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joh408 is taking Follidrone on a ride

joh408

Well-known member
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:
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Starting week 4 of my first run with it tomorrow.
5/3/1 Progression for me can be found here:
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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
 
Pics:

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The REAL first!

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


;)
 
Well, I'm nowhere near first but I'm definitely in on this!!
 
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
 
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.
 
First "really old lifter"! Lol. Kill this Joh!
 
Killer leg day as always Joh!!
 
Very nice squat #'s!!
 
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
 
Great job!! I'm looking forward to trying out those hex press' they look killer!
 
No doubt!!
 
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?
 
brundel said:
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?
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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
 
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 ;)
 
brundel said:
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 ;)
Click to expand...

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
 
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

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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

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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!
 
Got in a little extra biking today to catch an appointment

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Ignore the time. Got there in under 20 minutes. Just forgot to shut off the timer haha
 
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!
 
wolfpack893 said:
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!
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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
 
joh408 said:
Thanks man! Hoping for some great gains on this run
Click to expand...

Follidrone is looking better and better to me. With your consistency and drive, you should do great.

Does Follidrone need PCT?
 
RegisterJr said:
Follidrone is looking better and better to me. With your consistency and drive, you should do great. Does Follidrone need PCT?
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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.
 
CT3 said:
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.
Click to expand...

Thank you.
 
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
 
RegisterJr said:
Follidrone is looking better and better to me. With your consistency and drive, you should do great.
Click to expand...

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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