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Mr.Cooper69 Logs the NEW Ergogenix ERGOBOLIC!

mr.cooper69 said:
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.
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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
 
T-Bone said:
I swear it said military presses- 900x5. I was gonna say, coop your shoulders must hurt pretty bad and how come you were crushed?
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Lol world record!

vicesoldier said:
Since he usually presses a small mini cooper that's why he was crushed
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You know, I almost changed my username to MiniCooper back in the day.

Celorza said:
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
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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 :D.

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.
 
mr.cooper69 said:
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 :D.

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.
Click to expand...

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 :p! 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 :p
 
So is this a supplement log or a gay chat room? Lol.
So much man love <3
 
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.
 
FL3X MAGNUM said:
So is this a gay chat room or a gay chat room? Lol.
So much man love <3
Click to expand...

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.
 
Celorza said:
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 :p! 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 :p
Click to expand...

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.

FL3X MAGNUM said:
So is this a supplement log or a gay chat room? Lol.
So much man love <3
Click to expand...

Your avi...my mouth...now

mattrag said:
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.
Click to expand...

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

UNCnate said:
In for support!
Click to expand...

Thanks brother!

Jonbero said:
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.
Click to expand...

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.
 
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 :D), 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 :).
 
10 hours of uninterrupted sleep would be a dream come true for me haha good work Coop :)
 
theniteman said:
10 hours of uninterrupted sleep would be a dream come true for me haha good work Coop :)
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Thanks man...it felt great.

mattrag said:
Sounds like its a doing a pretty good job. :)
Click to expand...

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.
 
mr.cooper69 said:
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.
Click to expand...

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!
 
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.
 
Are these all in a straight sets format?

You have some strong potential for pairing antagonistic exercises.
 
bdcc said:
Are these all in a straight sets format?

You have some strong potential for pairing antagonistic exercises.
Click to expand...

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.
 
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.
 
bdcc said:
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.
Click to expand...

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 said:
Cy,

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

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.
 
mr.cooper69 said:
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.
Click to expand...

Can't wait to try it myself
 
Good luck COOP!

PS: How would this stuff compare to ReduceXT or LeanXtreme as this is also a cortisol-modulating supp correct?
 
vicesoldier said:
Can't wait to try it myself
Click to expand...

Thus far, I am a fan!

mattrag said:
wow coop, amazing work here. gaining muscle and losing fat it seems eh? good stuff.
Click to expand...

Seems to be the case!

Whacked said:
Good luck COOP!

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

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.
 
Nice log. Props buddy. Kill it Coop!
 
Whacked said:
Nice log. Props buddy. Kill it Coop!
Click to expand...

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 said:
How do you like the PHAT program? I've used it a few times and like it.
Click to expand...

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 ;)
 
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.
 
Geoforce said:
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.
Click to expand...

Thanks man...my goal is to increase it by 5 every week (while, losing weight?).

Invalid Link Removed
 
Geoforce said:
Awesome, thanks for the link.
Click to expand...

No problem man, congrats on the rep gig!

vicesoldier said:
Killing it Coop, layne is a beast in his own category
Click to expand...

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.
 
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
 
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.
 
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!
 
Celorza said:
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
Click to expand...

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.

bigdavid said:
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.
Click to expand...

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 :(.

Est1969 said:
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!
Click to expand...

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.
 
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
 
I am almost healed I would say since this happened like 5 months ago. I got an xray 2 weeks ago and both of my shoulder joints are wider than the average person.. but Dr. said it could just be how I am..I don't really feel any discomfort anymore but I am hesitant to lift very heavy on it. Deff am not doing any flies the torque on my joint is too much. Odd enough it feels better on incline bench compared to flat..
 
OK, now I have to try this for the dreams alone. The ingredient profile seems super-safe so why not.
 
Est1969 said:
OK, now I have to try this for the dreams alone. The ingredient profile seems super-safe so why not. Anyone know the best place to buy this? So far the best price I've seen is 24.99 pre-tax, pre-shipping. Anyone got this beat?
Click to expand...
Probably not, but you can check around.
 
Will also be looking to purchase sometime in the future thx to Coop :)
 
Great now coops thread will get deleted lol come on guys...
 
Outside Backer said:
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
Click to expand...

bigdavid said:
I am almost healed I would say since this happened like 5 months ago. I got an xray 2 weeks ago and both of my shoulder joints are wider than the average person.. but Dr. said it could just be how I am..I don't really feel any discomfort anymore but I am hesitant to lift very heavy on it. Deff am not doing any flies the torque on my joint is too much. Odd enough it feels better on incline bench compared to flat..
Click to expand...

Good to hear it's getting better. That's not odd at all FYI. Flat bench puts the shoulder in a very uncomfortable and unnatural position. A combination of incline + decline is actually preferable for the shoulder joint. Straight-arm flyes, wide grip/behind the neck lat pulldowns, and possibly upright rows are also no-nos in your position.

Est1969 said:
OK, now I have to try this for the dreams alone. The ingredient profile seems super-safe so why not.
Click to expand...

ErgoGenix said:
Probably not, but you can check around.
Click to expand...

theniteman said:
Will also be looking to purchase sometime in the future thx to Coop :)
Click to expand...

LiveToLift said:
Great now coops thread will get deleted lol come on guys...
Click to expand...

Est1969 said:
Sorry...deleted the deletables. Wasn't thinking...
Click to expand...

I am so utterly confused right now. Seems like a VERY broken conversation haha

Day 20 (6/2)​

PHAT DAY - Chest and Arms Hypertrophy


Weight: 170 lbs

Flat BB Bench (Explosiveness training)

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

Incline DB Bench (Setting: 5)

60x11
60x10
60x10

Wide-Chest Hammer Press

192x14
192x13

Incline Cable Flyes (2nd lowest setting)

20x16 (I'm assuming each plate is 10 lbs)
20x16

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

65x12
65x11
65x11

DB Concentration Curl

25x13
25x12

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

45x16
45x15

Seated Overhead Tricep Extension Using E-Z Bar

55x12
55x11
55x11

Rope Pushdowns

40x14
40x13

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

12.5x17
12.5x16

Cable Crunches

120x7

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 2:20 (2 minute, 20 seconds) cooldown walk

Total calories burnt: 230
Total time: 21 minutes

Workout Notes:

-Another workout that I'm very pleased with. I didn't feel like I was working too hard, but strength was up a tad, and bodyweight is back at 170.
-I finally have a pic that I took cold this morning, still have to upload it from my phone. Lighting sucks and you'll have to excuse the fact that I haven't shaved my body, but it should give a fair indication of where I stand.

Ergobolic Notes:

-Again, deep sleep. The vivid dreams come and go and aren't terribly consistent, but as someone who has major sleep issues, I have definitely noticed a change in my ability to get and stay asleep since I started using ergobolic.
-I feel that body composition is improving. I'm back at 170 lbs but looking fuller than ever and recovering at a rapid pace.
-Feeling better overall on a daily basis as well. During workouts, I'm more amped up than usual due to the combined effect with stims. Nothing new to report there. Of note: I will be adding ergotest to the stack starting on my 2nd bottle of ergobolic.
 
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