Mr.Cooper69 Logs the NEW Ergogenix ERGOBOLIC!

[mr.cooper69]

Damn... You must be the buffest med student around...
And with no chemical assistance?! You make me look bad... Lol

Keep killing it so I have more motivation to push it without them goodies!

Heh, my physique is far from impressive and I'm nowhere near happy with my body right now. That's what the grind is for though

[mattrag]

Heh, my physique is far from impressive and I'm nowhere near happy with my body right now. That's what the grind is for though

I'd be happy with your avatar pic.... Haha. Damn. Well probably I'd be happy till I woke up the next day and still looked the same. Progress!!

[Est1969]

Your approach to 5/3/1 sounds great (boring but big I take it?).

Yes...exactly that. I'm adjusting to the extra volume and liking the leaning effects. BTW: great new avatar! Is it current? If so, your BF is definitely not 12% (as you said in the first post). I think if you can see your lower abs like in your avatar you are around 8-9%. 10 at the very most. Keep up the great work!

Cheers,

[Wocheezy]

definitely in on this

[vicesoldier]

Snap, didn't know you were on this one. Def in!!

[T-Bone]

Mr.Cooper has exceeded his storage capabilities.

[mr.cooper69]

Snap, didn't know you were on this one. Def in!!

Welcome!

Yes...exactly that. I'm adjusting to the extra volume and liking the leaning effects. BTW: great new avatar! Is it current? If so, your BF is definitely not 12% (as you said in the first post). I think if you can see your lower abs like in your avatar you are around 8-9%. 10 at the very most. Keep up the great work!

Cheers,

Thanks man. That pic was from 3 months ago. I have cut for 2 months and bulked for 1 month since that pic, but due to increased water retention/carbs on my bulk, my six-pack is fading. That pic was around 12%...people often grossly underestimate their BF%:

http://thisiswhyyourejacked.com/a-bo...-picture-guide

It's more than abs, it's also about separation in other muscles/limbs.

definitely in on this

Welcome aboard

Mr.Cooper has exceeded his storage capabilities.

Cleared!

Days 4-5 (5/17-5/18)

So today was one of the sh!ttier workouts in recent memory. I honestly don't know why, but strength was down and I didn't hit my prescribed reps on 5/3/1. This is the earliest I've ever had to reset on 5/3/1, but having been injured and cutting weight throughout my run, I can't say it wasn't expected. My ankle really bothered me on squats today, to the point that I had to lean forward more than I would have liked. Regardless, ROM is a big deal to me, and I do not count squat reps if they are not ATG (butt within 6 inches of ground). I will occasionally have a set that goes only to parallel just to see where my weight stands on squats with what I consider half-ROM .

Having not hit the prescribed reps, I can either reset or change routines. For the sake of keeping things interesting, I'm gonna switch things up before coming back to 5/3/1. I'm thinking about doing Layne's PHAT or Yate's style HIT. Any thoughts? I will do one more 5/3/1 workout for the sake of balance and to close out the week as planned.


5/3/1 Macrocycle 5, C1 - Squat Day


Weight: 172 lbs (still 172...very unusual considering I'm eating at a decent surplus. Ergobolic at work?)

Core Work:

ATG Back Squat

200x5
230x5
260x4 (target was 5. I made it halfway up the 5th rep then decided if I push any harder my lower back will round. Now I was in a new gym, so when I went to fail, the safeties were about 6 inches lower than I'm accustomed to. However, this was actually quite scary because I squat ATG, so my body cannot physically go any lower and the so the 6-inch difference seemed impossible to make up. I ended up throwing the bar off my back and crawling out, haha. When you're in LA fitness with a bunch of "proper" people and you do something like that, the murmurs start. Gotta find me a Gold's Gym )

Assistance Work:

ATG Back Squat

195x6
195x6
195x6
195x6
195x6

Parallel Back Squat

345x3

Walking DB Lunges

60sx9
60sx9
60sx9

ATG Front Squat (first time doing this in over a year)

135x8
135x8
135x8

Leg Press, Full ROM (new gym so I was mostly just "feeling out" this machine)

575x10
615x7
645x6 (bounced hard off the safety by accident on 1 of the reps)

Lying Leg Curl

125x10
125x10
125x9/fail
125x9/fail
125x9/fail

Seated Calf Raises (new equipment)

125x14

Leg Extension (new equipment; 2 second hold at the top of each rep)

170x12

Cardio:

I was officially diagnosed with a stress fracture, so I'm cutting out all "impact" cardio. This means I'm confined to the damn elliptical, but whatever. Didn't go as hard as I normally do today, but considering that my weight hasn't moved, I'm going to cut back on cardio without compromising pulmonary function during weightlifting.

