Mmorso Runs MST Cordygen-Nano2 and Runs (Sponsored)

Brandinooooo said:
Have you considered a nutrient partitioner? I haven't tried them personally but they've gotten some good reviews.
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I ordered some C&P Predator which is getting here today, coincidentally

But yeah I've used Slinmax and loved it... GDAs are awesome
 
Day 18. Weight 179. 1hr lifting.

Arms

Single Arm Preacher Curls: 25x12, 30x10, 40x5, 35x6, 25x12

Incline Alt Hammer Curls: 25x15, 35x4, 30x8, 25x12, 25x12

Reverse Grip EZ Curls: 55x10, 65x8

Skullcrushers: 85x7, 85x6, 85x6, 65x8, 65x11

Tricep Pushdowns: 65x6, 55x10, 55x10

Kickbacks: 45x10, 60x6 (sloppy)


I wanted to hit shoulders and abs as well but my wife called me all pissed lol... I gotta work on my deck today and get a bunch of other sh1t done around the house. I'm going to take a 30min walk this evening to cover my cardio... tomorrow is a rest day and I'll get some core work in

I'm liking the Cordygen and notice that when I get to the gym and start lifting my motivation and drive just kicks in like crazy and I feel like I could stay in the gym all day...

I got a couple powder packets of Cordygen that MST sent; I'm going to give one a try next workout to compare the 2
 
mmorso said:
Day 18. Weight 179. 1hr lifting.

Arms

Single Arm Preacher Curls: 25x12, 30x10, 40x5, 35x6, 25x12

Incline Alt Hammer Curls: 25x15, 35x4, 30x8, 25x12, 25x12

Reverse Grip EZ Curls: 55x10, 65x8

Skullcrushers: 85x7, 85x6, 85x6, 65x8, 65x11

Tricep Pushdowns: 65x6, 55x10, 55x10

Kickbacks: 45x10, 60x6 (sloppy)


I wanted to hit shoulders and abs as well but my wife called me all pissed lol... I gotta work on my deck today and get a bunch of other sh1t done around the house. I'm going to take a 30min walk this evening to cover my cardio... tomorrow is a rest day and I'll get some core work in

I'm liking the Cordygen and notice that when I get to the gym and start lifting my motivation and drive just kicks in like crazy and I feel like I could stay in the gym all day...

I got a couple powder packets of Cordygen that MST sent; I'm going to give one a try next workout to compare the 2
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I personally like the powder better. It kicks in a lot faster than the caps.
 
Brandinooooo said:
I personally like the powder better. It kicks in a lot faster than the caps.
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I agree. I like the powder. But I just don't like so much liquid pre/intra between the RagNOrok, cordy, and RPG. So I go with the pills. Can't really go wrong with either though.
 
habajaba said:
I agree. I like the powder. But I just don't like so much liquid pre/intra between the RagNOrok, cordy, and RPG. So I go with the pills. Can't really go wrong with either though.
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I agree. It does increase the amount of liquid pre and intra. Which can cause problems.
 
I took that Predator before dinner, which I ate 2 hours ago, and which was the largest meal of the day... I'm starving right now. Lol my stomach is growling like crazy.
 
Yesterday's macros: 2033 kcals

201p/198c/46f

Woke up today at 178.4. I just completed the 1st week of The Solution's macro plan...

Hard to tell the rate of weight loss with water/glycogen fluctuation... I feel like a million bucks though and there is no noticeable loss of strength. I'm going to start looking over Bob's training plan and will be manipulating my split. My only hesitancy is that I'm taking a week off to go out of town for a wedding in 3 weeks... maybe I should wait till I get back? Idk. I do need to start changing sh1t up though.

I hate, for instance, my shoulder/arms routine... takes too long. Anyway, The Solution I'll be hitting you up later today for a little help... you're the man!!!
 
mmorso said:
Yesterday's macros: 2033 kcals

201p/198c/46f

Woke up today at 178.4. I just completed the 1st week of The Solution's macro plan...

Hard to tell the rate of weight loss with water/glycogen fluctuation... I feel like a million bucks though and there is no noticeable loss of strength. I'm going to start looking over Bob's training plan and will be manipulating my split. My only hesitancy is that I'm taking a week off to go out of town for a wedding in 3 weeks... maybe I should wait till I get back? Idk. I do need to start changing sh1t up though.

