Mr.Cooper69 Logs the NEW Ergogenix ERGOBOLIC!

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  1. 10 hours of uninterrupted sleep would be a dream come true for me haha good work Coop
    MY I-FORCE NUTRITION INTIMIDATE/REVERSITOL V2 SPONSORED LOG (PICS)

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  2. Sounds like its a doing a pretty good job.
    RecoverBro ELITE
    •   
       


  3. Quote Originally Posted by theniteman View Post
    10 hours of uninterrupted sleep would be a dream come true for me haha good work Coop
    Thanks man...it felt great.

    Quote Originally Posted by mattrag View Post
    Sounds like its a doing a pretty good job.
    Indeed it is!

    Days 10-11 (5/23-5/24)

    PHAT DAY 3 - Shoulders and Back Hypertrophy


    Weight: 172 lbs

    Overhand Barbell Rows (explosive training)

    125x3
    125x3
    125x3
    125x3
    125x3
    125x3

    Pullups/Chinups

    BWx9 (Hammer-Grip Pullups)
    BWx9 (Pullups)
    BWx9 (Chinups)

    Seated Cable Row

    135x10
    135x10
    135x10

    Dumbbell Row

    65x13
    65x13

    Close-Grip Lat Pulldown

    135x16
    135x16

    Seated DB Shoulder Press

    45x10
    45x10
    45x10

    Upright Row

    75x12
    75x12

    Lateral Raises

    20x13
    20x13
    20x13

    Cable Crunches

    120x7

    Hanging Leg Raises

    BWx12/fail

    Abdominal Crunch machine


    80x10

    Cardio:

    Row Machine:

    LISS - 10 minutes

    HIIT-
    10 total cycles of:

    1 minute slow
    30 seconds intense

    Ended with a 2-minute all-out "sprint"

    Workout Notes:

    -Great workout, great pumps, great mind muscle connection. Very pleased.

    Ergobolic Notes:

    -Let's see. Still at 172 lbs. Definite recomposition effects as LBM appears to have increased while fat seems to have decreased.
    -Sleep continues to be awesome.
    -I feel a lot more relaxed throughout the day.
    -Overall, I feel like my glycogen is being spared, as evidenced by increased fullness even on low carb days.

  4. Quote Originally Posted by mr.cooper69

    Thanks man...it felt great.

    Indeed it is!

    Days 10-11 (5/23-5/24)

    PHAT DAY 3 - Shoulders and Back Hypertrophy

    Weight: 172 lbs

    Overhand Barbell Rows (explosive training)

    125x3
    125x3
    125x3
    125x3
    125x3
    125x3

    Pullups/Chinups

    BWx9 (Hammer-Grip Pullups)
    BWx9 (Pullups)
    BWx9 (Chinups)

    Seated Cable Row

    135x10
    135x10
    135x10

    Dumbbell Row

    65x13
    65x13

    Close-Grip Lat Pulldown

    135x16
    135x16

    Seated DB Shoulder Press

    45x10
    45x10
    45x10

    Upright Row

    75x12
    75x12

    Lateral Raises

    20x13
    20x13
    20x13

    Cable Crunches

    120x7

    Hanging Leg Raises

    BWx12/fail

    Abdominal Crunch machine

    80x10

    Cardio:

    Row Machine:

    LISS - 10 minutes

    HIIT- 10 total cycles of:

    1 minute slow
    30 seconds intense

    Ended with a 2-minute all-out "sprint"

    Workout Notes:

    -Great workout, great pumps, great mind muscle connection. Very pleased.