HIIT - Elliptical
Cross-ramp setting: 6 (slight incline)

9 total cycles of:

1 minute walk
20 second sprint

Followed by a 1 minute cooldown walk

Total calories burnt: 135
Total time: 13 minutes


Workout Notes:

-Most of the notes are written above. I think it's time to transition to more of a hypertrophy split, so PHAT is probably my best bet, especially since I'm bulking right now and no longer seeking to simply maintain strength.
-My preworkout EC posed no issues during the HIIT. Honestly, HIIT on the elliptical was more of a muscle workout than cardio. The burn was akin to lunges, and I'm sure I'll be sore tomorrow.

Ergobolic Notes:

-You know, I am pretty pleased with ergobolic so far. Ever since I started, my weight took a plunge and stayed there. This is likely due to some "drying out" effect that ergobolic confers, but the fact that I've kept weight off despite being in a decent surplus is encouraging. However, it's only been 5 days. If this trend continues for another week, I'd feel safe attributing it to ergobolic.
-Sleep has been getting better since I started, despite the heat of summer. I have major sleep issues (insomnia/sleep paralysis), so the past 2 nights of deep sleep have been great and I'm seeing that other ergobolic users are noticing similar effects with sleep.

[mr.cooper69]

Day 6 (5/19)

5/3/1 Macrocycle 5, D1 - Military Press Day


Weight: 172 lbs

Core Work:

Military Press

90x5
100x5
115x6

Assistance Work:

Seated DB Shoulder Press

50x8
50x8
55x6
55x6
55x5

Weighted Pullups/Chinups

15x6 (Pullup)
15x6 (Hammer Grip)
15x6 (Hammer Grip)
15x6 (Chin-Up)
15x7 (Chin-Up)

Flat BB Bench (trying to emphasize my chest since it lagged so far behind)

145x9
145x8
145x8
145x8

E-Z Bar Skullcrusher (first time in 1 full year)

65x10
65x8
65x8

Incline DB Curls

35x10
35x10

Lateral Raises

20x14
20x14

Dips (haven't been able to do for a full year due to another unrelated injury at my sternum)

BWx10

Cable Crunches

110x12

Pec Deck

145x12

Seated Cable Row

120x20

Cardio:

HIIT - Elliptical
Cross-ramp setting: 6 (slight incline)

10 total cycles of:

1 minute walk
20 second sprint

Followed by a 1 minute cooldown walk

Total calories burnt: 150
Total time: 14 minutes, 20 seconds


Workout Notes:

-Since today was my last day of 5/3/1, I decided to do a little bit of everything to see which exercises I will incorporate into my next routine, which I expect will be Layne Norton's PHAT.
-Trained fasted today with the exception of BCAAs and my preworkout concoction. HIIT was absolutely brutal, but it feels great to be done.

Ergobolic Notes:

-The sleep effects are very real at this point. The last time I slept this good was when I was using ZMA + L-Dopa + occasionally melatonin. I woke up this morning absolutely refreshed, and while I did not intend on training fasted right away, I felt so energized by my deep sleep that I decided to go straight to the gym.
-On the occasions when I go to the bathroom at night, I am THIRSTY. I usually slam a full 20 oz water bottle throughout my few trips to the bathroom each night. I really believe ergobolic has rid me of excess water and has some sort of diuretic effect.
-No sore joints as of yet...excellent.

[T-Bone]

I swear it said military presses- 900x5. I was gonna say, coop your shoulders must hurt pretty bad and how come you were crushed?

[vicesoldier]

I swear it said military presses- 900x5. I was gonna say, coop your shoulders must hurt pretty bad and how come you were crushed?

