Oakley's Diet & Training Log

[Oakley6575]

Welcome , come on in I'll show ya round the clubhouse ...

View attachment 46183

If I would have attempted that rep, I would need something much stronger than Ibuprofen.

 

[Oakley6575]

Going to add AM fasted cardio to training days now and push my workouts to afternoon. Hoping I can push hard and get lean before the new year but I'm sure that is wishful thinking. I've never been 10% so I'm sure I have a lot more fat to lose than I think.

Pull workout later today.

Cardio​	Incline​	Speed​	Duration​
Incline Treadmill​	10%​	2.5 mph​	45 minutes​

 

[Oakley6575]

Pull​	Set #1​	Reps​	Set #2​	Reps​	Set #3​	Reps​
Close Grip Pulldowns​	140lbs​	14​	140lbs​	10​	-​	-​
Seated Cable Rows​	140lbs​	13​	140lbs​	11​	-​	-​
Single Arm DB Rows​	85lbs​	13​	85lbs​	11​	-​	-​
Barbell Shrugs​	225lbs​	19​	225lbs​	15​	-​	-​
Rack Pulls​	325lbs​	10​	325lbs​	10​	-​	-​
Lying Cable Face Pulls​	80lbs​	18​	80lbs​	15​	80lbs​	13​

Thinking about pulling the trigger on something like this: https://www.titan.fitness/strength/...body/leg-press-hack-squat-machine/400698.html

Any thoughts?

 

[Oakley6575]

Pulled the trigger on that hack and leg press combo last night. I think it will be worth the space it takes up in the long run. I also played around with the cable attachment on my rack this morning. Looks like I can fab up some foot plates for the back of my rack and create a belt squat pretty easily. Going to figure that out soon.

Today I'm doing (2) cardio sessions. I think I'm going to continue this until the end of the cut. All off days will be (2) seperate 45 minute sessions while all training days will be fasted AM cardio with training in the afternoon. I'm also going to throw calves and abs in on Wednesdays and Saturdays after cardio instead of doing them on training days.

Cardio​	Incline​	Speed​	Duration​
Incline Treadmill​	10%​	2.5 mph​	45 minutes​

Calves / Abs​	Set #1​	Reps​	Set #2​	Reps​	Set #3​	Reps​
Calf Raises​	130lbs​	15​	130lbs​	12​	105lbs​	7​
Cable Crunches​	80lbs​	16​	80lbs​	12​	65lbs​	12​

Cardio​	Incline​	Speed​	Duration​
Incline Treadmill​	10%​	2.5 mph​	45 minutes​

 

[Oakley6575]

Really felt weak today on my first movement. Dragging ass from the diet towards the end of the week. Suffer, suffer, suffer and get this fat off. My inner bitch has been talking to me about adding a second cheat/high day in on Thursdays. But I keep telling that bitch to STFU so I can get all the fat off quickly.

Cardio	Incline	Speed	Duration
Incline Treadmill	10%	2.5 mph	45 minutes

Push	Set #1	Reps	Set #2	Reps	Set #3	Reps
Incline BB Press	195lbs	10	195lbs	6	-	-
Incline DB Press	65lbs	11	65lbs	9	-	-
Incline DB Flys	55lbs	11	55lbs	9	-	-
DB Overhead Press	45lbs	10	45lbs	8	-	-
DB Hammer Raises	20lbs	12	20lbs	11	-	-
DB Lateral Raises	20lbs	9	20lbs	8	20lbs	7

 

[Diesel59]

I've spent a lot of time browsing that TITAN website. That always looked like a solid machine to me, and with a price that's hard to beat. The only other realistic option for a regular guy is to order a used commercial gym leg Press. One that will naturally be better than something from TITAN, but will also have 10-20 (or even more) years of daily use on it.

I think you made the right choice.

 

[Oakley6575]

I've spent a lot of time browsing that TITAN website. That always looked like a solid machine to me, and with a price that's hard to beat. The only other realistic option for a regular guy is to order a used commercial gym leg Press. One that will naturally be better than something from TITAN, but will also have 10-20 (or even more) years of daily use on it.

I think you made the right choice.

Yea and it having the hack and leg press in one machine, I think it will work great for the tiny space I have on one side of my garage. It's actually out for delivery today already so I'm going to get it put together so I can train legs tomorrow.

 

[Diesel59]

Yea and it having the hack and leg press in one machine, I think it will work great for the tiny space I have on one side of my garage.

That's a other reason it's great and I didn't even think of that. Anything that can combine two machines in one is key when you're dealing with a limited space.

It's actually out for delivery today already so I'm going to get it put together so I can train legs tomorrow.

That's awesome. You should post it once you have it assembled.

 

[Oakley6575]

Skipped training today because the hack/leg press was out for delivery. I wanted to get it together and train legs tomorrow with it.

Cardio​	Incline​	Speed​	Duration​
Incline Treadmill​	10%​	2.5 mph​	45 minutes​

Cardio​	Incline​	Speed​	Duration​
Incline Treadmill​	10%​	2.5 mph​	45 minutes​

 

[Oakley6575]

Well, I got it together today. Took about 2-1/2 hours. Honestly not super happy with the hack side of it, but leg press seems to work well for me. I am used to squatting ass to grass and with the hack, bottoming it out only puts me right at parallel. So each rep feels weird to me. I'm basically setting the load down on the stops and then firing up so I loose tension at the bottom.

