I finally started my Ergomax cycle on Sunday and wanted to keep a log of my progress. So here we go.
Starting Stats:
weight: 171 lbs.
height: 5'11"
body fat: 15.3%
blood pressure: 114/68
I plan on monitoring my weight, body fat, and blood pressure through out probably every 3-4 days.
Training:
I know everyone has their own training style so I'll explain mine. Basically I start with a few minutes of stretching and a quick 10 minute light cardio to just warm up my body and get the blood pumping. Then I hit the weights. Typically I'll focus on one body part at a time. I break it down this way,
* Chest
* Arms (Bi and Tri)
* Legs
* Back
* Shoulders
Typically, I'll do 4 exercises for each body part (Arms is the only exception where I do 3 for Bi and 3 for Tri). I do lots of sets, where first set is light weight with 16-20 reps and work up/down to the final set which is as heavy I can go with only 3-5 reps. This is what works for me. And I also do abs every day.
Diet
Goal is 3,500+ calories per day.
I will eat 5-6 meals per day with 3 protein shakes.
Supplements
Solaray Green Tea
Multi-Vitamin (Living Fuel)
BCAAs (using SciVation Xtend)
Carlson Fish Oil
Now NAC (600 mg twice a day)
Nature's Way Hawthorn Berry
Nature's Way Celery Seed
MegaFlax Joint (EFA w/ Glucosamine HCL)
WPI Protein: Ergopharm GF-PRO and PrimaForce Substance
Blend Protein: Muscle Milk but primarily will be using SAN Infusion
I think this is all the supps I'm taking though I feel like I'm forgetting something?
ErgoMax LMG Dosing
10mg - ~8:00 am
10mg - ~8:00 pm
PCT
I'll be adding the following during PCT...
Nolva - plan on running a 3 week PCT. Probably 40/20/20.
6OXO or Kilosport Attack (I haven't decided which to use... I got both. Any suggestions? BTW, I've used 6OXO before, though I'm edging towards using KS Attack to try it out)
Nature's Way Thisilyn - Milk Thistle
ZMA (Cytodyne)
BN CEE (adding this to help keep gains)
Sleep
Goal is 10 hours but I usually get an average of 8 hours.
I think I got all the data here. Please let me know if I forgot to add something.
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05-17-2005, 11:37 AM #1
- Join Date: Feb 2005
- Location: Peoples Republic of Massachusetts
- Posts: 2,534
- Rep Power: 1699
Oh No, not another Ergomax LMG Log
Last edited by secondsight; 05-17-2005 at 11:39 AM.
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05-17-2005, 11:39 AM #2
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05-17-2005, 11:43 AM #3
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05-17-2005, 11:49 AM #4
- Join Date: Feb 2005
- Location: Peoples Republic of Massachusetts
- Posts: 2,534
- Rep Power: 1699
Day 3
Okay, today I worked chest. A very satisfying work out. My arms are a little sore from yesterday. I don't know about you all but I like that nice tight feeling you get after a good workout. Again, I've been crazy hungry more than usual. Second day I've noticed this. Not sure if its the Ergomax or not. I already ate lunch and had my post workout shake. I'm gonna munch a snake now, probably some sardines and rice cakes. I need to make some more homemade protein bars tonight. Tomorrow I'll give my upper body and rest and focus on legs.
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05-17-2005, 02:45 PM #5
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05-18-2005, 07:48 PM #6
- Join Date: Feb 2005
- Location: Peoples Republic of Massachusetts
- Posts: 2,534
- Rep Power: 1699
Day 4
I hit the gym today at 1130am with focus on legs. Very good workout. I'm now starting to notice a little extra strength coming in. I was able to push that extra set with 3-4 reps at 10-15 lbs above my normal max. I would say too that I am definitely feeling more energized. Stamina is definitely increasing as well as appetite. Actually I feel like hitting the gym right now but its getting late and I'm gonna be hitting bed soon.
BTW, I took my stats this evening to monitor progress.
Current Stats (Day 4)
weight: 173 lbs
body fat: 14.9%
blood pressure: 121/75
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05-19-2005, 06:35 PM #7
- Join Date: Feb 2005
- Location: Peoples Republic of Massachusetts
- Posts: 2,534
- Rep Power: 1699
Day 5
Today I worked out my back. I am really noticing my stamina and strength going up and my workout today ended up lasting 15 minutes longer than usual. My legs are a little sore from yesterday's workout. Tomorrow I'll hit the shoulders, then I'll be going out of town saturday thru monday so after 5 days in a row of hitting the gym I'll be taking 3 days off. Hoping to get lots of rest and consume lots of food, which I don't think will be a problem considering appetite has definitely increased since starting the Ergomax.
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05-24-2005, 05:58 AM #8
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05-24-2005, 06:02 AM #9
- Join Date: Feb 2005
- Location: Peoples Republic of Massachusetts
- Posts: 2,534
- Rep Power: 1699
Day 7, 8, and 9
Not much too report on these days as I was on the road. I did feel some soreness from my workouts. Got lots of rest and ate like a mad man. Looking forward to hitting the gym this morning especially after 3 days off. Oh, the libido is up
BTW, I took my stats last night.
