monkeyking13
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MK13 Olympus Labs Ep1 Log - 1st PH Cycle - Non Sponsored
My stats are: 45 y/o, 5’8” and 184 pounds. 13% body fat. On TRT. Pre Diabetic w/ insulin resistance. Have been training on and off for over 10 years. Martial Arts back ground. Seriously into weight training last 2 years since my dx of pre diabetes and insulin resistance. I’m taking in about 2700-3000 calories per day, 250g min of protein, carbs at 150g max. I drink about 1 – 1.5 gal of water per day.
After a lot of research, thought and consideration, I decided to go forward w/ doing my 1st PH cycle. I decided to go w/ OL based upon the reviews, conversations and support I’ve had w/ OL and some of the reps.
My cycle is going to be: 200mg wk Test C (TRT)., Olympus Labs Ep1 for 5 wks @ 30/45/45/45/45. May go 6 weeks depending. Taking Ar1macarePro for support while on cycle. Test C 200 mg week divided into 2 shots, Amidex for AI at .5 tab eod. No PCT needed.
Looking to gain 10-15 pounds of lean muscle mass and lower my body fat percentage. I know this is going to be tough and may not be reachable but we will see in 5-6 weeks. May need to do a cut/recomp following this cycle depending on where I land.
My diet and training plans are:
Diet:
Meal 1: Oat bar, 2 scoops of protein powder, 1 serving of nuts.
Meal 2: 1 Can of tuna, 1 cup of Quinoa w/ green onions. 2 hard boiled eggs w/ yolk.
Meal 3: 1 Serving of grilled lamb, 1 cup of Basmati Rice and 1 cup of Salad
Meal 4: 1 Serving of Cashews or Pecans, 1 Turkey Sandwich (3 oz turkey w/ 2 slices of Rye Bread). 2 hard boiled egg whites.
Meal 5: PWO: 2 scoops of protein powder, 1 Serving of nuts
Meal 6: 1-2 serving of protein (beef or chicken), 1-2 serving of veggies, 1 cup of Rice or Quinoa.
Meal 7: 2 scoops of protein powder.
Training:
Monday and Thursday:
Flat Bench @ 210 # 5 sets of 8
Incline Bench @ 150# 5 sets of 8
Decline Bench @ 150# 5 sets of 8
Flat Bench Flyes @ 40-45# 5 sets of 8 or machine at 170# 5 sets of 8
Deltoid Fly @ 20-25# 5 sets of 8
Tuesday and Friday:
Incline Zottman Curls @ 35# 5 set of 8
Skull Crushers @ 70# 5 sets of 8
Hammer Curls @ 45# 5 sets of 8
21’s @ 50# 1 set
Cable Pull Downs @ 60# 4 sets of 10
Preacher Curls @ 125#, pyramid -10# per set x 5
Weighted Dips @ 45#, 30, 25, 20, 15, 10
Wednesday and Sunday:
Flat Bench @ 100# 5 sets of 5 (warm up)
Squats @ 200# 5 sets of 5
Dead Lifts @ 150# 5 sets of 5
Barbell Rows @ 150# 5 sets of 5
Deltoid Fly @ 20-25# 5 sets of 8
I will be updating this log periodically. It may not be daily due to my other commitments but I will update when I have a chance.
My stats are: 45 y/o, 5’8” and 184 pounds. 13% body fat. On TRT. Pre Diabetic w/ insulin resistance. Have been training on and off for over 10 years. Martial Arts back ground. Seriously into weight training last 2 years since my dx of pre diabetes and insulin resistance. I’m taking in about 2700-3000 calories per day, 250g min of protein, carbs at 150g max. I drink about 1 – 1.5 gal of water per day.
After a lot of research, thought and consideration, I decided to go forward w/ doing my 1st PH cycle. I decided to go w/ OL based upon the reviews, conversations and support I’ve had w/ OL and some of the reps.
My cycle is going to be: 200mg wk Test C (TRT)., Olympus Labs Ep1 for 5 wks @ 30/45/45/45/45. May go 6 weeks depending. Taking Ar1macarePro for support while on cycle. Test C 200 mg week divided into 2 shots, Amidex for AI at .5 tab eod. No PCT needed.
Looking to gain 10-15 pounds of lean muscle mass and lower my body fat percentage. I know this is going to be tough and may not be reachable but we will see in 5-6 weeks. May need to do a cut/recomp following this cycle depending on where I land.
My diet and training plans are:
Diet:
Meal 1: Oat bar, 2 scoops of protein powder, 1 serving of nuts.
Meal 2: 1 Can of tuna, 1 cup of Quinoa w/ green onions. 2 hard boiled eggs w/ yolk.
Meal 3: 1 Serving of grilled lamb, 1 cup of Basmati Rice and 1 cup of Salad
Meal 4: 1 Serving of Cashews or Pecans, 1 Turkey Sandwich (3 oz turkey w/ 2 slices of Rye Bread). 2 hard boiled egg whites.
Meal 5: PWO: 2 scoops of protein powder, 1 Serving of nuts
Meal 6: 1-2 serving of protein (beef or chicken), 1-2 serving of veggies, 1 cup of Rice or Quinoa.
Meal 7: 2 scoops of protein powder.
Training:
Monday and Thursday:
Flat Bench @ 210 # 5 sets of 8
Incline Bench @ 150# 5 sets of 8
Decline Bench @ 150# 5 sets of 8
Flat Bench Flyes @ 40-45# 5 sets of 8 or machine at 170# 5 sets of 8
Deltoid Fly @ 20-25# 5 sets of 8
Tuesday and Friday:
Incline Zottman Curls @ 35# 5 set of 8
Skull Crushers @ 70# 5 sets of 8
Hammer Curls @ 45# 5 sets of 8
21’s @ 50# 1 set
Cable Pull Downs @ 60# 4 sets of 10
Preacher Curls @ 125#, pyramid -10# per set x 5
Weighted Dips @ 45#, 30, 25, 20, 15, 10
Wednesday and Sunday:
Flat Bench @ 100# 5 sets of 5 (warm up)
Squats @ 200# 5 sets of 5
Dead Lifts @ 150# 5 sets of 5
Barbell Rows @ 150# 5 sets of 5
Deltoid Fly @ 20-25# 5 sets of 8
I will be updating this log periodically. It may not be daily due to my other commitments but I will update when I have a chance.