Oakley's Diet and Training Log

Oakley6575 · Jul 19, 2024

Morning Weight: 188.4lbs

Medium Day
Direct Protein: 250g
Direct Carbs: 175g
Added Fats: 31g

Push B	Weight	Sets
DB Flat Press	40lbs	3
Dips	20lbs	2
DB Seated Overhead Press	25lbs	2
Seated DB Lateral Raises	10lbs	3
EZ Bar Tricep Extensions	35lbs	2
Tricep Rope Pushdowns	10lbs	2

Oakley6575 · Jul 20, 2024

Morning Weight: 188.0lbs

Medium Day
Direct Protein: 250g
Direct Carbs: 175g
Added Fats: 31g

Legs B	Weight	Sets
Calf Raises	70lbs	2
Lying Leg Curls	40lbs	2
RDL	110lbs	1
Leg Extensions	70lbs	2
Hack Squat	110lbs	1

Oakley6575 · Jul 21, 2024

Morning Weight: 187.8lbs

Low Day
Direct Protein: 250g
Direct Carbs: 95g
Added Fats: 41g

Justin liked progress this week. No changes to the diet or cardio, thank god.

AlexDavis43 · Jul 21, 2024

Oakley6575 said:
Morning Weight: 187.8lbs

Low Day
Direct Protein: 250g
Direct Carbs: 95g
Added Fats: 41g

Justin liked progress this week. No changes to the diet or cardio, thank god.

Not sure if you've mentioned, but which Justin is this?

Oakley6575 · Jul 21, 2024

AlexDavis43 said:
Not sure if you've mentioned, but which Justin is this?

Justin Harris

Oakley6575 · Jul 22, 2024

Morning Weight: 186.2lbs

High Day
Direct Protein: 220g
Direct Carbs: 820g
Added Fats: 0g

Back to the beginning of a new meso cycle.

Pull A	Weight	Reps	Sets
DB Chest Supported Row	50lbs	15	2
Seated Cable Rows	120lbs	15	2
DB Seated Rear Delt Flys	25lbs	20	3
DB Shrugs	70lbs	15	2
EZ Bar Curls	75lbs	15	2
DB Curls	25lbs	15	2
Decline Crunches	BW	AMRAP	2

Oakley6575 · Jul 23, 2024

Morning Weight: 192.0lbs

Medium Day
Direct Protein: 250g
Direct Carbs: 175g
Added Fats: 31g

Push A	Weight	Reps	Sets
Incline BB Press	195lbs	12	3
Dips	35lbs	15	2
DB Seated Overhead Press	40lbs	15	2
Seated DB Lateral Raises	20lbs	15	3
EZ Bar Tricep Extensions	60lbs	15	2
Tricep Rope Pushdowns	20lbs	15	2

Oakley6575 · Jul 24, 2024

Morning Weight: 190.2lbs

Medium Day
Direct Protein: 250g
Direct Carbs: 175g
Added Fats: 31g

Legs A	Weight	Reps	Sets
Calf Raises	120lbs	15	2
Lying Leg Curls	65lbs	15	2
RDL	185lbs	12	1
Leg Extensions	135lbs	12	2
Leg Press	420lbs	12	1

Oakley6575 · Jul 25, 2024

Morning Weight: 189.4lbs

Medium Day
Direct Protein: 250g
Direct Carbs: 175g
Added Fats: 31g

Pull B	Weight	Reps	Sets
Neutral Grip Pull Ups	BW	AMRAP	2
Lat Pulldowns	120lbs	15	2
DB Seated Rear Delt Flys	25lbs	20	3
DB Shrugs	70lbs	15	2
EZ Bar Curls	75lbs	15	2
DB Curls	25lbs	15	2
Decline Crunches	BW	AMRAP	2

Oakley6575 · Jul 26, 2024

Morning Weight: 188.4lbs

Medium Day
Direct Protein: 250g
Direct Carbs: 175g
Added Fats: 31g

Push B	Weight	Reps	Sets
DB Flat Press	70lbs	12	2
Dips	35lbs	15	2
DB Seated Overhead Press	40lbs	15	2
Seated DB Lateral Raises	20lbs	15	3
EZ Bar Tricep Extensions	60lbs	15	2
Tricep Rope Pushdowns	20lbs	15	2

Oakley6575 · Jul 27, 2024

Morning Weight: 186.8lbs

Medium Day
Direct Protein: 250g
Direct Carbs: 175g
Added Fats: 31g

Legs B	Weight	Reps	Sets
Calf Raises	120lbs	15	2
Lying Leg Curls	65lbs	15	2
RDL	185lbs	12	1
Leg Extensions	135lbs	12	2
Hack Squat	180lbs	12	1

Oakley6575 · Jul 28, 2024

Morning Weight: 185.8lbs

Low Day
Direct Protein: 250g
Direct Carbs: 95g
Added Fats: 41g

Oakley6575 · Jul 29, 2024

Morning Weight: 185.6lbs

High Day
Direct Protein: 220g
Direct Carbs: 820g
Added Fats: 0g

Justin said he is stepping the diet up and wants to ride it out for three weeks longer. Just started some contest prep supps and he wants to give them time to do their magic. High day remains the same, medium days he dropped the carbs by 10g a meal. Low days he dropped all the carbs out except for 10g per meal, and upped the added fats to 10g per meal. Going to get diced. I asked him how lean he wants me to get during these last three weeks. If I was in contest prep, how many weeks out should I be at the end of this cut phase. Interested to see what he says.

