Follidrone Cutting Package

Back and Biceps!!!

Pullups Wide and Close
60 reps total 6 sets

Machine Lat Pulldowns:
145x15
175x15
205x12
235x12
255x10
270x10

Bb Rows: Underhand grip
135x12
135x12
185x10
185x10
225x10
225x10

Db Rows: Knee on the bench, dont use it often just feels strange
85x20
85x15
85x12
85x10 No breaks taken set to set one arm then immediately the next

Heavy Hammer Curls: 2 WmUp sets prior
70x8
80x8
90x8
90x8

Low Cable Standing Rows: 1arm at a time
50x15
65x15
80x15
95x15
95x15

Seated Lat Pulldowns: Close Grip
140x12
160x12
180x12

Bb Curls:
95x10
125x8
135x6
155x4
165x3
185x1 Almost passed out, swear this better not be a recurring thing!

Inverted Rows: 40lb Weighted Vest used and feet elevated
x15
x15
x15
x15

Incline Curls: These just dont do much for me
35x12
35x12
35x12

Flexed Arm Hang: Holding at the top of a pullup into 3 negs after failure
x30secs
x30secs
x40secs
x25secs I was toasted lol

Spider Curls:
35x10
45x10
50x8
50x8
50x8

Low Pulley Curls: 1 arm
42.5x15
50x10
57.5x10
65x10

Hit the bike afterwards and felt good today. Didn't do alot of heavier weight but my focus was on point and wanted to iron out a few basics so I attempted to keep it simple. Biceps measured in just under 19 inches so I haven't lost much, well shall see in another 6lbs where it stands.
 
koi1214 said:
It has been messed up for a little over 2 years now ever since some lady cut me off and I slid under my 06 GSXR.
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Man sry to hear that, any PT for it? That's a rough one no matter the timeframe but hopefully things start picking up soon for ya
 
Niiiiiiice back session!! I love inverted rows! Never thought about wearing a weighted vest! I've only used plates!
 
love2liftkat said:
Niiiiiiice back session!! I love inverted rows! Never thought about wearing a weighted vest! I've only used plates!
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The plates just end up all over the place and I've slide one into my throat before... Never again lol
 
TheMovement said:
The plates just end up all over the place and I've slide one into my throat before... Never again lol
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Yes, exactly! Lol I hate issuing the plates for that very reason! I've just added reps and holds...have to add a vest to my list!!
 
I can't do legs on folli and not puke after. I just go so ham that I completely F my central nervous system haha

Do you do close grip pull downs much? Your width on your upper back is fantastic, u should thicken up the lower lats, u might be able to fly
 
hurdlemaker said:
I can't do legs on folli and not puke after. I just go so ham that I completely F my central nervous system haha Do you do close grip pull downs much? Your width on your upper back is fantastic, u should thicken up the lower lats, u might be able to fly
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Cant wait for my folli! Hurdle, you think i should recomp or do a full blown cut?

My goal is to get leaner!
 
hurdlemaker said:
I can't do legs on folli and not puke after. I just go so ham that I completely F my central nervous system haha

Do you do close grip pull downs much? Your width on your upper back is fantastic, u should thicken up the lower lats, u might be able to fly
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Man leg days are rough with Folli and adding Conquer makes its noteworthy but I think it's necessary.

I honestly don't do them much at all in comparison to the rest I do for width as I have to sit on the floor most times to get a full stretch or I sit back so far that the movement itself isn't efficient. Any tips would be appreciated as those lower lats I was thinking to blast with RDLs and adding Back Exts
 
[video=youtube;WxTN_5zFVbY]https://www.youtube.com/watch?v=WxTN_5zFVbY&feature=yo utu.be[/video]

From Tuesdays back session
 
TheMovement said:
Invalid Link Removed utu.be[/URL] From Tuesdays back session
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Killer back!!! Absolutely love the commentary too! Haha You were flying! ;)
 
love2liftkat said:
Killer back!!! Absolutely love the commentary too! Haha You were flying! ;)
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Dude is weird at times lol but gotta work with what I got lol, thanks gal. I think my width will improve on its own, maybe I need to be shooting for more thickness. Outside of football this is only my second year of training so theres still so much room in my mind for growth
 
Focused on SHoulders today

Usual supp usage with Conqu3r instead of Alphamine

Standing Bb PRess:
95x15
115x12
135x10
185x8
205x6
205x6
205x6 Belt really doesnt seem to help, slight pain but didnt get worse so I finished out

Bent Over Delt Fly:
20x15
25x15
25x15
25x15

Seated Db Press:
80x10
90x8
100x5
100x5
100x6! Felt good, only a raise up to get me started then I counted out my reps, so much better with a spot
110x5 Got a bump on the 5th rep, but man it felt good

Uni Db Side raises:
25x10
30x10
35x10
40x10

Db Upright Rows: Wide pull
50x12
60x12
70x12
70x12

Face Pulls: went to a black band on set 3-4
65x12
65x12
x25
x25

One Arm Db Press: w/Fat Gripz
80x8
100x6
100x6
100x6 Heavy as crap

6-ways:
12x10
12x10
12x10

Afterwards I had a shake and went and bought a bike!!!