    Ergobolic Notes:

    -Let's see. Still at 172 lbs. Definite recomposition effects as LBM appears to have increased while fat seems to have decreased.
    -Sleep continues to be awesome.
    -I feel a lot more relaxed throughout the day.
    -Overall, I feel like my glycogen is being spared, as evidenced by increased fullness even on low carb days.
    Sounds like a solid product bro, recomp effects and cortisol control, that's aces in my books. Keep repping it out Cy good workout bro!
    >SNS-Glycophase<
    Serious Nutrition Solutions Rep

  5. Quote Originally Posted by Celorza View Post
    Sounds like a solid product bro, recomp effects and cortisol control, that's aces in my books. Keep repping it out Cy good workout bro!
    Thanks for following along brother!
    •   
       


  6. Day 12 (5/25)

    PHAT DAY 4 - Lower Body Hypertrophy


    Weight: 170 lbs

    ATG Back Squat (Explosiveness training)

    165x3
    165x3
    165x3
    165x3
    165x3
    165x3

    ATG Back Squat

    175x9
    175x9
    175x9

    Walking DB Lunges

    50sx13
    50sx13

    Leg Extensions

    130x18
    130x18
    130x18

    Romanian Deadlift (with 25 lb plates instead of 45 lb plates for extra ROM, very slow negatives)

    225x9
    225x9
    225x9

    Lying Leg Curl

    105x12
    105x12

    Seated Leg Curl

    70x20
    70x20

    Standing Calf Raises

    105x11
    105x11
    105x11
    105x11

    Seated Calf Raises

    110x15
    110x15
    110x15

    Abdominal Crunch Machine

    80x12

    Hanging Leg Raises

    BWx13/fail

    Cardio:

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

    12 total cycles of:

    1 minute walk
    20 second sprint

    Followed by a 1 minute cooldown walk

    Total calories burnt: 185
    Total time: 17 minutes

    Workout Notes:

    -I am really loving PHAT so far. With my previous routine (5/3/1), my goal was to move the maximum amount of weight each time I stepped up to the plate. Rest periods were longer and I was pushing double the weight that I used in many of today's exercises. HOWEVER, like any other strength routine, I wasn't totally isolating a bodypart or getting the mind-muscle connection that I would hope. Rather, the focus was constantly on exploding upwards with the core, and recruiting as many muscle fibers and possible. Today, I got a true taste of hypertrophy training, something I haven't felt in a long time. My CNS didn't get tired by workout's end, but my body...the burn was intense. 13 rep lunges with 50 lb dumbbells and slow, controlled form took a TON out of me. Cardio topped it all off. The volume on this routine is really something else, but I love it.

    Ergobolic Notes:

    -Sleep is great and I'm starting to get more lucid/vivid dreams than normal.
    -Body composition continues to improve. The recomposition effects seem more present than ever, as I am down 2 lbs since a week ago while eating more and looking fuller.
    -Does ergobolic enhance the effects of stimulants? Every time I take it preworkout with EC, the EC becomes far more anxiogenic and I get the jitters. Not a big deal, just something I've noticed.

  7. Are these all in a straight sets format?

    You have some strong potential for pairing antagonistic exercises.
    PEScience Representative
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  8. Quote Originally Posted by bdcc View Post
    Are these all in a straight sets format?

    You have some strong potential for pairing antagonistic exercises.
    I pair every antagonistic exercise on this day and others. However, I post my logs in the format that Norton uses for his PHAT. It's honestly the best way to go as far as maintaining strength throughout the workout.

  9. You mean antagonistic exercises decreasing the performance drop off curve? This is why I use them religiously.

    When I saw your routine it is posted like it was in straight sets and I was about to go mental at you, never mind, please continue lol.
    PEScience Representative
    http://pescience.com/insider
    http://selectprotein.com

  10. Quote Originally Posted by bdcc View Post
    You mean antagonistic exercises decreasing the performance drop off curve? This is why I use them religiously.

    When I saw your routine it is posted like it was in straight sets and I was about to go mental at you, never mind, please continue lol.
    That's exactly what I mean. In some cases, the pump from one body part actually aids contractions for the antagonistic part (pumped biceps propelling my tri's on skullcrushers come to mind).

  11. Cy,

    There are some reports that Sutherlandia can enhance the effect of other products.

  12. Quote Originally Posted by ErgoGenix View Post
    Cy,

    There are some reports that Sutherlandia can enhance the effect of other products.
    It definitely seems to enhance the effects of stims and/or citrulline malate, as I'm noticing not only increased energy but also reduced blood pressure. Very cool ingredient.

