Oakley's Diet and Training Log

Morning Weight: 209.4lbs

High Day

Direct Protein: 220g
Direct Carbs: 785g
Added Fats: 0g

Not sure what happened today. Decided to change my training split halfway through my workout so i'll be scattered all week getting all my body parts in. I'll figure it out. Going to drop down to four days a week training and get somewhere between 10-20 working sets in for each muscle group. I'd like to play with hammering a muscle group each day and letting it recover for a week instead of the high frequency thing and see how I feel.

Exercise
Weight
Target Reps
Sets
Incline BB Press
225lbs​
12​
3​
Flat DB Fly
30lbs​
15​
4​
EZ Bar Tricep Extensions
65lbs​
15​
4​
Tricep EZ Bar Pushdowns
50lbs​
15​
3​
Calf Raises
140lbs​
15​
3​
Decline Sit Ups
BW​
AMRAP​
3​
 
Morning Weight: 212.4lbs

Medium Day

Direct Protein: 260g
Direct Carbs: 500g
Added Fats: 21g

Shoulders
Weight
Target Reps
Sets
DB Shoulder Press
40lbs​
15​
4​
DB Lateral Raises
30lbs​
15​
6​
Cable Lateral Raises
10lbs​
15​
6​
Decline Sit Ups
BW​
AMRAP​
3​
 
Morning Weight: 213.2lbs

High Day

Direct Protein: 220g
Direct Carbs: 785g
Added Fats: 0g

Started telmisartan, nebivolol, and hctz. Trying to get bp down from 133/68. I have had a high resting heart rate for a good while as well which I belived started at the same time as me running a high dose of GH. Trying to get all these issues nipped in the bud so I can have an optimal growth period.

Also I'm only two days in, but this "bro split" is awesome so far.

Back
Weight
Target Reps
Sets
DB Chest Supported Row
60lbs​
15​
4​
Lat Pulldowns
125lbs​
15​
4​
Lat Prayers
10lbs​
15​
4​
Face Pulls
30lbs​
15​
4​
Shrugs
70lbs​
15​
4​
Calf Raises
140lbs​
15​
3​
 
Morning Weight: 210.0lbs

Medium Day

Direct Protein: 260g
Direct Carbs: 500g
Added Fats: 21g

Today I made up for some missed volume on chest from Monday when I changed my split halfway through the workout. :rolleyes:


Haven't done dips in a while. I hung 30lbs off me and was wondering why it was so fucking heavy. Then I realized I'm 30lbs heavier than I was last time I did them.

Once I got to pushdowns, I had a terrible pain in my left elbow. Couldn't get it to go away so I had to kill the exercise.


Arms
Weight
Target Reps
Sets
Flat DB Press
60lbs​
12​
4​
Dips
30lbs​
12​
4​
Tricep EZ Bar Pushdowns
50lbs
15
3
EZ Bar Curls
80lbs​
15​
5​
EZ Bar Cable Curls
30lbs​
15​
5​
Decline Sit Ups
BW​
AMRAP​
3​
 
Morning Weight: 209.8lbs

High Day

Direct Protein: 220g
Direct Carbs: 785g
Added Fats: 0g

Justin wants to skip the cruise period and blast through an off season. We will see if he changes the diet at all after today's check ins.


Legs
Weight
Target Reps
Sets
Lying Leg Curls
75lbs​
15​
4​
RDL
135lbs​
12​
2​
Leg Press
450lbs​
15​
4​
Leg Extensions
135lbs​
12​
6​
Calf Raises
140lbs​
15​
3​
 
Morning Weight: 209.8lbs

Medium Day

Direct Protein: 260g
Direct Carbs: 520g
Added Fats: 21g

Back
Weight
Target Reps
Sets
DB Chest Supported Row
60lbs​
15​
4​
Lat Pulldowns
125lbs​
15​
4​
Lat Prayers
30lbs​
15​
4​
Face Pulls
60lbs​
20​
4​
Shrugs
70lbs​
15​
4​
Calf Raises
140lbs​
15​
3​
 
Morning Weight: 209.6lbs

High Day

Direct Protein: 220g
Direct Carbs: 800g
Added Fats: 0g

Chest
Weight
Target Reps
Sets
Incline BB Press
225lbs​
12​
4​
Flat DB Press
60lbs​
12​
4​
Dips
20lbs​
15​
4​
Flat DB Fly
30lbs​
15​
4​
Decline Sit Ups
BW​
AMRAP​
3​
 
Morning Weight: 210.4lbs

Medium Day

Direct Protein: 260g
Direct Carbs: 520g
Added Fats: 21g

Shoulders
Weight
Target Reps
Sets
DB Lateral Raises
30lbs​
15​
6​
DB Shoulder Press
40lbs​
15​
4​
Cable Lateral Raises
0lbs​
15​
6​
Reverse Fly Machine
90lbs​
15​
4​
Calf Raises
145lbs​
15​
3​
 
Morning Weight: 211.4lbs

Medium Day

Direct Protein: 260g
Direct Carbs: 520g
Added Fats: 21g

Arms
Weight
Target Reps
Sets
EZ Bar Tricep Extensions
65lbs​
15​
5​
Tricep EZ Bar Pushdowns
50lbs​
15​
5​
EZ Bar Curls
85lbs​
15​
5​
EZ Bar Cable Curls
30lbs​
15​
5​
Decline Sit Ups
10lbs​
AMRAP​
3​
 
Morning Weight: 211.8lbs

High Day

Direct Protein: 220g
Direct Carbs: 800g
Added Fats: 0g

Legs
Weight
Target Reps
Sets
Lying Leg Curls
75lbs​
15​
4​
RDL
135lbs​
12​
2​
Leg Press
450lbs​
15​
4​
Leg Extensions
135lbs​
12​
6​
Calf Raises
145lbs​
15​
3​
 
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