Since he usually presses a small mini cooper that's why he was crushed

[Celorza]

Day 6 (5/19)

5/3/1 Macrocycle 5, D1 - Military Press Day


Weight: 172 lbs

Core Work:

Military Press

90x5
100x5
115x6

Assistance Work:

Seated DB Shoulder Press

50x8
50x8
55x6
55x6
55x5

Weighted Pullups/Chinups

15x6 (Pullup)
15x6 (Hammer Grip)
15x6 (Hammer Grip)
15x6 (Chin-Up)
15x7 (Chin-Up)

Flat BB Bench (trying to emphasize my chest since it lagged so far behind)

145x9
145x8
145x8
145x8

E-Z Bar Skullcrusher (first time in 1 full year)

65x10
65x8
65x8

Incline DB Curls

35x10
35x10

Lateral Raises

20x14
20x14

Dips (haven't been able to do for a full year due to another unrelated injury at my sternum)

BWx10

Cable Crunches

110x12

Pec Deck

145x12

Seated Cable Row

120x20

Cardio:

HIIT - Elliptical
Cross-ramp setting: 6 (slight incline)

10 total cycles of:

1 minute walk
20 second sprint

Followed by a 1 minute cooldown walk

Total calories burnt: 150
Total time: 14 minutes, 20 seconds


Workout Notes:

-Since today was my last day of 5/3/1, I decided to do a little bit of everything to see which exercises I will incorporate into my next routine, which I expect will be Layne Norton's PHAT.
-Trained fasted today with the exception of BCAAs and my preworkout concoction. HIIT was absolutely brutal, but it feels great to be done.

Ergobolic Notes:

-The sleep effects are very real at this point. The last time I slept this good was when I was using ZMA + L-Dopa + occasionally melatonin. I woke up this morning absolutely refreshed, and while I did not intend on training fasted right away, I felt so energized by my deep sleep that I decided to go straight to the gym.
-On the occasions when I go to the bathroom at night, I am THIRSTY. I usually slam a full 20 oz water bottle throughout my few trips to the bathroom each night. I really believe ergobolic has rid me of excess water and has some sort of diuretic effect.
-No sore joints as of yet...excellent.

Pretty good workout Cy! , hope those injuries don't lag you behind much buddy , and freaking good strength you got on that back for those weighted pull/hammer/chin ups buddy! Keep it up , and make sure you DO wake up to go the bathroom hahaha having such deep sleep you wouldn't wanna wake up to a yellow mellow pond now would yah? hahaha

[mr.cooper69]

I swear it said military presses- 900x5. I was gonna say, coop your shoulders must hurt pretty bad and how come you were crushed?

Lol world record!

Since he usually presses a small mini cooper that's why he was crushed

You know, I almost changed my username to MiniCooper back in the day.

Pretty good workout Cy! , hope those injuries don't lag you behind much buddy , and freaking good strength you got on that back for those weighted pull/hammer/chin ups buddy! Keep it up , and make sure you DO wake up to go the bathroom hahaha having such deep sleep you wouldn't wanna wake up to a yellow mellow pond now would yah? hahaha

Thanks a lot buddy, I really appreciate you following along!

Days 7-8 (5/20-5/21)

PHAT DAY 1 - Upper Body Power


Weight: 172.5 lbs

Underhanded Barbell Row

175x5
175x5
175x5

Pullups/Chinups

BW+15x7 (Pullup)
BW+15x6 (Hammer-Grip Pullup)
BW+15x7 (Chinup)
BW+15x6 (Pullup)

Flat DB Bench

80sx4
80sx4
80sx5

Dips

BW+25x8
BW+25x9

Standing Barbell Military Press

100x6
100x6
100x6

Barbell Curls

70x8
70x8
70x8

Skullcrusher

65x8
65x8
65x8

Cable Crunches

110x13

Hanging Leg Raises

BWx10/fail

Cardio:

LISS - Walking on Treadmill

Time: 30 minutes
Incline: 2.0
Speed: 4.0 mph

Time: 5 minutes
Incline: 2.0
Speed: 4.7 mph

Time: 5 minutes
Incline: 2.0
Speed: 4.4 mph


Workout Notes:

-Pretty happy with this new routine already. Just the right amount of volume, and it there's not a lot of fluff.
-I'm happy that my flat DB Bench already increased by 5 lbs per dumbbell in 1 week. I guess I should expect rapid strength gains on chest now that I've started training it seriously following the injury. It's like being a newbie again .

