Oakley's Diet & Training Log

Oakley6575 · Sep 22, 2023

Medium Day
3,468cal.
205g P
532g C
58g F

Used a different handle attachment on pulldowns. Lesson learned. Felt it too much in my arms.

Pull	Load	Reps	Drop Set	Reps
Rack Pulls	335lbs	10	285lbs	6
BB Shrugs	275lbs	13	-	-
Seated Cable Rows	120lbs	16	100lbs	10
Single Arm DB Rows	70lbs	18	-	-
Supinated CG Pulldowns	130lbs	13	110lbs	8
Single Arm Hammer Curls	25lbs	15	-	-
Incline DB Curls	25lbs	15	-	-
DB Spider Curls	25lbs	13	-	-
Concentration Curls	25lbs	13	-	-

Oakley6575 · Sep 23, 2023

Low Day
2,969cal.
245g P
275g C
99g F

Cardio	Incline	Speed	Duration
Incline Treadmill	7%	2.7 mph	30 minutes

Oakley6575 · Sep 24, 2023

Low Day
2,969cal.
245g P
275g C
99g F

Cardio	Incline	Speed	Duration
Incline Treadmill	7%	2.7 mph	30 minutes
Calves & Abs	Set #1	Reps	Set #2	Reps	Set #3	Reps
Calf Raises	115lbs	15	115lbs	10	115lbs	9
Cable Crunches	65lbs	19	65lbs	15	65lbs	10

Oakley6575 · Sep 25, 2023

Weight: 189.0lbs

High Day
4,024cal.
167g P
815g C
11g F

Didn't really gain weight this week. I got off the scale and took the biggest shit of my life. Then 30 minutes later, did the same thing. Was backed up for some reason. So I am probably lighter this week than last..

I upped the calories by 200 for an average of 3500 calories a day. I also feel the need to train more. Not sure why but I decided to add a training day so I can get some more volume in. I'll run it for the next few weeks and see how I like it.

Back	Set #1	Reps	Set #2	Reps	Set #3	Reps
Supinated CG Pulldowns	130lbs	15	130lbs	14	130lbs	13
Seated Cable Rows	120lbs	15	120lbs	12	120lbs	11
Single Arm DB Rows	70lbs	17	70lbs	16
BB Shrugs	275lbs	12	275lbs	10
Rack Pulls	335lbs	10	335lbs	8

PZT · Sep 25, 2023

11 grams of fat?!?!?!? I licked 11 grams off someone’s elses dirty peanut spoon earlier

Oakley6575 · Sep 25, 2023

PZT said:
11 grams of fat?!?!?!? I licked 11 grams off someone’s elses dirty peanut spoon earlier

I know you did! Your daily fat count is the reason I go into your thread everyday.

PZT · Sep 25, 2023

Oakley6575 said:
I know you did! Your daily fat count is the reason I go into your thread everyday.

Id be shredded if I cut it in half haha

Oakley6575 · Sep 25, 2023

PZT said:
Id be shredded if I cut it in half haha

Why do you eat higher fat over higher carb? Just curious.

PZT · Sep 25, 2023

Oakley6575 said:
Why do you eat higher fat over higher carb? Just curious.

Simply because the poor food choices i make lol. I prefer high carb, low fat if im being more serious.

Oakley6575 · Sep 26, 2023

Medium Day
3,675cal.
207g P
573g C
61g F

This workout was death and almost took me 90 minutes.

Chest & Shoulders	Set #1	Reps	Set #2	Reps	Set #3	Reps
Flat DB Flys	50lbs	17	50lbs	13	50lbs	12
Incline BB Press	175lbs	12	175lbs	8	175lbs	6
Dips	0lbs	18	0lbs	12
DB Lateral Raises	25lbs	19	25lbs	15	25lbs	13
Cable Lateral Raises	5lbs	14	5lbs	14	5lbs	14
Lying Cable Face Pulls	25lbs	20	25lbs	20	25lbs	20

Oakley6575 · Sep 27, 2023

Low Day
3,149cal.
246g P
305g C
105g F

Cardio	Incline	Speed	Duration
Incline Treadmill	7%	2.7 mph	30 minutes
Calves & Abs	Set #1	Reps	Set #2	Reps	Set #3	Reps
Calf Raises	115lbs	15	115lbs	10	115lbs	9
Cable Crunches	65lbs	20	65lbs	15	65lbs	11

Oakley6575 · Sep 28, 2023

Medium Day
3,675cal.
207g P
573g C
61g F

Legs	Set #1	Reps	Set #2	Reps	Set #3	Reps
Leg Extensions	140lbs	16	140lbs	14	140lbs	10
Squats w/ SSB	225lbs	8	225lbs	7
Lying Leg Curls	75lbs	15	75lbs	12	75lbs	10
RDLs	225lbs	10	225lbs	10

