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Follidrone log

kisaj said:
Alright, leg day again.

Sumo dl
sldl
split leg squat
standing calf

Weight went up again and now at 208 solid. All my lifts maxed out at previous 1-2RM, but as thought, endurance is going up. After getting to 1-2 RM, I typically move back down and burn out for 2 sets. Today, once I moved down, I had so much in the tank, that I added in an additional set to each movement. I then ran the prowler again.

I am seeing some difference and I am wondering if the body comp and muscle growth in tests is related to hypertrophy work and additional work load that can be sustained. Only 6 days in, but there is no question endurance is something to pay attention to.
Click to expand...

What kind of weights are you using on the split squat?
 
I use dumbbells for split squats. Weight listed is each db. Each set is done for each leg.

1 x 10 w/ 50
1 x 5 w/ 75
1 x 2 w/ 95
2 x 5 w/ 75 (normally this would be one, but today this is where I added the second set)
1 x 10 w/50
 
kisaj said:
Alright, leg day again.

Sumo dl
sldl
split leg squat
standing calf

Weight went up again and now at 208 solid. All my lifts maxed out at previous 1-2RM, but as thought, endurance is going up. After getting to 1-2 RM, I typically move back down and burn out for 2 sets. Today, once I moved down, I had so much in the tank, that I added in an additional set to each movement. I then ran the prowler again.

I am seeing some difference and I am wondering if the body comp and muscle growth in tests is related to hypertrophy work and additional work load that can be sustained. Only 6 days in, but there is no question endurance is something to pay attention to.
Click to expand...

This is very positive. Pretty much the same picture we saw in the majority of testers.
The guy who gained 10lbs in testing didnt change diet at all. Odd. Not sure exactly how its happening to be honest.
 
I am curious myself because 2lbs in 6 days with no diet changes and actually putting in more sets/reps at the gym along with additional HIIT, is quite a bit of mass. 2lbs doesn't sound like much, but when it isn't fat, it makes a world of difference in the way you look.
 
kisaj said:
Alright, leg day again.

Sumo dl
sldl
split leg squat
standing calf

Weight went up again and now at 208 solid. All my lifts maxed out at previous 1-2RM, but as thought, endurance is going up. After getting to 1-2 RM, I typically move back down and burn out for 2 sets. Today, once I moved down, I had so much in the tank, that I added in an additional set to each movement. I then ran the prowler again.

I am seeing some difference and I am wondering if the body comp and muscle growth in tests is related to hypertrophy work and additional work load that can be sustained. Only 6 days in, but there is no question endurance is something to pay attention to.
Click to expand...

There should be someone here logging this strictly from an endurance angle detailing cardiac output, the sense one gets particularly going upon these logs, interest would extend to triathletes, runners, etc.
 
Touey said:
There should be someone here logging this strictly from an endurance angle detailing cardiac output, the sense one gets particularly going upon these logs, interest would extend to triathletes, runners, etc.
Click to expand...

Yeah, I'm sort of doing that with my log. (conditioning work including hill sprints and stuff)
 
Full body today just for the hell of it.

Power clean
1 x 10 @ 135
1 x 5 @ 185
1 x 3 @ 205
1 x 2 @ 225
1 x 1 @ 235
1 x 10 @ 135

BB bench
1 x 10 @ 135
1 x 6 @ 225
1 x 4 @ 275
1 x 2 @ 305
1 x 10 @ 225

Upright row
5 x 10 @ 95

Weighted dips
5 x 10 w/ 45 and 25 plate on belt

Front squat
1 x 10 @ 135
1 x 6 @ 185
1 x 4 @ 235
1 x 2 @ 255
1 x 10 @ 135

Heavy bag HIIT
20 x 30sec rounds alternating punch combos and kick combos

WHEW! That was fun and the fact that I could lift at or close to numbers I would do when doing splits is cool to me. I really think there is something here for cardio support and CNS functionality in that the recovery is so fast.