  13. Quote Originally Posted by mr.cooper69

    It definitely seems to enhance the effects of stims and/or citrulline malate, as I'm noticing not only increased energy but also reduced blood pressure. Very cool ingredient.
    Can't wait to try it myself
    Hybrid Performance Nutrition
    GetHybrid.net
    U.S. ARMY MP(CID)

  14. wow coop, amazing work here. gaining muscle and losing fat it seems eh? good stuff.
    RecoverBro ELITE

  15. Good luck COOP!

    PS: How would this stuff compare to ReduceXT or LeanXtreme as this is also a cortisol-modulating supp correct?
    A-Minds HYPE-SLAYER! All posts & feedback are guaranteed to be unsolicited and legit
    "The fear of the LORD is the beginning of knowledge. Fools despise wisdom & instruction"
    Proverbs 1:7

  16. Quote Originally Posted by vicesoldier View Post
    Can't wait to try it myself
    Thus far, I am a fan!

    Quote Originally Posted by mattrag View Post
    wow coop, amazing work here. gaining muscle and losing fat it seems eh? good stuff.
    Seems to be the case!

    Quote Originally Posted by Whacked View Post
    Good luck COOP!

    PS: How would this stuff compare to ReduceXT or LeanXtreme as this is also a cortisol-modulating supp correct?
    LX and Reduce XT are very different in their MOAs in relation to Ergobolic. The best analogy I can give is that Ergobolic is adaptogenic whereas LX/Reduce XT are more for dedicated cortisol control and control-mimetic effects like reduced adipocyte differentiation, reduced adipogenesis, and increased RMR. Honestly, I see no issue with stacking them, as Ergobolic has other effects that are unique and favorable, such as substrate shifts during non-training periods and the ever-so-intriguing momordica. Not to mention some other cool effects I'm noticing like enhanced effects from stimulants.


    Day 13 (5/26)

    PHAT DAY 5 - Chest and Arms Hypertrophy


    Alas, my two weakest bodyparts

    Weight: 169 lbs

    Flat BB Bench (Explosiveness training)

    125x3
    125x3
    125x3
    125x3
    125x3
    125x3

    Incline DB Bench (Setting: 5)

    60x10
    60x10
    60x10

    Wide-Chest Hammer Press

    192x13
    192x13

    Incline Cable Flyes (2nd lowest setting)

    20x15 (I'm assuming each plate is 10 lbs)
    20x15

    E-Z Bar Preacher Curl (assuming 35 lb E-Z Bar)

    65x11
    65x11
    65x11

    DB Concentration Curl

    25x12
    25x12

    Straight Bar Spider Curls Bracing Upper Body Against Preacher Rack (Assuming 35 lb straight bar)

    45x15
    45x15

    Seated Overhead Tricep Extension Using E-Z Bar

    55x11
    55x11
    55x11

    Rope Pushdowns

    40x13
    40x13

    Cable Kickbacks (3rd lowest setting, using no attachment)

    12.5x16
    12.5x16

    Cable Crunches

    120x7

    Hanging Leg Raises

    BWx14/fail

    Cardio:

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

    13 total cycles of:

    1 minute walk
    20 second sprint

    Followed by a 1:40 (1 minute, 40 seconds) cooldown walk

    Total calories burnt: 200
    Total time: 19 minutes

    Workout Notes:

    -Much like yesterday, I took the concept of hypertrophy training to heart. I drastically reduced all my usual weight and instead focused on slow, controlled contractions. The burn was intense oftentimes, as 15-rep sets at a drawn-out pace with slow negatives really does a number on the muscle. But of course, the pump was great.
    -I'm chalking up with 1 lb loss of weight to water weight. I also did one of those electronic bodyfat-testing machines that are extremely inaccurate and it came out to 11% BF on the dot. I feel like I'm around 12%, but it's tough to tell given a weight reduction in the presence of excess calories. Pretty nice if you ask me.

