Mr.Cooper69 Logs the NEW Ergogenix ERGOBOLIC!
- Thread starter mr.cooper69
- Start date
mr.cooper69
Legend
Brb typing response now...I was off yesterday!
mr.cooper69
Legend
Days 21-22 (6/3-6/4)
PHAT DAY - Upper Body Power
Weight: 168 lbs
Underhanded Barbell Row
175x5
175x5
175x5
Pullups/Chinups
BW+20x7 (Pullup)
BW+20x6 (Hammer-Grip Pullup)
BW+20x7 (Chinup)
BW+20x7 (Pullup)
Flat DB Bench (the first rep of every set was unassisted but I didn't get a good ROM on that rep because I couldn't get set properly if I went too deep...weights were heavy for me)
85sx3
85sx2
85sx2
Dips
BW+45x7
BW+45x7
Standing Barbell Military Press
100x7
100x6
100x6
Barbell Curls
70x9
70x9
70x8
Skullcrusher
65x8
65x8
65x8
Abdominal Crunch Machine
90x13
Hanging Leg Raises
BWx14/fail
Cardio:
HIIT: Rowing Machine
22 cycles of:
1 minute slow
30 seconds fast
Followed by a 1 minute cooldown.
Total time: 34 minutes
Workout Notes:
-One of my worse workouts in recent memory. I felt and looked flat today, an indication that I've been undereating, especially in the carbohydrate department. This was further evidence by my decrease in strength on both Barbell Rows and Flat DB Bench Press (though other lifts maintained or increased, oddly enough). I will be eating a ton today to get my strength up for a heavy leg day tomorrow.
Ergobolic Notes:
-I can now say with absolute certainty that ergobolic is a legitimate sleep aid. It allows me to sleep throughout the night in an uninterrupted manner, and dreams last night were as vivid as they've ever been. While it does not actually induce sleep, I can imagine that a stack of Melatonin and/or GABA with ergobolic would best one of the best sleep aid combos money can buy (supplementally, of course).
-Despite today's fall in strength on the heavy lifts, body composition continues to improve, with fat mass down by <1% over the past 4 days and muscle mass about the same (the reading isn't 100% accurate though, but I try to keep things ceteris paribus).
-My hunger appears to be slightly lower since starting ergobolic. I have no clue if there's a direct connection, but the fact that I am eating by feel/whatever/whenever i want and am losing weight indicates that my appetite for food is down. I could see this being a valuable thing on a cut.
mr.cooper69
Legend
Good question. Once my droid x manages to open facebook properly, it'll be up here. Piece of junk, honestly.
mr.cooper69
Legend
Day 23 (6/5)
PHAT DAY - Lower Body Power
Weight: 168 lbs
Deadlift
375x4
375x3
375x3
415x1
Front Squat
175x5
175x4
175x4
Hack Squat Machine
384x7
384x7
Leg Press - Full ROM
635x7
635x7
Good Morning
145x7
145x7
145x7
Lying Leg Curl
130x9
130x8
Standing Calf Raises
140x9
140x9
140x8
Seated Calf Raises
140x10
140x10
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 2:50 (2 minute, 50 second) cooldown walk
Total calories burnt: 235
Total time: 21:30 (21 minutes, 30 seconds)
Workout Notes:
-Great workout today. Woke up, took my EC, Citrulline Malate, and Ergoblic, and went directly to the gym. I was in there for a solid 2 hours and felt pretty strong on all my lifts. Strength indeed continues to increase despite losing about 4 lbs of fat since starting this log. Recomposition effects...splendid
.Ergobolic Notes:
-Sleep, again, was incredibly deep. I notice that I'm also very refreshed in the morning, and that I sleep longer hours than usual (9-10) hours and thus wake up later in the day than I'm accustomed to.
-I'm curious about other effects that Sutherlandia may provide? Having used bitter melon extract in the past at solid doses, I think it's fair to attribute most of the things I'm noticing to the Sutherlandia. Hopefully James can make an appearance, because so far, the herb seems to improve sleep, improve mood, enhance the effects of stims, and reduce appetite mildly. The combination of Sutherlandia + the other ingredients is likely responsible for the recomp effects.
-Still no sore joints, GI issues, or side effects...period!
mr.cooper69
Legend
Days 24-25 (6/6-6/7)
PHAT DAY 3 - Shoulders and Back Hypertrophy
Weight: 169 lbs
Overhand Barbell Rows (explosive training)
135x3
135x3
135x3
135x3
135x3
135x3
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
45x11
45x10
Upright Row
75x13
75x13
Lateral Raises
20x14
20x14
20x13
Cable Crunches
110x10
Hanging Leg Raises
BWx15/fail
Abdominal Crunch machine
95x10
Cardio:
Row Machine:
HIIT- 22 total cycles of:
1 minute slow
30 seconds intense
Ended with a 1:30 (1 minute, 30 second) cooldown.
Total time: 34:30 (34 minutes, 30 seconds)
Workout Notes:
-I felt pretty lethargic today for whatever reason, but I still got an ok mind-muscle connection for my back exercises, and strength either maintained or increased slightly.
Ergobolic Notes:
-Today was a little unusual. It's almost like I'm reliant on the ergobolic to amp up my EC for my pre-workout energy, which indicates that a stim-break is in order. I'm going to go stim-free at Day 31 when I start my second bottle of ergobolic plus ergotest.