Edit- before anyone mentions it, I know the front squat looks low compared to my back squat, but I worked pretty serious legs twice this week already and that is about 40lbs off of normal. I expected this and knew that it would be down.
 
Damn, that sounds awesome. I can't wait to get my bottles.

Are you planning on running this for 4 or 8 weeks?
 
kisaj said:
Full body today just for the hell of it.

Power clean
1 x 10 @ 135
1 x 5 @ 185
1 x 3 @ 205
1 x 2 @ 225
1 x 1 @ 235
1 x 10 @ 135

BB bench
1 x 10 @ 135
1 x 6 @ 225
1 x 4 @ 275
1 x 2 @ 305
1 x 10 @ 225

Upright row
5 x 10 @ 95

Weighted dips
5 x 10 w/ 45 and 25 plate on belt

Front squat
1 x 10 @ 135
1 x 6 @ 185
1 x 4 @ 235
1 x 2 @ 255
1 x 10 @ 135

Heavy bag HIIT
20 x 30sec rounds alternating punch combos and kick combos

WHEW! That was fun and the fact that I could lift at or close to numbers I would do when doing splits is cool to me. I really think there is something here for cardio support and CNS functionality in that the recovery is so fast.
Click to expand...

Lol wow man thats a big day right there. Hope you've been eating like a champ to support all that.
 
Yeah man, that was the best part! haha. My meal breakdown for today already consumed and planned.

9:30am 30g protein with 10g BCAAs in water. 1 FD, 1 TB, and my other dailies.

Gym went long, about 75 min

11am- 24oz chocolate milk while I cooked

11:30ish- 4 eggs over medium, hashbrowns, 3 corn tortillas, 8oz steak, smothered in homemade green chili. Finished up with a couple of banana nut muffins.

1:30pm- sales team brought in bbq and I grabbed 2 chicken breasts, bbq beans, and a full plate of cole slaw (I love cole slaw!)

Then we have a friend that brought us a bunch of salmon back from Alaska and I have that in the smoker since this morning in a honey/teriyaki glaze for dinner. Probably eat a couple baked potatoes with that.

Tomorrow is no training and I will dial it back. Weight remained at 208.
 
ma70 said:
Damn, that sounds awesome. I can't wait to get my bottles.

Are you planning on running this for 4 or 8 weeks?
Click to expand...

I have a 4 week supply, so we'll see how it continues. I may pick up another bottle before this is over to see an 8 week run.
 
kisaj said:
Yeah man, that was the best part! haha. My meal breakdown for today already consumed and planned.

9:30am 30g protein with 10g BCAAs in water. 1 FD, 1 TB, and my other dailies.

Gym went long, about 75 min

11am- 24oz chocolate milk while I cooked

11:30ish- 4 eggs over medium, hashbrowns, 3 corn tortillas, 8oz steak, smothered in homemade green chili. Finished up with a couple of banana nut muffins.

1:30pm- sales team brought in bbq and I grabbed 2 chicken breasts, bbq beans, and a full plate of cole slaw (I love cole slaw!)

Then we have a friend that brought us a bunch of salmon back from Alaska and I have that in the smoker since this morning in a honey/teriyaki glaze for dinner. Probably eat a couple baked potatoes with that.

Tomorrow is no training and I will dial it back. Weight remained at 208.
Click to expand...

You know it is to early to tell but endurance seems to be a key attribute of FD.BTW nice meal plan you got there.The salmon sounds great smoked all day. Did you make the green chili?
 
Yeah, I had a lb of Hatch chilis in the fridge and made a batch the other night. I'll tell you what, my wife bought me the smoker for christmas and it has been the best gift ever. I smoke something usually every week.

Endurance does seem to be a factor. If you have ever taken potassium nitrate, that is the king of squeezing out the extra rep, but this seems to keep overall energy steady. Mental and physical fatigue seem to be helped.

