Oakley's Diet and Training Log

[Oakley6575]

Morning Weight: 209.4lbs

High Day
Direct Protein: 220g
Direct Carbs: 785g
Added Fats: 0g

Not sure what happened today. Decided to change my training split halfway through my workout so i'll be scattered all week getting all my body parts in. I'll figure it out. Going to drop down to four days a week training and get somewhere between 10-20 working sets in for each muscle group. I'd like to play with hammering a muscle group each day and letting it recover for a week instead of the high frequency thing and see how I feel.

Exercise​	Weight​	Target Reps​	Sets​
Incline BB Press​	225lbs​	12​	3​
Flat DB Fly​	30lbs​	15​	4​
EZ Bar Tricep Extensions​	65lbs​	15​	4​
Tricep EZ Bar Pushdowns​	50lbs​	15​	3​
Calf Raises​	140lbs​	15​	3​
Decline Sit Ups​	BW​	AMRAP​	3​

 

[Oakley6575]

Morning Weight: 212.4lbs

Medium Day
Direct Protein: 260g
Direct Carbs: 500g
Added Fats: 21g

Shoulders​	Weight​	Target Reps​	Sets​
DB Shoulder Press​	40lbs​	15​	4​
DB Lateral Raises​	30lbs​	15​	6​
Cable Lateral Raises​	10lbs​	15​	6​
Decline Sit Ups​	BW​	AMRAP​	3​

 

[Oakley6575]

Morning Weight: 213.2lbs

High Day
Direct Protein: 220g
Direct Carbs: 785g
Added Fats: 0g

Started telmisartan, nebivolol, and hctz. Trying to get bp down from 133/68. I have had a high resting heart rate for a good while as well which I belived started at the same time as me running a high dose of GH. Trying to get all these issues nipped in the bud so I can have an optimal growth period.

Also I'm only two days in, but this "bro split" is awesome so far.

Back​	Weight​	Target Reps​	Sets​
DB Chest Supported Row​	60lbs​	15​	4​
Lat Pulldowns​	125lbs​	15​	4​
Lat Prayers​	10lbs​	15​	4​
Face Pulls​	30lbs​	15​	4​
Shrugs​	70lbs​	15​	4​
Calf Raises​	140lbs​	15​	3​

 

[malfeasance]

Trying to get bp down from 133/68. I have had a high resting heart rate for a good while as well which I belived started at the same time as me running a high dose of GH.

​

Even a low dose of hgh has that effect on me.

 

[Oakley6575]

Morning Weight: 213.2lbs

Low Day
Direct Protein: 250g
Direct Carbs: 175g
Added Fats: 50g

 

[Oakley6575]

Morning Weight: 210.0lbs

Medium Day
Direct Protein: 260g
Direct Carbs: 500g
Added Fats: 21g

Today I made up for some missed volume on chest from Monday when I changed my split halfway through the workout.

Haven't done dips in a while. I hung 30lbs off me and was wondering why it was so fucking heavy. Then I realized I'm 30lbs heavier than I was last time I did them.

Once I got to pushdowns, I had a terrible pain in my left elbow. Couldn't get it to go away so I had to kill the exercise.

Arms​	Weight​	Target Reps​	Sets​
Flat DB Press​	60lbs​	12​	4​
Dips​	30lbs​	12​	4​
Tricep EZ Bar Pushdowns​	50lbs​	15​	3​
EZ Bar Curls​	80lbs​	15​	5​
EZ Bar Cable Curls​	30lbs​	15​	5​
Decline Sit Ups​	BW​	AMRAP​	3​

 

[Oakley6575]

Morning Weight: 209.8lbs

High Day
Direct Protein: 220g
Direct Carbs: 785g
Added Fats: 0g

Justin wants to skip the cruise period and blast through an off season. We will see if he changes the diet at all after today's check ins.