-Sleep continues to improve and it's awesome...nothing more to add. Vivid dreams, and I feel like I could sleep-in all day if I wanted to.
-Recomposition continues to occur, and fat mass is not accumulated as easily, especially because I ate like crap the past 2 days and still reside at around 170 lbs.
-No sore joints or other negative symptoms of low cortisol.
mr.cooper69
Legend
Thanks man, and a great purchase! Let me know how it goes for you!
Day 26 (6/8)
PHAT - Lower Body Hypertrophy
Weight: Did not check
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
85x16
85x16
Standing Calf Raises
105x12
105x11
105x11
105x11
Seated Calf Raises
115x15
115x15
115x15
Cable Crunches
110x11
Hanging Leg Raises
BWx14/fail
Cardio:
HIIT - Elliptical
Cross-ramp setting: 6 (slight incline)
15 total cycles of:
1 minute walk
20 second sprint
Followed by a 2 minute cooldown walk
Total calories burnt: 245
Total time: 22 minutes
Workout Notes:
-Today was a bit of an anomaly in my schedule, as I was busy all day, ate an epic dinner (~2,500 calories according to Outback's online facts), planned to train a little later, then found out my new gym closed early on Fridays. So, 1 hour after eating to the point that I was in pain, I found myself in the gym doing squats. It was terrible. EC didn't kick in because I took it on a full stomach, and I had a bad headache throughout the session. So on top of cheating on my diet, I now had what could have been a crappy training session to boot. I had to rush through all my sets, but I still managed to maintain strength on all lifts, though I didn't push myself as I had hoped due to the time restrictions and full belly.
-The mind-muscle connection wasn't really there today as I gasped for oxygen after every set. Doing legs with a food baby = no bueno.
-By workout's end, I felt comfortable enough to do cardio and zoomed through it.
Ergobolic Notes:
-Sleep: As always, the process for sleep went: head on pillow -> sleep. It's beautiful, and the vivid dreams are too. I am noticing that I tend to wake up at one point in the night and feel very hot and sweaty, even when the temperature is cool. Interesting again, to say the least.
-Not much new to report relative to yesterday. Hopefully the recomp effects carry me through this cheat meal!
theniteman
Active member
I love me some outback... Their steaks are good and their blooming onion is sinful lol
... I just couldn't imagine working out after eating there. I usually find myself in a food coma after leaving there
Props for still busting through a solid workout!
... I just couldn't imagine working out after eating there. I usually find myself in a food coma after leaving there
Props for still busting through a solid workout!
mr.cooper69
Legend
I love me some outback... Their steaks are good and their blooming onion is sinful lol
... I just couldn't imagine working out after eating there. I usually find myself in a food coma after leaving there
Props for still busting through a solid workout!
Thanks brotha, it was hell but I felt so much better when all was said and done. Despite consuming around 6k cals total yesterday, my weight is the lowest it's been in 2 months. That's the whoosh effect for you in full force!
Day 27 (6/9)
PHAT DAY - Chest and Arms Hypertrophy
Weight: 166 lbs
Flat BB Bench (Explosiveness training)
135x3
135x3
135x3
135x3
135x3
135x3
Incline DB Bench (Setting: 5)
60x11
60x10
60x10
Wide-Chest Hammer Press
192x14
192x13
192x13
Incline Cable Flyes (2nd lowest setting)
20x17 (I'm assuming each plate is 10 lbs)
20x17
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
45x16
Seated Overhead Tricep Extension Using E-Z Bar
55x12
55x12
55x11
Rope Pushdowns
40x14
40x13
Cable Kickbacks (3rd lowest setting, using no attachment)
12.5x18
12.5x17
Abdominal Crunch Machine
95x10
Hanging Leg Raises
BWx15/fail
Cardio:
HIIT - Elliptical
Cross-ramp setting: 6 (slight incline)
15 total cycles of:
1 minute walk
20 second sprint
Followed by a 2:30 (2 minute, 30 seconds) cooldown walk
Total calories burnt: 255
Total time: 22:30 (22 minutes, 30 seconds)
Workout Notes:
-Greaaatttt workout today. While my strength stayed the same as last week, I got a really strong mind-muscle connection with all my lifts, and by the end of my workout, bi's, tri's, and pecs were all at the point of being non-functional, which is usually a good sign
. -Preworkout I took my usual ergobolic, EC, and SNS Citrulline Malate + ALCAR. Pumps were insane today, which I'm attributing to replenished glycogen stores due to my cheat meal yesterday, along with the great MMC I got on my lifts.
-After getting no effect from EC yesterday, I took it with ergobolic today and I got the strongest stimulant effect from EC that I have gotten since starting this log. I was actually jittery for about 10 minutes and had to calm myself in the locker room before hitting the weights.
Ergobolic Notes:
-Last night was the best night of sleep I've gotten since starting the log. 11 hours, extremely deep, and I could have slept even longer but I decided I need to be productive and start off my day. Dreams were vivid, and recall is starting to improve. Lucidity is also showing its face in the form of naked women
-Again, felt hot last night for a period of 10-15 minutes.
-Obviously recomposition continues to occur. I have no clue how my weight is down to 166 lbs despite eating an excess of calories for the past week. I guess the combination of cardio and ergobolic are working, because strength and muscle mass is maintaining while fat stores are visibly diminished. Can't wait to start on Ergotest soon, should be epic.
