Oakley's Diet & Training Log

[JeffGoldblumLips]

your back day numbers always throw me off. you clearly have a decent back but the weight seems low af

You guys are doing opposite things in the gym

 

[Ginevra]

Do You have plan to compete?

 

[Oakley6575]

Do You have plan to compete?

No, I don't. Its in the back of my head, but if I did compete, it would be after an actual growth phase. I've never had a real chance to grow. I've been trying to get lean for years now.

 

[Oakley6575]

Morning Weight: 169.4lbs

Medium Day
2,263cal.
265g P
190g C
49g F (26g Added Fats)

LISS Cardio​	Incline​	Speed​	Duration​
Incline Treadmill​	10%​	2.7 mph​	45 minutes​

 

[Oakley6575]

Push B​	Set #1​	Reps​	Set #2​	Reps​	Set #3​	Reps​
Cable Rear Delt Flys​	0lbs​	20​	0lbs​	19​	0lbs​	18​
Cable Lateral Raises​	0lbs​	19​	0lbs​	18​	-​	-​
DB Lateral Raises​	15lbs​	18​	15lbs​	17​	15lbs​	17​
DB Overhead Press​	35lbs​	17​	35lbs​	14​	-​	-​
Incline DB Press​	47.5lbs​	18​	47.5lbs​	16​	-​	-​
Incline DB Flys​	35lbs​	20​	35lbs​	17​	-​	-​
EZ Incline Overhead Extension​	55lbs​	19​	55lbs​	16​	-​	-​
Tricep Rope Pushdowns​	10lbs​	18​	10lbs​	14​	-​	-​
Hack Squat​	175lbs​	20​	175lbs​	16​	-​	-​
Calf Raises​	90lbs​	19​	90lbs​	14​	-​	-​

 

[Oakley6575]

Morning Weight: 169.6lbs

Low Day
1,960cal.
266g P
61g C
73g F (46g Added Fats)

LISS Cardio​	Incline​	Speed​	Duration​
Incline Treadmill​	10%​	2.7 mph​	45 minutes​

 

[Oakley6575]

Morning Weight: 170.2lbs

Low Day
1,960cal.
266g P
61g C
73g F (46g Added Fats)

LISS Cardio​	Incline​	Speed​	Duration​
Incline Treadmill​	10%​	2.7 mph​	45 minutes​

 

[Oakley6575]

Morning Weight: 169.2lbs

High Day
3,736cal.
200g P
700g C
16g F (0g Added Fats)

Gained another pound this week and leaned out nicely. Looking harder and all my lines are deeper. Again, couldn't ask for better progress.

Pull A​	Set #1​	Reps​	Set #2​	Reps​
Lying Leg Curls​	55lbs​	20​	55lbs​	16​
RDL​	135lbs​	17​	135lbs​	16​
Lat Pulldowns​	110lbs​	18​	110lbs​	14​
Single Arm DB Rows​	55lbs​	19​	55lbs​	17​
Seated Cable Rows​	95lbs​	18​	95lbs​	15​
DB Shrugs​	67.5lbs​	19​	67.5lbs​	17​
Rack Pulls​	275lbs​	18​	275lbs​	16​
EZ Bar Curls​	70lbs​	18​	70lbs​	12​
Concentration Curls​	25lbs​	11​	25lbs​	9​
Cable Crunches​	55lbs​	21​	55lbs​	16​

 

[Oakley6575]

Morning Weight: 174.8lbs

Medium Day
2,272cal.
270g P
189g C
49g F (26g Added Fats)

Bumped cardio speed up again for this week.

LISS Cardio​	Incline​	Speed​	Duration​
Incline Treadmill​	10%​	3 mph​	45 minutes​

 

[Oakley6575]

Push A​	Set #1​	Reps​	Set #2​	Reps​	Set #3​	Reps​
Incline DB Press​	47.5lbs​	28​	47.5lbs​	21​	-​	-​
Incline BB Press​	135lbs​	18​	135lbs​	12​	-​	-​
Incline DB Flys​	35lbs​	19​	35lbs​	17​	-​	-​
Dips​	40lbs​	18​	40lbs​	11​	-​	-​
EZ Incline Overhead Extension​	55lbs​	17​	55lbs​	15​	-​	-​
Tricep Rope Pushdowns​	10lbs​	14​	10lbs​	13​	-​	-​
DB Rear Delt Flys​	15lbs​	25​	15lbs​	23​	15lbs​	21​
DB Lateral Raises​	15lbs​	20​	15lbs​	19​	15lbs​	18​
Leg Extensions​	115lbs​	20​	115lbs​	15​	-​	-​
Calf Raises​	90lbs​	19​	90lbs​	14​	-​	-​