I do need the weekend off, though. I can tell I am going to feel this one.
 
kisaj said:
Yeah, I had a lb of Hatch chilis in the fridge and made a batch the other night. I'll tell you what, my wife bought me the smoker for christmas and it has been the best gift ever. I smoke something usually every week.
Click to expand...

Is it one of the outdoor electronic ones? I have one at home and love using it, makes everything taste great and is stupid easy to use.
 
kisaj said:
Yeah, I had a lb of Hatch chilis in the fridge and made a batch the other night. I'll tell you what, my wife bought me the smoker for christmas and it has been the best gift ever. I smoke something usually every week.

Endurance does seem to be a factor. If you have ever taken potassium nitrate, that is the king of squeezing out the extra rep, but this seems to keep overall energy steady. Mental and physical fatigue seem to be helped.

I do need the weekend off, though. I can tell I am going to feel this one.
Click to expand...

Nice!
 
mtinsideout said:
Is it one of the outdoor electronic ones? I have one at home and love using it, makes everything taste great and is stupid easy to use.
Click to expand...

Yeah, exactly. A masterbuilt one. I always hear about how difficult it is to keep temp regulated and this thing is nearly impossible to screw up.
 
kisaj said:
Yeah, exactly. A masterbuilt one. I always hear about how difficult it is to keep temp regulated and this thing is nearly impossible to screw up.
Click to expand...

Yea the electronic ones make it simple since basically it feeds the wood automatically and temp is never an issue. My only problem is I keep running out of those wood pucks lol... I got to stock up now since the weather is getting nicer.
 
Smoked salmon sounds absolutely delicious! Nice workout brother!
 
Touey said:
There should be someone here logging this strictly from an endurance angle detailing cardiac output, the sense one gets particularly going upon these logs, interest would extend to triathletes, runners, etc.
Click to expand...

Also MMA guys. Imagine increased overall output in a fight or for training.
We had an MMA fighter use it in our trials. Hes on me every day to send him more. This is a good sign.
Ive never had someone want to use a poor product twice let along bug me every day for it,.
 
kisaj said:
Full body today just for the hell of it.

Power clean
1 x 10 @ 135
1 x 5 @ 185
1 x 3 @ 205
1 x 2 @ 225
1 x 1 @ 235
1 x 10 @ 135

BB bench
1 x 10 @ 135
1 x 6 @ 225
1 x 4 @ 275
1 x 2 @ 305
1 x 10 @ 225

Upright row
5 x 10 @ 95

Weighted dips
5 x 10 w/ 45 and 25 plate on belt

Front squat
1 x 10 @ 135
1 x 6 @ 185
1 x 4 @ 235
1 x 2 @ 255
1 x 10 @ 135

Heavy bag HIIT
20 x 30sec rounds alternating punch combos and kick combos

WHEW! That was fun and the fact that I could lift at or close to numbers I would do when doing splits is cool to me. I really think there is something here for cardio support and CNS functionality in that the recovery is so fast.

Edit- before anyone mentions it, I know the front squat looks low compared to my back squat, but I worked pretty serious legs twice this week already and that is about 40lbs off of normal. I expected this and knew that it would be down.
Click to expand...

Front squats done right should be lighter. Id fall over front squatting what I can handle on my back lol.
Super happy your seeing positive endurance result. Seems to be the highlight in alot of the logs.
 
fueledpassion said:
Whew...ok. I was about to say, lol. That might skew results
Click to expand...

The tongkat part really effects mood acutely but the long term effects and the boron effects seem to take a while to build up.
By the time he gets to the very end he will likely see some effect but not in the first few weeks.
I gave it to some guys so when we release a bunch of forum members will have already eaten it.
A couple are using it with the Follidrone and a few are not.
 
brundel said:
Also MMA guys. Imagine increased overall output in a fight or for training.
We had an MMA fighter use it in our trials. Hes on me every day to send him more. This is a good sign.
Ive never had someone want to use a poor product twice let along bug me every day for it,.
Click to expand...