Oakley6575 · Sep 29, 2023

Medium Day
3,675cal.
207g P
573g C
61g F

Arms	Set #1	Reps	Set #2	Reps	Set #3	Reps
Tricep Pushdowns	65lbs	15	65lbs	13	65lbs	10
EZ Incline Overhead Extension	60lbs	14	60lbs	10	60lbs	10
Flat DB Skullcrushers	20lbs	11	20lbs	8	-	-
Hammer Curls	25lbs	20	25lbs	18	-	-
Incline DB Curls	27.5lbs	14	27.5lbs	12	-	-
DB Spider Curls	27.5lbs	15	27.5lbs	14	-	-
Concentration Curls	25lbs	15	25lbs	12	-	-

Oakley6575 · Sep 30, 2023

Low Day
3,149cal.
246g P
305g C
105g F

Cardio	Incline	Speed	Duration
Incline Treadmill	7%	2.7 mph	30 minutes

Oakley6575 · Oct 1, 2023

Low Day
3,149cal.
246g P
305g C
105g F

Cardio	Incline	Speed	Duration
Incline Treadmill	7%	2.7 mph	30 minutes
Calves & Abs	Set #1	Reps	Set #2	Reps	Set #3	Reps
Calf Raises	120lbs	14	120lbs	11	120lbs	9
Cable Crunches	70lbs	16	70lbs	12	70lbs	8

Oakley6575 · Oct 2, 2023

Weight: 191.2lbs

High Day
3,763cal.
200g P
640g C
42g F

Changed up my diet a bit. I'm going to just have two rotation days instead of three. So I'll have High days on all training days and Low days on my off days. I finally measured my fucking waist this morning (have forgotten every monday morning for like 8 strait weeks). I've gained 1.5" around the fattest part of my belly since August 1st. Damnnnn.

I put this comparison together showing me exactly four weeks apart. September 4th on the left and October 2nd on the right. You can clearly see I'm carrying an inner tube around my waist now.

I want to continue the bulk, I just don't know how long to push it. I'm growing well it looks like, I just don't want to continue this amount of fat gain. Any advice would be great.

Back	Set #1	Reps	Set #2	Reps	Set #3	Reps
Close Grip Pulldowns	135lbs	12	135lbs	9	135lbs	8
Seated Cable Rows	125lbs	13	125lbs	10	125lbs	10
Single Arm DB Rows	70lbs	17	70lbs	16	-	-
BB Shrugs	275lbs	12	275lbs	12	-	-
Rack Pulls	345lbs	10	345lbs	10	-	-

CohibaRobusto · Oct 2, 2023

Oakley6575 said:
I just don't want to continue this amount of fat gain. Any advice would be great

I'd cut down on the carbs and fat. I was in the same boat as you for a while until I lowered carbs and fat drastically, then the fat just started melting away, and I still made some gains while I was blasting like this. I'm about the same wight as you rn, but bf% is way lower now. My macros during this time were 250-300p/150c/50f. Drugs were hgh 4iu, test/deca, and slin.

I'm slowly adding more carbs back in now since I'm at a bf% I can live with.

Oakley6575 · Oct 3, 2023

High Day
3,181cal.
206g P
509g C
35g F

Chest & Shoulders	Set #1	Reps	Set #2	Reps	Set #3	Reps	Set #4	Reps
Flat DB Flys	55lbs	14	55lbs	12	55lbs	11	-	-
Incline BB Press	180lbs	13	180lbs	9	180lbs	8	-	-
DB Hammer Raises	25lbs	12	25lbs	12	-	-	-	-
DB Lateral Raises	25lbs	19	25lbs	15	25lbs	11	25lbs	11
Lying Cable Face Pulls	30lbs	20	30lbs	20	30lbs	20	-	-

Oakley6575 · Oct 4, 2023

High Day
3,076cal.
208g P
485g C
34g F

Legs / Arms	Set #1	Reps	Set #2	Reps	Set #3	Reps
Leg Extensions	145lbs	16	145lbs	12	145lbs	11
Squats w/ SSB	225lbs	8	-	-	-	-
Lying Leg Curls	90lbs	10	90lbs	7	90lbs	6
RDLs	185lbs	12	-	-	-	-
Tricep Pushdowns	70lbs	13	70lbs	11	-	-
EZ Incline Overhead Extension	60lbs	12	60lbs	11	-	-
Hammer Curls	35lbs	15	35lbs	13	-	-
Concentration Curls	30lbs	13	30lbs	11	-	-

Oakley6575 · Oct 5, 2023

High Day
3,076cal.
208g P
485g C
34g F

Pull	Set #1	Reps	Set #2	Reps	Set #3	Reps
Close Grip Pulldowns	135lbs	13	135lbs	10	135lbs	9
Seated Cable Rows	125lbs	14	125lbs	11	125lbs	10
Single Arm DB Rows	75lbs	14	75lbs	12	-	-
Single Arm Cable Shrugs	50lbs	20	50lbs	18	-	-
Rack Pulls	365lbs	10	365lbs	8	-	-
Cable Crunches	70lbs	17	70lbs	12	70lbs	10

Oakley's Diet & Training Log

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