I hate, for instance, my shoulder/arms routine... takes too long. Anyway, The Solution I'll be hitting you up later today for a little help... you're the man!!!
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Thats because your intensity lacks,
Intensity > Volume.. always has and always will. Train like a man and you won't have to train as long, especially if you push to the limits :)
Start it now.
 
The Solution said:
Thats because your intensity lacks,
Intensity > Volume.. always has and always will. Train like a man and you won't have to train as long, especially if you push to the limits :)
Start it now.
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I've got an impingement and bursitis in my right shoulder that slows me down... in fact I just started directly working shoulders last December so they're weak AF and I'm afraid of re-injury.


My arms... don't know where the fck to start. Frustrating. I go heavier and my form blows. On a lot of curling movements it feels like my anterior delt wants to take over.
 
mmorso said:
I've got an impingement and bursitis in my right shoulder that slows me down... in fact I just started directly working shoulders last December so they're weak AF and I'm afraid of re-injury.


My arms... don't know where the fck to start. Frustrating. I go heavier and my form blows. On a lot of curling movements it feels like my anterior delt wants to take over.
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There is your answer. Its not about the weight. its about stimulation. Drop your damn ego and lift the weight properly, with controlled form. The muscle is under most tension in the eccentric portion of the lift (negative)
This also shows your not curling properly either. When you curl think about pulling through your palm. this should take the tension off your forearm and place it directly on the bicep. You should barley be squeezing the weight and allowing the tension to stay focused on the intended target (bicep)

Anyone can lift heavy and have crap form. That is a great way to ego lift, destroy your body, and end up with injuries. Its about longevity, having fun, and doing things right.

TRAIN SMARTER not harder.
 
The Solution said:
There is your answer. Its not about the weight. its about stimulation. Drop your damn ego and lift the weight properly, with controlled form. The muscle is under most tension in the eccentric portion of the lift (negative)
This also shows your not curling properly either. When you curl think about pulling through your palm. this should take the tension off your forearm and place it directly on the bicep. You should barley be squeezing the weight and allowing the tension to stay focused on the intended target (bicep)

Anyone can lift heavy and have crap form. That is a great way to ego lift, destroy your body, and end up with injuries. Its about longevity, having fun, and doing things right.

TRAIN SMARTER not harder.
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Btw.. should I take predator on my low carb days? I'll have ~30g of carbs tonight at dinner... is that too few carbs to take a GDA in your opinion?
 
mmorso said:
Btw.. should I take predator on my low carb days? I'll have ~30g of carbs tonight at dinner... is that too few carbs to take a GDA in your opinion?
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Pass. GDA's have a very small impact (very very small) in the grand scheme of things. Training & HIIT Cardio is the best GDA you can have.
 
Yesterday's macros: 1782 kcals

202p/65c/78f

Woke at 177.4 and feeling lean. Got great energy and positive mindset, first thing I thought of when I got up was getting to the gym. This is the way to diet for sure.
 
mmorso said:
Yesterday's macros: 1782 kcals

202p/65c/78f

Woke at 177.4 and feeling lean. Got great energy and positive mindset, first thing I thought of when I got up was getting to the gym. This is the way to diet for sure.
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Better mood, better performance, and new lows.
How about that for Chef Bob magic :)
 
Brandinooooo said:
Honestly, I forgot about it lol. I should probably write up some more. Plus, I need to start prepping today. Gonna do what Bob suggested and throw a bunch of chicken in a crockpot while I run to Nashville today.
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Speaking of Nashville, how about them Preds? Did you see they eliminated St Louis and are going to the conference final for the first time.
 
mmorso said:
Speaking of Nashville, how about them Preds? Did you see they eliminated St Louis and are going to the conference final for the first time.
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Na I didn't. I havent been following lately. I need to catch up. Do you know when the next game is?
 
Brandinooooo said:
Honestly, I forgot about it lol. I should probably write up some more. Plus, I need to start prepping today. Gonna do what Bob suggested and throw a bunch of chicken in a crockpot while I run to Nashville today.
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My aunt lives there! Her house got crushed by those tornadoes that touched down a few months ago :(
 
She is fine.
House took a lot of damage (fence crushed, hole in roof) and she has 9 horses. Which the bar was damaged, luckily the horses were fine.
 