Celorza
Well-known member
Good workout and notes Cy , it seems the ergogenic effects of this could be cummulative or increased with overtime usage as those of forskolin I think. Oh and btw ;p I did those today but for 5 sets of 5 reps as a warm up before my 5/3/1 lifts hehe , BB Flat explosive I mean , same weight , but I kinda did a wider grip ;p feels awesome doesn't it?
mr.cooper69
Legend
Haha thanks man, and yeah the wider grip really emphasizes the pecs. It's a good feeling when you hit that MMC.
Well, I lucid dream frequently because I've had sleep-paralysis my whole life, and I get it both pre- and post- REM. I'll typically get 1-2 lucid dreams a week, but with ergobolic it's up to 3-4 incidents a week, but MULTIPLE times a night which is awesome.
Celorza
Well-known member
All i read was: "Lucid boobies multiple times a week is AWESOME!"
For that, agreed.
Invalid Link Removed
mr.cooper69
Legend
Haha, but the underwear bro!
Look up sleep paralysis. Would you kill to have that every night for up to 20-30 minutes at a time? You can't breathe, the whole time you are panicking, and you hallucinate dark figures in your room...all while conscious. Not a worthwhile tradeoff IMO haha.
Celorza
Well-known member
Gonna sound unoriginal saying it now since we have been friends for some weeks now Cy...I have suffered sleep paralysis to some extent too , though my main condition has never been really Sleep Paralysis , not many times has it happened to me thank god...Mine is Night Terrors, and the continuing unrestful sleep and hallucinations of beings in your room (kinda like silhouttes of darkness...) is the worst f*cking experience ever...hence I asked your help for a sleep aid that would knock me cold and not make me face night terrors again and again every night...yet T.T all my attempts are still futile...but coping with it, they get worse and they get milder from time to time...
ErgoGenix
New member
All I read was 3-4 nocturnal emissions per night
mr.cooper69
Legend
Ouch, night terrors are awful from what I hear. The kind of stuff that makes a grown man hide behind the covers
.All I read was 3-4 nocturnal emissions per night
That is correct (Billy Madison style)
Days 28-29 (6/10-6/11)
PHAT DAY - Upper Body Power
Weight: 168 lbs
Underhanded Barbell Row
180x5
180x4
180x4
Pullups/Chinups
BW+25x7 (Pullup)
BW+25x6 (Hammer-Grip Pullup)
BW+25x6 (Chinup)
BW+25x6 (Pullup)
Flat DB Bench (the first rep of every set was unassisted but I didn't get a good ROM on that rep because I couldn't get set properly if I went too deep...weights were heavy for me)
80sx5
80sx5
80sx5
Dips
BW+45x8
BW+45x8
Standing Barbell Military Press
100x7
100x6
100x6
Barbell Curls
70x9
70x9
70x9
Skullcrusher
65x9
65x8
65x8
Abdominal Crunch Machine
95x12
Hanging Leg Raises
BWx15/fail
Cardio:
HIIT: Rowing Machine
22 cycles of:
1 minute slow
30 seconds fast
Followed by a 2 minute cooldown.
Total time: 35 minutes
Workout Notes:
-Great workout, strength up, great MMC, killed it on cardio.
Ergobolic Notes:
-Getting to the end of this first bottle and getting ready to introduce Ergotest to the stack. The timing is AWESOME because there is a good chance I'm getting bloodwork (for something unrelated, kidney function) so I could potentially have before and after bloods.
-Sleep is as good as ever.
-Strength is going up, weight is staying the same or going down. Recomp effects continue. This seriously is one of my few truly successful recomp periods, and all without tracking diet or even taking in that much protein.
mr.cooper69
Legend
Day 30 (6/12)
PHAT DAY - Lower Body Power
Weight: 166.5 lbs
Deadlift
380x3
380x3
380x3
420x1
Front Squat
175x5
175x5
175x4
Hack Squat Machine
384x7
384x7
Leg Press - Full ROM
640x7
640x7
Good Morning
145x7
145x7
145x7
Lying Leg Curl
130x9
130x9
Standing Calf Raises
140x9
140x9
140x9
Seated Calf Raises
142.5x10
142.5x10
Cable Crunches
120x6
Hanging Leg Raises
BWx15/fail
Cardio:
HIIT - Elliptical
Cross-ramp setting: 6 (slight incline)
15 total cycles of:
1 minute walk
20 second sprint
Followed by a 3:30 (3 minute, 30 second) cooldown walk
Total calories burnt: 265
Total time: 23:30 (23 minutes, 30 seconds)
Workout Notes:
-Had a great training session today. Strength was up, I really pushed myself on HIIT, and I walked away from the session dripping in sweat, hobbling to my car for the ride home.
Ergobolic Notes:
-Today marks the end of bottle #1 of ergobolic. I am scheduled to get bloodwork on Thursday so I am going to wait one day before starting Ergotest. In the meantime, I'll continue using the Ergobolic and see if anything interesting comes up on the bloodwork (namely cortisol).
LiveToLift
Legend
Nice deads man! 400 at 166 lbs is beast!
BurghHardcore
Well-known member
Coop, a quick question for you about Ergobolic. Seeing as you how feel that Ergobolic has more of an "adaptagenic" effect on cortisol (I will assume by this you mean it more promotes healthy cortisol levels, or helps to keep them on the low end of healthy, and prevents cortisol spikes from training and daily life stressors? Please correct me if I'm wrong.). If those are indeed your thoughts, and I've seen you say you feel that Reduce XT and Ergobolic are fine to be stacked together, would you think running Reduce XT and Ergobolic one right after the other (eg., Reduce XT 4 weeks, Ergoblic 4 weeks, Reduce XT 4 weeks, Ergoblic 4 weeks) is too much? Or do you feel that Ergobolic might lower cortisol a bit too much for that to be adviseable?
