TheWilMan's AP/DCP/WMS Log

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  1. Wednesday, March 7, 2007


    6:00 AM – 2 PF + 2 DCP

    6:40 AM – hit snooze button! 2 BC + 1 E + ½ A

    7:00 AM – Cardio and Abs – Hill on Treadmill L15 3.4 MPH + 2 minute jog at 7 MPH at the end. Felt pretty good during ab workout also – got a few extra reps or weight in again. This may sound odd – but my body feels tight? Not sure how to describe. 159.4

    8:10 – 1 AP

    8:25 – 19g WMS + 2g CEE 1 Cup Oats + 34g Whey

    10:30 – 1 South Beach Bar

    12:10 – 1 PF, 2 BC, 2 DCP

    12:30 – 1 AP

    12:45 - Tuscan Turkey Sandwich – 456 cal 8g F 61g C 33g P

    4:00 - Yog and CC.

    6:30 - 2 DCP – did not take AP. Not expecting to have too many carbs w/ dinner

    7:15 - wings, oysters, steamers and light beer! Not too bad.

    10:45 - 1 PF

    Note: No time for measurements and pics, will do it on Thu.


  2. You are running one of my favorite logs right now. Kickass results after a great weekend. This is what DCP is all about.
    Evolutionary Muse - Inspire to Evolve
    Flawless Skin Couture - We give you the tools to make you Flawless
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  3. Thanks D! I appreciate the kind words.

    Great stuff! I love the smell of the DCP. Reminds me of a cherry-mustard sauce they used to serve at TGI Fridays with their fried shrimp....mmmmm fried! LOL
  4. Exclamation Thursday, March 8, 2007


    6:00 AM - 2 PF + 2 DCP

    6:20 AM – 1 AP – skipped the BC since my stomach was a little off due to those TERMINATOR wings from last night! I paid for it this morning! BRUTAL

    6:40 AM – 80g WMS + 17g Whey

    7:00 AM – LEGS! Weights were up again. Felt pretty good. Weight is fluctuating again – 160.4.

    Note – I look leaner and upper body looks bigger.

    8:15 AM – 1 AP

    8:30 AM - 19g WMS + 2g CEE 1 Cup Oats + 34g Whey

    Note – very sleepy driving to work. Think it may be the AP. Ate a Kashi Bar.

    9:30 – still sleepy. Time for some joe

    12:00 PM – 2 DCP + 1 PF + 2 BC

    12:30 Lunch - ham wrap, jello, multi

    4:00 PM yog and CC

    Note – SLEEEPPPYYYY!!!! I am so sleepy every day now. Can’t keep my eyes open. I think it’s the PF.

    7:00 2 DCP

    7:15 1 AP

    7:30 – Dinner – brown rice, beef tips, beans, banana

    Drumroll....

    Body measurements (inches)

    1. Neck 14.75 (+.25)
    2. Chest 41 (+1)
    3. Shoulders 47 (0)
    4. Waist 32.5 (-.5)
    5. R Thigh 21.25 (-.25)
    6. L Thigh 21 (-.25)
    7. R Calf 14.25 (-.25)
    8. L Calf 14.25 (0)
    9. R Bi flexed 14 (-.25)
    10. L Bi flexed 13.75 (-.25)
    11. R Forearm flexed 12 (0)
    12. L Forearm 12 (+.25)
    13. R wrist 6.25 (0)
    14. L Wrist 6.25 (0)

    Caliper readings:
    1. Chest 8 mm (-1)
    2. Abdominal 11 mm (-1)
    3. Thigh 11 mm (-1)
    4. Suprailiac 11 mm (-3)


    Body Fat – I get different readings, but the average is 12.5% I’m lean almost everywhere except my lower abs and the front of my chest. I hope if I get to sub 10% that will burn off.

    :bb3:
    I am doing this myself, so I can’t guarantee the measurements, but…wow!!!

