Oakley's Diet & Training Log

[Oakley6575]

Morning Weight: 179.0lbs

Medium Day
2,994cal.
266g P
360g C
54g F (33g Added Fats)

Push B​	Set #1​	Reps​	Set #2​	Reps​
Cable Rear Delt Flys​	10lbs​	22​	10lbs​	19​
Cable Lateral Raises​	10lbs​	19​	10lbs​	16​
DB Overhead Press​	60lbs​	10​	60lbs​	9​
Incline DB Press​	70lbs​	11​	70lbs​	8​
Dips​	50lbs​	13​	50lbs​	10​
Tricep Rope Pushdowns​	15lbs​	22​	15lbs​	19​
Hack Squat​	230lbs​	12​	230lbs​	9​
Calf Raises​	100lbs​	18​	100lbs​	14​

 

[Oakley6575]

Morning Weight: 178.6lbs

Low Day
2,483cal.
268g P
180g C
77g F (55g Added Fats)

HIIT Cardio​	Incline​	Resistance​	Duration​
Elliptical​	50%​	10​	12 minutes​

 

[Oakley6575]

Morning Weight: 177.4lbs

Low Day
2,483cal.
268g P
180g C
77g F (55g Added Fats)

HIIT Cardio	Incline	Resistance	Duration
Elliptical	50%	10	12 minutes

 

[Oakley6575]

Morning Weight: 174.4lbs

High Day
3,404cal.
188g P
625g C
17g F (0g Added Fats)

Pull A	Set #1	Reps	Set #2	Reps
RDL	185lbs	15	185lbs	13
Back Hyperextension	45lbs	16	45lbs	15
Lat Pulldowns	130lbs	14	130lbs	9
DB Chest Supported Row	45lbs	15	45lbs	12
BB Shrugs	205lbs	16	205lbs	15
EZ Bar Curls	85lbs	11	85lbs	8
Hanging Leg Raises	BW	18	BW	15

 

[Oakley6575]

Morning Weight: 180.0lbs

Medium Day
3,078cal.
272g P
375g C
54g F (33g Added Fats)

Push A​	Set #1​	Reps​	Set #2​	Reps​
Incline BB Press​	200lbs​	12​	200lbs​	8​
Dips​	50lbs​	13​	50lbs​	10​
Tricep Rope Pushdowns​	25lbs​	15​	25lbs​	13​
DB Rear Delt Flys​	35lbs​	16​	35lbs​	14​
DB Lateral Raises​	30lbs​	14​	30lbs​	13​
Leg Extensions​	160lbs​	13​	160lbs​	10​
Calf Raises​	100lbs​	18​	100lbs​	14​

 

[Oakley6575]

Morning Weight: 181.4lbs

Low Day
2,566cal.
272g P
188g C
80g F (56g Added Fats)

HIIT Cardio​	Incline​	Resistance​	Duration​
Elliptical​	50%​	10​	12 minutes​

 

[Oakley6575]

Morning Weight: 179.0lbs

High Day
3,400cal.
183g P
625g C
19g F (0g Added Fats)

Pull B​	Set #1​	Reps​	Set #2​	Reps​
Lying Leg Curls​	75lbs​	13​	75lbs​	11​
Back Hyperextension​	50lbs​	15​	50lbs​	12​
Neutral Grip Pull Ups​	BW​	10​	BW​	8​
DB Chest Supported Row​	47.5lbs​	14​	47.5lbs​	12​
BB Shrugs​	225lbs​	15​	225lbs​	13​
Hammer Curls​	35lbs​	17​	35lbs​	13​
Cable Crunches​	70lbs​	16​	70lbs​	13​

 

[Oakley6575]

Morning Weight: 179.8lbs

Medium Day
3,090cal.
272g P
375g C
56g F (33g Added Fats)