    Ergobolic Notes:

    -Just like yesterday, Ergobolic seemed to prolong and enhance the effects of my preworkout EC dose. Sleep was great again and I woke up extremely refreshed. Overall mood has improved and stress levels are down for sure. This may also be due to my lifestyle change in summer time, but the effects are there.
    -About 2 weeks in and body composition appears to be shifting favorably. While I had intended this period to be a slow bulk, it looks like I'm gonna happily stick with a recomp. I seem to be losing fat without any strength loss and even apparent muscle gain, so I'll keep doing what I'm doing.

  17. Nice log. Props buddy. Kill it Coop!
    A-Minds HYPE-SLAYER! All posts & feedback are guaranteed to be unsolicited and legit
    "The fear of the LORD is the beginning of knowledge. Fools despise wisdom & instruction"
    Proverbs 1:7

  18. Quote Originally Posted by Whacked View Post
    Nice log. Props buddy. Kill it Coop!
    Thanks my friend!

    Days 14-15 (5/27-5/28)

    PHAT DAY 6 - Upper Body Power


    Weight: Did not weigh in

    Underhanded Barbell Row

    180x5
    180x5
    180x5

    Pullups/Chinups

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

    Flat DB Bench

    80sx5
    80sx5
    80sx5

    Dips

    BW+35x8
    BW+35x8

    Standing Barbell Military Press

    100x7
    100x6
    100x6

    Barbell Curls

    70x9
    70x8
    70x8

    Skullcrusher

    65x8
    65x8
    65x8

    Abdominal Crunch Machine

    90x10

    Hanging Leg Raises

    BWx12/fail

    Cardio:

    HIIT: Rowing Machine

    20 cycles of:

    1 minute slow
    30 seconds fast

    Followed by a 1 minute cooldown.

    Total time: 31 minutes

    Workout Notes:

    -Solid all-around workout, felt great throughout. Strength increased on all lifts except for skullcrushers, which pretty much stayed the same simply because I had done so many pressing exercises earlier in the routine and my tri's were shot.

    Ergobolic Notes:

    -This stuff makes me sleep so deeply. I had to struggle to wake up this morning after getting 9 hours of sleep, both of which are rarities for me.
    -The stimulant-enhancing effect is very real. Today, I took ergobolic and EC preworkout. Nothing else. I don't know how, but it amplifies the central effects of EC tremendously: I feel stimmed up to the point that it feels like its my first time ever taking EC, feet start tapping, palms start sweating...it's GREAT. I wonder if this product has potential as something to combine with stims in those who are overly tolerant.

  19. How do you like the PHAT program? I've used it a few times and like it.

  20. Quote Originally Posted by UNCnate View Post
    How do you like the PHAT program? I've used it a few times and like it.
    You know, the volume is really up there, but I dig it so far. More importantly, since my diet is relatively constant, the combination of PHAT and ergobolic has had positive and noticeable effects on body composition. I believe I am losing weight because I am doing training + cardio for one extra day a week vs 5/3/1, which is adding a weekly deficit of ~500 extra calories.

    Day 16 (5/29)

    PHAT DAY 7 - Lower Body Power


    Weight: 168.5 lbs

    Deadlift

    365x5
    365x4
    365x4
    410x1

    Front Squat

    175x4
    175x4
    175x4

    Hack Squat Machine

    384x7
    384x7

    Leg Press - Full ROM

    630x7
    630x7

    Good Morning

    145x7
    145x7
    145x7

    Lying Leg Curl

    130x8
    130x8

    Standing Calf Raises

    140x9
    140x8
    140x8

    Seated Calf Raises

    137.5x10
    137.5x10

    Abdominal Crunch Machine

    90x11

    Hanging Leg Raises

    BWx13/fail

    Cardio:

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

    14 total cycles of:

    1 minute walk
    20 second sprint

    Followed by a 1:20 (1 minute, 20 second) cooldown walk

    Total calories burnt: 215
    Total time: 20 minutes

    Workout Notes:

    -Felt great all workout. Deadlifts felt lighter than last week. I bumped up all weight and/or reps by a hair, and still hit them all with relative ease. The one exception was the leg press, but I think they hadn't properly lubricated the sled, because even the first rep of every set felt impossible. Still, managed to bang out the sets and even up the weight.