I got through legs and was done. Skipped arms. I'll probably do them tomorrow after my morning cardio session. This is the end of week 4 doing a PSMF style diet. I'm dragging ass.

I don't know if I should go to maintenance for a week, or continue the PSMF style diet, but with two refeed days instead of one. Last option I thought about was just adding 50-75g of carbs preworkout on training days. My workouts are suffering which is the last thing I want. Here is where I'm at right now. Still have a lot of fat on my lower back and belly.

Cardio​	Incline​	Speed​	Duration​
Incline Treadmill​	10%​	2.5 mph​	45 minutes​

Legs / Arms​	Set #1​	Reps​	Set #2​	Reps​
Hack Squat​	140lbs​	15​	140lbs​	13​
Leg Extensions​	170lbs​	14​	170lbs​	10​
Lying Leg Curls​	90lbs​	11​	90lbs​	7​
RDLs​	225lbs​	8​	225lbs​	7​
Leg Press​	180lbs​	30​	180lbs​	24​

 

[Oakley6575]

Cardio​	Incline​	Speed​	Duration​
Incline Treadmill​	10%​	2.5 mph​	45 minutes​

Calves / Abs​	Set #1​	Reps​	Set #2​	Reps​	Set #3​	Reps​
Calf Raises​	135lbs​	12​	135lbs​	10​	110lbs​	7​
Cable Crunches​	80lbs​	17​	80lbs​	12​	65lbs​	12​

Cardio​	Incline​	Speed​	Duration​
Incline Treadmill​	10%​	2.5 mph​	45 minutes​

 

[Oakley6575]

Weight: 176.2lbs

Down 2.2lbs from last week. I only see a subtle difference in my physique. Was hoping for a bigger change with all the cardio I did this last week. Pics below are 28 days apart:

 

[CohibaRobusto]

I can see a big difference, you're getting leaner. It's especially noticeable on the front flexed pose. Good work.

 

[Oakley6575]

Push​	Set #1​	Reps​	Set #2​	Reps​	Set #3​	Reps​
Incline BB Press​	195lbs​	11​	195lbs​	7​	-​	-​
Incline DB Press​	65lbs​	11​	65lbs​	9​	-​	-​
Incline DB Flys​	55lbs​	11​	55lbs​	9​	-​	-​
DB Overhead Press​	45lbs​	10​	45lbs​	8​	-​	-​
DB Hammer Raises​	20lbs​	12​	20lbs​	11​	-​	-​
DB Lateral Raises​	20lbs​	13​	20lbs​	10​	20lbs​	9​

 

[Oakley6575]

Cardio​	Incline​	Speed​	Duration​
Incline Treadmill​	10%​	2.5 mph​	45 minutes​

Cardio​	Incline​	Speed​	Duration​
Incline Treadmill​	10%​	2.5 mph​	45 minutes​

 

[Oakley6575]

Cardio​	Incline​	Speed​	Duration​
Incline Treadmill​	10%​	2.5 mph​	45 minutes​

Legs​	Set #1​	Reps​	Set #2​	Reps​
Hack Squat​	180lbs​	12​	180lbs​	11​
Leg Extensions​	170lbs​	15​	170lbs​	11​
Lying Leg Curls​	90lbs​	11​	90lbs​	8​
RDLs​	225lbs​	8​	225lbs​	7​
Leg Press​	270lbs​	25​	270lbs​	23​

 

[Oakley6575]

Carbs have really helped me this week. I have not noticed any issues in the gym and my cravings have been very controlled. Last week was a nightmare compared to this week.

Cardio​	Incline​	Speed​	Duration​
Incline Treadmill​	10%​	2.5 mph​	45 minutes​

Arms​	Set #1​	Reps​	Set #2​	Reps​
Dips​	45lbs​	15​	45lbs​	14​
EZ Incline Overhead Extension​	65lbs​	13​	65lbs​	12​
Tricep Rope Pushdowns​	30lbs​	10​	30lbs​	8​
EZ Bar Curls​	65lbs​	15​	65lbs​	12​
Hammer Curls​	45lbs​	8​	45lbs​	7​
Concentration Curls​	35lbs​	13​	35lbs​	9​

 

[Oakley6575]

Cardio​	Incline​	Speed​	Duration​
Incline Treadmill​	10%​	2.5 mph​	45 minutes​

Cardio​	Incline​	Speed​	Duration​
Incline Treadmill​	10%​	2.5 mph​	45 minutes​

 

[Oakley6575]

Only did one cardio session today. Played a round of golf as my second cardio session. Haven't played in two years and shot 79. Was a fun day. I'm down around 2.5lbs this week so far and cravings haven't been bad at all so it's been a great week. I'll update tomorrow morning with new progress pics and weight.

Cardio	Incline	Speed	Duration
Incline Treadmill	10%	2.5 mph	45 minutes

 

[CJ]

Only did one cardio session today. Played a round of golf as my second cardio session. Haven't played in two years and shot 79. Was a fun day. I'm down around 2.5lbs this week so far and cravings haven't been bad at all so it's been a great week. I'll update tomorrow morning with new progress pics and weight.

Cardio	Incline	Speed	Duration
Incline Treadmill	10%	2.5 mph	45 minutes

Cart or walking?