Day 19. Weight 177.4. 45mins lifting +12mins HIIT. Start of Mesocycle... very humbling experience

Tempo indication (eccentric: pause: concentric: flex). 1min rest times unless noted

Push A:

DB Flat Press: 55x8, 60x8, 60x10, 65x10, 65x9

Incline BB Press (2:1:1:1): 135x5, 145x5, 135x5, 115x5, 125x5 (30 sec rests)

Seated Rack Press: 75x6, 85x6, 75x8, 75x8 (On the ground)

DB Side Lateral/ Dips Supersets (1:2:1:2): 10x20/9, 10x20/6, 5x20/7, 5x20/6
(Dips taken to failure)

HIIT: Elliptical 2mins warmup, 8 intervals (20:40), 2mins cool down

Im definitely not use to barbell inclines and overhead presses; the motion felt awkward on my shoulder, like I was having difficulty stabilizing the weight. Anyway, I'm trying not to ego lift and get injured so I had to drop weight. Today made me very aware of the weaknesses that I need to address rather than avoid and continue to choose exercises that are in my comfort zone.

Seated rack presses from the ground kick serious ass.. Great core workout as well.

I really put a lot of effort into focusing on the lifting tempo and squeezing at the top of each rep.. the sets definitely felt "cleaner" than usual...

I think using Cordygen is perfect for this routine, as the short rest times and supersets had my heart rate elevated.

Bob recommended that I do 20mins HIIT post workout with 5min warm-up, 5 intervals at a 30:90 sec on/off ratio, and 5min cool down. I think I'm going to stick with 12mins and 5-8 20:40 intervals since I'm not doing fasted AM LISS cardio.
 
Just make sure the work to rest intervals are in a 1:3 Ratio (1 work : 3 rest) I like 30/90 because its every 2 minutes. You know once you hit 1:30 to go balls out till 2 minutes for your interval. PLUS there comes a point where people lose intensity. Another good one to warm up and get use to heavy intervals would be 15/45 (15 all out and 45 rest) quick and to the point and going 100%.

Perfect on the ego lifting. Full range of motion, correct form is exactly what I want. And as you can see your volume is lower and it wiped you :)
perfect haha

For the OHP make sure you are really focusing before you push on getting a very tight core and embracing your midsection. You have to first establish your base before pressing the weights.
 
The Solution said:
Just make sure the work to rest intervals are in a 1:3 Ratio (1 work : 3 rest) I like 30/90 because its every 2 minutes. You know once you hit 1:30 to go balls out till 2 minutes for your interval. PLUS there comes a point where people lose intensity. Another good one to warm up and get use to heavy intervals would be 15/45 (15 all out and 45 rest) quick and to the point and going 100%.

Perfect on the ego lifting. Full range of motion, correct form is exactly what I want. And as you can see your volume is lower and it wiped you :)
perfect haha

For the OHP make sure you are really focusing before you push on getting a very tight core and embracing your midsection. You have to first establish your base before pressing the weights.
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Yeah my intensity slows around the 5th interval... I'm gonna try 15:45

I just realized when looking at the plan for tomorrow that I did the OHPs incorrectly.. I didn't rack and reset each rep but did the full set.. I'll be able to load heavier next time
 
So I was working on my deck this afternoon with the boys and I had one run over to my shed to grab a tool... he yelled "hey there's some type of animal in here growling at me..." I heard this noise and ran inside to grab a gun.

It was a big ass raccoon with 4 babies. I killed her and took the babies. They are just about to open their eyes and so can be imprinted/domesticated.

The vet we use for our livestock has an awesome formula for the raccoons. Pretty sweet I'm giving them to the boys... they're all jacked about it lol
 
mmorso said:
Yeah my intensity slows around the 5th interval... I'm gonna try 15:45

I just realized when looking at the plan for tomorrow that I did the OHPs incorrectly.. I didn't rack and reset each rep but did the full set.. I'll be able to load heavier next time
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Correct. They should be DEADSTOP
So if you have a power rack. put the pins right to below your shoulders or shoulder level. and literally let the bar sit before pushing it back up. It takes all the momentum out of the motion and will destroy your shoulders

Reset ... take a deep breath, embrace your core, and then push. Get into the rythym and focus on the proper TUT (Time under tension)
 
Day 20. Weight 178.2. 35mins lifting

Tempo indication (eccentric: pause: concentric: flex). 1min rest times unless noted.

