gotta be doing something wrong somewhere
 
hurdlemaker said:
Standing with heavy weight bothers my lower back as well, so I just sit with heavy weight haha
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Dangit lls, sitting with them isnt too bad. I see I may just have to take it for what it is lol
 
Norco at 2 caps isn't even touching this hunger right now.....I'm going to eat a patient soon I feel the beast clawing to the surface..... Lord help me lol
 
TheMovement said:
Norco at 2 caps isn't even touching this hunger right now.....I'm going to eat a patient soon I feel the beast clawing to the surface..... Lord help me lol
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Oh my! I just busted out laughing at that one!! Hahaha That was one heck of a shoulder workout yesterday! I'm heading for shoulders now but I'll be on the baby weights in comparison! Lol
 
love2liftkat said:
Oh my! I just busted out laughing at that one!! Hahaha That was one heck of a shoulder workout yesterday! I'm heading for shoulders now but I'll be on the baby weights in comparison! Lol
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Lol I was hoping you would like that one lls, my arms feel heavy as crap today and just had 2 grilled chicken sandwiches so I'm hoping I'm saved until 330 snack time lol
 
Holy flipping legs! I HATE DEADLIFTS!!!

Holy Molesfeet I deadlifted for over an hour! Im sick to my stomach and both legs have already cramped up tonight but some days are better than others

Conventional Deads:
Barx15
135x15
225x15
275x15
Break
315x8
365x8
405x8
Break
495x3
515x3
535x2
545x2 PR! Rep went up Weight moved way too fast
565x0 No lockout, got stuck on my knees...smh damnit!
565x1 Spotter helped with a fist under my chin on my previous sticking point.

Bb Back Squats:
135x12
225x12
275x10
285x8
305x8
315x6
315x7 Last set and man...Im hurting deep inside

Leg Press: 1st two sets Uni
118x12
118x15
298x20
298x20
298x20

Bad Girl Good Girl Machine: Hip Add/Abd
205x20
235x20
265x20
285x20
305x20

Walking Lunges: 3 laps around the track I had to sit my behind on down!

Finished with some light ab work, def. taking these more serious as of late as my core needs to be stronger than what it is. Convinced that its my weak point on my primary lifts so Im hoping to continue to see results.

Need to hit the basics on my deads this weekend as My hips are shooting up too fast in comparison to the bar. During the lift it doesnt feel like it but my partners see it. Dont want to let heavy weight start bad habits.

Overall I couldnt be happier right now all cramping aside. I am slowly seeing more and more definition where it needs to be and the stretch marks to further incite me to know change is happening.
 
Holy molesfeet is right - whatever that's supposed to mean! ;) jkn Way to kill lower body!!! #'s are insane as usual!!! You'll definitely be very hungry today too! Awesome job on the progress! Not many people get excited about stretch marks-love it!!!
 
Pulls 565 - still warms up with empty bar. Animal.
Never tried the chin spot before: interesting.
 
love2liftkat said:
Holy molesfeet is right - whatever that's supposed to mean! ;) jkn Way to kill lower body!!! #'s are insane as usual!!! You'll definitely be very hungry today too! Awesome job on the progress! Not many people get excited about stretch marks-love it!!!
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Ikr I'm killing my almonds so far but eat sooner so I'm not 2 worried/ what worries me is that I feel fine.... It's the calm b4 the storm

KrisL said:
Pulls 565 - still warms up with empty bar. Animal.
Never tried the chin spot before: interesting.
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Man it does indeed help, it's just enough help with momentum and ten you takeoff
 
Hammy cramp #1 down lol
 
love2liftkat said:
Bet that was quite a site! Lol
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The embarrassment was sickening lol

Will update later, date night!!! Will be trying on this one so no mobile until late night lls
 
TheMovement said:
The embarrassment was sickening lol Will update later, date night!!! Will be trying on this one so no mobile until late night lls
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Aww have an awesome time! Can't wait to hear all about it!
 
