Oakley's Diet and Training Log

[Oakley6575]

Morning Weight: 216.0lbs

Medium Day
Direct Protein: 310g
Direct Carbs: 575g
Added Fats: 40g

Pull​	Weight​	Target Reps​	Sets​
DB Chest Supported Rows​	70lbs​	15​	3​
Seated Cable Rows​	120lbs​	15​	3​
Lat Pulldowns​	140lbs​	15​	3​
Lat Prayers​	45lbs​	15​	3​
Shrugs​	80lbs​	15​	3​
Calf Raises​	155lbs​	15​	3​

 

[Oakley6575]

Morning Weight: 217.0lbs

Medium Day
Direct Protein: 310g
Direct Carbs: 575g
Added Fats: 40g

Arms​	Weight​	Target Reps​	Sets​
Close Grip Bench Press​	155lbs​	15​	3​
Tricep EZ Bar Pushdowns​	70lbs​	15​	3​
EZ Bar Curls​	90lbs​	12​	3​
DB Preacher Curls​	30lbs​	12​	3​
Decline Sit Ups​	10lbs​	AMRAP​	3​

 

[Ateam2023]

Morning Weight: 217.0lbs

Medium Day
Direct Protein: 310g
Direct Carbs: 575g
Added Fats: 40g

Arms​	Weight​	Target Reps​	Sets​
Close Grip Bench Press​	155lbs​	15​	3​
Tricep EZ Bar Pushdowns​	70lbs​	15​	3​
EZ Bar Curls​	90lbs​	12​	3​
DB Preacher Curls​	30lbs​	12​	3​
Decline Sit Ups​	10lbs​	AMRAP​	3​

killer log Brother , very regimented ,,,,,

 

[Oakley6575]

killer log Brother , very regimented ,,,,,

Thanks bud. Same shit day in, and day out.

 

[Ateam2023]

Thanks bud. Same shit day in, and day out.

once you get a set program, its just like clockwork actually , Robotic,, Lol

 

[Oakley6575]

Morning Weight: 217.8lbs

Low Day
Direct Protein: 300g
Direct Carbs: 300g
Added Fats: 84g

My body seems to like the bump in food. I'm not lean by any means but I had veins coming down my lats yesterday that haven't been there in a while. Feeling full again.

 

[Oakley6575]

Morning Weight: 216.8lbs

High Day
Direct Protein: 260g
Direct Carbs: 850g
Added Fats: 0g

Legs​	Weight​	Target Reps​	Sets​
Calf Raises​	155lbs​	15​	3​
Lying Leg Curls​	85lbs​	15​	4​
RDL​	135lbs​	12​	2​
Leg Press​	540lbs​	12​	3​
Leg Extensions​	145lbs​	12​	3​

 

[Oakley6575]

Morning Weight: 218.8lbs

Low Day
Direct Protein: 300g
Direct Carbs: 300g
Added Fats: 84g

 

[Oakley6575]

Morning Weight: 220.4lbs

Medium Day
Direct Protein: 310g
Direct Carbs: 575g
Added Fats: 40g

Was strong as fuck today. Felt like I was on roids or something.

Push​	Weight​	Target Reps​	Sets​
Fly Machine​	240lbs​	15​	3​
Incline BB Press​	205lbs​	12​	2​
Flat DB Press​	60lbs​	12​	2​
DB Lateral Raises​	35lbs​	15​	4​
Cable Lateral Raises​	5lbs​	15​	2​
Reverse Fly Machine​	140lbs​	15​	3​
Decline Sit Ups​	10lbs​	AMRAP​	3​