Pull A

BW Pull-ups (to failure): 4,
With bands: 8, 8, 7 (I suck at these)

One Armed DB Rows (1:2:1:2):
65x8, 65x8, 65x8, 65x8, 65x10

Seated Low Row (2:2:2:2):
180x8, 180x9, 180x20 R/P (9, 5, 4, 2)

EZ Curls/Cable Hammer Supersets (1:2:1:2): 55x12/40x12, 55x12/30x15, 55x12/30x15


This looked like a light workout on paper last night... man it kicked my ass this morning, especially the supersets.

I had to go into work early so I didn't have time for HIIT... I'll do a session tomorrow after legs, which will be awesome
 
Supersets will do that for sure. Good work in here bud
 
After seeing your session you fired me up to train back tonight.
Finished up with a deadstop t-bar row triple dropset, and then rest paused my last set. I felt my entire posterior chain and lats like someone was stabbing me with daggers. The guy dropping the 25lb plates just shook his head after I ended the set like "Fuk that"

haha
 
The Solution said:
After seeing your session you fired me up to train back tonight.
Finished up with a deadstop t-bar row triple dropset, and then rest paused my last set. I felt my entire posterior chain and lats like someone was stabbing me with daggers. The guy dropping the 25lb plates just shook his head after I ended the set like "Fuk that"

haha
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That is badass.. my fav day is back day by far. Nothing beats a lat pump.

I decided that I'm gonna do a 6 day rather than 5 day split and see how that treats me. I'm loving this mesocycle

Btw.. does the plan change every 8 wks?
 
mmorso said:
That is badass.. my fav day is back day by far. Nothing beats a lat pump.

I decided that I'm gonna do a 6 day rather than 5 day split and see how that treats me. I'm loving this mesocycle

Btw.. does the plan change every 8 wks?
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Dont do 6 day. You only need 5. The intensity will crush you in a deficit. More is not better. Stick to the plan its outline like this for a reason. Just because your cutting doing more training, volume, or cardio is counter productive. You don't have the extra calories and glycogen to compensate the extra amount of work in the gym and you can't recover. therefore it leads to faster muscle loss. That is why when dieting volume is lower because of higher cardio and less calories.

Drop the ego for a minute and stick to the plan. I am not wasting my time to have it thrown out the window.
Or you can go back to keto, complain about how your losing muscle and spin your wheels.

I sure as hell know what decision I would make based off your feedback the last week.. Feeling better and having much better workouts.

Sometimes you need to take a step back and listen to your body and your OWN Feedback. Get out of being narrow minded or else you will never change, and forever be stuck in your ways. Not trying to come off harsh here, but you need to read what you have been writing and what sounds positive and what sounds negative. it is pretty clear from your own writing and what the bystanders see in here .
 
The Solution said:
Dont do 6 day. You only need 5. The intensity will crush you in a deficit. More is not better. Stick to the plan its outline like this for a reason. Just because your cutting doing more training, volume, or cardio is counter productive. You don't have the extra calories and glycogen to compensate the extra amount of work in the gym and you can't recover. therefore it leads to faster muscle loss. That is why when dieting volume is lower because of higher cardio and less calories.

Drop the ego for a minute and stick to the plan. I am not wasting my time to have it thrown out the window.
Or you can go back to keto, complain about how your losing muscle and spin your wheels.

I sure as hell know what decision I would make based off your feedback the last week.. Feeling better and having much better workouts.

Sometimes you need to take a step back and listen to your body and your OWN Feedback. Get out of being narrow minded or else you will never change, and forever be stuck in your ways. Not trying to come off harsh here, but you need to read what you have been writing and what sounds positive and what sounds negative. it is pretty clear from your own writing and what the bystanders see in here .
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Yep I'm sticking with a 5 day split. I misunderstood the email.. I'm trying to follow it to a t brother, especially since you've taken the time to help me.
 
mmorso said:
Yep I'm sticking with a 5 day split. I misunderstood the email.. I'm trying to follow it to a t brother, especially since you've taken the time to help me.
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its setup that way to help rotate and hit multiple bodyparts per week.
Another reason why volume is low... It has to be when dieting. You don't have the leeway to do more volume, recovery, and excess glycogen to expand with more training volume.

So many people make the mistake of .. Hey I am cutting lets do a ton of high reps and a lot of volume to compensate excess calories. No.. NO .. NOOOO. This is a sure way to lose muscle due to lack of nutrients for repair. Then they go and do tons of cardio which is already catabolic. Put 2 and 2 together and it equals a recipe for disaster. Just like when you were running keto and saw tons of muscle loss with higher volume and doing more cardio.