I train MMA and start back up this Tuesday after a month break. So I have a feeling it is going to be fun.
 
brundel said:
Front squats done right should be lighter. Id fall over front squatting what I can handle on my back lol.
Super happy your seeing positive endurance result. Seems to be the highlight in alot of the logs.
Click to expand...

Lol, I meant in relation to my back. I could never come close to the same weight.
 
Was trying to figure out why some of the original testers actually lost weight and some gained.

This is probably why some lost.

"(-)-Epicatechin modulates postprandial metabolism by enhancing lipid oxidation accompanied by reductions in glycemia and triglyceridemia."
 
Yesterday I went to go train (muay thai) for the first time in about 30 days and my instructor kicked my ass. LOL. Started me off like this:

KB swings 10 x 10 w/ 50lbs 15sec rest in between
rope climb 5x to ceiling
burpees 25
jump rope 3min x 3
body bag carry 75lb 5x across the floor

Then immediately started running combos for 20 min and free sparring in 1min rounds alternating with everyone in class, so about 15 rounds I believe.

A few take aways-
I am not sore at all from the full body routine I ended my week on.
Running Red Rocks was freaking difficult, but recovery between sets was cut in about 1/2
I was one of the only people not gassed at the end of training yesterday and I am the 3rd oldest in there. Mainly 20 somethings. Well, let me rephrase that...I was dead. But, I did not look like I just got my ass kicked.

Recovery and endurance continue to be noticeable.
 
I'd love to participate in those type workouts. Your mind is on the goal and not on the lifts. Rope climbs kill my elbow joints! Last summer my 17 year old nephew challenged me to a rope climb. I beat him but my arms were history for a week!!
 
Yeah, I have issues with my right bicep due to past BJJ injuries and I feel that today. I can't put my arm down comfortably.
 
I've been trying to find a good MMA place around here with a good rep but when I find one that fits the bill they shut down. They don't last long around here. Still trying to find a place to get my daughter in for martial arts around here too, but the closest best place is an hour and a half one way. Just can't win.
 
That is frustrating. It needs to be convenient, or it becomes difficult to stick with and easy to talk yourself out of (or your daughter on the days she doesn't really want to go).

Most MMA gyms are terrible and run like CF boxes, with a lot of attitude. They are hard to find, even where I live and I have about a dozen options. I went to 5-6 of them and tried them out before picking one.
 
Found one that was only 20 mins. from my house, 5 mins. from work, and had rave reviews. The day I went to go check it out there was a sign on the door saying "Thank you for you patronage. It was a good run". My heart sank.
 
mountainman33 said:
Found one that was only 20 mins. from my house, 5 mins. from work, and had rave reviews. The day I went to go check it out there was a sign on the door saying "Thank you for you patronage. It was a good run". My heart sank.
Click to expand...

See if you can find out where your state police do there training. Here in NJ they used to go to Alex Wilkie who is very reputable and has a good MMA gym going. Sadly though it wasn't convenient for me to train at his gym :(.
 
Also don't just look for MMA places. Many traditional style places have opened up to include more styles. I started out training krav maga for a year or so before I wanted to move on to learn other styles and now that original gym is teaching 3-4 different styles.
 
mtinsideout said:
See if you can find out where your state police do there training. Here in NJ they used to go to Alex Wilkie who is very reputable and has a good MMA gym going. Sadly though it wasn't convenient for me to train at his gym :(.
Click to expand...

Where in NJ are u check out pelligrinos place in belmar or nick catones in brick.
 
Today:
Weight holding steady at 208.

