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Oakley's Diet and Training Log

Morning Weight: 204.4lbs

Medium Day
Direct Protein: 260g
Direct Carbs: 500g
Added Fats: 21g

First day my weight hasn't jumped after a high day and cheat meal. Did a warm up set on RDL's and started my first set and it didn't feel great. So I skipped them. Not worth hurting myself right now.

Exercise​
Weight​
Target Reps​
Sets​
DB Chest Supported Row​
60lbs​
15​
4​
Lat Pulldowns​
120lbs​
15​
4​
EZ Bar Curls​
75lbs​
15​
4​
DB Curls​
25lbs​
15​
3​
DB Lateral Raises​
30lbs​
15​
4​
DB Seated Rear Delt Flys​
20lbs​
20​
3​
Lying Leg Curls​
75lbs​
15​
3​
RDL​
185lbs​
12​
2​
Calf Raises​
130lbs​
15​
3​
Hanging Leg Raises​
BW​
AMRAP​
3​
 
Morning Weight: 205.4lbs

High Day
Direct Protein: 220g
Direct Carbs: 785g
Added Fats: 0g

Exercise​
Weight​
Target Reps​
Sets​
Incline BB Press​
220lbs​
12​
4​
DB Flat Press​
60lbs​
12​
3​
EZ Bar Tricep Extensions​
60lbs​
15​
4​
Tricep EZ Bar Pushdowns​
50lbs​
15​
3​
DB Lateral Raises​
30lbs​
15​
4​
DB Seated Rear Delt Flys​
20lbs​
20​
3​
Leg Extensions​
185lbs​
12​
3​
Leg Press​
480lbs​
12​
3​
Calf Raises​
135lbs​
15​
3​
Decline Sit Ups​
BW​
AMRAP​
3​
 
Oakley6575 said:
Exactly 25lbs in just under five weeks. I'm assuming he will end the rebound this weekend, but last week he said we have 1-2 more weeks of the rebound left. That is a lot of weight gain in a short amount of time. :poop:
Click to expand...
Its amazing how every coach varies SO greatly in our rebound strategies. Love this sport.
 
Meetketchup said:
Its amazing how every coach varies SO greatly in our rebound strategies. Love this sport.
Click to expand...
I think this is cool too. You hear so many different thought processes and beliefs about the rebound period. Kurt Havens preaches loud and clear that eating in a surplus after a cut or show just makes you fat and then you have Justin shoving food down my throat until I can't eat anymore plus cheat meals for weeks. It is so interesting how they can have such opposite views with all the coaching experience they have.

Are you more of a, reverse out of the show, guy? How do you like to handle post show diet leading into an off season?
 
Oakley6575 said:
I think this is cool too. You hear so many different thought processes and beliefs about the rebound period. Kurt Havens preaches loud and clear that eating in a surplus after a cut or show just makes you fat and then you have Justin shoving food down my throat until I can't eat anymore plus cheat meals for weeks. It is so interesting how they can have such opposite views with all the coaching experience they have.

Are you more of a, reverse out of the show, guy? How do you like to handle post show diet leading into an off season?
Click to expand...
In my years of experience (doing both approaches with myself and clients) along with the latest scientific literature...I heavily lean in a recovery phase after a show, coming back to about few weeks caloric level before the show. The body is primed for fat gain after a show and your body is completely out of whack from all the prep cycle drugs, fat burners, AI's, cardio, training, etc. The last thing the body is going to do is put on muscle. Think about it...In a WHOLE off-season you'd be lucky to put on a few pounds of actual muscle. The idea that you would put on a ton in the weeks after a show makes zero sense. Also, being aggressive right after the show will limit the gains you get for a longer off-season. Justin is one of the few coaches that disagrees.

JUST my opinion and NOT saying it's the right or best way.
 
Meetketchup said:
In my years of experience (doing both approaches with myself and clients) along with the latest scientific literature...I heavily lean in a recovery phase after a show, coming back to about few weeks caloric level before the show. The body is primed for fat gain after a show and your body is completely out of whack from all the prep cycle drugs, fat burners, AI's, cardio, training, etc. The last thing the body is going to do is put on muscle. Think about it...In a WHOLE off-season you'd be lucky to put on a few pounds of actual muscle. The idea that you would put on a ton in the weeks after a show makes zero sense. Also, being aggressive right after the show will limit the gains you get for a longer off-season. Justin is one of the few coaches that disagrees.

JUST my opinion and NOT saying it's the right or best way.
Click to expand...
This is exactly the response I was hoping for. Your real opinion on the matter.