I guess I'm looking at it from the viewpoint of Reduce XT being a "strict" or "pure" cortisol reducer while Ergobolic is more of a rather potent Adaptagenic complex that keeps cortisol at bay. Which if this is indeed true, wouldn't it actually be a good idea to run Ergobolic AFTER a run of a cortisol controller to keep levels from possibly spiking back in any way?
I guess I'm looking at it from the viewpoint of Reduce XT being a "strict" or "pure" cortisol reducer while Ergobolic is more of a rather potent Adaptagenic complex that keeps cortisol at bay. Which if this is indeed true, wouldn't it actually be a good idea to run Ergobolic AFTER a run of a cortisol controller to keep levels from possibly spiking back in any way?
mr.cooper69
Legend
I think you could do a full 16 weeks of alternating products and then take a month off. I know the "cycling" is built-in by alternating use, but I'd simply let your cortisol production, spikes included, return to baseline after 4 months on.
You should not be worried about cortisol rebound following Reduce XT because such a phenomenon does not occur in the human body.
mr.cooper69
Legend
Days 31-32 (6/13-6/14)
PHAT DAY 3 - Shoulders and Back Hypertrophy
Weight: 167 lbs
Overhand Barbell Rows (explosive training)
135x3
135x3
135x3
135x3
135x3
135x3
Pullups/Chinups
BWx10 (Hammer-Grip Pullups)
BWx9 (Pullups)
BWx9 (Chinups)
Seated Cable Row
135x10
135x10
135x10
Dumbbell Row
65x12
65x12
Close-Grip Lat Pulldown
135x16
135x16
Seated DB Shoulder Press
45x9
45x9
45x9
Upright Row
75x13
75x13
Lateral Raises
20x14
20x14
20x13
Cable Crunches
110x11
Hanging Leg Raises
BWx15/fail
Abdominal Crunch machine
100x9
Cardio:
Row Machine:
HIIT- 22 total cycles of:
1 minute slow
30 seconds intense
Ended with a 2:30 (2 minute, 30 second) cooldown.
Total time: 35:30 (34 minutes, 30 seconds)
Workout Notes:
-I switched things up a bit today. I dialed back the weight and reduced the reps, and focused more on the mind-muscle connection and exercising the muscle with slow negatives and the like. Made for some vicious pumps! I think I'm going to take this approach with all my hypertrophy days from here on out. While the power days are focused on maximizing the "movements," hypertrophy days should have an emphasis on "feeling the muscle."
Ergobolic Notes:
-Ergobolic truly has a profound effect on sleep that only seems to get better with use. James, can we say with certainty that it's the Sutherlandia at work? I am so impressed with how deep I'm sleeping and how vivid my dreams are. Each night is better than the last.
-Continuing to recomp for sure. Strength was up on both my previous power sessions, but weight is again down. I started this run at 12-13% BF, but right now I sit at a BF% almost lower than I did at the end of my cut. Right now I'm at about 10%, and I'm very happy with the level of muscle fullness given such a low BF% (as I usually get flatter when I get more cut).
ErgoTest Notes:
-2 days in so it's a little early to say. Could very well be placebo but I'm already noticing a "boner effect."
Celorza
Well-known member
I knew you meant to say that buddy its ok, it happens to the best of us.
Now as for the Power and Hypertrophy change, I see this a plus, and something many should take note of. While power requires mind muscle connection too, its more about the torque and will to lift it, that you put into it, as opposed to hypertrophy where, if deeper and more focused MM connection is achieved, slower and more precise repetitions will occur to target and attack every muscle fiber. Good stuff bro, and nice to know this is working out perfectly on par with your training. While I do believe Ergobolic has the potential for this recomping effects, I think it is also due to the massive amount of volume and numbers you put into the training, besides you are a HIIT nut compared to the likes of RickRock haha, so I can say its mostly 90% coop 10%ergobolic for recomping qualities, but I do have a need to try this since it does intrigue me if such effects would be applicable with my style of training and periodization of cardio. I shall add this further in my bulk and closer to my cut in a sort of transition to a recomp before cutting in the spring.
Keep it up Coop! Truly an inspiration to see those numbers, and quite a laugh to hear your ergotest confessions ;p!
mattrag
Legend
Getting strong and lean eh? Hehe.
With regards to the less protein thing I tend to think the over dieting leads to the body wanting to use a lot more protein for energy. For whatever its worth, that IMO, is a horrible thing lol.
I changed my diet (via our short chat months ago) and have since lowered my protein even further .6-8g/LBM and upped the fat and carbs and noticed a lot more energy. Sometimes too I think when I "diet" or focus on losing weight I think I should be suffering so I tend to be not as happy. Which could lead to stress etc. Sorry to invade your log lol.
Strong lifts though man! Making me look like a big for nothing douche!
Keep killing it!
With regards to the less protein thing I tend to think the over dieting leads to the body wanting to use a lot more protein for energy. For whatever its worth, that IMO, is a horrible thing lol.
