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AusLifter's BLR Transformation Follidrone Log

Auslifter said:
lmao its vanished allot during my cut lol. still got some for the rainy days :P i have noticed though, with different batches of these tubs. some work better than others, i.e the ones with no shine to the label were nuts. and the shiny tubs i never felt much at all lol and would rather use a different pre. lucky meth dip.
Click to expand...

PNI Prodigy blew my Face off
 
Day 14 - Monday, July 28 - Push Day (Upper/Power + added Hyper work)

Sundays Macros
P 244.6 C 192 F 45.5

Morning weight - 77kg - 169.7lbs


Woke up 4am, ate at 5am then again at 9pm, had 2 caps Follidrone 10:30 pre workout.



Today was great, not over the top or the same endurance like i had last week for the first push workout of the week, so i deicded this week i will save my volum and higher rep working sets for the actual hypertrophy days, and just stick to the planned sets, and go by feel. today i mananged to maintain most lifts, but not the same reps like last week. and today i felt my form was excellent, pump was very very good, chest striations and a thick satisfying appearance. my energy was not over the top, but instead "there when i needed it" and felt more natural, then towards the end it increased strangely, i used folli 30mins prior to training and ate a very big meal at 9pm, (P 80 C 110 F 25) so possibly might need to wait until 1-2pm before going, and eat the bigger meal first, and maybe a smaller one but decent enough for performance 2-3 hours prior.


Chest / Shoulders / Triceps / Cardio (*PR's in Bold*)

*No sets to failure Today for power*


Incline Barbell Bench Press - (12-4 reps), targets for power sets (3-5).

135 x 14 (warm)
176 x 12
187 x 10 - extra rep than previous week.
198 x 6 - (left it at 6, 1-2 in tank)
198 x 3 - (slow negatives, explosive reps)


Flat Barbell Bench Press -
(felt much harder than last week, so i decided to not be silly.)

135 x 1
209 x 6
225 x 6
225 x 4


Incline Dumbbell Press - (Hypertrophy movement, 6-12)
(picked up the wrong dumbbells for my first set lol)

77 x 12
82 x 6
82 x 7
82 x 6


Flat Dumbbell Fly's

33 x 12
33 x 12
38 x 7
38 x 7


Incline Dumbbell Fly's

33 x 15
33 x 12
38 x 12
38 x 12 *PR*
38 x 12 *PR*


Weighted Dips - (For lower chest)

44 x 12 (20kg plate)
66 x 5 (30kg dumbbell)
44 x 10 (20kg plate)


Standing Cable Fly's

44 x 12
66 x 8
66 x 8


Incline Bench Cable Fly's

55 x 12
55 x 10


Standing Overhead Press
(Decided from now i will keep this in, for this power day from now as a staple.)

88 x 12
132 x 6
143 x 2 *PR*


Standing Side Dumbbell Lateral Raises

27 x 7
27 x 7
27 x 6
22 x 12


Standing Rotator cuff raises

22 x 15
27 x 12
27 x 10


Tricep Rope Pushdowns

132 x 7
132 x 6
132 x 6
-


MISS Cardio on the eliptical - 450 calories


Notes


Very happy inside training today, felt zoned in not as strong but felt almost like if i was on much higher calories right now it would have been one of "Those Days" you just don't want to leave, and do whatever you want for 3 hours.


not the same "take over effect" it had last week, where you have strength out of no where and go wild, but not bad either still close, can't wait to hit back tomorrow.
 
Progress Pictures - July 28th, mid day.

Taken in natural day lighting, to help show changes in body composition.

Front
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Abs and Thighs
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Side
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Day 15 - Tuesday July 29, Pull Day (Power Based + added hypertrophy work)

Yesterdays Macros
(P 240 C 195.4 F 40.2)


Morning weight - 75.7kg - 166.89lbs *2.8lb drop*


Woke up feeling rested, slept in a bit but good 8 hours. Think i will bump fats back up today by 5g, weight went down a bit quick. strength kind of took a nose dive today, and so did endurance. but overall stayed almost the same, no where near the intenisty of last week, pump was alright.