Push B​	Set #1​	Reps​	Set #2​	Reps​
Cable Rear Delt Flys​	15lbs​	15​	15lbs​	12​
Cable Lateral Raises​	15lbs​	13​	15lbs​	12​
Seated Overhead Press​	95lbs​	17​	95lbs​	13​
Incline DB Press​	70lbs​	12​	70lbs​	9​
Dips​	50lbs​	14​	50lbs​	9​
Tricep Rope Pushdowns​	27.5lbs​	14​	27.5lbs​	13​
Hack Squat​	240lbs​	12​	240lbs​	10​
Calf Raises​	120lbs​	14​	120lbs​	11​

 

[Oakley6575]

Morning Weight: 179.6lbs

Low Day
2,567cal.
272g P
188g C
80g F (56g Added Fats)

Going to see how condition and gym performance hold going from 12 minute HIIT three times a week to (2) 25 minute outdoor walks daily with my pup.

 

[Send0]

scale is slowly moving up.. you're doing an excellent job man.

 

[Oakley6575]

scale is slowly moving up.. you're doing an excellent job man.

Thanks bud. Moving up too quickly for my liking but conditioning has been holding so it just must be the rebound phase.

 

[Oakley6575]

Morning Weight: 179.4lbs

Low Day
2,567cal.
272g P
188g C
80g F (56g Added Fats)

 

[Oakley6575]

Morning Weight: 177.4lbs

High Day
3,494cal.
185g P
650g C
17g F (0g Added Fats)

Thought I'd post some pics since I'm four weeks into this gaining phase. Left is me four weeks ago at 167.0lbs. Right is me this morning ten pounds heavier.

 

[Oakley6575]

Pull A​	Set #1​	Reps​	Set #2​	Reps​
RDL​	205lbs​	13​	205lbs​	11​
Back Hyperextension​	55lbs​	14​	55lbs​	11​
Lat Pulldowns​	130lbs​	14​	130lbs​	10​
DB Chest Supported Row​	47.5lbs​	15​	47.5lbs​	13​
BB Shrugs​	225lbs​	14​	225lbs​	13​
EZ Bar Curls​	85lbs​	12​	85lbs​	9​
Hanging Leg Raises​	BW​	19​	BW​	15​

 

[Oakley6575]

Morning Weight: 182.6lbs

Medium Day
3,186cal.
276g P
390g C
58g F (34g Added Fats)

Push A​	Set #1​	Reps​	Set #2​	Reps​
Incline BB Press​	205lbs​	11​	205lbs​	8​
Dips​	50lbs​	14​	50lbs​	10​
Tricep Rope Pushdowns​	27.5lbs​	15​	27.5lbs​	13​
DB Rear Delt Flys​	37.5lbs​	14​	37.5lbs​	12​
DB Lateral Raises​	30lbs​	15​	30lbs​	13​
Leg Extensions​	170lbs​	13​	170lbs​	9​
Calf Raises​	120lbs​	15​	120lbs​	12​

 

[eazy]

me this morning

well done. looking great.

 

[Yano]

Morning Weight: 177.4lbs

High Day
3,494cal.
185g P
650g C
17g F (0g Added Fats)

Thought I'd post some pics since I'm four weeks into this gaining phase. Left is me four weeks ago at 167.0lbs. Right is me this morning ten pounds heavier.

View attachment 50143

View attachment 50144

View attachment 50145

Bad Mothafucker right there , nice work !

 

[Oakley6575]

well done. looking great.

Bad Mothafucker right there , nice work !

Thanks guys! Appreciate it

 

[Oakley6575]

Morning Weight: 183.6lbs

Low Day
2,624cal.
277g P
195g C
82g F (57g Added Fats)

 

[Oakley6575]

Morning Weight: 180.4lbs

High Day
3,494cal.
185g P
650g C
17g F (0g Added Fats)

Pull B​	Set #1​	Reps​	Set #2​	Reps​
Lying Leg Curls​	75lbs​	14​	75lbs​	12​
Back Hyperextension​	55lbs​	15​	55lbs​	13​
Neutral Grip Pull Ups​	BW​	10​	BW​	8​
DB Chest Supported Row​	50lbs​	13​	50lbs​	11​
BB Shrugs​	225lbs​	15​	225lbs​	14​
Hammer Curls​	40lbs​	14​	40lbs​	11​
Cable Crunches​	75lbs​	14​	75lbs​	12​