I changed my diet (via our short chat months ago) and have since lowered my protein even further .6-8g/LBM and upped the fat and carbs and noticed a lot more energy. Sometimes too I think when I "diet" or focus on losing weight I think I should be suffering so I tend to be not as happy. Which could lead to stress etc. Sorry to invade your log lol.
Strong lifts though man! Making me look like a big for nothing douche!
Keep killing it!
Celorza
Well-known member
The boner issue has been dealt with and resolved, we apologize for the recommendation of 2 RecoverBro pictures for Libido Supplementation, this may only pertain to Coop.
mr.cooper69
Legend
Your points are all physiologically relevant. I agree that we all tend to overestimate our protein requirements, especially in a hypercaloric state. Depriving yourself of a balanced diet can definitely lead to neurotransmitter imbalances.
The boner issue has been dealt with and resolved, we apologize for the recommendation of 2 RecoverBro pictures for Libido Supplementation, this may only pertain to Coop.
LOL!
BurghHardcore
Well-known member
Thanks Coop. I'm gonna pick up some Ergobolic and Reduce XT probably and I just might give this a go if I like what I'm seeing. Following along on the log, good stuff brother!
Outside Backer
Well-known member
truly an amazing log, as they all should be done
mr.cooper69
Legend
No problem man. Should make for an awesome recomp!
Means a lot coming from you man, much appreciated!
Day 33 (6/15)
PHAT - Lower Body Hypertrophy
Weight: 169 lbs
ATG Back Squat (Explosiveness training)
155x3
155x3
155x3
155x3
155x3
155x3
ATG Back Squat
165x10
165x10
165x10
Walking DB Lunges
50sx14
50sx14
Leg Extensions
130x19
130x19
130x19
Romanian Deadlift (with 25 lb plates instead of 45 lb plates for extra ROM, very slow negatives)
225x10
225x10
225x10
Lying Leg Curl
105x13
105x12
Seated Leg Curl
85x17
85x17
Standing Calf Raises
100x11
100x11
100x11
100x11
Seated Calf Raises
115x15
115x15
115x15
Cable Crunches
110x10
Hanging Leg Raises
BWx15/fail
Cardio:
HIIT - Elliptical
Cross-ramp setting: 6 (slight incline)
15 total cycles of:
1 minute walk
20 second sprint
Followed by a 4 minute cooldown walk
Total calories burnt: 275
Total time: 24 minutes
Workout Notes:
-I took the new approach I had for yesterday's workout and applied it to today. I decreased weight on squats and standing calf raises, two lifts which I did not feel I was getting enough leg "isolation" on, and lo and behold, my legs are more tired than ever. Knees buckled almost laughably on my walk out of the gym.
-This workout really tested my VO2 max. The squats, lunges, Romanian DLs, and high rep extensions/curls all required one of two things: either breathing was difficult due to maintaining core stiffness (squat/DL), or the reps were so high that oxygen demand was through the roof (all the others). This is the first time I have ever done HIIT regularly, and I feel it is paying off BIG TIME on my hypertrophy day workout performance.
Ergobolic Notes:
-Last night's sleep was the best yet. I do notice that ergobolic knocks me out to the point that I want to sleep-in every morning. However, waking up is no real issue because I end up feeling refreshed no matter when I'm up. I am also still waking up once per night in a cold sweat haha
-Weight was obviously up today, but that's a function of basic fluctuations.
-Stim effect was huge today from my preworkout. Kudos to sutherlandia.
ErgoTest Notes:
-I have a feeling this stuff kicks in fast. Either there are more hot girls at my gym, or my libido is already on the rise.
-Balls may or may not be getting bigger
Random thought: who else has gotten bloodwork the day after a weight training session? I haven't received my results yet, but one of the primary reasons I was getting tested was due to my high creatinine levels on an old blood test. I'm hoping the high volume weight training + HIIT won't confound my creatinine values. Anyone else been in this situation? I made sure to drink ample amounts of water if that helps, but fasting for the tested started at 10 PM the night before so food intake was lower than usual.
Est1969
Active member
Started my Ergobolic bottle yesterday. I am very glad I read your comments regarding it possibly amplifying the effect of stims. I dialed back my Craze PWO from 2 scoops to about .75 scoop just to be safe. Honestly, even that felt like too much. Next workout I am going to drop the Craze to 1/2 scoop. Coop I think you saved me from puking at the gym today. Thanks bro.
Also: "Total Time = 24 mins" encompasses what part of your routine?
Also: "Total Time = 24 mins" encompasses what part of your routine?
mr.cooper69
Legend
Thanks dude haha. The RDLs are such a finesse movement. The slow negatives are absolutely killer on the cardiovascular system because I don't breathe for a solid 5 seconds on the descent in order to keep my core firm. God bless HIIT
Haha glad to see I'm not alone. I recently heard of another ergobolic user also noticing the same amplified stim effect. It's very cool because I haven't needed to "up my dose" of preworkouts or EC for the entire month, and the effects haven't diminished one bit. I can only imagine what ergobolic + craze would be like haha.
24 minutes = my total cardio/HIIT time. I'm not doing the HIIT for the caloric burn, but rather for the performance benefits it confers on the my weight training sessions. Further, HIIT on the row machine and incline elliptical seem to be building muscle in the back and legs, respectively.
