FMF's - 28 Days Later Log Modified Clone

[FlexMasterFunk]

Stats:
Weight: 232 lbs
Body fat: 20 - 25ish?
Belly: 46 in. (at biggest point)
Arms (flexed, unpumped) :
L: 16 in.
R: 16 1/2 in.
I can barely do 3 bw pull ups right now.

Goals:
1. Significantly lower my bodyfat percentage
2. Improve strength
3. Gain size on my arms, traps, and hams
4. Improve pull-ups

Training:
I will imitate Rhyno's log, and adjust accordingly.

Plyometrics: once or twice weekly spaced away from or paired with legs as my body allows. I'll follow Rhyno's Log, and make modifications as needed. I have some torn and partially torn ligaments and cartilage, so we'll see how this goes.

Yoga: 3-4 times a week
This will be good for my knees and martial arts training.

Diet: modified V-diet

Rest/Yoga only days: 1690 cals, 272g protein, 52g fat, 27g carbs, 20g fiber

Plyo/Yoga days: 1960 cals, 304g protein, 64g fat, 41g carbs, 30g fiber

Lifting days: 2192 cals, 279g protein, 31g fat, 160g carbs, 24g fiber

Gears:
I will start this about mid week...
Decavol - rd
4-ad
w/ aromX - rd for pct

Supps:
Cycle Support: As directed
Celery seed extract: as needed
Psychotropin: (Phenbut, Bacopa. ALCAR): Will start taking 1g twice a day
BCAA’s: as needed
Creatine Gluconate: Will start taking towards cycle end.
Anavite: (Beta Alanine, PLCAR, Vitamins): 4g daily (spread into 2 doses)
Thermogum: as needed
Yohimbine: As directed

Pre-wo:
P-slin- 300 mg (with oatmeal)
Geranamine, Roxylean, White Lightening, or Hydroxycut?

Intra-workout:
200mg P-slin
Dark Matter? 50g waxy maize (or the equivalent in Gatorade when I run out)

 

[FlexMasterFunk]

Day 1 - March 19, 2011 - Saturday to Sunday

Diet:
690 cals
44g protein
18g fat
60g carbs

Notes: I was starving, lol. I work in a place where the smell of gourmet food is constantly in the air.

Training:

Back:

>Pull Ups on Gold's Platinum Tower

Shoulder Width:
BW - 3
Spot 1 + 2: 5, 5, 5

Wide Grip:
Spot 1 + 2: 3, 3, 3

Pronated Grip:
BW - 3
Spot 1 + 2: 6, 6, 5

DB Rows:
40 lbs x's 12 per side x's 4 sets

Shrugs:
45lb grip plates 5 sets of 12

Gears:
Not yet.

Supps:
Psychotropin: 1 dose
Spike: 2 doses split
Yohimbine: 1 dose

 

[FlexMasterFunk]

Day 2 - March 20, 2011 - Sunday to Monday

Diet:

M1

2 scoops of Isopure
8 oz milk

M2

1 scoop of Syntha
8 oz milk
1 TBSP cream

1 TSP HONEY

M3
1 scoop of Syntha
8 oz milk*

Notes:
Can't keep the protein down. I havent been taking in enough calories, because I keep going to the bathroom too often. Hopefully, my body starts adapting soon...

Training:

Shoulders:

Arnold DB Press: 25lbs DBs 4 sets 12

Standing Overhead BB Press: 95lbs 3 sets of

Lateral DB Raise: 25lbs DBs 3 sets 10

Rear DB Raise: 20lbs DBs 4 sets 10

BB Shrugs: 185lbs 4 sets 10

Gears:
Not yet.

Supps:
Psychotropin: 1 dose
Spike: 1 dose
Small dose od 1,3 - DMPA powder
Anavite: 2 doses

 

[FlexMasterFunk]

Day 3 - March 21, 2011 to March 22, 2011 - Monday to Tuesday

Diet:

M1 - Pre Workout

1 Sweet Potato w/ a pat of butter and PSlin

M2 - Post Workout

Dark Matter (Waxy Maize) w/ PSlin

(1 hr later)

1 scoop of Syntha
8 oz milk
1 TBSP cream

1 TSP HONEY

M3
1 scoop of Syntha
8 oz milk*

Notes:
I feel like I should be throwing my protein into the toilet...lol.
throwing this protein straight into the toilet... lol

Training:

Chest and Biceps:

Bench
145 x 10 warm up
205 3 x 3 with pause at the bottom
205 2, 4, 4 all out


BB Curls
65 x 15
75 x 12, 10, 10

DB Con Curls
40lbs 8, 8, 7 (per side)

Pull Ups
2 BW
5, 5 w Gold's Platinum Spot 1 thick 1 thin

Supersets - Curls w Hammer Curls
10, 10
10, 8
8, 8


Gears:
Not yet.