    Thanks to all of you who helped me so far!
    Attached Images Attached Images      
  5. Friday, March 9, 2007


    6:00 AM - 2 PF + 2 DCP

    6:20 AM – 1 AP + 2 BC

    6:35 AM – 80g WMS + 17g Whey

    6:50 AM – Shoulders/Traps/Neck - Weights were up again. Felt really strong. I love working shoulders. Weight is up again – 161.

    8:15 AM – 1 AP

    8:30 AM - 19g WMS + 2g CEE 1 Cup Oats + 34g Whey

    Note – not sleepy or lethargic today driving to work. Not sure why – everything is the same.

    11:30 AM – 2 DCP + 1 PF + 2 BC

    12:00 Lunch - ham wrap, jello, multi

    3:00 PM – Yog + CC

    3:20 – feeling a little sleepy now – south beach bar

    4:00 – Sumatra Expresso!!!

    5:00 PM STARVING – can’t wait for dinner!!!

    6:25 1 AP

    6:40 – Dinner – Kingklip (fish), peas, brown rice, banana

    7:15 – very sleepy!

    10:45 1 PF
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  6. Saturday, March 10, 2007


    8:15 AM 2 DCP + 2 BC + 2 PF + 1 E + ½ A

    8:45 AM – Cardio and Abs – felt very good nothing to report. Cardio endurance about the same. Added extra reps or weight on abs. Some lady told me to stop grunting! The Weekend Warriors drive me almost as nuts as the New Years Resolutionists! Oh well, “A gentle answer deflects anger, but harsh words make tempers flare.” Proverbs 15:1

    10:15 AM – 1AP

    10:30 AM – 2g CEE + 1 cup oats + 34g Whey + 1 Banana

    1:00 PM 2 DCP + 1 PF + 2 BC

    Note – long gap between doses is because I was going to the beach – gotta love SOFLA – BUT…took me an hour to find a parking space!!! I actually left Ft. Lauderdale and went south to Hollywood! Beautiful day!

    1:50 PM – 1 AP

    2:00 PM 12” Turkey Sub

    6:00 PM 1 Kashi Bar 1 South Beach Bar

    7:45 PM 2 DCP

    8:05 PM 1 AP

    8:15 Dinner - beef tips, beans, brown rice, kashi bar

    11 PM 1 PF
  7. Sunday, March 11, 2007


    9:45 2 DCP + 1 PF

    10:00 1 AP

    10:15 1 cup oats + 34g Whey

    11:00 Church - Calvary Chapel Fort Lauderdale

    1:30 2 DCP + 1 PF + 2 BC

    1:45 1 AP

    Note: went to the beach again!

    2:00 PM Roast Chicken Sub on Wheat

    5:00 Kashi Bar and South Beach Bar

    6:35 2 DCP

    6:50 1 AP

    7:10 Dinner - noodles, sesame chicken, some Dove dark chocolate

    10:15 1 PF

    10:30 Decided to changed my dosage to 2 PF at night, so I took another 1 now

    Note: No lifting today - off day.
    Last edited by thewilman; 03-11-2007 at 10:36 PM. Reason: Changed PF dosage
  8. Question Monday, March 12, 2007 - Part 1


    Note: Just wanted to give an update due to some issues today.

    Slept like a rock! I woke up to go to the bathroom and I looked at the clock because I felt like had been sleeping all night…it had only been an hour! Wow! Must be that REM deep sleep from the 2 PF last night

    6:15 AM – 2 DCP + 2 PF (overslept a little thanks to Daylight Savings )

    6:30 AM – 1 AP + 2 BC

    6:45 AM – 38g WMS + 17g Whey + 1 cup Rice Milk.

    Note: Almost out of WMS and I forgot to order so I am using Rice Milk w/ it pre workout – 26g Carb. I’m going to try Malto this time.

    Any suggestions for a carb to have pre-workout? I may try yogurt.

    6:55 AM – Chest and Tri - unimpressive workout. Effort and concentration was there, but most exercises the weights were down or the same. I did feel a pretty good pump in my tris when I was doing dips.