Day 34 (6/16)
PHAT DAY - Chest and Arms Hypertrophy
Weight: 167 lbs
Flat BB Bench (Explosiveness training)
135x3
135x3
135x3
135x3
135x3
135x3
Incline DB Bench (Setting: 5)
60x11
60x10
60x10
Wide-Chest Hammer Press
192x14
192x13
192x13
Incline Cable Flyes (2nd lowest setting)
20x18 (I'm assuming each plate is 10 lbs)
20x18
E-Z Bar Preacher Curl (assuming 35 lb E-Z Bar)
65x12
65x12
65x11
DB Concentration Curl
25x13
25x12
Straight Bar Spider Curls Bracing Upper Body Against Preacher Rack (Assuming 35 lb straight bar)
45x16
45x16
Seated Overhead Tricep Extension Using E-Z Bar
55x12
55x12
55x12
Rope Pushdowns
40x14
40x14
Cable Kickbacks (3rd lowest setting, using no attachment)
12.5x18
12.5x18
Abdominal Crunch Machine
100x10
Hanging Leg Raises
BWx15/fail
Cardio:
HIIT - Elliptical
Cross-ramp setting: 6 (slight incline)
15 total cycles of:
1 minute walk
20 second sprint
Followed by a 4:30 (4 minute, 30 seconds) cooldown walk
Total calories burnt: 285
Total time: 24:30 (24 minutes, 30 seconds)
Workout Notes:
-So I didn't get sh!t for sleep last night. That's right...for once ergobolic failed me! Truth be told, it was just one of those nights in which my mind got absurdly active and starting going off on ridiculous mental tangents while I sat there waiting for sleep to hit me. Slept at around 3 am and woke up at 7 am, and I never really entered deep sleep. I was feeling groggy as hell, and as you know by now, I train fasted first thing in the AM, so the thought of going to the gym was terrible at the time but I forced myself to do it. As is always the case with exercise, I'm glad I did.
-Training session was solid today. Once again focused on the Mind Muscle Connection rather than moving weight, and it turns out that most lifts stayed the same or improved slightly. By the end of the session, my arms were extremely pumped and extremely fatigued. Cardio went smoothly...I pushed myself to the limit on the final interval for a full 45 seconds, and man...dat endorphin rush. Getting legally high rocks.
Ergobolic Notes:
-So as I said earlier, sleep wasn't good for the first time ever. Not sure what was up, but I'll consider adding 1mg melatonin to the mix tonight if it happens again, rather than wasting 2-3 hours in bed while my mind wanders.
-Still recomping as far as I'm concerned. Bodyfat definitely appears to be the lowest it's been in the past month. Weight is 1 lb higher than the lowest it's been in 3 months. Lifts on power day are improving, on hypertrophy days I'm just going by feel. I feel pretty lean in my glutes which is always an indication to me that my BF% is getting sub-10%. For instance, sitting on hard chairs (like a basic dining table chair) makes the bones in my ass uncomfortable because the fat layer is fading.
ErgoTest Notes:
-Well, one thing I will say is that this stuff is causing regular morning woods lol. Even this morning, with minimal sleep, I was...you know.
-Libido seems up. I guess it's safe to say bulbine is a great libido aid at the very minimum. Now let's see if the increase in T can take me places with my training, sleep, and overall mood (though I feel that ergobolic has already significantly influenced my mood).
mr.cooper69
Legend
Days 35-36 (6/17-6/18)
Well for starters, my sister threw a party last night. I happen to store my supplements in the basement, and I have a stash built up of about 15 or so supplements. I go down to the stash today and I am missing some really expensive stuff...Bioforge v3, Myobuild, Nanostim, Xtend, Agmatine, and PEA. Huge bummer, and no real hope for getting them back. Not a good start to my day.
PHAT DAY - Upper Body Power
Weight: 166 lbs
Underhanded Barbell Row
180x5
180x4
180x4
Pullups/Chinups
BW+25x7 (Pullup)
BW+25x6 (Hammer-Grip Pullup)
BW+25x7 (Chinup)
BW+25x6 (Pullup)
Flat DB Bench (the first rep of every set was unassisted but I didn't get a good ROM on that rep because I couldn't get set properly if I went too deep...weights were heavy for me)
80sx5
80sx5
80sx5
Dips
BW+45x8
BW+45x8
Standing Barbell Military Press
100x6
100x6
100x6
Barbell Curls
75x8
75x7
75x7
Skullcrusher
65x9
65x9
65x8
Cable Crunches
110x12
Hanging Leg Raises
BWx15/fail
Cardio:
HIIT: Rowing Machine
22 cycles of:
1 minute slow
30 seconds fast
Followed by a 3 minute cooldown.
Total time: 36 minutes
Workout Notes:
-The workout was solid. I felt a little weak today but I maintained strength in the end. My diet has definitely been too hypocaloric this past weekend, so I'm gonna pound some carbs today in hopes of saving performance tomorrow during heavy leg day.
Ergobolic Notes:
-I really feel that ergobolic may become on of my go-to supplements in the future (the list is very small
). Sleep and vivid dreams continue and intensify, muscle loss appears to be minimized even when I'm not taking in enough food, and fat loss hasn't let up one bit.ErgoTest Notes:
-So I'm noticing that my libido is very streaky right now. Some days it's way up, other days it's way down. Not sure what the cause is, but it's obviously external factors.
-Penile sensitivity appears to be much higher. My shorts rubbing against my _____during rows was particularly agonizing haha
Celorza
Well-known member
Days 35-36 (6/17-6/18)
Well for starters, my sister threw a party last night. I happen to store my supplements in the basement, and I have a stash built up of about 15 or so supplements. I go down to the stash today and I am missing some really expensive stuff...Bioforge v3, Myobuild, Nanostim, Xtend, Agmatine, and PEA. Huge bummer, and no real hope for getting them back. Not a good start to my day.