Supps:
Psychotropin: 1 dose
Spike: 1 dose
Small dose od 1,3 - DMPA powder
Anavite: 2 doses

 

[FlexMasterFunk]

Day 4 - March 22, 2011 to March 23, 2011 - Tuesday to Wednesday

Diet:

M1 - Post Workout
Syntha 6
Milk

M2
Syntha 6
Milk

Other:
Water
Red Bull (Sugar Free)
Sprite Zero

Training:

Plyometrics
Slalom Jumps 4 x 25
*** started seeing white. Wanted to stop

Star Jumps
3 x 8

Wanted to do legs now, but I felt like I was gonna pass out.

Went dancing for 2 hours. . . Felt like passing out again.


Gears:
Not yet.

Supps:
Psychotropin: 1 dose
Spike: 1 dose
Small dose od 1,3 - DMPA powder
Anavite: 2 doses

Notes: I almost passed out several times today.

 

[FlexMasterFunk]

Day 5 - March 23, 2011 to March 24, 2011 - Wednesday to Thursday

WEIGHED IN @ 222 this morning!!

Diet:

M1 - Post Workout
Syntha 6
Milk

Other:
Water
Red Bull (Sugar Free)
Sprite Zero

Training:

Chest:

Bench
225 x 1
205 x 3
205 x 3
200 x 3

Push Ups 10 x 10

Gears:
Not yet.

Supps:
Psychotropin: 1 dose
Spike: 1 dose
Small dose od 1,3 - DMPA powder
Anavite: 2 doses

Notes: I almost passed out again.

 

[FlexMasterFunk]

Day 6 - March 24, 2011 to March 25, 2011 - Thursday to Friday

Diet:

M1 - Pre Workout w/ pslin

12 pcs sushi - 6 sweet potato roll/ 6 valentine's roll

M2

Post Workout w/ pslin
1 cup of ruit loops
1/2 serving of Dark Matter

M3
1 bottle of Muscle Milk

M4
1 bottle of Muscle Milk

Other:
Water
Red Bull (Sugar Free)
Sprite Zero
1 Glass Cranberry Juice

Training:

Good Mornings
75 x 10
95 x 10, 10, 10

Deadlifts
135 x 10
155 x 8
175 x 8
185 x 6

Notes: Nearly passed out...this is the closest I've come. That's why I added the fruit loops. Still felt crappy all day...still felt like passing out a couple times.

Gears:
Not yet.

Supps:
Psychotropin: 1 dose
Spike: 1 dose
Anavite: 1 doses
Potassium Supp

 

[FlexMasterFunk]

Okay... I passed out... everything turned white... I couldn't hear for a few seconds, then I woke up leaning against the wall... What happened... I was doing work, which required squating. I didn't eat all day. Couldn't think straight. After fainting, I ate some mac salad w/ olives (about 1/2 cup) to get some carbs in my system with my syntha 6. Is it my caloric deficit... Blood Pressure... Potassium defficiency? I'm gonna get some good rest when I get home... I wanna finish my 28 days. Might have to tweek my calories, or carbs.

 

[FlexMasterFunk]

I'm gonna do a mini carb up day to avoid what happened yesterday.

 

[FlexMasterFunk]

Weighed on an empty stomach 221 lbs Pre Carb Up.

 

[FlexMasterFunk]

Day 8 - March 26 to March 27, 2011 - Saturday to Sunday

Diet:

Mini Carb Up

M1
2 Slices of Pizza
Pepsi 0

M2
1 Sweet Potato Sushi Roll
2 Glasses of OJ

M3
1/4 Cup of Chicken Lo Mein
12 oz Coke
8 oz Coke 0

Training:

Pull Ups
BW 3, 3, 2, 2
Small Band 4, 4, 3
Big Band 5, 4, 4

Wide Grip Pull Ups
Big Band and Small Band 5, 5, 5

Pronated Grip
Small Band 4, 4, 4

Close Grip Seated Cable Row - Short Rest
125lbs 12, 12, 12

Shrugs
185lbs 10, 11, 10

Gears:
Not yet.

