Mr.Cooper69 Logs the NEW Ergogenix ERGOBOLIC!

[theniteman]

10 hours of uninterrupted sleep would be a dream come true for me haha good work Coop

[mattrag]

Sounds like its a doing a pretty good job.

[mr.cooper69]

10 hours of uninterrupted sleep would be a dream come true for me haha good work Coop

Thanks man...it felt great.

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.

[Celorza]

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!

[mr.cooper69]

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!

[mr.cooper69]

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.

[bdcc]

Are these all in a straight sets format?

You have some strong potential for pairing antagonistic exercises.

[mr.cooper69]

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.

[bdcc]

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.

[mr.cooper69]

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).

[ErgoGenix]

Cy,

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

[mr.cooper69]

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.

[vicesoldier]

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

[mattrag]

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

[Whacked]

Good luck COOP!

PS: How would this stuff compare to ReduceXT or LeanXtreme as this is also a cortisol-modulating supp correct?

[mr.cooper69]

Can't wait to try it myself

Thus far, I am a fan!

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

Seems to be the case!

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.

[Whacked]

Nice log. Props buddy. Kill it Coop!

[mr.cooper69]

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.

[UNCnate]

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

[mr.cooper69]

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