Squats: ( I dropped back about 75lbs from my 2RM to leave some in the tank)
135 x 10
225 x 10
275 x 5
325 x 5
375 x 5
425 x 5
225 x 10

Leg Press:
270 x 20
450 x 10
630 x 10
810 x 7
900 x 5
450 x 11 (was going for 15 and legs just melted)

Seated calf
6 sets- 5 plates x 15

Standing calf (machine)
6 sets- stack x 15

SLDL
135 x 10
185 x 10
225 x 8
245 x 6
265 x 4
135 x 10

Prowler sprints
50yd x 10 w/ 4 plates

I have adjusted my routine a bit to incorporate some higher volume to take advantage of the endurance aspects of FD. I am not sure how it benefits top end strength, but I imagine over an 8 week period it would.

Edit- I adjusted for this workout due to a minor injury. I plan to complete this log based on my baseline numbers to see what, if any increases I may experience.
 
kisaj said:
Today:
Weight holding steady at 208.

Squats: ( I dropped back about 75lbs from my 2RM to leave some in the tank)
135 x 10
225 x 10
275 x 5
325 x 5
375 x 5
425 x 5
225 x 10

Leg Press:
270 x 20
450 x 10
630 x 10
810 x 7
900 x 5
450 x 11 (was going for 15 and legs just melted)

Seated calf
6 sets- 5 plates x 15

Standing calf (machine)
6 sets- stack x 15

SLDL
135 x 10
185 x 10
225 x 8
245 x 6
265 x 4
135 x 10

Prowler sprints
50yd x 10 w/ 4 plates

I have adjusted my routine a bit to incorporate some higher volume to take advantage of the endurance aspects of FD. I am not sure how it benefits top end strength, but I imagine over an 8 week period it would.
Click to expand...

Nice squat numbers! Good workout.
 
Agree! My legs/back would be toasted for weeks!
 
I pulled something in my hip/pelvis area the other night in sparring and my fear was that I would aggravate it if I went higher in the weights on my squats. I have been looking at anatomy charts and can't figure out what it is, but I am certain it has to do with a pull or strain. In the front where your leg meets the socket by your groin, when I stretch my leg out (natural stretch motion in an ATG squat), I can feel it almost want to pop.
 
kisaj said:
Today: Weight holding steady at 208. Squats: ( I dropped back about 75lbs from my 2RM to leave some in the tank) 135 x 10 225 x 10 275 x 5 325 x 5 375 x 5 425 x 5 225 x 10 Leg Press: 270 x 20 450 x 10 630 x 10 810 x 7 900 x 5 450 x 11 (was going for 15 and legs just melted) Seated calf 6 sets- 5 plates x 15 Standing calf (machine) 6 sets- stack x 15 SLDL 135 x 10 185 x 10 225 x 8 245 x 6 265 x 4 135 x 10 Prowler sprints 50yd x 10 w/ 4 plates I have adjusted my routine a bit to incorporate some higher volume to take advantage of the endurance aspects of FD. I am not sure how it benefits top end strength, but I imagine over an 8 week period it would. Edit- I adjusted for this workout due to a minor injury. I plan to complete this log based on my baseline numbers to see what, if any increases I may experience.
Click to expand...

Nice workout brotha.
 
kisaj said:
I pulled something in my hip/pelvis area the other night in sparring and my fear was that I would aggravate it if I went higher in the weights on my squats. I have been looking at anatomy charts and can't figure out what it is, but I am certain it has to do with a pull or strain. In the front where your leg meets the socket by your groin, when I stretch my leg out (natural stretch motion in an ATG squat), I can feel it almost want to pop.
Click to expand...

Should probably have the wife check that out. (Wink wink, nudge nudge)
 
kisaj said:
I pulled something in my hip/pelvis area the other night in sparring and my fear was that I would aggravate it if I went higher in the weights on my squats. I have been looking at anatomy charts and can't figure out what it is, but I am certain it has to do with a pull or strain. In the front where your leg meets the socket by your groin, when I stretch my leg out (natural stretch motion in an ATG squat), I can feel it almost want to pop.
Click to expand...

I've been dealing with the exact same thing for the past 3 weeks. I haven't been able to squat all the way down cuz it feels like it's going to pop. I haven't figured out what the problem is either.
 
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