Supps:
None

Notes: My BP today was low for me 118/83.

 

[FlexMasterFunk]

Day 9 - March 27 to March 28, 2011 - Sunday to Monday

Diet:


M1
Syntha 6
2% Milk 10 oz

M2
Syntha 6
2% Milk 10 oz

Training:
1 - 15 sec rest

Push Press
135 lbs x 6, 6, 6, 6

Alternating DB Raise
25 lbs x 20, 20, 20

Lateral DB Raise
25 lbs x 10, 10, 10

Rear DB Raise
25 lbs x 10, 10, 10

Cleans
135 lbs x 5, 5, 5

Shrugs Short Rest 30 - 45 sec
135 lbs x 15, 15, 15, 15

Yoga 20 minutes

Gears:
Not yet.

Supps:
Roxylean
Psychotropin

Notes: My BP today was low for me 105/73.

 

[FlexMasterFunk]

Day 10 - March 28 to March 29, 2011 - Monday to Tuesday

Diet:

M1
Pslin
1.5 Sweet Potatos

M2
Syntha 6
2% Milk 10 oz
Handful of Cereal

S1
Apple
6 oz coke

M2
Syntha 6
2% Milk 10 oz


Training:
1 - 75 sec rest

ARMS

BB Curl
95 x 6, 6, 7, 7, 6
105 x 5, 4, 5
115 x 1 cheat 1

Chin Ups BW
2, 2, 1.5

Tri Overhead (40 lb) SS (25 lb) Alt Db Curls
15/20, 15/20, 15/20


Gears:
Not yet.

Supps:
Pslin
Psychotropin

 

[FlexMasterFunk]

Weighed in @ 221.5 on an empty stomach 3/29.

 

[FlexMasterFunk]

Day 11 - 3/29 - 3/30

Meals:

M1
Syntha 6
Milk

M2
Apple

M3
Syntha 6
Milk

M4
Syntha 6 Milk

Training:

Stiff Leg Dead Lift
215 Lbs
5 x 5

Good Morning
95 Lbs
5 x 10

Pelvic Bridge
3 x 20

Post Workout:
BP: 122/64
Blood Sugar: 102

 

[FlexMasterFunk]

Day 12

Off from work/ Tornado warning
Decided to take a cheat day...

M1
1 Baked Potato
1 Roast Beef Sandwich
1 Glass OJ

M2
1 PB& J Sandwich
1 Glass OJ

M3
1 Bowl of Cereal

M4
1 Ice Cream Sunday

Training:
Decided to also make this my off day...prolly a bad idea, but since I tweaked my back during deadlifts, and I just saw someones garbage can fly by my window... why not...lol.

Resume all tomorrow...

 

[FlexMasterFunk]

Day 13 - 3/31 - 4/1

Meals:

M1
Syntha 6
Milk

M2
11 Almonds

M3
Syntha 6
Milk

M4
11 Almonds

Other
diet Cherry 7 Up

Training:

BW Dips
10, 9, 8, 8, 8, 7, 7, 6, 6, 5, 5, 5, 5, 4, 4, 4

Push Ups
30, 25, 15, 12

Crunches
5 x 20

Supps:
Roxylean
B-12
Psychotropin

 

[FlexMasterFunk]

Day 14 - 4/1 - 4/2

Meals:

M1
Syntha 6
Milk

M2
Syntha 6
Milk

M3
Roast Beef and Cheese on Whole Wheat

Training:

Push Press
145 x 4, 4
135 x 6, 6

Alt DB Front Raise
25 x 20, 20, 20

Lateral Raises
25 x 10, 10, 10

Rear Delt Raises
35 x L10 R10, L10 R10, L10 R10

Upright Row
95 x 8, 8, 8

Shrugs
185 x 10, 10, 10

Shadow Boxing (hands only):
R1 5 minutes w 30 second burnout
R2 5 minutes w 30 second burnout

Supps:
Roxylean
Psychotropin
Spike
Yohimbine
Fish Oil
Oscal
Potassium
Magnesium

Gears:
Think I'll start for day 15

 

[FlexMasterFunk]

I am gonna hold off on the cycle, until I figure out a few things. I have the AMS Pro Anabolic Kit: Deca, 4AD, and Arom X for PCT. Also, I have AI's Cycle Support and Post Cycle Support.

1. I am considering adding 1AD liquid or 1AD RD tabs. Which delivery system is better?

2. I want to know what people's opinions are on 1AD... do you guys think it will highly intensify the results vs. just DECA w 4AD, and how harsh is the 1AD?