Back / Abs / Lower Back / Cardio (*PR's in Bold*)


Wide grip weighted pullups

BW x 12
22 x 7
22 x 7
22 x 12


Bent over barbell rows (4-6 on power sets)

135 x 14
225 x 10
225 x 10
231 x 5
231 x 5
225 x 6


Neutral Grip wide lat pulldowns

165 x 12
176 x 6
176 x 6
176 x 6


T-Bar Rows

135 x 15
176 x 10
187 x 6
187 x 6
187 x 6
198 x 4


Neutral grip lat pulldown machine

181 x 6

Neutral grip pullups


BW X 7
BW X 12

Dumbbell Pullovers

82 x 12
88 x 10
88 x 6


Hyperextensions (Lower Back)

44 x 28
44 x 33
44 x 20


Cable abs crunches

143 x 30
158 x 20
158 x 18
-
MISS Cardio - 450 calories
21mins on the elliptical
-

Notes


Didn't have quite the same energy and endurance going as last week, i think i brought my calories down to much but that's apart of the game. we will see how the second back workout goes on friday, i will bump the volume for it. pump was okay but felt a bit flat (dropped carbs), no PR's but good enough strength to maintain my power exercises and main lifts, feeling leaner this week, and this morning waking up.




Song of the day :)


[video=youtube;b1BWiG0IPmk]https://www.youtube.com/watch?v=b1BWiG0IPmk[/video]
 
I immediately feel a strength decrease in the form of just not having the gas if I drop carbs. I don't eat them pre workout as I train in the morning, but I load up on them before bed.

Also, I didn't think you would be into edm!
 
Day 16 - Wednesday, July 30 - (Lower Power) + Added Hyper work)

Yesterday's Macros
P 243 C 230.5 F 45.9


Morning weight - 75.6kg - 166.669 - *0.2lb drop*


Well today was alright, but i can see the same trend going this week, with strength and overall amount of volume im able to put out, seems like i have to cut it back this week to let my CNS recover a bit, before going hard again. kept it lighter today, not as good as last week. Im going to take note of this and see how i feel tomorrow for shoulders/arms.


Quads / Hamstrings / Cardio - (Power with added Hyper volume) (*PR's in bold*)


Barbell Squats


135 x 12
225 x 12
308 x 7
308 x 8
352 x 2 - this felt ridiclous lol, couldn't hit it like last week.
330 x 6
330 x 4
308 x 6
-
Extra sets after hack's


308 x 6
308 x 5
264 x 6
286 x 8


Hack Squats


264 x 12
352 x 8
396 x 8
396 x 7
396 x 10
352 x 10
396 x 3


Leg Extensions


149 x 20
165 x 16
178 x 12
194 x 10
194 x 7


Lying Leg curls


88 x 15
110 x 10
110 x 10
110 x 7
-
MISS Cardio - 350 calories
20mins on the elliptical
-


Notes

Same sort of endurance and strength as yesterday, but not to bad. just need to lower volume until next week, to allow better recovery before going hard again as previous weeks, like i was on Myo or my first week with folli.

Had crazy doms in chest today, upper chest looks very full compared to last week woke up that way and during the workout kept a pumped apperance.

kisaj said:
I immediately feel a strength decrease in the form of just not having the gas if I drop carbs. I don't eat them pre workout as I train in the morning, but I load up on them before bed.

Also, I didn't think you would be into edm!
Click to expand...

haha yeah, I had a feeling it was a bad idea. i will need to play around with them a bit and see, but last couple of weeks were fine. i don't think its the macros but more from the crazy volume i did last week, just need to cut it down a bit lol. then ramp it back up again next week.

and yeah trance, progressive house any Edm i like :)
 
Day 17 - Thursday, July 31 - (Push Hyper / Arms / Traps)
Yesterday's Macros
P 240 C 230 F 50


Morning weight 75.8kg - 167.11lbs


absolutely tore it up today.


Shoulders / Chest (low vol) / Biceps / Triceps / Traps - (*PR's in bold*)
(failure used on some sets today, for hyper.)
*weight is in lbs*


Seated Dumbbell Press
*dumbbells each hand*

71 x 12
77 x 10
77 x 7
71 x 12
71 x 12


Flat Barbell Bench Press

135 x 13
198 x 10
225 x 11 - (explosive reps)
198 x 8
198 x 7
198 x 5 - failure.


