Oakley's Diet and Training Log

[Oakley6575]

Morning Weight: 213.2lbs

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

Chest​	Weight​	Target Reps​	Sets​
Fly Machine​	180lbs​	15​	4​
Incline BB Press​	195lbs​	15​	4​
Flat DB Press​	60lbs​	12​	4​
Decline BB Press​	175lbs​	15​	4​
Calf Raises​	145lbs​	15​	3​

 

[Oakley6575]

Morning Weight: 213.8lbs

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

Back​	Weight​	Target Reps​	Sets​
DB Chest Supported Rows​	70lbs​	12​	4​
Seated Cable Rows​	90lbs​	15​	4​
Lat Pulldowns​	130lbs​	15​	4​
Lat Prayers​	40lbs​	15​	4​
Shrugs​	70lbs​	15​	4​
Decline Sit Ups​	10lbs​	AMRAP​	3​

 

[Oakley6575]

Morning Weight: 215.2lbs

Low Day
Direct Protein: 250g
Direct Carbs: 220g
Added Fats: 58g

 

[Oakley6575]

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

Shoulders​	Weight​	Target Reps​	Sets​
DB Lateral Raises​	30lbs​	15​	6​
Overhead Press​	85lbs​	15​	4​
Cable Lateral Raises​	0lbs​	15​	3​
Reverse Fly Machine​	100lbs​	15​	4​
Calf Raises​	145lbs​	15​	3​