3. How do I combat the dryness from 1AD?

4. How can I tell if a source is legit for purchasing a SERM? Don't wanna get ripped off, or get stuck with a bogus product... Last time for my SD cycle, I got Novadex from a site recommended by a friend, but we aren't in touch anymore. Needless to say, I don't have a source now, so I have to figure it out on my own, but I'm not sure how to tell which sites are legit. I can't remember where I got it last time.

 

[JohnRock]

Dude, you have to eat more than that or you're going to hurt yourself. You don't need gear of any kind at this point yet. Just be patient and consistent. Eat quality food and the calories will take care of themselves. This:

"M1
Syntha 6
Milk

M2
Syntha 6
Milk

M3
Roast Beef and Cheese on Whole Wheat"

is not a day's worth of food. Don't worry so much about how much protein you get in, just eat vegetables, fruit, meat, and whole grains. Feeling like you're going to pass out is because you're running your body into the ground and your blood sugar is non-existent. I dropped close to 90 lbs. and trust me when I say you don't have to starve yourself or use steroids to do it. It just takes consistency.

 

[FlexMasterFunk]

Day 15 - 4/2 - 4/3

Meals:

M1
Syntha 6
Milk

M2
1 Grilled Chicken Boob

Training:

BB Curls
115 - 3, 3
105 - 5, 5, 5
95 - 6, 6, 6, 5

Halfway Up/Down, Whole DB
25lb 15, 15
35lb 12
40lb straight reps 8, 6, 6

Alt. Hammer Curls 25lbs
30, 30, 50

BBoy 20 mins
Windmill
Scramble Footwork

Supps:
Roxylean
Psychotropin
Spike
Yohimbine
Fish Oil
Oscal
Potassium
Magnesium

 

[FlexMasterFunk]

Dude, you have to eat more than that or you're going to hurt yourself. You don't need gear of any kind at this point yet. Just be patient and consistent. Eat quality food and the calories will take care of themselves. This:

"M1
Syntha 6
Milk

M2
Syntha 6
Milk

M3
Roast Beef and Cheese on Whole Wheat"

is not a day's worth of food. Don't worry so much about how much protein you get in, just eat vegetables, fruit, meat, and whole grains. Feeling like you're going to pass out is because you're running your body into the ground and your blood sugar is non-existent. I dropped close to 90 lbs. and trust me when I say you don't have to starve yourself or use steroids to do it. It just takes consistency.

Thank you for your concern, and feedback. I'll heed your advice and balance my diet out, shortly. I was trying to follow this:

Velocity

I am falling short on the calories recommended... Will fix that.

 

[FlexMasterFunk]

Day 15 - 4/3 - 4/4

Meals:

M1
Isopure Mango Peach 1/2 serving
Yoplait Strawberry, Banana, Mango Smoothie Fruits
Cycle Support - Orange
1/4 cup Blueberries
Milk

M2
Panini Sandwich
8 oz coke

S1
Nutter Butter 1 serving

M3
Egg Salad Sandwich
16 oz OJ

Training:
No Spot, so I gotta be careful

Bench
205 x 3, 3
195 x 4, 3
185 x 5, 5, 4

Left Shoulder Annoying...

Incline Press
135 x 8, 7, 7

Flyes
25lb DBz 12, 12, 12

Dips
BW + 25: 4, 4, 4, 3

Supps:
Roxylean
Psychotropin
Spike
Yohimbine
Fish Oil
Oscal
Vitamin E
Anavite 1 Dose
Cycle Support

Gears:
Decavol RD 1 tab pre workout/ 1 tab 8 hours later

Notes:
Am I agressive, or is my boss a ****? I can't be aggressive from Decavol so soon, can I?

 

[FlexMasterFunk]

Day 16 - 4/4 - 4/5

Meals:

M1
Isopure 1/2 Serving
Strawberries, Bannana
Cycle Support
8 oz Orange Soda

M2
1/2 Roast Beef Sub

M3
1/2 Roast Beef Sub

M4
Egg Salad Sandwhich

Training

Pull Ups (Golds Spot System)
BW 2.5, 2.5
Small Band 3, 3, 3, 3
Big Band 4, 4, 4, 4
Big/ Small 7, 6, 6

Cable Rows
160 x 3 x 10

Supps:
Roxylean
Vit E
Oscal
Potassium
Yohimbine

Gearz:
Decavol 2 tabs split

 

[JohnRock]

I still think the hormonal products are way premature, but your diet is getting a little better. Still...eat more food.

