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​

 

[Oakley6575]

Morning Weight: 215.2lbs

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

Arms​	Weight​	Target Reps​	Sets​
EZ Bar Tricep Extensions​	70lbs​	15​	5​
Tricep EZ Bar Pushdowns​	55lbs​	15​	5​
EZ Bar Curls​	85lbs​	15​	3​
DB Curls​	30lbs​	12​	3​
Decline Sit Ups​	10lbs​	AMRAP​	3​

 

[Oakley6575]

Morning Weight: 214.8lbs

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

Legs​	Weight​	Target Reps​	Sets​
Lying Leg Curls​	80lbs​	15​	4​
RDL​	135lbs​	12​	2​
Leg Press​	450lbs​	15​	4​
Leg Extensions​	135lbs​	12​	3​
Calf Raises​	145lbs​	15​	3​

 

[Oakley6575]

Morning Weight: 214.6lbs

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

 

[Oakley6575]

Morning Weight: 214.6lbs

Medium Day
Direct Protein: 260g
Direct Carbs: 455g
Added Fats: 21g

I mentioned to Justin that I need a deload this week. He dropped the food on all days for the deload and said we might leave food lower at this point but we will reassess each week.

All last week I had joint pain and feel like I'm an old man. I thought It was time to deload but it just hit me that I upped my primo dose two weeks ago. I'm thinking it's the primo causing the issues. My E2 must be tanked. Going to change that this week while I deload and see how my body feels.

 

[Oakley6575]

Morning Weight: 214.2lbs

High Day
Direct Protein: 220g
Direct Carbs: 775g
Added Fats: 0g

 

[Oakley6575]

Low Day
Direct Protein: 250g
Direct Carbs: 175g
Added Fats: 70g

 

[Oakley6575]

Morning Weight: 212.6lbs

Medium Day
Direct Protein: 260g
Direct Carbs: 455g
Added Fats: 21g

 

[Oakley6575]

Morning Weight: 212.4lbs

Medium Day
Direct Protein: 260g
Direct Carbs: 455g
Added Fats: 21g

 

[Oakley6575]

Morning Weight: 213.6lbs

High Day
Direct Protein: 220g
Direct Carbs: 775g
Added Fats: 0g

 

[Oakley6575]

Morning Weight: 212.8lbs

Weight drop again after a high day and HUGE cheat meal last night. Don't know how its possible with the amount of Mcdonalds I ate.

Low Day
Direct Protein: 250g
Direct Carbs: 175g
Added Fats: 70g

 

[Oakley6575]

Here are some comparison shots from my first growth phase. I'm seven months in at this point with a mini cut in the middle. First time getting lean on the left in March 2024 and the right was my check ins sent to Justin yesterday. We are 10 weeks in from when we ended the mini cut. I'm assuming we will grow for another twelve weeks or so. I sure miss being lean but I'm trusting Justin will pack some meat on me.

 

[DECLAN]

You’re getting wider brother, I can’t wait to see how much you’re going to grow after this phase.

 

[Eddie.]

Solid progress. I like the way you look now more. Yes, you're not THAT lean but hell, you're definitely lean for an off season. The ripped look is great for going on stage, or beach. Rest of the year bigger, fuller look while maintain visible abs is my favourite but that's just me.

 

[Oakley6575]

You’re getting wider brother, I can’t wait to see how much you’re going to grow after this phase.

Me too. It's been a fun journey.

Solid progress. I like the way you look now more. Yes, you're not THAT lean but hell, you're definitely lean for an off season. The ripped look is great for going on stage, or beach. Rest of the year bigger, fuller look while maintain visible abs is my favourite but that's just me.

Thanks bud! I think if I was doing it myself again, I'd keep myself somewhere in the middle of these two pics. I feel like a real fat ass right now.

 

[Ateam2023]

this is one of my favorite threads brother , keep up the awesome work , the detailed journey is very regimented

 

[Oakley6575]

this is one of my favorite threads brother , keep up the awesome work , the detailed journey is very regimented

Thanks bud!