 

[Oakley6575]

Morning Weight: 174.4lbs

Low Day
1,960cal.
266g P
61g C
73g F (46g Added Fats)

LISS Cardio​	Incline​	Speed​	Duration​
Incline Treadmill​	10%​	3 mph​	45 minutes​

 

[Oakley6575]

Morning Weight: 171.0lbs

Medium Day
2,266cal.
269g P
187g C
49g F (26g Added Fats)

LISS Cardio​	Incline​	Speed​	Duration​
Incline Treadmill​	10%​	3 mph​	45 minutes​

 

[Oakley6575]

My hams where still really sore today from Monday's workout. Not sure why but I'll pull a set out of RDL's on my Pull A workout and see if they are recovered for next Thursday.

Pull B​	Set #1​	Reps​	Set #2​	Reps​	Set #3​	Reps​
Lying Leg Curls​	55lbs​	0​	55lbs​	0​	-​	-​
RDL​	135lbs​	0​	135lbs​	0​	-​	-​
Lat Pulldowns​	110lbs​	19​	110lbs​	15​	-​	-​
Single Arm DB Rows​	55lbs​	19​	55lbs​	16​	-​	-​
Seated Cable Rows​	95lbs​	18​	95lbs​	16​	-​	-​
DB Shrugs​	67.5lbs​	19​	67.5lbs​	18​	-​	-​
DB Chest Supported Row​	47.5lbs​	10​	47.5lbs​	9​	-​	-​
Back Hyperextention​	25lbs​	15​	25lbs​	12​	-​	-​
EZ Bar Curls​	70lbs​	18​	70lbs​	12​	-​	-​
Hammer Curls​	27.5lbs​	18​	27.5lbs​	14​	-​	-​
Cable Crunches​	60lbs​	18​	60lbs​	15​	60lbs​	12​

 

[Oakley6575]

Morning Weight: 169.6lbs

Medium Day
2,266cal.
269g P
187g C
49g F (26g Added Fats)

LISS Cardio​	Incline​	Speed​	Duration​
Incline Treadmill​	10%​	3 mph​	45 minutes​

 

[Oakley6575]

Push B​	Set #1​	Reps​	Set #2​	Reps​	Set #3​	Reps​	Set #4​	Reps​
Cable Rear Delt Flys​	5lbs​	17​	5lbs​	16​	5lbs​	15​	-​	-​
Cable Lateral Raises​	0lbs​	21​	0lbs​	20​	0lbs​	19​	0lbs​	18​
DB Overhead Press​	35lbs​	19​	35lbs​	16​	-​	-​	-​	-​
Incline DB Press​	47.5lbs​	19​	47.5lbs​	17​	-​	-​	-​	-​
Incline DB Flys​	37.5lbs​	18​	37.5lbs​	16​	-​	-​	-​	-​
EZ Incline Overhead Extension​	55lbs​	20​	55lbs​	17​	55lbs​	13​	55lbs​	11​
Hack Squat​	180lbs​	18​	180lbs​	15​	-​	-​	-​	-​
Calf Raises​	90lbs​	20​	90lbs​	15​	90lbs​	12​	-​	-​

 

[Oakley6575]

Morning Weight: 169.6lbs

Low Day
1,960cal.
266g P
61g C
73g F (46g Added Fats)

LISS Cardio​	Incline​	Speed​	Duration​
Incline Treadmill​	10%​	3 mph​	45 minutes​

 

[Oakley6575]

Morning Weight: 169.2lbs

High Day
3,777cal.
205g P
700g C
17g F (0g Added Fats)

I upped cardio intensity last week and my body comp and weight didn't change this week. I'm pretty happy with where I am and I think I'm in a good place to start a long term bulk. I'm going to up food this week and see what it does for me. Every time I' haven't made progress for a week or two, when I increase calories, I seem to lean out more.

This weekend I'm going back to Disney with the family. Going to be gone from Saturday to Wednesday. Will probably come back leaner from this trip again.

Here is where I am this morning. I need to learn how to pose. I never know what to do with my stomach in my front double. I feel like it always looks better in a vacuum but I have a really hard time hitting it that way.

 

[software]

when u adding some calories back?

 

[Oakley6575]

when u adding some calories back?

Right away. I'll take my daily average up to around 2700-2800cal this week. Right now its at 2350cal. Going to move into a bulking diet so i'll have two high days a week, Monday and Thursday.

 

[software]

Lookin forward to it