Oakley's Diet and Training Log

Morning Weight: 190.0lbs

Low Day

2,750cal.
258g P
297g C
59g F (26g Added Fats)

My quads and hams are still fried from Wednesday's workout. I think the low food this week has fucked recovery. I'm just going to go hammer my calves and let everything else rest and recover.

Just waiting on the starting plan from Justin so I can get started. Very anxious. :D
 
Morning Weight: 189.8lbs

Low Day

2,864cal.
258g P
249g C
93g F (63g Added Fats)

Hoping to get my plan tomorrow from Justin.
 
Morning Weight: 189.8lbs

Low Day

2,655cal.
275g P
201g C
84g F (50g Added Fats)

It's go time boys! Got my plan this morning before I had eaten my first meal so today is my first day at it with Justin. His plan is to lean me out until I can take full advantage of a rebound, then we will move back into an offseason phase.
 
Cardio is set at 20min HIIT five times a week. One minute going as hard as possible, and one minute low intensity to recover.

HIIT Cardio
Incline
Resistance
Duration
Elliptical
50%​
10​
20 minutes​
 
Morning Weight: 189.0lbs

High Day

4,656cal.
280g P
829g C
24g F (6g Added Fats)

Pull A
Weight
Reps
Sets
DB Chest Supported Row
45lbs​
15​
4​
Seated Cable Rows
120lbs​
15​
4​
DB Seated Rear Delt Flys
25lbs​
20​
6​
BB Shrugs
185lbs​
15​
3​
EZ Bar Curls
75lbs​
15​
5​
DB Curls
25lbs​
15​
5​
Decline Crunches
BW​
AMRAP​
4​
 
Morning Weight: 191.4lbs

Medium Day

3,012cal.
304g P
297g C
68g F

Push A
Weight
Reps
Sets
Incline BB Press
195lbs​
12​
6​
Dips
35lbs​
15​
4​
DB Seated Overhead Press
40lbs​
15​
4​
Seated DB Lateral Raises
20lbs​
15​
6​
EZ Bar Tricep Extensions
55lbs​
15​
5​
Tricep Rope Pushdowns
20lbs​
15​
5​
 
Morning Weight: 192.8lbs

Medium Day

Direct Protein: 260g
Direct Carbs: 270g
Added Fats: 34g

HIIT Cardio
Incline
Resistance
Duration
Elliptical
50%​
10​
20 minutes​

Legs
Weight
Reps
Sets
Calf Raises
120lbs​
15​
4​
Lying Leg Curls
65lbs​
15​
5​
RDL
185lbs​
12​
3​
Leg Extensions
115lbs​
15​
5​
Leg Press
400lbs​
12​
3​
 
Morning Weight: 192.0lbs

Medium Day

Direct Protein: 260g
Direct Carbs: 270g
Added Fats: 34g

Pull B
Weight
Reps
Sets
Neutral Grip Pull Ups
BW​
AMRAP​
4​
Lat Pulldowns
120lbs​
15​
5​
DB Seated Rear Delt Flys
25lbs​
20​
6​
BB Shrugs
185lbs​
15​
4​
EZ Bar Curls
75lbs​
15​
5​
DB Curls
25lbs​
15​
5​
Decline Crunches
BW​
AMRAP​
4​
 
Morning Weight: 190.2lbs

Medium Day

Direct Protein: 260g
Direct Carbs: 270g
Added Fats: 34g

Not going to log my cardio since I always forget to add it here. Right now Justin has me on 20min HIIT 5x/week. I'm using the elliptical and it kicks my ass. Average heart rate has been 150-153bpm. Max between 167-170bpm. I did cardio on my last leg day and trained two hours later. I felt like it hindered my workout a bit so I'm going to do cardio everyday except my two legs days per week from now on.

Push B
Weight
Reps
Sets
DB Flat Press
70lbs​
12​
6​
Dips
35lbs​
15​
4​
DB Seated Overhead Press
40lbs​
15​
4​
Seated DB Lateral Raises
20lbs​
15​
6​
EZ Bar Tricep Extensions
55lbs​
15​
5​
Tricep Rope Pushdowns
20lbs​
15​
5​
 
Morning Weight: 190.2lbs

Medium Day

Direct Protein: 260g
Direct Carbs: 270g
Added Fats: 34g

Legs
Weight
Reps
Sets
Calf Raises
120lbs​
15​
4​
Lying Leg Curls
65lbs​
15​
5​
RDL
185lbs​
12​
3​
Leg Extensions
115lbs​
15​
5​
Hack Squat
140lbs​
12​
3​
 
Justin just dropped food pretty hard on medium and low days. Also increased cardio to 30 minutes HIIT. I'm not sure how the fuck I'll be able to do 30 min since 20 min has me maxed out.

New diet for today:

Low Day
Direct Protein: 250g
Direct Carbs: 95g
Added Fats: 41g
 
Morning Weight: 190.6lbs

High Day

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

Did 30min of HIIT this morning fasted. Intensity had to drop significantly to get through it. Tomorrow I will go a bit harder.

This week is my scheduled deload week. Rest of the week will be pump/bullshit workouts to get recovered for the start of a new meso cycle.
 
Morning Weight: 191.0lbs

Medium Day

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

Legs A
Weight
Sets
Calf Raises
70lbs​
2​
Lying Leg Curls
40lbs​
2​
RDL
110lbs​
1​
Leg Extensions
80lbs​
2​
Leg Press
250lbs​
1​
 
Morning Weight: 190.0lbs

Medium Day

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

Pull B
Weight
Sets
Neutral Grip Pull Ups
BW​
2​
Lat Pulldowns
70lbs​
2​
DB Seated Rear Delt Flys
15lbs​
3​
BB Shrugs
110lbs​
2​
EZ Bar Curls
45lbs​
2​
DB Curls
15lbs​
2​
Decline Crunches
BW​
2​
 
Justin just dropped food pretty hard on medium and low days. Also increased cardio to 30 minutes HIIT. I'm not sure how the fuck I'll be able to do 30 min since 20 min has me maxed out.

New diet for today:

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

He wants to lean you out? Because from the pics you're already pretty lean. Or he wants to spare carbs making the high days even higher?
 
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