Current Stats (Day 9)
weight: 175 lbs
body fat: 15.1%
blood pressure: 122/71
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05-24-2005, 03:20 PM #10
- Join Date: Feb 2005
- Location: Peoples Republic of Massachusetts
- Posts: 2,534
- Rep Power: 1699
Day 10
Great workout today, I suppose the 3 day rest did me well and I was really looking forward to working out today and it showed. Near the end the pumps in my arms were pretty intense.
Today was Arms so here is how it went...
Started with 10 minute cardio for warmup
Cable One Arm Tricep Extension
30 X 20, 35 X 16, 40 X 12, 45 X 8, 50 X 4
Triceps Pushdown - V-Bar Attachment
80 X 20, x 16, 100 X 12, 110 X 10, 120 X 8
Triceps Pushdown - Rope Attachment
40 X 20, 50 X 16, 60 X 12, 70 X 8, 80 x 5
Alternate Hammer Curl
20 X 20, 30 X 12, 35 X 10, 40 X 6
Barbell Curl
70 X 20, 80 X 15, 90 X 10, 100 X 6
Overhead Cable Curl
30 X 20, 40 X 15, 50 X 10, 60 X 5
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05-25-2005, 01:32 PM #11
- Join Date: Feb 2005
- Location: Peoples Republic of Massachusetts
- Posts: 2,534
- Rep Power: 1699
Day 11
Today I did chest and a couple of leg exercises. I want to do more leg exercises so I'm gonna double up on legs. I was well energized today though I did get a bit tired at the end of the workout today. A couple of observations: appetite still up, libido up, no painful back pumps yet.
Here is how the workout went today...
Started with 10 minute cardio for warmup
Barbell Bench Press
95 X 20, 185 X 4, 155 X 10, 135 X 12, 95 X 20
Machine Bench Press
60 X 20, 140 X 8, 120 X 10, 100 X 12, 80 X 16
Butterfly
60 X 20, 120 x 6, 105 X 10, 90 X 12, 75 X 16
Pushups
50X3
Leg Extensions
60 X 20, 120 X 8, 105 X 10, 90 X 12
Leg Press
90 X 20, 180 X 10 X 3
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05-25-2005, 01:45 PM #12
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05-26-2005, 08:57 AM #13
- Join Date: Feb 2005
- Location: Peoples Republic of Massachusetts
- Posts: 2,534
- Rep Power: 1699
Originally Posted by spoonman
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05-26-2005, 09:01 AM #14
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05-26-2005, 12:09 PM #15
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05-27-2005, 09:06 AM #16
- Join Date: Feb 2005
- Location: Peoples Republic of Massachusetts
- Posts: 2,534
- Rep Power: 1699
Day 13
I'm definitely starting to notice more strength increases. Also muscles are starting to look fuller too. Today I worked shoulders and some legs (hamstrings).
Here is how the workout went today...
Started with 10 minute cardio for warmup
Dumbbell Lunges
30X20X3
Lying Leg Curls
60X20, 105X8, 90X10, 75X12
Shoulder Military Press
70X16, 130X6, 110X10, 90X12
Front Dumbbell Raise (Alternating Each Arm)
15X20, 20X15, 25X10
Side Lateral Raise (Alternating Each Arm)
15X20, 20X15, 25X10
Seated Dumbbell Press
35X16, 50X6, 45X10, 40X12
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05-31-2005, 07:02 AM #17
- Join Date: Feb 2005
- Location: Peoples Republic of Massachusetts
- Posts: 2,534
- Rep Power: 1699
Day 14
Things keep moving along. After 2 weeks I am noticing more strength increases. Libido is still up so no shut down (this is great compared to M1T).
Here is how the workout went today...
Started with 10 minute cardio for warmup
Leg Extensions
75X20, 135X6, 120X9, 105X12
Dumbbell Lunges
35X20X3
V-Bar Pulldown
80X20, 140X6, 120X9, 100X12
One-Arm Dumbbell Row
25X20, 45X6, 40X9, 35X12
Seated Cable Rows
80X20, 140X6, 120X9, 100X12
T-Bar Row
90X18, 120X9, 110X12, 100X15
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05-31-2005, 07:40 AM #18
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05-31-2005, 07:50 AM #19
- Join Date: Feb 2005
- Location: Peoples Republic of Massachusetts
- Posts: 2,534
- Rep Power: 1699
Day 16
(5/30) Happy Memorial Day.
Today was Arms so here is how it went...
Started with 10 minute cardio for warmup
Cable One Arm Tricep Extension
30X20, 50X8, 45X12, 40X15,
Triceps Pushdown - V-Bar Attachment
90X20, 130X6, 120X9, 110X12, 100X15
Triceps Pushdown - Rope Attachment
45X20, 85X4, 75X8, 65X10, 55X12
Alternate Hammer Curl
25X20, 40X8, 35X12, 30X16
Barbell Curl
75X20, 110X4, 100X8, 90X12
Overhead Cable Curl
35X20, 65X6, 55X9, 45X12
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05-31-2005, 10:05 AM #20
- Join Date: Feb 2005
- Location: Peoples Republic of Massachusetts
- Posts: 2,534
- Rep Power: 1699
Day 17
(5/31) Just got back from my workout. I was draggin a bit this morning but now I feel pretty good. I already had my post workout shake about 30 minutes ago but I am mad hungry... gonna have lunch now.
