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Follidrone log with CT3

CT3 said:
BB front raises are completely different than db. Much more difficult imo.
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I would imagine so!! Might have to try those...try 10 lbs. rofl
 
Even keeping your weight static while in deficit is abnormal. Gaining 2lbs doesnt seem like alot but its huge when you are eating less than maintenance.
If anything you should be losing weight amd would almost surely be without the fd.
Also i dont think the guys with the high strength gains were in deficit.
Added endurance and even some weight gain is abnormal while cutting.
 
Happy 4th!

Day 32: Deads

Weight: 184.5

Took my other sample of Quake this morning and I have to say I had a great workout.

5x5x275 (75%)

Clean & Jerk/Shrugs
C&J
135x3
155x3
165x3
175x1 + 2 power clean
185x1 + 1 power clean

Shrugs
225x20
315x12x3
405x8

Front Squat/calf raises/leg curls
Front squat 135-3x5
3 sets each calf raises & leg curls

I've go video of the deads but it will probably be Monday before I get it uploaded. Headed to the ATL in a bit. Happy 4th everybody! Stay safe.
 
love2liftkat said:
I would imagine so!! Might have to try those...try 10 lbs. rofl
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They're a lot tougher. I typically would work up to 35s for good sets of 10-12, & 50lb ez bar was at least as tough to do with proper contractions. Big bodybuilder at my gym, guy w/ a pro card mind you, distended gut, epic muscles, seen this dude grab the 50 for a 20-30 rep pump set on these lmao. Guys a bull.
 
Hyde said:
They're a lot tougher. I typically would work up to 35s for good sets of 10-12, & 50lb ez bar was at least as tough to do with proper contractions. Big bodybuilder at my gym, guy w/ a pro card mind you, distended gut, epic muscles, seen this dude grab the 50 for a 20-30 rep pump set on these lmao. Guys a bull.
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Wow!! That's crazy!!
 
Day 35: chest

Weight: 185

Bench
185x5
195x5x5 - first time doing 195 for five full sets

Skull crushers
70x10
90x8
90x10
100x5

Incline db bench/tricep rope pulldown/cable row
4 rounds
70'sx6/50x10/140x10

Amrap 135 bench: 20 reps

Finished with 10 minutes on the elliptical

Had a good 4th weekend. Ate horribly but getting dialed back in today.
 
Yea i ate bad as well but you gotta live alittle and then be strict during the week. haha. But nice job on the 195 x 5!
 
LeanEngineer said:
Yea i ate bad as well but you gotta live alittle and then be strict during the week. haha. But nice job on the 195 x 5!
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^^ this!! Great workout!!
 
Deadlift video from Friday. 5x5x275. I had 4 of the 5 sets put together but it wouldn't upload, so I backed it down to 2 of the 5. Enjoy! Invalid Link Removed
 
CT3 said:
Deadlift video from Friday. 5x5x275. I had 4 of the 5 sets put together but it wouldn't upload, so I backed it down to 2 of the 5. Enjoy! Invalid Link Removed
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Nice work holding 275 double overhand thru all the work. Good grip there!

Are you putting tension/taking the slack out of the bar before your lifts? On the 2nd set (from the front view) it looks like you're gripping & ripping - a bit easier to strain the traps or damage biceps on heavier lifts that way is why I ask.

Lockout speed is looking dope, man.
 
After re-watching the video I see how it looks. I do concentrate on getting the tension before the pull so hopefully I did there and just looked like I was ripping it. I believe that was my last set so I was probably a little tired at that point too.

On a positive note, I do felt like I did a little better on not butt popping quite as badly.
 
Day 37: leg day

Weight: 183 - I believe this is the least I have weighed in since starting. Probably due to the bad diet over the weekend.

Squats: 8/8/5/5/3/3/1/1
135x8, 185x8
225x5, 245x5
265x3, 275x3
295x1, 295x1
I didn't feel good enough to push any more than that this morning. My knee is a little crunchy today.

SLDL: 185x8x3

Leg press:
8 plates x 10
10 x 8
12 x 5
6 x 12
4 x 12

5 sets of calf raises x 15
3 sets of single leg quad extensions
3 sets of leg curls

I'm going to up the fish oil to 6/day plus adding in glucosamine msm for the joints.
 
Good stuff brother.
Keep it up.
I love when guys post vids and progress pics.
 
CT3 said:
After re-watching the video I see how it looks. I do concentrate on getting the tension before the pull so hopefully I did there and just looked like I was ripping it. I believe that was my last set so I was probably a little tired at that point too.

On a positive note, I do felt like I did a little better on not butt popping quite as badly.
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It definitely wasn't as pronounced as before (the butt pop). Looked like more leg drive going on. Also, glucosamine & chondroiton are year round staples for me; takes a few wks to notice but they really do help some.
 
Day 38: Back & Bi's

Weight: 184

Pull ups/BB rows
Db rows/seated db curls
Wide pull down/wide cable row
Preacher curl/decline sit ups
Single arm cable rows/straight arm pull down
Close grip pull down/rope cable curls

Everything was worked in the 3 sets of 8-15 range today.

I've got to go out of town for work next week so I'm going to switch it up a little and pull tomorrow instead of Friday so that I can pull again next Tuesday before I leave. Hopefully I can grab a quick workout while I'm out of town otherwise I'll feel like a slob.
 
peepingyoda said:
Nice deads bro. You did those fairly easily.
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Thanks. Yeah, this is the 2nd "rotation" (5th week) through a 16 week 5/3/1 program I'm following. Each week the weight goes up so I expect it will get tougher but I'm trying to follow it to see if it will truly build some strength.
 