    I assume it is one of two things:

    1. Rice Milk instead of WMS for preworkout also about 15g less of carb.
    2. Spent the whole weekend at the beach . Don’t know the science behind it, but I am usually exhausted after spending the day in the sun. Did my best to stay hydrated as much as possible.


    Oh well, was not a bad workout at all, just not better than last week. Also, weight is up again 162? I think I like PF…feels like I am leaning out, but gaining weight. Any thoughts?

    Will finish up the day later on tonight!
  9. Monday, March 12, 2007 - Part 2


    8:10 AM - 1 AP

    8:25 AM – 1.5 cups Oats + 34g Whey – OK, this is way too much oats to drink! Will start using yogurt until I get WMS or Malto

    9:00 AM Very lethargic and sleepy.

    12:05 PM 2 DCP + 1 PF + 2 BC

    12:45 PM Lunch – too lazy to make lunch again – South Beach Dinner – Savory Beef. These dinners are actually pretty darn good – 240 cal – 26g Protein + 1 multi + 1 fish oil + 1 CLA

    3:45 PM – Yog and CC

    6:00 PM 2 DCP

    6:20 PM 1 AP

    6:30 PM - Dinner - 2 Lean Pockets Supreme + 1 Kashi Bar

    10:30 PM 2 PF
  10. Tuesday, March 13, 2007


    6:00 AM 2 DCP + 2 PF

    6:20 AM 1 AP + 2BC

    6:35 AM – 1 yog + 38g WMS + 1 cup rice milk + 17g Whey

    6:45 AM – Back and Bi – mixed up the order of exercises today a bit. I normally do pull-ups first, then low cable rows, then WG Pull downs, then DB rows. I switched the Pull downs and the Pull Ups. Man, it was tough doing pull ups later in the workout! Felt strong – major pump in the bi’s – drag curl, lying cable curls, hammer db curls.

    Note: pre workout shake seemed to work well.

    Note: Weight is back down??? 159.4? It’s not the scale, so I’m not sure why the fluctuations.

    8:05 AM 1 AP

    8:20 AM – 1 cup oats + 34g Whey + 1 banana

    9:20 AM – co-worker force fed me a “small” piece of cheesecake…mmmmmmm…oh well

    12:00 PM 2 DCP + 2 BC

    12:35 PM – Lunch South Beach Caprese Chicken...mmmmm… + 1 fish oil + 1 CLA

    4:00 PM Cottage Cheese – did not eat yog to make up for the cheesecake!

    Note: – feel very warm, almost like my BP is up. Maybe just stressed at work

    6:00 2 DCP

    6:15 1 AP

    6:30 PM 2 Lean Pockets Supreme + Kashi Bar + 1 Fish Oil + 1 CLA

    10:30 PM 2 PF
  11. Wednesday, March 14, 2007


    6:20 – 2 DCP + 2 DC + 2 PF + ½ A + 1 E

    6:45 – Cardio and Abs – 30 Mins Elliptical L12 Hill HIIT + Abs – felt a little worn out today. It was a struggle. Weight down to 158.

    8:05 – 1AP

    8:20 – 1 cup Oats + 34g Whey + 1 Banana

    10:30 – South Beach Bar

    12:20 – 2 DCP + 2 BC + 1 PF

    12:35 – 1 AP

    12:50 – Roast Chicken Sub – wheat – foot long + 1 Fish Oil + 1 CLA

    4:30 Yog + CC

    Note: Been feeling really warm around this time every day now. It must be the DCP!

    6:30 - 2 DCP

    6:45 - 1 AP

    7:00 - Dinner - Turkey Burger, Brown Rice, Beans, South Beach Bar

    9:30 - 2 PF (going to be early!)

    OK, I wanted to take measurements again and I am a bit surprised. Again, I'm doing these on my own, so hopefully if not correct at least consistent from week to week.

