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Oakley's Diet and Training Log

Fasted Weight: 201.8lbs
Waist: 33.625"

Turns out I think it was the Rice n Grinds blowing up in my stomach. I literally only ate bread, fruit, and 100g of squash yesterday as my carb sources and while I felt full by the end of the day, I was not full blown distended like I have been.

Going to enjoy these next two off days from the gym and get back at it Monday.
 
Oakley6575 said:
Fasted Weight: 201.8lbs
Waist: 33.625"

Turns out I think it was the Rice n Grinds blowing up in my stomach. I literally only ate bread, fruit, and 100g of squash yesterday as my carb sources and while I felt full by the end of the day, I was not full blown distended like I have been.

Going to enjoy these next two off days from the gym and get back at it Monday.
Click to expand...
That’s awesome man, congrats! Do you think your gonna try a different brand or just discontinue the COR?
 
Fasted Weight: 201.8lbs
Waist: 33.625"

Today is the start of Week 12. Deload is over and I've made some big changes. Bumped overall calories again, changed my training split and my nutrition split.

Nutrition
Going to a training and rest day diet instead of the High/Medium/Low day split I've always done. I don't really see a benefit in the HML days in the off season. I'll give this a shot and see how it compares. Going to a higher fat approach over the last week or two did not seem to help digestion, bowl movements, distension, etc. I'm going back to high carb, low fat. I've also lowered my protein down to see if food moves through me better. Direct macros are:

Training Day: 215P / 760C / 30AF
Rest Day: 200P / 380C / 60AF

Training
I've worked my ass off in the gym over the last three months training six days a week and don't feel like I'm getting much from it. I'm backing training down to four days a week for the remainder of this phase. Doing a dorian style split:

Monday: Shoulders / Tris / Calves
Tuesday: Back / Rear Delts / Abs
Wednesday: Off
Thursday: Chest / Bis / Calves
Friday: Off
Saturday: Legs / Abs
Sunday: Off
 
Fasted Weight: 201lbs
Waist: 33.5"

Sick workout today. Moved insulin from my pre meal, to right before I go out and train. I'll see how I like that. I'm also taking insulin with my post meal like I have all of this off season.

I'm looking noticeably softer since I upped deca and started moving my E2 up. I felt my nipples all last week, so some of this shit I was reading about deca doesn't seem to be good info, at least for me. I moved drugs to 1250 Test / 500 Primo / 400 Deca.

Also I got Jano results back on all of the gear I have been running which has been underdosed. My Deca 300 was really 225. I've corrected my oils so the concentrations are correct now.

Exercise​
Sets​
Rep Target​
Standing DB Lateral Raises​
4​
15​
Cable Lateral Raises​
3​
15​
Seated DB Lateral Raises​
3​
15​
EZ Overhead Extensions​
3​
15​
Straight Bar Pushdowns​
3​
15​
Dips (Tricep Focused)​
2​
15​
Calf Raises​
3​
15​
 
Fasted Weight: 203.2lbs
Waist: 33.75"

Didn't have time to update yesterday. Great back day. I'm really enjoying having a dedicated day to hammer my larger body parts instead of splitting the volume up into three separate days.



Exercise​
Sets​
Rep Target​
Chest Supported Cable Row​
3​
15​
Meadows Rows​
2​
15​
Wide Grip Cable Rows​
2​
15​
Underhand Pulldowns​
3​
15​
Rack Pulls​
2​
8​
Seated Rear DB Flys​
4​
15​
Rear Pec Deck Flys​
4​
15​
Cable Crunches​
2​
15​
Hanging Leg Raises​
1​
15​
 
Oakley6575 said:
Fasted Weight: 203.2lbs
Waist: 33.75"

Didn't have time to update yesterday. Great back day. I'm really enjoying having a dedicated day to hammer my larger body parts instead of splitting the volume up into three separate days.



Exercise​
Sets​
Rep Target​
Chest Supported Cable Row​
3​
15​
Meadows Rows​
2​
15​
Wide Grip Cable Rows​
2​
15​
Underhand Pulldowns​
3​
15​
Rack Pulls​
2​
8​
Seated Rear DB Flys​
4​
15​
Rear Pec Deck Flys​
4​
15​
Cable Crunches​
2​
15​
Hanging Leg Raises​
1​
15​
Click to expand...
That’s a lot of sets! How long did this take you to complete?
 
GasmanX said:
About 6-8 for lats and 6-8 for upper back. Still doing ULPPL.

80 minutes isn’t too bad though
Click to expand...
What I posted is my entire back day for the week, so you are doing a bit more volume than me. I'm trying to focus heavy on my upper back this phase. I will probably cut rear delt volume back to two sets each exercise. That was the only thing during that session that I felt I wasn't getting anything out of the latter sets.
 
Oakley6575 said:
Fasted Weight: 201.8lbs
Waist: 33.625"

Today is the start of Week 12. Deload is over and I've made some big changes. Bumped overall calories again, changed my training split and my nutrition split.

Nutrition
Going to a training and rest day diet instead of the High/Medium/Low day split I've always done. I don't really see a benefit in the HML days in the off season. I'll give this a shot and see how it compares. Going to a higher fat approach over the last week or two did not seem to help digestion, bowl movements, distension, etc. I'm going back to high carb, low fat. I've also lowered my protein down to see if food moves through me better. Direct macros are:

Training Day: 215P / 760C / 30AF
Rest Day: 200P / 380C / 60AF

Training
I've worked my ass off in the gym over the last three months training six days a week and don't feel like I'm getting much from it. I'm backing training down to four days a week for the remainder of this phase. Doing a dorian style split:

Monday: Shoulders / Tris / Calves
Tuesday: Back / Rear Delts / Abs
Wednesday: Off
Thursday: Chest / Bis / Calves
Friday: Off
Saturday: Legs / Abs
Sunday: Off
Click to expand...