PHAT DAY - Upper Body Power
Weight: 166 lbs
Underhanded Barbell Row
180x5
180x4
180x4
Pullups/Chinups
BW+25x7 (Pullup)
BW+25x6 (Hammer-Grip Pullup)
BW+25x7 (Chinup)
BW+25x6 (Pullup)
Flat DB Bench (the first rep of every set was unassisted but I didn't get a good ROM on that rep because I couldn't get set properly if I went too deep...weights were heavy for me)
80sx5
80sx5
80sx5
Dips
BW+45x8
BW+45x8
Standing Barbell Military Press
100x6
100x6
100x6
Barbell Curls
75x8
75x7
75x7
Skullcrusher
65x9
65x9
65x8
Cable Crunches
110x12
Hanging Leg Raises
BWx15/fail
Cardio:
HIIT: Rowing Machine
22 cycles of:
1 minute slow
30 seconds fast
Followed by a 3 minute cooldown.
Total time: 36 minutes
Workout Notes:
-The workout was solid. I felt a little weak today but I maintained strength in the end. My diet has definitely been too hypocaloric this past weekend, so I'm gonna pound some carbs today in hopes of saving performance tomorrow during heavy leg day.
Ergobolic Notes:
-I really feel that ergobolic may become on of my go-to supplements in the future (the list is very small
ErgoTest Notes:
-So I'm noticing that my libido is very streaky right now. Some days it's way up, other days it's way down. Not sure what the cause is, but it's obviously external factors.
-Penile sensitivity appears to be much higher. My shorts rubbing against my _____during rows was particularly agonizing haha
Must...resist...the need to make fun about Penile Sensitivity and the real words that should have been uttered in said circumstance
!On a side note , Damn brother, Those 80x5 DB Bench Presses are quite amazing, that is almost BW on DB , and knowing you...it was fully controlled and allowing better ROM than standard BP
it looks like that injury is not holding back muscle memory and you are getting back your strength! Good stuff and wow...seriously!!?? BW+25 on the pull ups and chin ups!! Seriously brother you are one strong man for your weight...but then again it IS mostly LBM since you have low BF .Now how are you liking the Lucid Dream effects in correlation to Penile Sensitivity having more extreme REM experiences Coop?
onder: hahahahaha JK bro Keep it up with the workouts, its amazing to see the amount of dedication you put into them!mr.cooper69
Legend
Must...resist...the need to make fun about Penile Sensitivity and the real words that should have been uttered in said circumstance
On a side note , Damn brother, Those 80x5 DB Bench Presses are quite amazing, that is almost BW on DB , and knowing you...it was fully controlled and allowing better ROM than standard BP
Now how are you liking the Lucid Dream effects in correlation to Penile Sensitivity having more extreme REM experiences Coop?
Dude, sometimes there are no words. This post is one of those times.
Day 37 (6/19)
PHAT DAY - Lower Body Power
Weight: 166 lbs
Deadlift
385x3
380x3
380x3
Front Squat
175x5
175x5
175x5
Hack Squat Machine
384x7
384x7
Leg Press - Full ROM
645x7
645x7
Good Morning
145x7
145x7
145x7
Lying Leg Curl
140x7
140x7
Standing Calf Raises
140x9
140x9
140x9
Seated Calf Raises
145x10
145x10
Cable Crunches
120x6
Hanging Leg Raises
BWx16/fail
Cardio:
HIIT - Elliptical
Cross-ramp setting: 6 (slight incline)
15 total cycles of:
1 minute walk
20 second sprint
Followed by a 5 minute cooldown walk
Total calories burnt: 295
Total time: 25 minutes
Workout Notes:
-The workout went well, as I maintained or gained strength on all lifts. However, during a set of good mornings, I tweaked my hamstring. Didn't feel it too much at the time but with each progressive hour it has gotten worse and right now I am in some pretty serious pain. I don't need to move, just sitting hurts. Gonna have to do some RICE, 6 grams cissus, and joint force applications.
Ergobolic Notes:
-It seems that my weight loss from 170 lbs is pretty legit. It looks like all in all, I've dropped about 2-3 lbs of fat in the past two weeks, which is a great pace considering, once again, that I'm not monitoring my diet and eating freely.
-DEFINITELY felt the enhanced stim effect today haha
-Sleep was great, and I woke up more refreshed than usual for my grueling workout.
ErgoTest Notes:
-The rise in libido is pretty real. Bulbine at play? I'm most taken aback by how rapidly my libido has increased. It's pretty much only been a week!
-I do feel that I'm retaining/gaining muscle while losing weight, which is probably a function of ergobolic, ergotest, and HIIT.
Celorza
Well-known member
You leave me speechless sometimes too brother
(No homo!) haha.Keep it up brother killer workout and I might take up on some ergobolic sooner than I thought...stress is creeping up on me and well, as far as cortisol control, it does seem to help, but I rather need the enhanced stim effect for days like this where I am only going to get around 4 1/2 hours of sleep...
mr.cooper69
Legend
You leave me speechless sometimes too brother
Keep it up brother killer workout and I might take up on some ergobolic sooner than I thought...stress is creeping up on me and well, as far as cortisol control, it does seem to help, but I rather need the enhanced stim effect for days like this where I am only going to get around 4 1/2 hours of sleep...