Here is how the workout went today...
Started with 10 minute cardio for warmup
Lying Leg Curls
75X16, 120X6, 105X9, 90X12
Leg Press
110X20, 200X10X3
Pushups
50X3
Barbell Bench Press
95X20, 195X6, 165X9, 135X12
Hammer Grip Incline DumbBell Bench Press
30X20, 60X6, 50X9, 40X12
Butterfly
75X20, 120X8, 105X12, 90X15
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06-01-2005, 08:53 AM #21
- Join Date: Feb 2005
- Location: Peoples Republic of Massachusetts
- Posts: 2,534
- Rep Power: 1699
Day 18
(6/1) Rest day. Let me recap we're I'm at.
On the plus side, strength is definitely increasing, libido is still strong, visually muscles are looking great, and had some nice weight gain so far (171 to 178), and Body Fat has been rather stable (15.3% to 15.1%).
On the negative side, BP is rising (started at 114/68 and last reading last nite was 129/66), and I'm starting to notice some lethargy too.
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06-01-2005, 09:27 PM #22Originally Posted by secondsight"Ignorance is the most expensive commodity we pay for in this country."
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06-01-2005, 09:31 PM #23
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06-02-2005, 08:42 AM #24
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06-02-2005, 08:53 AM #25
- Join Date: Feb 2005
- Location: Peoples Republic of Massachusetts
- Posts: 2,534
- Rep Power: 1699
Day 19
(6/2) Worked out out this morning. Had good energy but I think that is because I broke down and had an MM Mocha Joe protein shake with oats after breakfast (preworkout). The MM Mocha Joe got some caffiene which gave me the kick I needed for a great workout today.
Here is how the workout went today...
Started with 10 minute cardio for warmup
Dumbbell Lunges
35X20X3
Leg Extensions
90X16, 135X8, 120X10, 105X12
Shoulder Military Press
80X16, 130X8, 110X10, 90X12
Front Dumbbell Raise (Alternating Each Arm)
15X20, 20X15, 25X10
Side Lateral Raise (Alternating Each Arm)
15X20, 20X15, 25X10
Seated Dumbbell Press
35X16, 55X6, 50X9, 45X12
One-Arm Dumbbell Row
30X20, 40X15, 50X10, 60X6
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06-02-2005, 03:01 PM #26
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06-03-2005, 08:49 AM #27
- Join Date: Feb 2005
- Location: Peoples Republic of Massachusetts
- Posts: 2,534
- Rep Power: 1699
Day 20
(6/3) This morning I worked out my back and threw in one leg exercise. I should point out that every evening when I get home from work I do situps and work the abs, even on rest days.
Here is how the workout went today...
Started with 10 minute cardio for warmup
Leg Press
140X16, 220X10X3
Dumbbell Shrug
50X12X3
Seated Cable Rows
80X20, 140X8, 120X10, 100X12
Wide-Grip Lat Pulldown
60X20, 120X6, 100X9, 80X12
Lying T-Bar Row
90X16, 140X6, 120X9, 100X12
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06-03-2005, 09:13 AM #28Originally Posted by secondsight
I just finished a 4 week cutter with a stack of ErgoMax LMG and SD, with 20 mg Ergo ED, and 10 - 20 mg SD ED. I cut back on starchy carbs considerably, lost 8 lbs, and strength is the same as when I was at 260. I'm now in the low 250s, abs, serratus are defined and showing, finishing PCT, and the boys are ready to go for another round. Liver enzymes were up as expected, didn't get bloodwork done.
Your BP is within a decent range, and your cycle is nearing its end, so no worries. Bottom line, is that this is a very potent product, that can be used both as a bulker or a cutter.
I don't recommend stacking them as I did however, and I'll run Ergo out front for 2 weeks followed by the SD for another 2 weeks next time around.Tiger who?
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06-06-2005, 06:08 AM #29
- Join Date: Feb 2005
- Location: Peoples Republic of Massachusetts
- Posts: 2,534
- Rep Power: 1699
Day 21-22
(6/4-6/5) I didn't get to the gym this weekend I was too busy. I did play some hoops on Saturday though. Will be going to the gym this afternoon to workout by bi's and tri's. Got some good sleep this weekend to. I'm not feeling as lethargic as last week. Libido still doing well. I'm entering my last week of the cycle so time to go all out.
After 3 weeks here is were I am at...
Current Stats (Day 22)
weight: 180 lbs
body fat: 15.0%
blood pressure: 131/61
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06-06-2005, 06:26 AM #30Originally Posted by SwingGuru
anyway nice log btw, nothing but great things from ergo.And on the 8th day God created the Infantry......
And even the Devil stood at attention.
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