    Body measurements (inches)

    1. Neck 14.75 (0)
    2. Chest 41 (0)
    3. Shoulders 46.75 (-.25)
    4. Waist 32 (-.5)
    5. R Thigh 21 (-.25)
    6. L Thigh 20.75 (-.25)
    7. R Calf 14.25 (0)
    8. L Calf 14.25 (0)
    9. R Bi flexed 14.25 (+.25)
    10. L Bi flexed 13.75 (0)
    11. R Forearm flexed 12 (0)
    12. L Forearm 11.75 (-.25)
    13. R wrist 6.25 (0)
    14. L Wrist 6.25 (0)

    Caliper readings:

    1. Chest 8 mm (0)
    2. Abdominal 10 mm (-1)
    3. Thigh 10 mm (-1)
    4. Suprailiac 11 mm (0)

    Weight:

    This A.M. – 158 Lbs

    Body Fat:

    Range - 9.09 – 14.12
    Ave – 11.65% (-0.85)

    Note: Is this realistIc? Dropping almost 1 % BF in a week? Any thoughts?

  12. Thursday, March 15, 2007




    6:00 AM 2 DCP + 2 PF

    6:20 AM 1 AP + 2BC

    6:35 AM – 1 yog + 19g WMS + 1 cup rice milk + ½ cup Oats + 8.5g Whey

    6:45 AM – LEGS!!! Got a little frustrated – every piece of machinery that I “could” have started with was taken…but, good workout anyway. Felt like throwing up, so it MUST have been good! Did some cardio to loosen up. Weight still at 158.

    8:05 AM – 1 AP

    8:20 AM – 2g CEE + 1 Banana + 1 Cup Oats + 34g Whey

    9:15 AM - pretty lethargic – had a Kashi Bar.

    12:30 PM 2 DCP + 1 PF + 2 BC

    1:00 PM Lunch Ham wrap + Jello + 1 fish oil + 1 cla + multi

    3:50 PM – yog + cc

    6:30 PM – 2 DCP

    6:45 PM - 1 AP

    7:00 PM - Dinner – Turkey burger, black beans, brown rice, banana

    7:30 PM – ate a Kashi Bar – feeling lethargic

    10:15 PM – 2 PF

    Note: Even I'm getting bored of this log! Does anyone else still read this?

  13. Quote Originally Posted by thewilman View Post


    Note: Even I'm getting bored of this log! Does anyone else still read this?
    Nope.

    Maybe you should post some pictures?
    Evolutionary Muse - Inspire to Evolve
    Flawless Skin Couture - We give you the tools to make you Flawless

  14. Quote Originally Posted by dsade View Post
    Nope.

    Maybe you should post some pictures?

    I might get more of a response if I put somebody else's pics up!

    I'll try tonight when I get home!

    Thanks D. I knew I could count on you!

  15. Alright folks...today was the SAME thing I post every day

    So...I'll be brief for a change

    Weight: 162? OK, so I somehow gained 4 lbs in 24 hours?

    Pics: Took a bunch of pics today when I got home from work. My shoulders look a lot bigger and I definitely feel that I have gained some muscle mass. I noticed that after I added PF to the mix. Had a great workout today - Shoulders, Traps, and Neck.

    OK...without further ado...
    Attached Images Attached Images          
  16. March 17-18, 2007


    Saturday, March 17, 2007

    7:45 AM 1 DCP (almost out) + 2 PF

    8:05 AM 2 BC + ½ A + 1 E

    8:20 AM – Cardio and Abs – Cardio was a little tough. Felt like my HR was really high – probably the E. Workout was great – lot of strength, lot of endurance. Weight up to 163.5? This weight fluctuation is weird.

    9:55 AM – 1 AP

    10:10 AM – 1 Cup Rice Milk, Ό cup Farina, ½ cup Oats, 34g Whey

    12:40 – 1 DCP + 1 PF + ½ A + 1 E + 1 hot cup of Kona Coffee (doh…now I’m not hungry!)