Ergobolic Notes:

-For all the great sleep I've been having this past week, I did not sleep a wink last night. A combination of the heat and a bothersome sore throat kept me up all night, mind racing but body fatigued. Hopefully tonight I can get back into the swing of things again. Overall, I do feel that ergobolic has contributed to how I feel on a day-to-day basis. I don't feel rundown due to my lack of sleep, and ergobolic does appear to help with feeling refreshed and wakeful.
-As far as body composition goes, I've gained 1/2 a lb in the past 3 days and have gained a decent amount of strength on chest, so I think things are moving in the right direction there.
-Is ergobolic supposed to make me feel warmer?
-Still no sore joints or other annoying low-cortisol sides.

[Celorza]

Lol world record!



You know, I almost changed my username to MiniCooper back in the day.



Thanks a lot buddy, I really appreciate you following along!

Days 7-8 (5/20-5/21)

PHAT DAY 1 - Upper Body Power


Weight: 172.5 lbs

Underhanded Barbell Row

175x5
175x5
175x5

Pullups/Chinups

BW+15x7 (Pullup)
BW+15x6 (Hammer-Grip Pullup)
BW+15x7 (Chinup)
BW+15x6 (Pullup)

Flat DB Bench

80sx4
80sx4
80sx5

Dips

BW+25x8
BW+25x9

Standing Barbell Military Press

100x6
100x6
100x6

Barbell Curls

70x8
70x8
70x8

Skullcrusher

65x8
65x8
65x8

Cable Crunches

110x13

Hanging Leg Raises

BWx10/fail

Cardio:

LISS - Walking on Treadmill

Time: 30 minutes
Incline: 2.0
Speed: 4.0 mph

Time: 5 minutes
Incline: 2.0
Speed: 4.7 mph

Time: 5 minutes
Incline: 2.0
Speed: 4.4 mph


Workout Notes:

-Pretty happy with this new routine already. Just the right amount of volume, and it there's not a lot of fluff.
-I'm happy that my flat DB Bench already increased by 5 lbs per dumbbell in 1 week. I guess I should expect rapid strength gains on chest now that I've started training it seriously following the injury. It's like being a newbie again .

Ergobolic Notes:

-For all the great sleep I've been having this past week, I did not sleep a wink last night. A combination of the heat and a bothersome sore throat kept me up all night, mind racing but body fatigued. Hopefully tonight I can get back into the swing of things again. Overall, I do feel that ergobolic has contributed to how I feel on a day-to-day basis. I don't feel rundown due to my lack of sleep, and ergobolic does appear to help with feeling refreshed and wakeful.
-As far as body composition goes, I've gained 1/2 a lb in the past 3 days and have gained a decent amount of strength on chest, so I think things are moving in the right direction there.
-Is ergobolic supposed to make me feel warmer?
-Still no sore joints or other annoying low-cortisol sides.

You know its my pleasure to follow along bud!

Hm...seems the cortisol control does work , and the formula seems to have come along with pretty likeable results in the sleep and mood department also. Get well on the throat and don't let yourself get sick ! I wish I could be going up in weight as slow and lean as you are doing it man...I would rather that than the express way to fatty town my body seems to have taken in the past 2 weeks :S! Other than that , i do suppose that Black Tea might have a slight thermogenic effect , but don't quote me on that

[FL3X MAGNUM]

So is this a supplement log or a gay chat room? Lol.
So much man love <3

[Celorza]

So is this a supplement log or a gay chat room? Lol.
So much man love <3

Says the guy that sends nudes to get compliments ;p! Jelly FL3X? Want some? hahahaha

[mattrag]

Dang switching to PHAT! I could never do the volume in those.
I mean I did HST but PHATmhas the power aspect to it so I would just get battered lol m
Sorry to hear about the injury, hopefully lessening the impact will lead to some recovery.
Keep hitting it hard man.