    Ergobolic Notes:

    So here's what we're looking at after a little over 2 weeks:

    -I am slowly making strength gains.
    -I am losing weight.
    -I appear to be gaining muscle and losing fat (recomping).
    -I am sleeping better than ever.
    -I get a very strong stimulant effect when I combine Ergobolic with another stimulant.
    -My mood overall has improved, which may or may not be environmentally-related.

    So far, I'd say it's doing its job

  21. Nice work coop! 410 at your weight is pretty stinking beastly if I do say so myself. Where can I read more about this PHAT program? Must have missed this one.
    EvoMuse Products Rep

    PM me with any questions!

  22. Quote Originally Posted by Geoforce View Post
    Nice work coop! 410 at your weight is pretty stinking beastly if I do say so myself. Where can I read more about this PHAT program? Must have missed this one.
    Thanks man...my goal is to increase it by 5 every week (while, losing weight?).

    http://www.simplyshredded.com/mega-f...ated-2011.html

  23. Quote Originally Posted by mr.cooper69 View Post
    Thanks man...my goal is to increase it by 5 every week (while, losing weight?).

    http://www.simplyshredded.com/mega-f...ated-2011.html
    Awesome, thanks for the link.
    EvoMuse Products Rep

    PM me with any questions!

  24. Killing it Coop, layne is a beast in his own category
    Hybrid Performance Nutrition
    GetHybrid.net
    U.S. ARMY MP(CID)

  25. Quote Originally Posted by Geoforce View Post
    Awesome, thanks for the link.
    No problem man, congrats on the rep gig!

    Quote Originally Posted by vicesoldier View Post
    Killing it Coop, layne is a beast in his own category
    Thanks bud, and yeah, Layne is a true inspiration.

    Days 17-18 (5/30-5/31)

    PHAT DAY 3 - Shoulders and Back Hypertrophy


    Weight: 168 lbs

    Overhand Barbell Rows (explosive training)

    130x3
    130x3
    130x3
    130x3
    130x3
    130x3

    Pullups/Chinups

    BWx10 (Hammer-Grip Pullups)
    BWx10 (Pullups)
    BWx9 (Chinups)

    Seated Cable Row

    135x11
    135x10
    135x10

    Dumbbell Row

    65x14
    65x13

    Close-Grip Lat Pulldown

    135x17
    135x16

    Seated DB Shoulder Press

    45x11
    45x10
    45x10

    Upright Row

    75x13
    75x12

    Lateral Raises

    20x14
    20x13
    20x13

    Cable Crunches

    120x7

    Hanging Leg Raises

    BWx13/fail

    Abdominal Crunch machine


    90x12

    Cardio:

    Row Machine:

    HIIT- 21
    total cycles of:

    1 minute slow
    30 seconds intense

    Ended with a 1 minute cooldown.

    Total time: 32:30 (32 minutes, 30 seconds)

    Workout Notes:

    -Strength up very modestly, but bodyweight is down and it seems like it's more than water.

    Ergobolic Notes:

    -The successful recomposition continues, as muscles appear larger and fuller than ever with fat/water loss occurring consistently at this point.
    -Sleep last night was the deepest YET, as I got 11 hours of uninterrupted sleep, not to mention vivid dreams.
    -The enhanced stimulant effect continues and I am LOVING it haha.
    -Overall better mood, day in and day out.

  26. Damn Cy oO...pretty nice , losing fat (if you had any lol) and still packing up muscle and strength...I need a bottle of this haha
    >SNS-Glycophase<
    Serious Nutrition Solutions Rep

  27. Good stuff with this phat training. I was on this program for a month back in December but I added in too much shoulder work and the frequency with my heavy incline bench presses..this created a situation which led to a grade a separated shoulder lol.