Legs​	Weight​	Target Reps​	Sets​
Lying Leg Curls​	75lbs​	15​	4​
RDL​	135lbs​	12​	2​
Leg Press​	450lbs​	15​	4​
Leg Extensions​	135lbs​	12​	6​
Calf Raises​	140lbs​	15​	3​

 

[Oakley6575]

Morning Weight: 211.0lbs

Low Day
Direct Protein: 250g
Direct Carbs: 175g
Added Fats: 50g

 

[Oakley6575]

Off season is a go. Going down to two high days a week but got a slight bump in calories on all days. Gear is set at 2 grams. I'm interested to see what body comp looks like along the way.

 

[Oakley6575]

Morning Weight: 209.8lbs

Medium Day
Direct Protein: 260g
Direct Carbs: 520g
Added Fats: 21g

Back​	Weight​	Target Reps​	Sets​
DB Chest Supported Row​	60lbs​	15​	4​
Lat Pulldowns​	125lbs​	15​	4​
Lat Prayers​	30lbs​	15​	4​
Face Pulls​	60lbs​	20​	4​
Shrugs​	70lbs​	15​	4​
Calf Raises​	140lbs​	15​	3​

 

[Oakley6575]

Morning Weight: 209.6lbs

High Day
Direct Protein: 220g
Direct Carbs: 800g
Added Fats: 0g

Chest​	Weight​	Target Reps​	Sets​
Incline BB Press​	225lbs​	12​	4​
Flat DB Press​	60lbs​	12​	4​
Dips​	20lbs​	15​	4​
Flat DB Fly​	30lbs​	15​	4​
Decline Sit Ups​	BW​	AMRAP​	3​

 

[Oakley6575]

Morning Weight: 212.0lbs

Low Day
Direct Protein: 250g
Direct Carbs: 220g
Added Fats: 58g

 

[thomasdurden]

I want to see your face when you look back here after 6 years. I appreciate your effort, brother.
RESPECT

 

[Oakley6575]

I want to see your face when you look back here after 6 years. I appreciate your effort, brother.
RESPECT

Thanks man! That means a lot. It has been great putting in the effort and things pay off.

 

[Oakley6575]

Morning Weight: 210.4lbs

Medium Day
Direct Protein: 260g
Direct Carbs: 520g
Added Fats: 21g

Shoulders​	Weight​	Target Reps​	Sets​
DB Lateral Raises​	30lbs​	15​	6​
DB Shoulder Press​	40lbs​	15​	4​
Cable Lateral Raises​	0lbs​	15​	6​
Reverse Fly Machine​	90lbs​	15​	4​
Calf Raises​	145lbs​	15​	3​

 

[malfeasance]

Wow, 6 sets of dumb bell lateral raises? That is a lot.

 

[Oakley6575]

Wow, 6 sets of dumb bell lateral raises? That is a lot.

I always look forward to shoulders because I think in my head its going to be an easy training day. That is never the case.. My shoulders burn and hurt the entire session.

 

[Oakley6575]

Morning Weight: 211.4lbs

Medium Day
Direct Protein: 260g
Direct Carbs: 520g
Added Fats: 21g

Arms​	Weight​	Target Reps​	Sets​
EZ Bar Tricep Extensions​	65lbs​	15​	5​
Tricep EZ Bar Pushdowns​	50lbs​	15​	5​
EZ Bar Curls​	85lbs​	15​	5​
EZ Bar Cable Curls​	30lbs​	15​	5​
Decline Sit Ups​	10lbs​	AMRAP​	3​

 

[Oakley6575]

Morning Weight: 211.8lbs

High Day
Direct Protein: 220g
Direct Carbs: 800g
Added Fats: 0g

Legs​	Weight​	Target Reps​	Sets​
Lying Leg Curls​	75lbs​	15​	4​
RDL​	135lbs​	12​	2​
Leg Press​	450lbs​	15​	4​
Leg Extensions​	135lbs​	12​	6​
Calf Raises​	145lbs​	15​	3​

 

[Oakley6575]

Morning Weight: 213.8lbs

Low Day
Direct Protein: 250g
Direct Carbs: 220g
Added Fats: 58g