Incline Dumbbell Press
*each hand*

82 x 13
88 x 6

Single Arm Upright Dumbbell Rows
*each side*

55 x 12
55 x 10
60 x 8
60 x 8


Flat Dumbbell Fly's
*each hand*

33 x 15
38 x 10
38 x 9
38 x 6


Standing Side lateral raises
*each hand*

22 x 13
27 x 7
27 x 10
22 x 7


Cable Chest fly's
*each side*

55 x 20
55 x 13
66 x 7
-


Straight barbell curls

88 x 12
88 x 8
88 x 6
99 x 5


Incline Dumbbell Curls

33 x 12
33 x 6
33 x 6
33 x 6


Preacher Bench Concentration curls
*one arm at a time*

33 x 12
33 x 13
38 x 8
38 x 7
38 x 8


Alt Hammer curls

44 x 8
44 x 6
38 x 8


Skull Crushers

88 x 12
99 x 9
99 x 7
99 x 5


Rope Pushdowns

132 x 12
143 x 8
143 x 6
143 x 5

Single arm overhead dumbbell extensions
*each arm alt*

38 x 12/13
38 x 12


Standing rotator cuff raises
*each hand* (both at once)

27 x 13
27 x 12
27 x 12
27 x 10

Single Arm Cable Side rotator cuff work

44 x 15
44 x 13
44 x 10

Barbell Shrugs

225 x 10
308 x 23
352 x 14
352 x 15

Dumbbell Shrugs
*each hand*

99 x 13
-
No Cardio today.
-

Notes

Was an awesome workout, stayed for way to long and could of stayed there i didn't have that same tired weird can't be bothered feeling i just couldn't stop. on preacher concentration curls, the pump in my arms i couldn't get enough so i was a dumb ass and did to many sets but all pr's for that exercise so didn't mind lol. only started out i wasn't as strong on dumbbell presses as i have been, but that take over feeling and unlimited strength came on during the chest pressing movements.


Pics from today

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Tune of the day :)

[video=youtube;BwWzSyxNc9I]https://www.youtube.com/watch?v=BwWzSyxNc9I[/video]
 
Wow lots you're taking in there Auslifter! I finally ordered two bottles from SS.
How's the libido? No negative effect on it yeah?
 
Day 18 - Friday, August 01 - (Pull Hyper/Abs)

Yesterday's Macros
P 250 C 214.9 F 50

Morning weight 75.2kg - 165.788lbs


another crazy volume fest today, trained like a maniac lol. today blew the first back session of this week out of the water.

Back / Abs

Wide grip weighted pull-ups
(10kg/22lb plate attached to dip belt)

BW x 15
22 x 12
22 x 10

Bent Over barbbell rows
(awesome bar speed and contractions today for all sets.)

135 x 14
198 x 13
225 x 12
231 x 8
231 x 7
231 x 6

T-Bar Rows
(v bar handle)

154 x 12
187 x 12
198 x 10
209 x 7
198 x 6

Neutral grip wide lat pulldowns

165 x 12
176 x 7
176 x 6
176 x 10
176 x 10

Neutral grip machine at pulldowns

181 x 12
198 x 8
198 x 4
198 x 7

DY Hammer strength rows

225 x 13
264 x 12
286 x 12

Seated vbar cable rows

110 x 30
187 x 10
198 x 6
187 x 10

One Arm dumbbell rows

88 x 12/13
99 x 6

Rope cable lat pullovers
(pump was awesome on these, lats had veins lol.)

132 x 12
154 x 13
159 x 12
170 x 12

Abs rope cable crunches

141 x 30
141 x 22
165 x 14
165 x 12

Knee raises on chair thing

BW x 30
BW x 15
BW x 15
-
No cardio.
-

Notes

extremely happy with today, had an awesome workout. very pleasing pump and fullness, increased workload capacity. overall non stop onsalught of different back exercises i don't usually do. strength shot back up on my barbell rows, was wondering why i felt so crappy on the first one lol but rest day tomorrow then legs on sunday.
 
Day 19 - Saturday, August 2 - Rest day.
Morning weight - 75kg - 165.3lbs

MISS Cardio - 450 calories / 25mins / Elliptical
 
Day 20 - Sunday August 3rd - Rest day.

Morning weight - 75.2kg - 165.788lbs

Felt like taking another day off today, had to visit my brother in hospital and legs had doms still lol.

MISS Cardio (AM) - 450 calories / 31 mins on the Elliptical
-

Today is monday, i will update with today's push day later once im home.
 