No additional cardio.

Pull A	Weight	Reps	Sets
DB Chest Supported Row	50lbs	15	3
Seated Cable Rows	120lbs	15	3
DB Seated Rear Delt Flys	25lbs	20	4
DB Shrugs	70lbs	15	2
EZ Bar Curls	75lbs	15	3
DB Curls	25lbs	15	3
Decline Crunches	BW	AMRAP	2

DECLAN · Jul 29, 2024

Oakley6575 said:
Morning Weight: 185.6lbs

High Day
Direct Protein: 220g
Direct Carbs: 820g
Added Fats: 0g

Justin said he is stepping the diet up and wants to ride it out for three weeks longer. Just started some contest prep supps and he wants to give them time to do their magic. High day remains the same, medium days he dropped the carbs by 10g a meal. Low days he dropped all the carbs out except for 10g per meal, and upped the added fats to 10g per meal. Going to get diced. I asked him how lean he wants me to get during these last three weeks. If I was in contest prep, how many weeks out should I be at the end of this cut phase. Interested to see what he says.

No additional cardio.

Pull A
Weight
Reps
Sets
DB Chest Supported Row
50lbs
15
3
Seated Cable Rows
120lbs
15
3
DB Seated Rear Delt Flys
25lbs
20
4
DB Shrugs
70lbs
15
2
EZ Bar Curls
75lbs
15
3
DB Curls
25lbs
15
3
Decline Crunches
BW
AMRAP
2

Do you mind posting before and after pics brother. I love Justin’s approach, I am loosely following his style through watching videos for Big Paul’s channel.

Oakley6575 · Jul 29, 2024

DECLAN said:
Do you mind posting before and after pics brother. I love Justin’s approach, I am loosely following his style through watching videos for Big Paul’s channel.

Yes, i'll definitely post up picture of when I started with Justin, and pictures of where we end the cut. Three more weeks, and I'll get some up.

Oakley6575 · Jul 30, 2024

Morning Weight: 191.2lbs

Medium Day
Direct Protein: 250g
Direct Carbs: 135g
Added Fats: 31g

Push A	Weight	Reps	Sets
Incline BB Press	195lbs	12	2
DB Flat Press	70lbs	12	2
Dips	35lbs	15	1
Seated DB Lateral Raises	20lbs	15	4
EZ Bar Tricep Extensions	60lbs	15	3
Tricep Rope Pushdowns	20lbs	15	3

Oakley6575 · Jul 31, 2024

Morning Weight: 190.4lbs

Medium Day
Direct Protein: 250g
Direct Carbs: 135g
Added Fats: 31g

Legs A	Weight	Reps	Sets
Calf Raises	120lbs	15	3
Lying Leg Curls	65lbs	15	3
RDL	185lbs	12	1
Leg Extensions	135lbs	12	3
Leg Press	420lbs	12	1

Oakley6575 · Aug 1, 2024

Morning Weight: 187.8lbs

Medium Day
Direct Protein: 250g
Direct Carbs: 135g
Added Fats: 31g

Justin said I'm somewhere between 6-8 weeks out based on my check ins from last Saturday. He wants me to be 4 weeks out before we rebound. So hopefully we can get it done in the next 2-1/2 weeks.

Pull B	Weight	Reps	Sets
Neutral Grip Pull Ups	BW	AMRAP	3
Lat Pulldowns	120lbs	15	3
DB Seated Rear Delt Flys	25lbs	20	4
DB Shrugs	70lbs	15	2
EZ Bar Curls	75lbs	15	3
DB Curls	25lbs	15	3
Decline Crunches	BW	AMRAP	2

Oakley6575 · Aug 2, 2024

Morning Weight: 185.4lbs

Medium Day
Direct Protein: 250g
Direct Carbs: 135g
Added Fats: 31g

Push B	Weight	Reps	Sets
Incline BB Press	200lbs	12	2
DB Flat Press	55lbs	12	2
Dips	25lbs	15	1
EZ Bar Tricep Extensions	60lbs	15	3
Tricep Rope Pushdowns	20lbs	15	3
Seated DB Lateral Raises	20lbs	15	4

Oakley6575 · Aug 3, 2024

Morning Weight: 185.8lbs

Medium Day
Direct Protein: 250g
Direct Carbs: 135g
Added Fats: 31g

Legs B	Weight	Reps	Sets
Calf Raises	120lbs	15	3
Lying Leg Curls	65lbs	15	3
RDL	185lbs	12	1
Leg Extensions	135lbs	12	3
Hack Squat	180lbs	12	1

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