Haha exactly. It's worth it for the sleep effects alone.
Thanks bro!
Days 38-39 (6/20-6/21)
PHAT - Shoulders and Back Hypertrophy
Weight: 168 lbs
Overhand Barbell Rows (explosive training)
135x3
135x3
135x3
135x3
135x3
135x3
Pullups/Chinups
BWx10 (Hammer-Grip Pullups)
BWx10 (Pullups)
BWx9 (Chinups)
Seated Cable Row
135x11
135x10
135x10
Dumbbell Row
65x12
65x12
Close-Grip Lat Pulldown
135x17
135x16
Seated DB Shoulder Press
45x9
45x9
45x9
Upright Row
75x13
75x13
Lateral Raises
20x14
20x14
20x14
Cable Crunches
110x11
Hanging Leg Raises
BWx16/fail
Abdominal Crunch machine
90x12/fail
Cardio:
HIIT - Elliptical
Cross-ramp setting: 6 (slight incline)
15 total cycles of:
1:40 walk
20 second sprint
Followed by a 1:30 (1 minute, 30 seconds) cooldown walk
Total calories burnt: 350
Total time: 31:30 (31 minutes, 30 seconds)
Workout Notes:
-Pretty solid workout today. Went with my new approach of not paying attention to the weight I'm moving but rather working on fatiguing the muscle with explosive contractions and controlled negatives. Seems to be working great, pumps were insane!
Ergobolic Notes:
-Ok, I'm calling Ergogenix on this one. I finally got my surgery scheduled for June 28th. This means there will still be 2 weeks left of ergobolic and ergotest (though I may pick up a second ergotest). What I'm wondering is: can I run this through my surgery? I'll have to be inactive for about a week after the surgery, but based on the data on Sutherlandia in movement-restricted rats, it seems like this would actually be the perfect time to take ergobolic. I just want to make sure there won't be any vascular issues, blood thinning, etc...I've just discontinued my fish oil, multi (due to vitamin E content), coq10, preworkout ephedrine (though I'm keeping my caffeine tabs), citrulline malate, etc. The same question applies to ergotest...it seems fine on the surface but just want to make sure. I'll probably skip 2-3 days worth of both about 24-48 hours prior to surgery and 24 hours after, just to be totally safe. I'd ask my physician, but there is no way in hell he knows what sutherlandia or momordica do in the body LOL.
-Sleep was stellar with vivid dreams.
-Weight is up but looking leaner than ever...BUENO.
ErgoTest Notes:
-Libido seems to be fluctuating like crazy. I'm not thinking about sex constantly, but when the opportunity presents itself, I get more into it than I normally would.
-Feeling fuller overall, though this could be multiple factors.
mr.cooper69
Legend
Good , awesome workouts Coop seriously WOW bro! Keep it up! Good luck on the surgery
Thanks man. It's reconstructive surgery on my ankle. Apparently, what I thought were shin splints were actually stress fractures.
Day 40 (6/22)
PHAT - Lower Body Hypertrophy
Weight: 166 lbs
ATG Back Squat (Explosiveness training)
155x3
155x3
155x3
155x3
155x3
155x3
ATG Back Squat
165x10
165x10
165x10
Walking DB Lunges
50sx14
50sx14
Leg Extensions
130x20
130x19
130x19
Romanian Deadlift (with 25 lb plates instead of 45 lb plates for extra ROM, very slow negatives)
225x10
225x10
225x10
Lying Leg Curl
105x13
105x13
Seated Leg Curl
85x17
85x17
Standing Calf Raises
100x12
100x11
100x11
100x11
Seated Calf Raises
115x16
115x16
115x15
Abdominal Crunch Machine
90x13
Hanging Leg Raises
BWx16/fail
Cardio:
HIIT - Elliptical
Cross-ramp setting: 6 (slight incline)
16 total cycles of:
1 minute walk
20 second sprint
Followed by a 4:40 (4 minute, 40 second) cooldown walk
Total calories burnt: 305
Total time: 26 minutes
Workout Notes:
-Had a really good workout today. Was kinda dragging before the gym (I wake up and train fasted first thing in the AM, so if I'm groggy, it's bad news), but after my explosive training I really started to feel pretty good.
-I had some lingering pain from my hamstring tweak 3 days ago, but I pushed through it and I'm actually feeling much better now. I've been megadosing cissus but today will be the last day I do so in preparation for my surgery. I suspect cissus + ergobolic will be very valuable in recovery from surgery.
Ergobolic Notes:
-I slept very deeply last night but I had a tough time getting to bed. It's never fun when you fall asleep at 5:45 AM with the sun already out and the birds chirping.
-The enhanced stimulant effect in conjunction with EC stack really helped me get through this session.
-I have spoken with James and I will be discontinuing ergobolic/ergotest a few days before surgery and probably the day of and the day after. I will resume the final ~2 weeks worth during a period of inactivity. While still tracking effects on sleep and mood, i will be most interested in how much muscle retention can be achieved through the combination of ergobolic, ergotest, and a high protein diet post-op.
ErgoTest Notes:
-Libido is once again up, manifesting mostly in my dreams lol.
-The combo of ergobolic and ergotest has definitely affected my mood in a positive manner.
-I do seem to be getting bigger pumps in the gym, consistently. Who knows what's up
LiveToLift
Legend
That is a serious leg day bro! Nice work.