[UNCnate]

In for support!

[Jonbero]

So is this a gay chat room or a gay chat room? Lol.
So much man love <3

Maybe all this man love is whats making you warmer coop.

I like your new program, looks very similar to Layne Norton's PHAT program I'm using atm.

[mr.cooper69]

You know its my pleasure to follow along bud!

Hm...seems the cortisol control does work , and the formula seems to have come along with pretty likeable results in the sleep and mood department also. Get well on the throat and don't let yourself get sick ! I wish I could be going up in weight as slow and lean as you are doing it man...I would rather that than the express way to fatty town my body seems to have taken in the past 2 weeks :S! Other than that , i do suppose that Black Tea might have a slight thermogenic effect , but don't quote me on that

Dude, you are doing great. Early weight gain in a bulk is expected as your body adjusts to the increased calories, replenishes glycogen stores, and holds more water overall.

So is this a supplement log or a gay chat room? Lol.
So much man love <3

Your avi...my mouth...now

Dang switching to PHAT! I could never do the volume in those.
I mean I did HST but PHATmhas the power aspect to it so I would just get battered lol m
Sorry to hear about the injury, hopefully lessening the impact will lead to some recovery.
Keep hitting it hard man.

The volume is actually pretty intense and I really felt it today. That said, I am loving it!

In for support!

Thanks brother!

Maybe all this man love is whats making you warmer coop.

I like your new program, looks very similar to Layne Norton's PHAT program I'm using atm.

It is indeed very similar. I had to change some of the exercises simply because I need to work around my injury + I know what my body responds best to.

[mr.cooper69]

Days 9 (5/22)

PHAT DAY 2 - Lower Body Power


Weight: 171 lbs

Deadlift

365x4
365x4
365x4
405x1 (added a single for the hell of it. gonna try to throw on 5 lbs every week until I plateau. single was easy today but that's how progression works, gotta start low).

Front Squat

165x5
165x5
165x5

Hack Squat Machine

384x6
384x6

Leg Press - Full ROM

625x7
625x7

Good Morning

145x6
145x6
145x6

Lying Leg Curl

130x7
130x7

Standing Calf Raises

140x8
140x8
140x8

Seated Calf Raises

135x10
135x10

Cable Crunches

120x7

Hanging Leg Raises

BWx11/fail

Cardio:

HIIT - Elliptical
Cross-ramp setting: 6 (slight incline)

11 total cycles of:

1 minute walk
20 second sprint

Followed by a 1 minute cooldown walk

Total calories burnt: 165
Total time: 15 minutes, 40 seconds

Workout Notes:

-This was a great training session, but it was extremely weird. I took the following preworkout (fasted): BCAAs, EC stack, 2g ALCAR, 2g PLCAR, 8g Citrulline Malate (all SNS ), and my 2 ergobolic caps. I don't know what was going on, but I was getting lightheaded before even doing a single set. I felt like passing out/dizzy after each set of deadlifts and the feeling continued throughout the session. I've done this combination numerous times with no issue, so I was quite shocked. My performance did not suffer, but I was a little worried as I went from set to set as my BP dipped pretty low, spontaneously.
-On the flip side, HIIT was unusually easy. I guess excessive vasodilation can be a good thing in some circumstances, but I'm still unsure as to why the sole vasodilators I took (caffeine and citrulline malate) affected me so profoundly today.

Ergobolic Notes:

-So despite eating in a pretty large caloric surplus, I am down 1 lb from yesterday and about 9 total lbs in one week. Obviously the 8 or so pounds that I dropped overnight were pretty much extra water I was holding, but it's interesting that I'm getting stronger and eating more, and yet my weight is either stagnant or getting lower. I look better in the mirror and it does appear that hypertrophy/fullness is present, and with no other supplements besides the basics and EC preworkout only, I'd have to give some credit to Ergobolic.
-Sleep was great again. Got 10 hours of uninterrupted sleep, a true rarity for me.
-I am getting lots of night sweats, and have been since starting ergobolic. At first I thought it was the weather, but last night was cool and I still got the night sweats. Not sure what may be causing this, but I don't really mind.
-All in all, I'm over a week into Ergobolic and I am pleased so far .