July 4th sales packages arrived today...
 

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pete8407 said:
Oh my look at all that protein! I'm jealous! What flavor's?
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2 snicker doodles and 1 cookies n cream. I've really got plenty but couldn't pass on this deal. I now have 6 protein jugs in the pantry.... I figure it'll all get used.
 
Day 39: Shoulders (Legs still hurt too bad to pull today-will pull tomorrow and hopefully I'm recovered by Tuesday to pull again)

Weight: 186

Pre: 2 caps Folli + 1 scoop alphamine. Then had 2 scoops of my new green apple amino energy intra. Tastes like a jolly rancher.

Seated db press:
40'sx15x2
45x12
50x10
55x10

Side laterals/95lb incline press(super slow)
20's - 3x12
Incline- 3x8

BB front raises
50 - 3x10 slow and controlled without any bounce at the bottom

Bent over reverse cable flyes/low pulley standing flyes
3x10 each

Side lateral machine/cable upright row
3x12/3x10

I feel like I forgot something- oh well.

12 minutes cardio

Ab rollouts/hanging leg raises
2x10 each no rest, slow and controlled

Endurance is still there. Don't know honestly if the increased DOMS is from the Folli directly or the workouts but it sucks either way.
 
I feel ya on the protein, I think I have 8 jugs at my house right now. I like to have a variety. That's one supplement I will never be without, everything else I wouldn't miss. Maybe a badass prohormone:) nice workout, I hit shoulders today as well.
 
It was an awesome deal!! That protein sounds amazing!! I feel ya on the DOMS! They can suck pretty bad sometimes!
 
CT3 said:
Day 39: Shoulders (Legs still hurt too bad to pull today-will pull tomorrow and hopefully I'm recovered by Tuesday to pull again)

Weight: 186

Pre: 2 caps Folli + 1 scoop alphamine. Then had 2 scoops of my new green apple amino energy intra. Tastes like a jolly rancher.

Seated db press:
40'sx15x2
45x12
50x10
55x10

Side laterals/95lb incline press(super slow)
20's - 3x12
Incline- 3x8

BB front raises
50 - 3x10 slow and controlled without any bounce at the bottom

Bent over reverse cable flyes/low pulley standing flyes
3x10 each

Side lateral machine/cable upright row
3x12/3x10

I feel like I forgot something- oh well.

12 minutes cardio

Ab rollouts/hanging leg raises
2x10 each no rest, slow and controlled

Endurance is still there. Don't know honestly if the increased DOMS is from the Folli directly or the workouts but it sucks either way.
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Nice workout. Have u ever tried wipers for abs? If put a 45 on each side of the bar and lay on the ground like ur going to bench it and then bring ur feet to each side of the bar and touch the weight plate. I actually just started doing those and really feel it after about 25 reps! Haha
 
LeanEngineer said:
Nice workout. Have u ever tried wipers for abs? If put a 45 on each side of the bar and lay on the ground like ur going to bench it and then bring ur feet to each side of the bar and touch the weight plate. I actually just started doing those and really feel it after about 25 reps! Haha
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I have not. I've seen them done and I bet they do burn!
 
Day 40: Deadlifts

Weight: 184

Deadlifts:
5 sets of 3 at 305 today

Shrugs:
225x20
315x15x2
405x10
455x5

Tricep pushdowns:
3 sets with reverse grip
3 sets regular grip - this was feeling good today. I did 80x10 pretty easily so went for the whole stack (95). Got it for 5 with good form. I've never even gotten close to the stack for these so I'm pretty pumped about that.

Also did some calf raises, light leg extensions, and leg curls today.

3rd set of pulls:
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Well done man!! Looking great!

Those wipers sound nice and challenging! I will be trying them out!
 
Loving the beats. Idk why, but I can train really well to low-quality rap from the dirty south. It needs to have lots of profanity, excessive use of the N word, graphic violence, heavy discussion of drug use. I literally can't relate to any of that, but it seems to work like gypsy magic combined with a catchy super-repetitive beat & intense weight training.
 
Hyde said:
Loving the beats. Idk why, but I can train really well to low-quality rap from the dirty south. It needs to have lots of profanity, excessive use of the N word, graphic violence, heavy discussion of drug use. I literally can't relate to any of that, but it seems to work like gypsy magic combined with a catchy super-repetitive beat & intense weight training.
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I agree with all of this. "Thanked"
 
CT3 said:
I appreciate it. But honestly I feel like I'm just doing what I'm supposed to be doing.
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And that's what makes the difference! You're humble about it and just giving 100%! :D Keep up the great work!
 
Day 41: Happy Saturday!

Got up an went to the gym with the wife. It's my off day but not hers. She wanted to do legs so I snuck in a few sets at her weight just to get loose a little.

I was able to knock out about 25 minutes on the treadmill though.
 
Sounds like a great day!
 
Day 43: 6 weeks down

Weight: 185

Supps: 2 caps Follidrone, 1 scoop alphamine, 2 scoops ON amino energy

Board Press (3 boards)
185x8
205x8
225x6
225x6
225x5 ds 185x5 ds 155x5 - each of these were done to failure

4 rounds of:
scarecrows x 10
seated oh db tri extension x 10
cable tri pulldown x 10
hammer row x 10

Max reps push ups: 38

Workout felt very good. It felt good to rep 2 plates even if it was with 3 boards.
 
Great workout! I bet you were full of energy with the pwo mix! ;)
 
Wow, I just realized how hard I pushed today. I have red splotches in my face from pushing so hard.
 

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Damn your killing it bro!
I cant see from my phone...are you competing in the blr follidrone challenge?
 
Wow!! Crazy!
 
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