Oakley's Diet and Training Log

Morning Weight: 190.0lbs

Medium Day

Direct Protein: 260g
Direct Carbs: 375g
Added Fats: 28g

Pull B
Weight
Reps
Sets
Neutral Grip Pull Ups
BW​
AMRAP​
4​
Lat Pulldowns
120lbs​
15​
4​
DB Seated Rear Delt Flys
20lbs​
20​
5​
DB Shrugs
70lbs​
15​
3​
EZ Bar Curls
75lbs​
15​
4​
DB Curls
25lbs​
15​
3​
Decline Crunches
BW​
AMRAP​
4​
 
Morning Weight: 193.4lbs

Medium Day

Direct Protein: 260g
Direct Carbs: 375g
Added Fats: 28g

Push B
Weight
Reps
Sets
Incline BB Press
200lbs​
12​
4​
DB Flat Press
55lbs​
12​
3​
Dips
25lbs​
15​
2​
EZ Bar Tricep Extensions
60lbs​
15​
4​
Tricep Rope Pushdowns
20lbs​
15​
3​
Seated DB Lateral Raises
25lbs​
15​
4​
 
Morning Weight: 192.6lbs

Medium Day

Direct Protein: 260g
Direct Carbs: 375g
Added Fats: 28g

Legs B
Weight
Reps
Sets
Calf Raises
120lbs​
15​
4​
Lying Leg Curls
75lbs​
15​
4​
RDL
185lbs​
12​
2​
Leg Extensions
155lbs​
12​
4​
Hack Squat
200lbs​
12​
2​
 
Morning Weight: 189.8lbs

High Day

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

Pull A
Weight
Reps
Sets
DB Chest Supported Row
50lbs​
15​
5​
Seated Cable Rows
120lbs​
15​
4​
DB Seated Rear Delt Flys
20lbs​
20​
5​
DB Shrugs
70lbs​
15​
4​
EZ Bar Curls
75lbs​
15​
5​
DB Curls
25lbs​
15​
4​
Decline Crunches
BW​
AMRAP​
4​
 
Morning Weight: 193.8lbs

Medium Day

Direct Protein: 260g
Direct Carbs: 375g
Added Fats: 28g

Push A
Weight
Reps
Sets
Incline BB Press
205lbs​
12​
4​
DB Flat Press
55lbs​
12​
4​
Dips
25lbs​
15​
3​
EZ Bar Tricep Extensions
60lbs​
15​
5​
Tricep Rope Pushdowns
20lbs​
15​
4​
Seated DB Lateral Raises
25lbs​
15​
5​
 
Morning Weight: 193.2lbs

Medium Day

Direct Protein: 260g
Direct Carbs: 375g
Added Fats: 28g

Legs A
Weight
Reps
Sets
Calf Raises
120lbs​
15​
4​
Lying Leg Curls
75lbs​
15​
5​
RDL
185lbs​
12​
2​
Leg Extensions
155lbs​
12​
5​
Leg Press
440lbs​
12​
2​
 
Morning Weight: 192.6lbs

High Day

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

Tried a split I made yesterday. Took 70 minutes with me supersetting all exercises I could. It was pretty tough to be honest. Going to roll with it for a while and see what happens. Goal is to maximize volume and frequency. Going to train 6x/week with an A day and B day. We'll see how it goes..

B Day
Weight
Reps
Sets
Incline BB Press
205lbs​
12​
4​
DB Flat Press
55lbs​
12​
3​
Cable Crunch
70lbs​
15​
3​
EZ Bar Tricep Extensions
60lbs​
15​
3​
Tricep Rope Pushdowns
20lbs​
15​
3​
Leg Extensions
165lbs​
12​
3​
Seated DB Lateral Raises
25lbs​
15​
4​
Leg Press
460lbs​
12​
3​
DB Seated Rear Delt Flys
20lbs​
15​
3​
Calf Raises
120lbs​
15​
3​
 
I think you are better off combining legs with arms and back with chest. Arms are easy to train so you can still push hard for legs
Morning Weight: 192.6lbs

High Day

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

Tried a split I made yesterday. Took 70 minutes with me supersetting all exercises I could. It was pretty tough to be honest. Going to roll with it for a while and see what happens. Goal is to maximize volume and frequency. Going to train 6x/week with an A day and B day. We'll see how it goes..

B Day
Weight
Reps
Sets
Incline BB Press
205lbs​
12​
4​
DB Flat Press
55lbs​
12​
3​
Cable Crunch
70lbs​
15​
3​
EZ Bar Tricep Extensions
60lbs​
15​
3​
Tricep Rope Pushdowns
20lbs​
15​
3​
Leg Extensions
165lbs​
12​
3​
Seated DB Lateral Raises
25lbs​
15​
4​
Leg Press
460lbs​
12​
3​
DB Seated Rear Delt Flys
20lbs​
15​
3​
Calf Raises
120lbs​
15​
3​
 
I think you are better off combining legs with arms and back with chest. Arms are easy to train so you can still push hard for legs
The way I have it, equalizes sets per session. If I move arms and legs to the same day, that day would have 8 more sets per session making it a very long session time wise. If anything, I would want my leg sessions to be shorter time wise than my other sessions since they are so taxing to train.
 
