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.

 

[Oakley6575]

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​