Day 21 - Monday, August 04 - (Push Power/chest focus)

Yesterday's Macros
P 190 C 400 F 35

Morning weight 76kg - 167.5lbs


Felt great today strength was there, played it smart no going to failure, just focusing on mainly power sets, explosive reps for today. rest was 2mins - 1:20 for most sets, 3 at max for heavy sets. did some extra volume for flat instead to practice form and activating my chest more for that movement.



Chest / Cardio / Foam rolling


Incline Barbell Bench Press


Bar x 12
135 x 12
176 x 12
198 x 6
198 x 6
176 x 10 - back off set. for today (no pushing for failure.)


Flat Barbell Bench Press


135 x 5 - warm
198 x 10
209 x 10
225 x 6
225 x 3
225 x 3
208 9 x 4


Incline Dumbbell Press - (Hyper movement)
*weight for each hand*


82 x 12
82 x 8
82 x 6


Flat Dumbbell Fly's
*weight for each hand*

33 x 12
33 x 10
33 x 12
38 x 7
38 x 7
-
Cardio - MISS / 450 calories, on the Elliptical.
-


Notes


Really smooth day, starting off the workout i was really in the zone to do work music blasting, ready to go. towards the middle of my flat benching my energy sort of died down a bit, not the hyper over the top all out energy i sometimes have on my push power days at the start of the week. pump today was fairly good. could feel i was much more in control of the weight today compared to last week allowing me to work my chest far better, i really think i could have done better but this was a huge improvment from last week, want to turn up the volume tomorrow for back have planned to do deadlifts also after my main rowing movments, might film them if anyone wants to see for fun.

Post wo snickerdoodle shake, bit of grilled chicken and some rice
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Tune of the day :) fuuuuuark
[video=youtube;j2sqxGUzCc8]https://www.youtube.com/watch?v=j2sqxGUzCc8&list=UUGZXYc32ri4D0gSLPf2pZXQ[/video]
 
Checking in and strong work in here man! Real nice chest work and pressing. also diggin the tunes, trying so hard to get into EDM but cant seem to find stuff i like besides various avicii (dont hate me cuz thats hipster ;) )
 
iThrow said:
Checking in and strong work in here man! Real nice chest work and pressing. also diggin the tunes, trying so hard to get into EDM but cant seem to find stuff i like besides various avicii (dont hate me cuz thats hipster ;) )
Click to expand...

Get in my thread bro. starting the xgels/folli/abe stack today ;)

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iThrow said:
Checking in and strong work in here man! Real nice chest work and pressing. also diggin the tunes, trying so hard to get into EDM but cant seem to find stuff i like besides various avicii (dont hate me cuz thats hipster ;) )
Click to expand...

hahah i don't like everything i hear, but usually progressive trance, house and dnb are my go to. usually songs that i can blast while i train

folli's been great for bringing up my bench :) can't wait to run it during my reverse diet, into lean bulk get some good numbers going on the big 3. incline bench im really close to hitting 95kg for my power days, if i wasn't on pov macros i think i would have it by now would be awesome to hit 2 plates incline during the reverse.
 
Day 22 - Tuesday, August 05 - (Pull Power / + Added Hypertrophy volume)

Yesterdays Macros
P 240.5 C 222.2 F 46.4

Morning weight76.5kg - 168.654

great sleep, chest doms felt pumped to get some deadlifts in today, woke up feeling fuller/leaner.

Back / Traps / Abs - (High volume) - (PR's In Bold)


Wide grip weighted pull ups

Bw x 12
22 x 12
22 x 7

Bent Over barbell rows

Bar x 12
135 x 5 - warm
225 x 12
231 x 10
231 x 12 *Rep PR*
242 x 6 *Rep PR*
242 x 6 *Rep PR* / Repeat effort.