  28. Coop:

    Great progress so far. Do you attribute the increased sleep to the high volume workouts or to the Ergobolic? Seems like amazing results considering this product is just tea extract. I will definitely look into picking up a bottle.

    And nice deadlifts there!

  29. Quote Originally Posted by Celorza View Post
    Damn Cy oO...pretty nice , losing fat (if you had any lol) and still packing up muscle and strength...I need a bottle of this haha
    Thanks buddy. I have actually lost 1-1.5% BF since starting ergobolic which is pretty fantastic (although an estimate). I was transitioning into bulk mode previously, but despite the fact that I'm not tracking my diet and eating with flexibility as I please, I'm once again losing bodyfat.

    Quote Originally Posted by bigdavid View Post
    Good stuff with this phat training. I was on this program for a month back in December but I added in too much shoulder work and the frequency with my heavy incline bench presses..this created a situation which led to a grade a separated shoulder lol.
    The training does take a lot out of you, but I think I'm still adapting to the high volume. How long will you be unable to do upper body work due to the shoulder? I feel your pain with the injuries, and it's rough man .

    Quote Originally Posted by Est1969 View Post
    Coop:

    Great progress so far. Do you attribute the increased sleep to the high volume workouts or to the Ergobolic? Seems like amazing results considering this product is just tea extract. I will definitely look into picking up a bottle.

    And nice deadlifts there!
    It is probably a combination of both, as with all things in this world. However, I encourage you to revisit the label because the balck tea extract is only one ingredient (and in my opinion, the least beneficial of the three). Sutherlandia and momordica both look great on paper, as per rat studies.


    Day 19 (6/1)

    PHAT - Lower Body Hypertrophy


    Weight: 169 lbs

    ATG Back Squat (Explosiveness training)

    165x3
    165x3
    165x3
    165x3
    165x3
    165x3

    ATG Back Squat

    175x10
    175x9
    175x9

    Walking DB Lunges

    50sx14
    50sx13

    Leg Extensions

    130x19
    130x18
    130x18

    Romanian Deadlift (with 25 lb plates instead of 45 lb plates for extra ROM, very slow negatives)

    225x10
    225x9
    225x9

    Lying Leg Curl

    105x13
    105x12

    Seated Leg Curl

    75x20
    75x20

    Standing Calf Raises

    105x12
    105x11
    105x11
    105x11

    Seated Calf Raises

    112.5x15
    112.5x15
    112.5x15

    Abdominal Crunch Machine

    100x8

    Hanging Leg Raises

    BWx14/fail

    Cardio:

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

    14 total cycles of:

    1 minute walk
    20 second sprint

    Followed by a 1 minute, 50 second (1:50) cooldown walk

    Total calories burnt: 220
    Total time: 20 minutes, 30 seconds

    Workout Notes:

    -Today's workout was pretty tough. I train fasted first thing in the morning, and today I was a little sluggish out of bed due to what I think was a bout of food poisoning last night. I woke up at about 6 AM, in the middle of the night, and started salivating in preparation for a vomiting episode. I choked it back down (probably foolishly), and after staying up for another hour with stomach pain, I went back to bed. Today, I was detached from the training session. I didn't get the mind-muscle connection I wanted on many exercises, and the weight just felt heavier overall because I wasn't amped in even the least bit. That said, there was a miniscule increase in strength.

    Ergobolic Notes:

    -I've been having some vivid dreams, and with the exception of last night's odd episode, I truly feel that ergobolic has some sleep-enhancing and adaptogenic properties.
    -I'm pleased with my body composition. I've hovered around 170 lbs the whole run but I'm only looking better and better in the mirror.

  30. So I have been on this product for a week and by mid week I made mention of the sleep, and the unreal dreams. I mean crazy stuff. Even better for me is the past few months I have needed help with sleep aids melatonin valarian root etc etc. this is the first week where I did not use any sleep aids since my deployment. The sleep is just unreal and I wake up Veiny as heck. SO I asked if anyone else was having this or if it was placebo and they pointed me to your log. Nice work man
  •   

      
     

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