All if those changes are things I personally preach and prescribe. Hope they play out well for you.
 
Oakley6575 said:
What I posted is my entire back day for the week, so you are doing a bit more volume than me. I'm trying to focus heavy on my upper back this phase. I will probably cut rear delt volume back to two sets each exercise. That was the only thing during that session that I felt I wasn't getting anything out of the latter sets.
Click to expand...
It’s funny when you put it that way cuz your right but it doesn’t feel that way 🤣
 
GasmanX said:
It’s funny when you put it that way cuz your right but it doesn’t feel that way 🤣
Click to expand...
Yea when I wrote my split over the weekend, I thought, damn this back day is going to be intense. Lots of exercises and sets but the back portion felt great the entire way through.
 
Fasted Weight: 203.2lbs
Waist: 33.75"

Another change I decided to make today: I've always dropped weight 10% or so each set to keep my reps in the rep range I'm shooting for. Today I decided to keep my target at 15 reps for the first working set, but keep the load the same for each set after. I surprisingly liked it a lot. As long as I'm getting more than 6-8 reps on my final set, I'll still be in a good range for hypertrophy. I noticed a much better pump training like this which is the opposite I would expect. You'd think the higher volume would give a better pump, but the heavier load, less reps overall gave me the best pump in my chest and biceps I've had this entire off season.

I'm excited about these changes I've made over this last week. I think I'll finally start making the progress I was hoping to make when this phase first started.


Exercise​
Sets​
Rep Target​
Pec Deck Flys​
3​
15​
Flat DB Press​
3​
15​
30* Incline BB Press​
2​
15​
Dips (Chest Focused)​
2​
15​
Single Arm Cable Curls​
3​
15​
DB Curls​
3​
15​
EZ Bar Curls​
2​
15​
Calf Raises​
3​
15​
 
All the changes you have made lately has landed you basically in the exact same set up as me. Will be curious to watch and see how you like the changes! LFG
 
Oakley6575 said:
Fasted Weight: 203.2lbs
Waist: 33.75"

Another change I decided to make today: I've always dropped weight 10% or so each set to keep my reps in the rep range I'm shooting for. Today I decided to keep my target at 15 reps for the first working set, but keep the load the same for each set after. I surprisingly liked it a lot. As long as I'm getting more than 6-8 reps on my final set, I'll still be in a good range for hypertrophy. I noticed a much better pump training like this which is the opposite I would expect. You'd think the higher volume would give a better pump, but the heavier load, less reps overall gave me the best pump in my chest and biceps I've had this entire off season.

I'm excited about these changes I've made over this last week. I think I'll finally start making the progress I was hoping to make when this phase first started.


Exercise​
Sets​
Rep Target​
Pec Deck Flys​
3​
15​
Flat DB Press​
3​
15​
30* Incline BB Press​
2​
15​
Dips (Chest Focused)​
2​
15​
Single Arm Cable Curls​
3​
15​
DB Curls​
3​
15​
EZ Bar Curls​
2​
15​
Calf Raises​
3​
15​
Click to expand...
Thats how I like to run it, keep the load the same as long as i'm confident the subsequent sets will fall in my rep range. If not, i'll back the load down like 10-20%. The goal is always to keep loading the same personally. i Just like it that way
 
Oakley6575 said:
Fasted Weight: 203.2lbs
Waist: 33.75"

Another change I decided to make today: I've always dropped weight 10% or so each set to keep my reps in the rep range I'm shooting for. Today I decided to keep my target at 15 reps for the first working set, but keep the load the same for each set after. I surprisingly liked it a lot. As long as I'm getting more than 6-8 reps on my final set, I'll still be in a good range for hypertrophy. I noticed a much better pump training like this which is the opposite I would expect. You'd think the higher volume would give a better pump, but the heavier load, less reps overall gave me the best pump in my chest and biceps I've had this entire off season.

I'm excited about these changes I've made over this last week. I think I'll finally start making the progress I was hoping to make when this phase first started.


Exercise​
Sets​
Rep Target​
Pec Deck Flys​
3​
15​
Flat DB Press​
3​
15​
30* Incline BB Press​
2​
15​
Dips (Chest Focused)​
2​
15​
Single Arm Cable Curls​
3​
15​
DB Curls​
3​
15​
EZ Bar Curls​
2​
15​
Calf Raises​
3​
15​
Click to expand...
Lots of guys are amazed at how brutal the pumps are doing DC training.

They think with the low rep ranges it isn't possible but, they just haven't tried it or, if they have, they have shitty form and don't control the weights or aren't pushing hard enough.

There's something to be said about variety though as well. Not only for progression sake in exercise selection but, rep ranges as well.

Good stuff! Keep it up.
 
Fasted Weight: 204lbs
Waist: 34"

Had more volume than this planned for the leg day today but literally couldn't get through it. There is no way more volume would have contributed to stimulating more growth. You just get to a point in an exercise where you can tell, this set isn't really doing as much as the first set, or as much as the last set. Why drive yourself into the ground at that point? Maybe that's why I'm not big though. :ROFLMAO:


Exercise​
Sets​
Rep Target​
Leg Press​
4​
15​
Bulgarian Split Squats​
2​
15​
Leg Extensions​
2​
15​
RDL​
3​
8​
Lying Leg Curls​
3​
15​
Cable Crunches​
2​
15​
Hanging Leg Raises​
1​
15​
 

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