Neutral grip wide lat pulldowns

176 x 10
176 x 6
176 x 6
176 x 6
165 x 10

T-Bar Rows (v bar attachment)

176 x 12
198 x 7
198 x 10
209 x 6
187 x 10

Neutral grip pullups (bw x 12) Behind neck pullups (Bw x 7)

Netural grip machine lat pulldowns

198 x 6
181 x 7
198 x 6

Seated Cable Rows

176 x 13
198 x 10

Conventional Deadlifts - (Power movement)

225 x 5
308 x 8
396 x 1
396 x 2
440 x 0 - (Attempt, so close to locking out.)
396 x 2
374 x 4 *Rep PR*

Barbell Shrugs

308 x 15
352 x 13
352 x 17 *Rep PR*

Lower back hyperextensions

44 x 30
44 x 20
55 x 20

Cable abs crunches

154 x 25
165 x 24
165 x 24
-
Cardio - MISS / 400 calories - 20mins on the elliptical+ Foam rolling-

Notes

felt great today, workout went very fast paced and my barbell rows felt awesome, felt good so i bumped my working sets by 5 to 242 and if felt great. didn't feel gassed at all, plenty of energy. did allot of volume on deadlifts at the end almost hit a pr, so far this week feels great and im feeling allot fuller. pumps were insane today.

Progress pic

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Day 23 - Wednesday, August 06 - (Legs Power / + Added Hypertrophy work)

Yesterdays Macros
P 241.1 C 235.7 F 41

Morning weight - 75.6kg - 166.89

Lots of Doms today. chest = sore, back = sore, triceps = sore.


Quads / Calves / Cardio - (PR's In bold)


Barbell Squats

135 x 12
225 x 12
264 x 10
308 x 10
330 x 8
330 x 5
308 x 8
308 x 7
330 x 6
352 x 2
308 x 6

Hack Squats

352 x 6
352 x 6


Leg Press

617 x 13
661 x 12
705 x 12
793 x 6 *PR*
705 x 6
705 x 6


Leg Extensions

178 x 12
178 x 12


Leg Press calve raises

661 x 27
661 x 22
661 x 20
-
Cardio - 15mins, on the bike machine
MISS - 200 calories
-

Notes


Went crazy on squats, had lots of fun. didn't really hit the heavy sets i should have, for low reps like i would on a power day, it turned into a hyper day lol then was drained for the other accessory exercises. i wasn't as amp'd up as i was yesterday but my endurance stayed strong until i forced myself to stop and go lol i was quite tired after. back/chest look thicker and full, both have doms. happy with the leg press pr i haven't gone that heavy before.
 
Day 24 - Thursday, August 07 - (Push Hyper/HIIT Cardio/Arms)

Yesterdays Macros
P 240 C 220 F 42

Morning weight
75.2kg - 165.788lbs


Hunger has gone up like crazy this week, been tough not to go over macros while on folli. but feeling leaner today.

Shoulders / Arms / Chest - (Hypertrophy focus) - (*PR's in bold*)


Seated dumbbell press*weight each hand*


71 x 12
77 x 8
77 x 6
71 x 12
71 x 7


Flat barbell bench press


198 x 12
198 x 7
209 x 6


One arm upright dumbbell rows


55 x 12
60 x 10
60 x 10
60 x 12


Cable chest fly's


66 x 13
66 x 13
66 x 12


Dumbbell Side Laterals


22 x 13
27.5 x 12
27.5 x 13
27.5 x 10


One arm rear delt dumbbell rows


71 x 12
77 x 15
82 x 12
82 x 13


Seated Cable Face pulls (Rear delts)


132 x 12
154 x 12
159 x 10
159 x 9
137 x 8


Bent over laterals

22 x 12
22 x 12


Straight Barbell curls


88 x 12
88 x 10
88 x 10
99 x 4
88 x 10


Incline Dumbbell Curls


33 x 11
33 x 10
33 x 10/8
33 x 6


Preacher concentration curls


33 x 12
38 x 12 - PR
38 x 11/12
38 x 6


Hammer curls


38 x 10
38 x 12
44 x 6/7


Skull Crushers


110 x 12
121 x 6
121 x 5
110 x 9


Close grip bench press


176 x 7
176 x 9
176 x 6


Rope pushdowns


132 x 10
132 x 8
143 x 6
143 x 4


Hip abductor machine


143 x 20
143 x 20
143 x 20
154 x 11
-
HIIT Cardio - 6 rounds - 30/90 (450 calories)
on windgate bike
-

Notes


really good workout today, started off a bit meh and wasn't feeling as strong as usual, then after i began training arms i suddenly had a ton of energy and strength, and felt great which was, 20mins into the workout, then ended up re gaining lost reps on my arm exercises from last week, as well as hitting some pr's on small isolation movements, and my rear delt rows were feeling great, rear delts had an awesome pump. close grip bench which i hadn't done in a few months i was suprised i was able to hit those reps with 176 after all the pressing before hand. only negative was the seated db press at the start, kept the volume on chest low, since it was still sore so only basic 6-8 sets of two movements. hammer curls went up also, rep speed was very good. i also noticed my cardio i burnt my target calories much faster than normal, at 19mins i had burnt 450 calories during HIIT and didn't feel tired from it. left feeling good.
 