Firdays Chest session was great light on volume but high on quliaty IMO

Incline BB Press:
135x15
185x15
205x15
225x15

235x15
245x15
255x15 Beastmode and an Incline PR, didnt test before because I had never done so many reps on incline with heavier weight

Shoulder setup, chest fully contracted and the weight felt light the whole time. Was way too happy to have actually done this

Smith Explosive Press: Explosive push from the bottom and a 3sec neg down
200x8
250x8
270x8
290x8
290x8

Triceps looked gross on this day, maybe just a good day overall

Uni Peck Deck:
160x12
180x12
205x10
205x10
225x10

Dips:
x15
x15
x12
x12

Med Ball Diamond Pushups:
x20
x18
x15
x12 Burntout Took about 45-60mins to know this session out, shirt was actually soaked through

On today I only used 2 caps FD, Amento, Conquer, F-95, AminoIV, and MB Powder PreWO and this combo had me dialed in

Honestly felt like I got better, stronger, more intense, and oddly my recovery time is speeding up as I have no DOMs effects to speak on on this Sat.
 
TheMovement said:
Ugh it was great, just positive I am the KING of the FRIENDZONE!!!
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Awww that's not always a bad thing! The happiest couples were usually once just great friends! The right one will come along!

Btw- you smashed chest!! That's great that you aren't sore too!
 
love2liftkat said:
Awww that's not always a bad thing! The happiest couples were usually once just great friends! The right one will come along!

Btw- you smashed chest!! That's great that you aren't sore too!
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Im only believing the Good chest workout part lls
 
Back and Shoulder Bounders!

Building those lumps, and bumps, why settle for being a mere mortal?


Man today was yet another booming day, honestly having rather decent days as of late


Pullups:
x12
x12
x10
x16 Went all in on these lol


Bb Shoulder Press/Underhand Bb Rows:
135x10
135x10
135x8
135x8
135x12 Ouch


Lat Pulldowns:
120x12
120x15
140x12
140x15


Db Side Raises:
20x15
25x12
25x12
25x12


Bent Over Dead Stop Rows: Hate having my arm hang, the pump and the stretch are maddening
60x15
70x15
80x15
80x15
80x15


Uni Side Raises: Little more focus added more weight
30x12
35x12
35x12
40x12


Low Cable Underhand Rows:
140x12
160x10
180x8
200x6


6-ways:
12x10
12x10
12x10


Underhand Cable Pullovers:
50x10
60x10
60x10


Kayak Rows:
40x12
40x12
40x12
40x12


Smith One Arm Rows:
110x15
110x15
110x15


Smith Sidebends: Dbs dont seem to do the right thing for me but this comes close
110x8
110x10
110x10
110x10


I had to kick myself out of the gym guys. Like seriously if I picked it up it was going feeling pretty darn good about it and still living the #TNDO lifestyle
Fasted workout, same intake as yesterday and
 
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Since you all know me and have seen me along this path thus far I believe I can say this is the halfway point of my goal!

Feeling good and looking big in all the right places, I do wish the tummy would tighten up faster but still plenty of time left
 
Magdalena I need a posing coach lol maybe Kat can join us lol
 
Dang that wo went on forever! Loads of volume! Glad you finally kicked yourself out! Lol
Looking great!! Heck yeah! I'd love to learn how to pose! ;)
 
love2liftkat said:
Dang that wo went on forever! Loads of volume! Glad you finally kicked yourself out! Lol Looking great!! Heck yeah! I'd love to learn how to pose! ;)
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Thanks gal, the scale hasnt lied or let me down yet and I had increased my cals lol. Think I will cruise at this still and go back down at the end of the month to be sure I make my goal.
 
Crazy Leg Day

​
​


Leg Ext/Leg Curls:
50x15 each leg
130x15
145x15
160x15


Leg Press:
298x20
388x18
478x16
568x14
658x12
748x10
838x10
928x8
1018x8
1018x8


Sumo Deads: Rarely do this excercise but DAMN I loved the way my legs looked, and felt! Veins were present which only boosts the motivation!
135x10
225x10
275x10
325x8
325x8
325x6


Overhead Tricep Ext:
60x10
70x10
80x10
90x10


Smith Squats:
200x15
200x15
200x15


Walking Db Lunges: Killer but easier than the Bb
25x10 (10steps down+10 back)
30x10
40x10 Almost didnt make it, hit the wall on pumpage in the legs (Conquer!)


Seated Abduction: Stayed with lower weight a little hip pain on the executuiion
160x20
205x20
205x20
205x20


Seated Hip Adduction: Coming inward was easy so was winking at ladies as they walked by
205x20
265x20
305x20
305x20
305x20


KB Overhead Bench Squats: 20s in each hand
x12
x12
x10
x10


I really did superset triceps in with every leg set, added Alphamine in this morning and loved the effects, didn't think the sweating would intensify but it was rolling off my face today, actually was winded a few times, but my HR wasn't out of control and I felt like I was completely in control of myself. Every rep was intentional, contraction-connection, all of it was on point this weekend. Loving where this is going.
 