    1:10 1 AP

    1:25 Lunch Turkey Burger, Brown Rice, Black beans, banana, salad + 1 fish oil + 1 cla + Multi

    4:00 PM Yog and CC

    7:30 2 DCP 1 PF

    7:45 1 AP

    8 -1 AM Lot of food and drink My buddies 40th Bday.

    I hadn’t seen most of these people in 2 years. I have lost 40 lbs of blub since I saw most of them. Needless to say, I got a lot of positive comments

    1:30 AM 2 PF

    +++++++++++++++++++++

    Sunday, March 18, 2007

    9:45 1 DCP + 1 PF

    10:00 1 AP

    10:15 1/2 cup oats + 1 cup Rice Milk + ½ cup Yog + 34g Whey

    11:00 Church

    1:15 PM 2 DCP

    1:30 PM 1 PF (I forgot )

    1:45 PM 1 AP

    2:00 PM Lunch – South Beach Pizza, South Beach Bar, Banana, PB and a Sam Adams Lite

    4:00 South Beach Bar

    6:00 PM 2 DCP

    6:15 PM 1 AP

    6:30 PM – Chicken, Brown Rice, Beans, Banana

    7:30 PM Small Dairy Queen Vanilla Cone ?

    9:00 PM Optibol Shake

    10:30 PM 2 PF

    Note: Almost out of DCP and AP, so I will be finishing this week with some final pics and measurements. Out of the AP, PF, BC, DCP, and WMS…I was most impressed with the DCP and the PF . I did not get noticeable effects (mind blowing pump, etc) from AP but I am sure it helped me to cut even with the added carbs. I noticed an increase in muscle mass and strength after starting PF. I love the DCP, I could feel it but not like a stim.

    Overall, I did not lose as much fat as I wanted too, but I did find it a successful stack as I did maintain (sometimes gain) weight and lower BF%. The total duration will be 30 days.

    My next step is TBD – I have a bunch of stuff in my NP shopping cart, but I can’t decide .

    Thanks to all who read and gave input on this log.

  17. Looking great, Wilman!!!
    Evolutionary Muse - Inspire to Evolve
    Flawless Skin Couture - We give you the tools to make you Flawless

  18. Thanks D! You've been a lot of help!

    Question - I like that Havoc/MST stack at NP. Would that be good for a cut/recomp? I don't have gyno, but I was always a fat kid and have a some reluctant fat on my chest. I'm thinking dropping my estrogen levels may help with that. I was planning on TST 5 weeks (suggestion on dose?) then starting Havoc the 2nd week - 4 weeks 10-20/20/30/30. post cycle therapy would include Torem, Restore, and PF.

    Does this make sense?

    EDIT: You must spread some Reputation around before giving it to dsade again.

  19. Quote Originally Posted by thewilman View Post
    Thanks D! You've been a lot of help!

    Question - I like that Havoc/MST stack at NP. Would that be good for a cut/recomp? I don't have gyno, but I was always a fat kid and have a some reluctant fat on my chest. I'm thinking dropping my estrogen levels may help with that. I was planning on TST 5 weeks (suggestion on dose?) then starting Havoc the 2nd week - 4 weeks 10-20/20/30/30. post cycle therapy would include Torem, Restore, and PF.

    Does this make sense?
    Looks like a solid plan, Wil. I am looking forward to hearing feedback onm this.
    Evolutionary Muse - Inspire to Evolve
    Flawless Skin Couture - We give you the tools to make you Flawless
  20. Exclamation Final Pics and Measurements


    Alright folks, the end has come...

    I was on AP/DCP/BC for 31 days. I added PF about 7 days afterwards. I had an extra day on just AP and PF.

    Overall, it was a succesful stack. My next plan is either a Havoc/TST stack or a Venom Tri Lean Stack. I didn't hit 10% BF, but that was a bit of a lofty goal in 30 days. Overall, I dropped 2.4% BF (I'm still not too sure about those numbers) and 1.4 lbs. I attached a full list.

    Thank you all for your help and encouragement!

    Here are the final results:
    Attached Images Attached Images        
    Attached Files Attached Files
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