Day 25 - Friday, August 08 - (Pull hyper / Deadlifts / Calves)

Yesterdays Macros
P 240 C 230 F 40

Morning weight 75kg - 165.347


Back / Calves / Deadlifts (Hypertrophy workout) - (*PR's in bold*)

Weighted wide grip pullups

Bw x 12
22 x 12
22 x 10
22 x 6


Bent over barbell rows

135 x 15 - warm
220 x 12
231 x 8
242 x 6


Underhand barbbell rows

135 x 12
176 x 12
198 x 12
209 x 8
220 x 6


One arm dumbbell rows

88 x 12
99 x 10
99 x 10/9


Neutral grip pullups

bw x 13


Neutral grip machine lat pulldowns

176 x 12
187 x 10
198 x 8
209 x 6
198 x 4
198 x 4


Wide grip pullups

bw x 12
bw x 10


Neutral grip pullups

bw x 12
bw x 10
bw x 8


Neutral grip wide lat pulldowns

165 x 12
176 x 6
176 x 6


Wide grip T-bar supported row

132 x 12
143 x 10


Rope lat pullovers

154 x 12
165 x 12
176 x 8 - PR


Seated close grip cable row

154 x 12
176 x 12
198 x 6
198 x 6


Seated Calve raises

176 x 13
198 x 10
198 x 10
198 x 8
176 x 13
176 x 12
176 x 12


Barbell Deadlifts

225 x 6 - warm (no straps)
308 x 3 warm (no straps)
352 x 5 (straps)
396 x 2
396 x 1
440 x 1 - PR!!!!!


Cardio
MISS - 200 Calories / 15 mins, on the elliptical
-

Notes

felt great today, woke up at my last low before my refeed from the previous week. upper chest remains full, legs full, arms didn't have doms. seems recovery is speeding up, so today i trained later on in the day after getting in a ton of calories/carbs. cereal's, sweet potatos, a burrito, some whey protein icecream made fresh from this supp store near me (right next to the burrito shop). and also picked up a fat burner, that contains green tea extract and bioperine, so i decided to use that pre workout with my follidrone to possibly help the epi-(-) absorption. don't know how i was able to cope with the volume i performed today but after i left i was still fine feeling like i could just keep on going, it was quite an epic experience. the workout lasted around 4 hours, i started off thinking i would just do my usual moderate volume, following my program to the T, but all off my sets i was never reaching that point where i felt like 'calling it a day' and trying to avoid failure, because it was harder to hit failure with my usual weights so i just felt amazing and kept following instinct doing better than anything i have done in this weeks previous pull workout, my bent over rows starting off didn't have the same strength as the power day on tuesday, but i was able to crank out more reps with a slightly lighter working weight, (which is the whole idea of the hyper day vs power one) lol, then kept on finding different things i felt like doing for fun. then on deadlifts, i decided to work up to my max, or go for a PR, after i hit the set off 440 i saw fuzzy stars slightly light headed lol, but was so happy i got it, and form was great i fought hard for the lock out, but after all of the volume before doing them i was very surprised i was able to do that.
 
travwj said:
Sh!t mate that's a lot of volume, you're killing it.
Click to expand...

yeah man. there's no way i would do volume like this w/o it lol and be able to recover. but i have been doing every body part x2 a week for a while, just not this kind of volume for both days lol.

but won't be doing 5-6 workouts straight with no rest days from now lol, lately sunday has been the only day, will only do 3 days now rest, 3 again and rest. (as i should be doing lol)
 
Day 27 - Monday, August 11 - (Push Power)

