Oakley's Diet and Training Log

[Oakley6575]

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]

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]

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]

Amazing transformation.

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

 

[Oakley6575]

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]

Morning Weight: 192.4lbs

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

 

[Oakley6575]

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]

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]

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]

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]

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​

 

[Oakley6575]

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.