 

[FlexMasterFunk]

Day 17 - 4/5 - 4/6

Meals:

M1
Grilled Chicken Breast

M2
6 oz Steak
2 eggs
Bagel

M3
Egg Salad Sandwich

M4
Egg Salad Sandwich

Long day I was up for 26 hours...this is gonna mess me up.

Training:
Off

Supps:
Oscal 2
B 12
Yohimbe

Gears:
Decavol 2 tabs - split dose

 

[FlexMasterFunk]

Day 18 - 4/6 - 4/7

Meals:

M1
Egg Salad Sandwich

M2
1/2 Roast Beef Sub

M3
Egg Salad Sandwich

Supps:
Oscal

Gears:
Decavol 2 tabs - split dose

 

[FlexMasterFunk]

BP was temporarily high, but I feel it dropping again. Probably for these reasons:

1. Forgot to take Cycle support because of my 26 hour day.
2. Decavol + Haven't worked out in 2 days.
3. Sleeping pattern.

 

[imsothemanxd]

I really hope this is worth it when you could just eat normally and add cardio... then again im 2 something and cut on 2200 calories... but it just doesnt look like your getting that.

 

[FlexMasterFunk]

I really hope this is worth it when you could just eat normally and add cardio... then again im 2 something and cut on 2200 calories... but it just doesnt look like your getting that.

I don't have a thyroid... My body responds in strange ways, and I haven't figured out why, yet. It's almost like I have to confuse my body to lose weight.

I put on muscle easily, but have a difficult time with fat loss...

 

[FlexMasterFunk]

BP was temporarily high, but I feel it dropping again. Probably for these reasons:

1. Forgot to take Cycle support because of my 26 hour day.
2. Decavol + Haven't worked out in 2 days.
3. Sleeping pattern.

Day 19 Training....I felt GREAT after this workout.

M1
Cycle support
V8
Strawberries
Isopure 2 scoops

M2
6 oz Steak Lean

M3
Syntha 6
Milk

M4
Siopao/Char Siu Bao Chicken

Push Press
165 x 2
155 x 3, 3, 3
145 x 5, 5
135 x 5, 5

Cleans
135 x 5, 5, 5

Stiff Leg Deadlift ss Shrugs
215 x 8/8, 8,8
205 x 7/8, 7/8
Forearms are exploding...

Good Morning ss Shrug
115 x 10/12, 10/12, 10/12

Gears:
Decavol Split 2 Doses

Supps:
B Complex
Oscal
Potassium
Magnesium
Yohimbine
Vitamin E
Anavite

 

[FlexMasterFunk]

Day 20 4/8 - 4/9

M1
Cycle support
V8
Strawberries
Isopure 2 scoops
Glutamine

M2
Waldorf Salad
Lemonade

M3
Chicken Boob
Sprite Zero

M4
Ate Crappy:600 calories...I'll leave it at that.

Training:

Chin Ups
BW 3, 3, 2.5
Small 4, 4, 3.5
Big 5, 4.5

BB Curls
65 Warm Up x 10
115 x 2 elbow tweaked
95 x 8
75 x 12

DB Con
40 x 7/7, 7/7, 7/7

DB Elbow Back Stretch Curl
25/25 x 12, 12, 12, 12, 12

Hammer DB Stretch
20 x 30, 30, 30

Gears:
Decavol 2 Doses

Supps:
Roxylean
Yohimbine
B Complex
Fish Oil
Anavite
Magnesium
Potassium
Oscal

 

[FlexMasterFunk]

I can see the change in my body. I put on muscle for sure, and lost some fat. Clothes fit better.

 

[FlexMasterFunk]

Start 4AD tomorrow.

 

[FlexMasterFunk]

Day 20-28 4/9 - 4/15


I've been crazy busy.

Diet:
I've been maintaining my diet. No cheat meals. around 2000-2500 cals per day mostly, but a couple times I probably ate like 1500.

Training:
Still training six days at a time. I have the papers with the sets and reps, but I don't have time to sort them out... I'll try to stay on top of posting.

Still taking:
Decavol 2 pills split daily
4AD 2 pills split daily

Supps:
Cycle Support
Roxylean
Yohimbine
Glutamine
Anavite
Oscal
Magnesium
Potassium
Fish Oil
Wobenzyme
Vit E