Morning weight 75.4kg - 166.229

Macros
P 240 C 200 F 45

Chest / Cardio


Incline Barbell Bench Press

Bar x 12
135 x 12
176 x 13
198 x 7
198 x 6
198 x 3

Flat Barbell Bench Press

135 x 12
198 x 13 - Rep PR
225 x 6
225 x 3
225 x 2


Incline Dumbbell Press
*weigh for each hand*

82 x 13
82 x 10
82 x 6
82 x 7


Flat Dumbbell Fly's

33 x 12
38 x 13
38 x 13 - Rep PR.
38 x 7


Incline Dumbbell Fly's

33 x 13
38 x 13
38 x 8


Cable Fly's
*weight each side*

55 x 13
66 x 10
66 x 8
66 x 7
-

MISS Cardio - 20mins - 450 calories
(On the ellipitcal)
-


Notes

Really good chest workout. and lifts going back up in reps,
felt much stronger. energy was pretty good, endurance today wasn't off the charts like it sometimes is. pump was good.
 
Day 28 - Tuesday, August 12 - (Pull Power/ Added Hyper work)

Morning weight 75.7kg - 166.89lbs

Macros for today
P 240 C 220 F 45

great sleep last night, today was awesome felt great strength out of no where
noticed i kept hitting 13 reps on stuff i usually get like 8-10 reps, just felt like bumping the weight up and taking advantage of how strong i felt. endurance was epic. also chest was sore and full in the morning to.


Back / Biceps / Abs - (PR's in bold)
*weight in lbs*


Wide grip weighted pullups

Bw x 14
Bw x 13
22 x 12
33 x 7 - PR


Bent over barbell rows

135 x 12 - warm
220 x 12
231 x 10
231 x 8
242 x 7 - PR
242 x 5


Neutral grip pulldowns

165 x 13
176 x 13 - PR (lol was full grunting on this)
176 x 12
187 x 7
187 x 8 - PR


T-bar rows (with vbar attachment)

187 x 13
198 x 10
220 x 7 - PR
198 x 10
198 x 10
198 x 7


Random sets of pullups lol


*Wide grip

bw x 7


*Wide Netural grip

bw x 12
bw x 12 - (these were to easy lol)


Neutral grip machine lat pulldowns

176 x 13
181 x 10
181 x 7
181 x 8
198 x 10
198 x 7
187 x 8


Dumbbell Lat pullovers

88 x 12
88 x 12
88 x 12


Cable abs crucnhes

154 x 12
154 x 15
154 x 20


Straight barbell curls

88 x 12
99 x 5
99 x 6 - 1 off failure


One arm preacher dumbbell concentration curls

38 x 13
38 x 10
38 x 10/12


-
No cardio today
-


Progress pics - taken today


iphone cam filped dosen't take good quality lol. to blury
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Notes


Great workout, follidrone magic doing its thing today, lots of strength and endurance, workout went really quickly, rest times were really good, kept the ball rolling. consistently hitting rep targets, doing extra sets of usual weight/repeat efforts. energy was great, pump was awesome, had lat veins lol wot felt like the moment i unracked the barbell on bent rows, and started the set the weight was moving at light speed, could really focus on my form more, feeling my lats contract, and squeeze the **** out of them. good start so far this week.
 
Day 29 - Wednesday, August 13 - (Lower Power/ Added hyper work)

Morning weight 75.3kg - 166.008

Macros today
P 250 C 200 F 40.3


insane volume overall today. was weird, took me a 3-4 sets then suddenly my strength was just there, almost like i woke up or something lol. also adjusted my training shorts, which have this under armour stuff in them (kind of like a thin silk knee sleve) adjusted that after those 3-4 sets and made a world of difference on how my squats felt.


Quads / Calves - (*PR's in bold*)


Barbell Squats

135 x 12
225 x 12
264 x 10
308 x 10
352 x 1 - explosive rep, pause at bottom
330 x 5
330 x 4
308 x 8 - felt strong on these out of no where, bumped weight back up
330 x 8 - wowlol
352 x 6
352 x 5
308 x 12
308 x 8
308 x 6


Hack Squats

264 x 12
352 x 5
308 x 10
308 x 12
352 x 8


Leg press

661 x 13
749 x 12
771 x 2
727 x 8
727 x 4
551 x 12


Single leg leg press

264 x 12
286 x 12
286 x 12/10


Leg extensions

176 x 14
194 x 12
194 x 12
194 x 12
149 x 12- drop set
194 x 12

Single leg leg extensions

119 x 12
119 x 12


Dumbbell Lunges
(each hand)

44 x 12
49 x 12


Front squats - was messing around practicing these after.