Hence why I rose your calories a bit, lowered your volume and cardio... and guess what?? Losing weight, better workouts, and better overall mood/focus/energy.. How about dem apples?
 
The Solution said:
Hence why I rose your calories a bit, lowered your volume and cardio... and guess what?? Losing weight, better workouts, and better overall mood/focus/energy.. How about dem apples?
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lol I feel pretty good bro and kinda forgot I was cutting... these macros have me feeling full and satisfied.

I'm feeling yesterday's back session this morning! Been a long time since I've had DOMS on my back. Feels great. My core is getting tighter, which is surprising cause I haven't directly worked abs in a while it seems.
 
mmorso said:
lol I feel pretty good bro and kinda forgot I was cutting... these macros have me feeling full and satisfied.

I'm feeling yesterday's back session this morning! Been a long time since I've had DOMS on my back. Feels great. My core is getting tighter, which is surprising cause I haven't directly worked abs in a while it seems.
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The complex movements and intensity techniques cover your core. Especially if you are breathing properly and using proper bracing techniques (Squats/Deadlifts). Filling your stomach with air, blowing out on your abs and keeping your core tight on those deadstop overhead press's will really fry your core.

This is just the first program, you should see what I have some of my athletes do that place football/lacross for local colleges/high school. Their core is sore 24/7 :)
 
Day 21. Weight 177.6. 45mins lifting

Tempo indication (eccentric: pause: concentric: flex). 1min rest times unless noted.

Legs A

Squats: 245x6, 245x6, 255x7, 245x8, 205x15

Lying Leg Curls (2:1:1:2): 125x9, 125x7, 100x12, 100x11, 75x20

Leg Extensions (2:1:1:2): 150x10, 125x9, 100x11, 85x12, 75x20 (R/P 14, 3, 3)

Standing Calf/BW Calf Raise Supersets: 135x12/22, 135x12/21, 135x11/25, 135x9/17

Lol on doing HIIT after this... big fcking LOL!!! I'm not use to 1 min rest times between squats; between that and the 2:1:1:2 curl and extension tempo, I'm completely wiped. This was one of the most difficult leg workouts I've had in a long ass time.. I tried to keep the tempo and rest times but had to cheat a little. I'm going to drop weight slightly next week on the curls and extensions. That 4 second flex/negative is fcking brutal and Bob is a sadistic bastard lol

Today is my carb re-feed day. I dosed predator before breakfast and will take a cap at lunch and a 3rd at dinner
 
mmorso said:
Day 21. Weight 177.6. 45mins lifting

Tempo indication (eccentric: pause: concentric: flex). 1min rest times unless noted.

Legs A

Squats: 245x6, 245x6, 255x7, 245x8, 205x15

Lying Leg Curls (2:1:1:2): 125x9, 125x7, 100x12, 100x11, 75x20

Leg Extensions (2:1:1:2): 150x10, 125x9, 100x11, 85x12, 75x20 (R/P 14, 3, 3)

Standing Calf/BW Calf Raise Supersets: 135x12/22, 135x12/21, 135x11/25, 135x9/17

Lol on doing HIIT after this... big fcking LOL!!! I'm not use to 1 min rest times between squats; between that and the 2:1:1:2 curl and extension tempo, I'm completely wiped. This was one of the most difficult leg workouts I've had in a long ass time.. I tried to keep the tempo and rest times but had to cheat a little. I'm going to drop weight slightly next week on the curls and extensions. That 4 second flex/negative is fcking brutal and Bob is a sadistic bastard lol

Today is my carb re-feed day. I dosed predator before breakfast and will take a cap at lunch and a 3rd at dinner
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Form over Ego.
I was going to write about that you won't be able to do HIIT, but then you probably would not believe me until you actually went through this.
I cannot say it enough... Intensity >> Volume.

Put the muscle under proper tension and focus on good form and you will feel like you got hit by a damn bus.. This is why people hate training with me :)
 
The Solution said:
Form over Ego.
I was going to write about that you won't be able to do HIIT, but then you probably would not believe me until you actually went through this.
I cannot say it enough... Intensity >> Volume.

Put the muscle under proper tension and focus on good form and you will feel like you got hit by a damn bus.. This is why people hate training with me :)
Click to expand...

Bob, how bad is drinking beer on carb up/cheat meal days? Acceptable or bullsh1t to do?
 
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