Morning Weight: 197.2lbs

Medium Day

Direct Protein: 260g
Direct Carbs: 375g
Added Fats: 28g

Jinxed myself talking about my back a couple days ago.. That night, I was walking in to my pantry, and my lower back let go. This is always how it happens.. I'm literally doing nothing, and my back gives out. Been extremely tight and painful for the last couple days now. Training through it but hoping I don't have to take some days off to get it back to a doable pain level.

Set Style
Exercise
Weight
Target Reps
Sets
Superset #1
DB Chest Supported Row
50lbs​
15​
4​
Superset #1
Hanging Leg Raises
BW​
AMRAP​
3​
Straight
Lat Pulldowns
120lbs​
15​
4​
Superset #2
EZ Bar Curls
75lbs​
15​
3​
Superset #2
Lying Leg Curls
75lbs​
15​
3​
Superset #3
DB Curls
25lbs​
15​
3​
Superset #3
RDL
135lbs​
12​
2​
Straight
Seated DB Lateral Raises
25lbs​
15​
4​
Superset #4
DB Seated Rear Delt Flys
20lbs​
15​
3​
Superset #4
Calf Raises
120lbs​
15​
3​
 
Morning Weight: 201.0lbs

Low Day

Direct Protein: 250g
Direct Carbs: 220g
Added Fats: 41g

Golfing today so no training. Going to take tomorrow off as well. I changed my test/primo ratio on Wednesday to bring my E2 up and fuck me, I'm holding so much water, I can barely move. I've gained 8lbs in three days. Hoping it falls off soon because this sucks.
 
Morning Weight: 201.0lbs

Low Day

Direct Protein: 250g
Direct Carbs: 220g
Added Fats: 41g

Golfing today so no training. Going to take tomorrow off as well. I changed my test/primo ratio on Wednesday to bring my E2 up and fuck me, I'm holding so much water, I can barely move. I've gained 8lbs in three days. Hoping it falls off soon because this sucks.
What’s your ped dosages now if you don’t mind me asking. Last time I binged on tasty salty high fat foods and gained 10lbs in a day was nasty lol. Ankle and pitting shin edema isn’t fun at all.
 
What’s your ped dosages now if you don’t mind me asking. Last time I binged on tasty salty high fat foods and gained 10lbs in a day was nasty lol. Ankle and pitting shin edema isn’t fun at all.
Yea it's not fun at all. Luckily I don't ever get edema, but I hold all my water in my love handles, belly, and face. My face is huge right now. :D o_O

I moved my test to 1150mg and primo to 350mg. My E2 on 1g test and 400 primo was 22 and I'd like it up around 40 if possible so I'm going to check bloods in four weeks and see where this ratio puts me.
 
Morning Weight: 194.2lbs

Medium Day

Direct Protein: 260g
Direct Carbs: 375g
Added Fats: 28g

Set Style
Exercise
Weight
Target Reps
Sets
Superset #1
Incline BB Press
205lbs​
12​
4​
Superset #1
DB Lateral Raises
25lbs​
15​
4​
Superset #2
DB Flat Press
55lbs​
12​
3​
Superset #2
DB Seated Rear Delt Flys
15lbs​
20​
3​
Straight
EZ Bar Tricep Extensions
60lbs​
15​
4​
Superset #3
Tricep Rope Pushdowns
20lbs​
15​
3​
Superset #3
Leg Extensions
165lbs​
12​
3​
Straight
Leg Press
470lbs​
12​
3​
Superset #4
Decline Sit Ups
BW​
AMRAP​
3​
Superset #4
Calf Raises
120lbs​
15​
3​
 
Morning Weight: 193.4lbs

High Day

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

Justin upped food again yesterday on my low and medium days. I also decided to train five days this week instead of six and see how I feel. Will probably be more sustainable and it keeps my volume in a 12-20 sets per week range which seems like a sweet spot for most.

Set Style
Exercise
Weight
Target Reps
Sets
Straight
DB Chest Supported Row
55lbs​
15​
4​
Superset #1
Lat Pulldowns
120lbs​
15​
4​
Superset #1
Seated DB Lateral Raises
25lbs​
15​
4​
Straight
EZ Bar Curls
75lbs​
15​
4​
Superset #2
DB Curls
25lbs​
15​
3​
Superset #2
Lying Leg Curls
75lbs​
15​
3​
Superset #3
DB Seated Rear Delt Flys
15lbs​
20​
3​
Superset #3
RDL
185lbs​
12​
2​
Superset #4
Hanging Leg Raises
BW​
AMRAP​
3​
Superset #4
Calf Raises
120lbs​
15​
3​
 
Morning Weight: 199.2lbs

Low Day

Direct Protein: 250g
Direct Carbs: 250g
Added Fats: 35g

Decided to train 5x per week this week and see how I feel. Also going to do all straight sets the next couple training sessions. I'm going too close to failure on all sets so I am gassed on the second exercise of each superset. I definitely feel it is sub optimal. We'll see what the changes do and see if this split is sustainable.
 
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