Hello All,
Looks like there are a lot of these AP/DCP/WMS logs, so I hope this isn't overkill for you guys, especially since this is like my 3rd post!
I have just started using Anabolic Pump and Damage Control Protocol along with Basic Cuts, Waxy Maize Starch, CEE. I may also throw in Ephedrine (VasoPro) and Aspirin with the Basic Cuts.
Thanks to HairyLarry and CHAPS for some feedback they gave me to my initial set-up.
I’ll be using this for the next 28 to 30 days. My goal is to get to sub 10% BF. I am 36, 160 lbs and 5'9" (and a half ). For the past 3 to 4 months I have been cutting and have gone from 185 to 160 as of today. I am at around 13 % BF using a caliper on my waist area only. I have made the most progress at 10X BW with Calories; however, I have had to up the calories to accommodate the added carbs, mostly in the form of WMS. I have a cheat day maybe once or twice every 2 weeks, depending on if I am with my daughter. Here is my FitDay screename wilman70. I was unable to post URL.
My workouts will be in the early morning and will consist of the following:
Mon – Chest and Tri (DB Flat Bench, DB Incline, CG Bench, Hammer Dip Machine, Tri pressdowns)
Tue – Back and Bi (Pull Ups, Lo Pulley Row, WG Pulldowns, DB Rows, Drag Curl, Lying cable curl, DB Hammer Curls)
Wed – Cardio and Abs (HIIT, Knees to Elbows, weighted cable crunch or medicine ball sit ups, bench knee ups)
Thu – Legs (Leg Curl, Leg Extension, Single Leg Leg Press, Walking Lunges, Calf Raises on Leg Press)
Fri – Shoulder, Traps, Neck (DB OH Press, DB Side Raises, DB rear raises on incline bench, DB front raises, DB shrugs, neck flexion front and back with plate)
Sat – Cardio and Abs (Same as Wed)
I’ll do my best to be detailed as possible. If this is TOO much detail let me know. I’ll post some pictures soon. As far as measurements, I have no one to do them, so I’ll see what I can figure out. ( I know I’ve had to buy new pants twice) ;-)
OK, here we go…
Monday, February 19, 2007
I appreciate any and all input. :woohoo:
Thanks!
Looks like there are a lot of these AP/DCP/WMS logs, so I hope this isn't overkill for you guys, especially since this is like my 3rd post!
I have just started using Anabolic Pump and Damage Control Protocol along with Basic Cuts, Waxy Maize Starch, CEE. I may also throw in Ephedrine (VasoPro) and Aspirin with the Basic Cuts.
Thanks to HairyLarry and CHAPS for some feedback they gave me to my initial set-up.
I’ll be using this for the next 28 to 30 days. My goal is to get to sub 10% BF. I am 36, 160 lbs and 5'9" (and a half ). For the past 3 to 4 months I have been cutting and have gone from 185 to 160 as of today. I am at around 13 % BF using a caliper on my waist area only. I have made the most progress at 10X BW with Calories; however, I have had to up the calories to accommodate the added carbs, mostly in the form of WMS. I have a cheat day maybe once or twice every 2 weeks, depending on if I am with my daughter. Here is my FitDay screename wilman70. I was unable to post URL.
My workouts will be in the early morning and will consist of the following:
Mon – Chest and Tri (DB Flat Bench, DB Incline, CG Bench, Hammer Dip Machine, Tri pressdowns)
Tue – Back and Bi (Pull Ups, Lo Pulley Row, WG Pulldowns, DB Rows, Drag Curl, Lying cable curl, DB Hammer Curls)
Wed – Cardio and Abs (HIIT, Knees to Elbows, weighted cable crunch or medicine ball sit ups, bench knee ups)
Thu – Legs (Leg Curl, Leg Extension, Single Leg Leg Press, Walking Lunges, Calf Raises on Leg Press)
Fri – Shoulder, Traps, Neck (DB OH Press, DB Side Raises, DB rear raises on incline bench, DB front raises, DB shrugs, neck flexion front and back with plate)
Sat – Cardio and Abs (Same as Wed)
I’ll do my best to be detailed as possible. If this is TOO much detail let me know. I’ll post some pictures soon. As far as measurements, I have no one to do them, so I’ll see what I can figure out. ( I know I’ve had to buy new pants twice) ;-)
OK, here we go…
Monday, February 19, 2007
6:30 AM - 1 AP+2DCP+ 2 Basic cuts
6:40 AM – 17G Whey Protein and 38G WMS
7:00 AM Workout - Chest/Tri/ HIIT 10 mins
Note – didn’t really feel anything. Maybe not enough carbs?
8:10 AM - 1 AP
8:25 AM - 17G Whey Protein and 38G WMS and 2.4G CEE
Note – started feeling a little lethargic on the drive to work.
9:15 AM - Low Fat Yogurt, 2% Cottage Cheese, Oats
Note – still not feeling anything
Note – almost noon, not hungry yet.
12:20 PM - 2 DCP+2 Basic cuts?
1:00 PM Lunch (ham wrap on flat bread and sugar free jello)?multi vit
4:00 PM -Low Fat Yogurt and 2% Cottage Cheese?
6:15 PM - 1 AP+2 DCP
6:30 PM - Dinner – 2 ultra lean pockets – work a night job on Mon/Tue so I have to eat something quick – high protein and complex carbs
10:30 PM - Optibol Protein Shake before bed
NOTE – LOTS of water. At least 5 liters. Really have not noticed anything yet, but am hopeful. :thumbsup:
6:40 AM – 17G Whey Protein and 38G WMS
7:00 AM Workout - Chest/Tri/ HIIT 10 mins
Note – didn’t really feel anything. Maybe not enough carbs?
8:10 AM - 1 AP
8:25 AM - 17G Whey Protein and 38G WMS and 2.4G CEE
Note – started feeling a little lethargic on the drive to work.
9:15 AM - Low Fat Yogurt, 2% Cottage Cheese, Oats
Note – still not feeling anything
Note – almost noon, not hungry yet.
12:20 PM - 2 DCP+2 Basic cuts?
1:00 PM Lunch (ham wrap on flat bread and sugar free jello)?multi vit
4:00 PM -Low Fat Yogurt and 2% Cottage Cheese?
6:15 PM - 1 AP+2 DCP
6:30 PM - Dinner – 2 ultra lean pockets – work a night job on Mon/Tue so I have to eat something quick – high protein and complex carbs
10:30 PM - Optibol Protein Shake before bed
NOTE – LOTS of water. At least 5 liters. Really have not noticed anything yet, but am hopeful. :thumbsup:
I appreciate any and all input. :woohoo:
Thanks!