Damn Bike ride for 35mins after and my quads didnt want to make it home. It was getting dark and I was tired as crap! Got home quads feel swole, just have to find a new seat now lol
 
TheMovement said:
Dude is weird at times lol but gotta work with what I got lol, thanks gal. I think my width will improve on its own, maybe I need to be shooting for more thickness. Outside of football this is only my second year of training so theres still so much room in my mind for growth
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Lol... Really?! Wow! That's awesome! Endless possibilities!! How old are you? Heck of volume for shoulders! Mine burn just reading! Lol
 
Back is good bro. Your tall as well. Hard to fill out the frame when your taller.
 
love2liftkat said:
Lol... Really?! Wow! That's awesome! Endless possibilities!! How old are you? Heck of volume for shoulders! Mine burn just reading! Lol
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Thanks gal, the volume is only dictated by my time restraint wanting to hit the trail/ I'm 24 and I have my impatient moments lol

brundel said:
Back is good bro. Your tall as well. Hard to fill out the frame when your taller.
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I want to agree, but Lawd knows I take on every challenge I can. When I do fill out this frame it will be quite a splendor... I hope lol
 
2 Norco caps at 9 only getting hungrier ok in trouble guys
 
No true update tonight guys, just one of those days where nothing really seems to get off the ground and physically I feel fine but mentally Im a little overwhelmed. Did some 35mins of Boxing and hit the bike outside for another 45mins after work. Got several pages done afterwards and Im ready to call it a night. Totally had Chik-Fil-A for lunch and got pizza for dinner. Damn a binge night but Recompadrol hopefully will lessen this effect and hope to pick back up on track tomorrow.
 
That's alright! We all have those days here and there! Sometimes you just have a rough day! Get some rest and wake up ready to kick some ars in the morning!! It's a new day! :)
 
love2liftkat said:
That's alright! We all have those days here and there! Sometimes you just have a rough day! Get some rest and wake up ready to kick some ars in the morning!! It's a new day! :)
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Thanks Gal!
 
Looking beastly brother! Nice job!
 
FEATURED MEMBER THREAD!!!! I'm HYPE AF!!!
 
Sry I've been so MIA, took the weekend to hang and train with some friends, new squat PR and kind of lost my way mentally today. Doubt I will update much for a few days as my head just instead where it should be and need to find a new outlook on humanity. Stupid things eat away at me sometimes and it's nerve racking. See ya folks soon, will still be training and recording on paper, may update won't promise
 
We all have to take time to refocus here and there! Mindsets/priorities are a huge importance in life! God sets me straight often! Praying you
find that peace you need! :)
 
Cheer it up playa, congrats on the squat pr, I set a few pr's these last few workouts also. Who cares if ur not logging, just be getting in the gym and eating right
 
Joshlm69 said:
Have you considered Alphamine bud? for the feel good factor?
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For me, Norco is stronger here, I cannot quite give the breakdown as for why but there is a huge difference in my attitude within 15-20mins after taking it.
 
love2liftkat said:
We all have to take time to refocus here and there! Mindsets/priorities are a huge importance in life! God sets me straight often! Praying you
find that peace you need! :)
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hurdlemaker said:
Cheer it up playa, congrats on the squat pr, I set a few pr's these last few workouts also. Who cares if ur not logging, just be getting in the gym and eating right
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KrisL said:
"If you find yourself lost in the woods, f*ck it, build a house."
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brundel said:
Well still be here brother.
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Thanks guys, everything turned out ok and things got taken care of way faster than I thought. Mindset is alot better, we live ad learn
 
SauceMonkey22 said:
How much weight have you dropped since? I know you started at 235 and saw the one pic at 226. Curious where you sit now as I might start Folli for the back half of my cut
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223 as of last friday, honestly am hella hungry though. Appetite suppression in the morn isnt half as bad as the afternoon and even during training. Soon as it starts getting better, it ramps up again, but is manageable. Treated myself so a buffet last Sat lol
 
Good to see you back! :)
 
Well I wont be updating the past as its just that, Awesome day today, when fueled with aggresion Im 100% more dialed in and intent on moving weight. I also get more out of my workout sometimes its hard to get to that place in a "fitness center" Vs a gym.

PWO= Conqu3r, 2 caps of Folli, F-95, and Amento.


