Oakley's Diet and Training Log

[Oakley6575]

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.

 

[Oakley6575]

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.

 

[Oakley6575]

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.

 

[Oakley6575]

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​

 

[Oakley6575]

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​

 

[Oakley6575]

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​

 

[Oakley6575]

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​

 

[Oakley6575]

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​

 

[Oakley6575]

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​

 

[Oakley6575]

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​

 

[Oakley6575]

Morning Weight: 191.0lbs

Low Day
Direct Protein: 250g
Direct Carbs: 175g
Added Fats: 50g

 

[Oakley6575]

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

 

[Ateam2023]

great log! will be following!

 

[DECLAN]

Two low days with cardio will certainly drain you a bit.

 

[Oakley6575]

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.