Oakley's Diet and Training Log

Oakley6575 · Aug 15, 2024

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

Oakley6575 · Aug 16, 2024

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

Oakley6575 · Aug 17, 2024

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

malfeasance · Aug 17, 2024

Amazing transformation.

How long ago was the "before" picture in the first post?

Oakley6575 · Aug 17, 2024

malfeasance said:
Amazing transformation.

How long ago was the "before" picture in the first post?

Thanks bud. I believe the before pic was in 2019. I lost 50lbs over the next year but half of it was muscle. I was 175 and still fat. I didn't really start making progress until end of 2022.

Oakley6575 · Aug 18, 2024

Morning Weight: 192.4lbs

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

Oakley6575 · Aug 19, 2024

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

Oakley6575 · Aug 20, 2024

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

Oakley6575 · Aug 21, 2024

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

Oakley6575 · Aug 22, 2024

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

mochul · Aug 22, 2024

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

Oakley6575 said:
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

Oakley6575 · Aug 22, 2024

mochul said:
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.

Oakley6575 · Aug 23, 2024

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

Oakley6575 · Aug 24, 2024

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.

DECLAN · Aug 24, 2024

Oakley6575 said:
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.

Oakley6575 · Aug 24, 2024

DECLAN said:
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.

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.

Oakley6575 · Aug 25, 2024

Morning Weight: 195.8lbs

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

Over five lbs of water came off yesterday so hopefully this water bullshit will stabilize in the next couple days.

Oakley6575 · Aug 26, 2024

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

Oakley6575 · Aug 27, 2024

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

Oakley6575 · Aug 28, 2024

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.

Oakley's Diet and Training Log

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