Oakley's Diet and Training Log

Morning Weight: 192.8lbs

Medium Day

3,637cal.
213g P
563g C
59g F (35g Added Fats)

Legs A
Weight
Reps
Sets
Calf Raises
120lbs​
15​
3​
Leg Press
400lbs​
12​
3​
Hack Squat
180lbs​
12​
3​
Leg Extensions
115lbs​
15​
4​
RDL
185lbs​
12​
3​
Lying Leg Curls
65lbs​
15​
4​
 
Morning Weight: 192.0lbs

High Day

4,430cal.
172g P
901g C
15g F (6g Added Fats)

Pull B
Weight
Reps
Sets
Neutral Grip Pull Ups
BW​
AMRAP​
3​
Lat Pulldowns
120lbs​
15​
4​
BB Shrugs
225lbs​
15​
2​
EZ Bar Curls
75lbs​
15​
4​
DB Curls
25lbs​
15​
4​
Decline Crunches
BW​
AMRAP​
3​
 
Morning Weight: 194.8lbs

Medium Day

3,637cal.
213g P
563g C
59g F (35g Added Fats)

Push B
Weight
Reps
Sets
Seated Overhead Press
115lbs​
12​
3​
DB Seated Rear Delt Flys
25lbs​
20​
5​
Seated DB Lateral Raises
25lbs​
15​
5​
DB Flat Press
65lbs​
12​
3​
Dips
45lbs​
15​
4​
Tricep Rope Pushdowns
20lbs​
15​
4​
Single Arm Cable Pulldowns
5lbs​
15​
4​
 
Morning Weight: 194.8lbs

Medium Day

3,637cal.
213g P
563g C
59g F (35g Added Fats)

Legs
Weight
Reps
Sets
Calf Raises
120lbs​
15​
3​
RDL
185lbs​
12​
3​
Lying Leg Curls
65lbs​
15​
4​
Leg Press
400lbs​
12​
3​
Hack Squat
140lbs​
12​
3​
Leg Extensions
115lbs​
15​
4​
 
Morning Weight: 193.2lbs

Low Day

3,055cal.
258g P
297g C
93g F (62g Added Fats)

Off to Disneyland this week. It's my sons 8th birthday on Tuesday. Going to use the week as a very mini cut. I'll give myself one day to indulge at the park but all other days will be in a deficit. My cardio is shit now that I've gained all this weight so I'm going to be dying with all the walking.
 
Morning Weight: 192.0lbs

High Day

4,430cal.
172g P
901g C
15g F (6g Added Fats)

Pull A
Weight
Reps
Sets
DB Chest Supported Row
45lbs​
15​
3​
Seated Cable Rows
120lbs​
15​
3​
BB Shrugs
225lbs​
15​
2​
EZ Bar Curls
75lbs​
15​
4​
DB Curls
25lbs​
15​
4​
Decline Crunches
BW​
AMRAP​
3​
 
Maybe I can get everyones perspective. On the left is me at the beginning of my current bulk (167.0lbs) and the right is me on Monday after 12 weeks (186.0lbs). Obviously I was depleted and the 19lb weight gain is mostly water, glycogen and some fat, but I feel like I should have made more progress than I have. I know 12 weeks isn't shit in this sport so I'm not trying to come off as impatient or greedy, but I want to make sure I'm capitalizing on every lever I have.

Do you guys feel I'm on track, or that I should have grown more in the last 12 weeks than I actually have?

View attachment 285575View attachment 285576View attachment 285577
I didn't see anyone chiming in, so I will give my opinion.

I think you are doing great. Don't try to push too hard and gain a ton of weight just to put excess fat on and have to pull it off later.

Your weight is climbing and you are maintaining good conditioning.
I like .25% to .5% weight gain per week. Keep the weight gain constant and focus on improving your lifts. This way you can keep pushing for a longer offseason.
 
I didn't see anyone chiming in, so I will give my opinion.

I think you are doing great. Don't try to push too hard and gain a ton of weight just to put excess fat on and have to pull it off later.

Your weight is climbing and you are maintaining good conditioning.
I like .25% to .5% weight gain per week. Keep the weight gain constant and focus on improving your lifts. This way you can keep pushing for a longer offseason.
Thanks bud! I'll keep trucking along.
 
Morning Weight: 194.6lbs

Medium Day

3,637cal.
213g P
563g C
59g F (35g Added Fats)

Push A
Weight
Reps
Sets
Incline BB Press
195lbs​
12​
3​
Dips
45lbs​
15​
5​
Seated Overhead Press
115lbs​
12​
3​
DB Seated Rear Delt Flys
25lbs​
20​
5​
Seated DB Lateral Raises
25lbs​
15​
5​
EZ Bar Tricep Extensions
55lbs​
15​
4​
Tricep Rope Pushdowns
20lbs​
15​
4​
 
Morning Weight: 195.8lbs

Medium Day

3,637cal.
213g P
563g C
59g F (35g Added Fats)

Legs
Weight
Reps
Sets
Calf Raises
120lbs​
15​
3​
RDL
185lbs​
12​
3​
Lying Leg Curls
65lbs​
15​
4​
Leg Press
400lbs​
12​
3​
Leg Extensions
115lbs​
15​
4​
 
Morning Weight: 197.6lbs

High Day

4,430cal.
172g P
901g C
15g F (6g Added Fats)

Pull B
Weight
Reps
Sets
Neutral Grip Pull Ups
BW​
AMRAP​
3​
Lat Pulldowns
120lbs​
15​
4​
BB Shrugs
225lbs​
15​
2​
EZ Bar Curls
75lbs​
15​
4​
DB Curls
25lbs​
15​
4​
Decline Crunches
BW​
AMRAP​
3​
 
Morning Weight: 200.2lbs

Medium Day

3,637cal.
213g P
563g C
59g F (35g Added Fats)

Obviously my body is having a terrible rebound after not training or eating on plan last week. I feel terrible and I am just holding a god awful amount of water. Hoping it falls off within the next hour or two because this is crazy. :ROFLMAO: I was 188lbs the morning after I got back from vacation. Up 12 fucking lbs of water in six days. Might die. I don't know.

Push B
Weight
Reps
Sets
DB Flat Press
70lbs​
12​
3​
Dips
45lbs​
15​
5​
Seated Overhead Press
115lbs​
12​
3​
DB Seated Rear Delt Flys
25lbs​
20​
5​
Seated DB Lateral Raises
20lbs​
15​
5​
EZ Bar Tricep Extensions
55lbs​
15​
4​
Tricep Rope Pushdowns
20lbs​
15​
4​
 
Morning Weight: 201.6lbs

Medium Day

3,637cal.
213g P
563g C
59g F (35g Added Fats)

Last night I took my hot wife to Power Slap. I wore some long socks under my jeans. When I got home, and took those socks off, it was very apparent how much water I'm holding. It's pretty crazy.

Also, I tweaked my back on my first set of hacks. Got loaded up and in position and realized I didn't have my belt on. I thought, oh fuck it, the weight is really light. Eight reps in, I tweaked my back somehow so I killed the set. Rested and tried for a second set and could feel the pain in my back before starting my first rep. So I racked it and went and did some extra sets of leg extensions. Fuck me.

Legs
Weight
Reps
Sets
Calf Raises
120lbs​
15​
3​
Lying Leg Curls
65lbs​
15​
4​
RDL
185lbs​
12​
3​
Leg Extensions
115lbs​
15​
6​
Hack Squat
140lbs​
12​
1​
 
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