Shoulder Boulders and really hard ab stuff lol

RTC WmUp:
ER/IR/Ext/Flx with black band for 4mins
UBE 5mins

Bb Shoulder Press:
Bar X 15
135x12
155x10
165x10
175x8 Hmmm
185x7 Missed my dang 8th rep lol but from last month to this month I think its progress guys

<strong>[video=youtube;6jZA587pl9A]https://www.youtube.com/watch?v=6jZA587pl9A&feature=yo utu.be[/video]


Hang Cleans: Knocked these out with ease
205x6
225x6
225x6
225x6

Standing Db Press:
50x15
60x15
70x12
80x10

Kneeling FacePulls:
60x20
75x20
85x20
100x15

Really Hard on the traps supersetting these, wont do it again unless on purpose

Cable rear Delt Fly: Banging em out arm after arm
10x15
10x15
10x15
10x15
10x15

Seat Low Cable Scap Retraction: Just setting to blades and protracting
260x12
260x12
260x10
260x10

Bb Shrugs:
225x12
315x12
345x10
405x8
475x8
505x6 Beastmode baby

Db side Raises:
25x10
30x10
35x10
40x10

Serratus Punches:
20x15
25x15
30x15
35x15

Abs:

Hanging Ab Circles:
x8 CW/CCW
x8
x8
x8
x8

Hanging Leg Raises:
Bw x 12
20x12
25x12
25x12

TRX Oblique Crunches:
x10
x10
x10

Some crazy contraption with my feet under the smith machine, sitting on a plyo box and leaning backwards arms out straight touching a 20lb KB to the floor and back up. Stupid hard but was more of an ego booster to beat the skinny guys at.

Bw X 15
20x10
20x10
Bw X 12 Burnout

Feeling good today. I highly doubt tomorrows deadlifts will be worth a Damn, but I will try RDLs maybe instead and see. Might be a good day for some heavy good Mornings.
 
How do you have this much time to workout! So jealous. I feel when my lady goes away in a few days I might change to Working out after work so I can put the time in. Very jealous of your volume
 
Insane as always!! I love the vid too!!
 
Joshlm69 said:
How do you have this much time to workout! So jealous. I feel when my lady goes away in a few days I might change to Working out after work so I can put the time in. Very jealous of your volume
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Not in school, I literally work my full time, workout and work a few more hours then go home lol. Don't want to do this forever but it keeps me outta trouble and is a good release. I'm usually done in 90mins-120mins. Volume is just part of the game it seems lol
 
TheMovement said:
Not in school, I literally work my full time, workout and work a few more hours then go home lol. Don't want to do this forever but it keeps me outta trouble and is a good release. I'm usually done in 90mins-120mins. Volume is just part of the game it seems lol
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When I trained after work, I wouldnt get home until about 8.30pm, meant all I could do was eat then basically go to bed, wasnt a fun life to be honest, no time alone to me, only work/gym/eat/sleep
 
Haha my weights sessions usually last 45min, but I'm walking out covered in sweat, gassed and quite often nauseous haha
 
Joshlm69 said:
When I trained after work, I wouldnt get home until about 8.30pm, meant all I could do was eat then basically go to bed, wasnt a fun life to be honest, no time alone to me, only work/gym/eat/sleep
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Most days are exactly like this, but at the same time it wont last forever, keeps me grinding on work, and one passion. I do have an odd way of making time for friends but it isnt close to the life I had in college just working PT and working with teams. Im halfway decent at time management, just cant always get my meal prep going lol

hurdlemaker said:
Haha my weights sessions usually last 45min, but I'm walking out covered in sweat, gassed and quite often nauseous haha
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I have these once in awhile, not nearly as often as Id like but I think I will roll back that way during the fall, when I really want to see how strong I can get.
 
Leg Day was Sick azz Fudge!!!

WmUp:
12mins on stairmaster listening to CT Flecther

Bb Back Squats: Tap on the low box just at parallel
45x20
135x20
135x20
155x20
185x15
185x20 Went all in and the pump was unreal

Leg Press:
118x20
298x20
478x20
478x20
478x20

Lunge HELL!!!: Forward lunges, Cross Lunge, Backward Lunge, Cross Lunge breaks after each one, yes I was sucking wind hard!!! Felt like cardio :(
xBw
30Dbs
30Dbs

Didnt have a 4th lap in me but man the pump was sickening

Add/Abd Machines:
305/205x 20
305/225x 20
305/245x 20
305/245x 20

Knee Ext:
115x20
135x20
145x15
165x15

Hammy Curls:
115x20
135x20
145x20
165x11 Cramped up lls, dang squeeze caught up to me

Abs:
100 reach through
50 V-Ups
50 Bridges
50 Knee Ups to a semi straight line lol more of a hip ext. if anything
50 SLR each leg

Stretched for 10mins following and hit the foam roller as well. Still thinking Im in trouble as I was training with a good girl friend and she was so damn close on my ass today I had to keep the volume and intensity rolling. Just over an hour of total work, those lunges DOU! Damn had my shirt soaked but Im sure I was looking hot lol (Let me have this moment dangit).

Used Conquer, Folli, Amento, and F-95 and I must say this combo right here isnt for the faint of heart as you will make stuff move on a whim! Seriously loved todays session.
 
Awesome leg workout!! Lots of lunges= killer! You know that girl was kickin your butt!! ;) jkn
 
love2liftkat said:
Awesome leg workout!! Lots of lunges= killer! You know that girl was kickin your butt!! ;) jkn
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She def. shocked me, didnt think she had it in her lol. Ugh I think Im in love lls
 
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