135 x 12
135 x 12
135 x 13


Leg press calve raises

440 x 30
529 x 22
661 x 15
661 x 12
-
(no cardio today)
-

Notes

really good leg workout, i was smoked at the end. left there ready to feed and fall asleep in the car lol. almost like a zombie, legs are already sore. endurance was amazing, no weight PR's but lost of repeat effort sets again, kind of helped me go overboard on squats, never felt like stopping. just set after set lol.
 
Update

been really busy towards the end of last week, but posting all the workouts now.


Day 30 - Push workout - Shoulders / Arms


Seated dumbbell press

71 x 12
77 x 13
77 x 8
71 x 12
71 x 12


Side lateral raises

22 x 12
27.5 x 12
27.5 x 12
27.5 x 10


One Arm Upright Dumbbell rows

55 x 12
60 x 12
60 x 12
60 x 10


Rear delt Dumbbell Rows

66 x 12
77 x 13
82 x 12
82 x 13
88 x 8
77 x 12
82 x 10


Cable face pulls x4


Seated barbell press

88 x 12
132 x 10
132 x 8
142 x 6
132 x 6


Straight barbell curls

88 x 12
88 x 8
88 x 6
88 x 7
99 x 4


Incline dumbbell curls

33 x 12
33 x 6
33 x 10


Preacher curls

99 x 6
99 x 5


Skullcrushers

88 x 12
99 x 6
99 x 5


Rope Pushdowns

132 x 12
132 x 8
143 x 5
143 x 4
132 x 6
-

Cardio - 20mins - 450 calories.
-

Notes

great shoulder workout, started doing seated barbell press enjoyed it allot.
 
Day 37 - Monday 25th August

Morning weight - 74.2kg / 163lbs


So sorry about the lack of updates, things have been really bust last week. so behind on this now lol, but this week il post everyday and continue on from here. last week was my bday, had some nice cheat meals but really made some nice progress. now this week is off to an awesome start, hit an all time pr today, along with a huge rep pr on my incline bench

Chest / Shoulders / Abs - (Hypertrophy based day) + added power sets. (PR's in bold)

i think im going to post in kg's to save time, and will mean i don't have to convert everything i record in my gym notepad lol.

x5 Incline barbell bench press

60kg x 13
80kg x 12
90kg x 10 *REP PR!!!* - was stoked i hit 10, been stuck at 8-7 on this.
90kg x 6
95kg x 3

x7 Flat barbell bench press

60kg x 12
100kg x 4
110kg x 1 *PR!!!* heaviest i have ever gone.
100kg x 6
90kg x 10
95kg x 6
90kg x 7

X3 Incline Dumbbell Press

37.5kg x 12
37.5kg x 7
37.5kg x 6

x5 Incline Dumbbell Fly's

15kg x 13
17.5kg x 12
17.5kg x 10
17.5kg x 7-8

x3 Flat Dumbbell Fly's

17.5kg x 7
17.5kg x 7
15kg x 8

x3 Chest weighted dips

Bw x 13
20kg x 12
20kg x 13

x2 Seated Dumbbell Press

32.5kg x 8
32.5kg x 8

x2 Seated Barbell press

60kg x 10
60kg x 10

x5 Side laterals

12.5kg x 12/10kg x 12/12.5kg x 8/10kg x 13/10kg x 12

x3 Upright one arm dumbbell rows

25kg x 12/27.5kg x 12/27.5kg x 12

x2 hanging leg raises

bw x 13 / bw x 13

x3 Cable abs crunches

70kg x 30 / 70kg x 22 / 70kg x 20
-
MISS Cardio - 19mins / 450 calories
-

Notes

today was an awesome workout, over the past weeks that i haven't been posting my workouts, im sorry. but moving on during the time all of them have been amazing, lifts all going up and staying consistent in my strength and endurance while losing body fat, and eating in a deficit. im very happy with how follidrone is treating me so far. this week i will be logging every day, and continue to do so until its over.

blasted this video today! lol, epic motivation.

[video=youtube;7A5sYQlGFpg]https://www.youtube.com/watch?v=7A5sYQlGFpg[/video]



progress pic. going to get more after training today. brundel i want to do a side by side to the one i posted when i started to.

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