Crazy leg day indeed!! CRAZY weight as always!! Love to walking lunges! They're always a killer!!!
 
Your volume is nuts.
I trained DC for years so it just looks crazy compared. I switch between volume and DC now.
My volume is still nothing like yours though.
 
love2liftkat said:
Crazy leg day indeed!! CRAZY weight as always!! Love to walking lunges! They're always a killer!!!
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Thanks gal, lucky for me my knees still feel ok, and way better than last time. How far are your strides with them?

brundel said:
Your volume is nuts.
I trained DC for years so it just looks crazy compared. I switch between volume and DC now.
My volume is still nothing like yours though.
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I honestly think I am extremely lucky, and I usually push myself until I'm getting weak and tired, not to the point of crawling out but until I feel the work completed matches my own satisfaction. Will be trying out a program for my bulk this fall though so I can't wait for that. ATM my volume seems to be a direct contribution of Folli and the amount I am able to eat. Weird I am able to still keep dropping in weight though
 
TheMovement said:
Thanks gal, lucky for me my knees still feel ok, and way better than last time. How far are your strides with them?
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That's good! I take pretty large strides with them and knee to the ground.
 
peepingyoda said:
You are a beast, man. Crazy that do this fasted and you are cutting.
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Thanks man! I cannot stand eating before the gym on the weekends IDK why lol. Pre workout carbs have never done much for me either, I just haven't found the right combo just yet I guess. As long as the weight keeps dropping Im not looking to change a thing
 
Chest Monday is on!

Beastmode Chest Day and sick power

Bb Bench:
135x10
225x10
255x10
275x10
Break
315x5
315x5
315x6
315x7 Failed on the 8th but its on the WAY!

Incline Db Press:
70x12
80x12
90x12
100x12

Cable Fly:
30x15
35x15
42.5x15
42.5x15

Weighted Dips:
45x15
45x15
90x12
90x12
Bw X 22

DB Pullovers:
70x12
80x12
90x12
100x15 Adding them back slowly, swear people just end up behind the weight as I can touch it to the floor behind me

Clap Pushups:
x12
x12
x12
x12
x12

Easy lift, only and hour to work with but weight was moving and so was the tempo. Literally rested just long enough to set the weight and go. Folli, Alphamine, F-95, Amento, and Pup. Wrath on todays sessoin followed by CreXcel Post and quodoba after. Chipotle is better but Mango Monday was calling my name. Seriously could have sworn my weights should be dropping downward by now.
 
Why did u start with such light DBS for the incline presses? Once I'm warmed up I don't usually go back down so much in weight on the next exercise. You should've just gone right into the 100s and banged out 3-4 sets with them IMO, nice reps with 315 for flat, I won't be surprised when your doing 10+ soon
 
hurdlemaker said:
Why did u start with such light DBS for the incline presses? Once I'm warmed up I don't usually go back down so much in weight on the next exercise. You should've just gone right into the 100s and banged out 3-4 sets with them IMO, nice reps with 315 for flat, I won't be surprised when your doing 10+ soon
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Fully honest I was super setting straight off the bench to incline lol, didn't want it to hinder my flat too much ATM
 
Ok, I got ya, do u have a 1rep max goal for flat ur shooting for? I'm gonna give myself a little bit of carbs this week and see what happens
 
You're such a beast!!! I trained chest this morning but just pretend my #'s aren't so small! Lol
 
hurdlemaker said:
Ok, I got ya, do u have a 1rep max goal for flat ur shooting for? I'm gonna give myself a little bit of carbs this week and see what happens
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385 paused is the goal hope I can do it

love2liftkat said:
You're such a beast!!! I trained chest this morning but just pretend my #'s aren't so small! Lol
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Girl numbers don't mean squat if the sweats not rolling and you don't feel yourself growing. Soaking shirt gets me hype as crap every time
 
TheMovement said:
Girl numbers don't mean squat if the sweats not rolling and you don't feel yourself growing. Soaking shirt gets me hype as crap every time
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Haha good! I'm definitely soaked and exhausted by the time I leave! Lol
 
koi1214 said:
No but I want to incorporate them in to my bench day along with floor presses.I am trying to increase my BP 1RM and due to a bad shoulder my 1RM is a miserable 175lbs.
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How long you been back from injury? If ya dont mind my asking
 
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