I've heard Justin explain his reasoning and he definitely agrees that its not actual new tissue accrual but just sarcoplasmic expansion that primes the muscle for better growth in the off season. This has been quite the experience so I'm interested to see how i come out on the other side and if I feel his rebound approach is something I will follow in the future.
 
Oakley6575 said:
This is exactly the response I was hoping for. Your real opinion on the matter.

I've heard Justin explain his reasoning and he definitely agrees that its not actual new tissue accrual but just sarcoplasmic expansion that primes the muscle for better growth in the off season. This has been quite the experience so I'm interested to see how i come out on the other side and if I feel his rebound approach is something I will follow in the future.
Click to expand...
Always best to be honest. :)

Justin is fucking brilliant and greatly respect him. Dude knows his science and has been in this game for decades. His results speak for themselves. Ask a coach who they should hire to get fucking huge? Justin is the answer.
 
Morning Weight: 206.2lbs

Medium Day
Direct Protein: 260g
Direct Carbs: 500g
Added Fats: 21g

Exercise​
Weight​
Target Reps​
Sets​
DB Chest Supported Row​
60lbs​
15​
4​
Lat Pulldowns​
125lbs​
15​
4​
EZ Bar Curls​
80lbs​
15​
7​
DB Lateral Raises​
30lbs​
15​
4​
DB Seated Rear Delt Flys​
20lbs​
20​
3​
Lying Leg Curls​
75lbs​
15​
3​
RDL​
135lbs​
12​
2​
Calf Raises​
135lbs​
15​
3​
Decline Sit Ups​
BW​
AMRAP​
3​
 
Oakley6575 said:
Yikes. These are from this mornings check in's. If I hold anymore water, I might drown. :ROFLMAO:

img_2882-jpg.147072


View attachment 147073

View attachment 147074
Click to expand...
Looking good. .
 
Morning Weight: 207.4lbs

High Day
Direct Protein: 220g
Direct Carbs: 785g
Added Fats: 0g

Exercise​
Weight​
Target Reps​
Sets​
Incline BB Press​
220lbs​
12​
4​
DB Flat Press​
60lbs​
12​
3​
EZ Bar Tricep Extensions​
65lbs​
15​
4​
Tricep EZ Bar Pushdowns​
50lbs​
15​
3​
DB Lateral Raises​
30lbs​
15​
4​
Head Supp. Rear Delt Flys​
20lbs​
20​
3​
Leg Extensions​
185lbs​
12​
3​
Leg Press​
480lbs​
12​
3​
Calf Raises​
135lbs​
15​
3​
Decline Sit Ups​
BW​
AMRAP​
3​
 
Morning Weight: 206.2lbs

High Day
Direct Protein: 220g
Direct Carbs: 785g
Added Fats: 0g

I thought for sure Justin was going to end the rebound yesterday but he said I had a sick week last week. He said I'm starting to spill but growth was so good last week he didn't want to pull back. One more week pushing hard and then we will get into a cruise. He said we might see north of 210lbs with solid abs before the end of this week. 🫣

Exercise​
Weight​
Target Reps​
Sets​
DB Chest Supported Row​
60lbs​
15​
4​
Lat Pulldowns​
125lbs​
15​
4​
EZ Bar Curls​
80lbs​
15​
7​
DB Lateral Raises​
30lbs​
15​
4​
Head Supp. Rear Delt Flys​
20lbs​
20​
3​
Lying Leg Curls​
75lbs​
15​
4​
RDL​
135lbs​
12​
2​
Calf Raises​
135lbs​
15​
3​
Decline Sit Ups​
BW​
AMRAP​
3​
 
Morning Weight: 209.6lbs

Medium Day
Direct Protein: 260g
Direct Carbs: 500g
Added Fats: 21g

Exercise​
Weight​
Target Reps​
Sets​
Incline BB Press​
220lbs​
12​
4​
DB Flat Press​
60lbs​
12​
3​
EZ Bar Tricep Extensions​
65lbs​
15​
4​
Tricep EZ Bar Pushdowns​
50lbs​
15​
3​
DB Lateral Raises​
30lbs​
15​
4​
Head Supp. Rear Delt Flys​
20lbs​
20​
3​
Leg Extensions​
185lbs​
12​
4​
Leg Press​
500lbs​
12​
2​
Calf Raises​
135lbs​
15​
3​
Decline Sit Ups​
BW​
AMRAP​
3​
 
Morning Weight: 211.6lbs

High Day
Direct Protein: 220g
Direct Carbs: 785g
Added Fats: 0g

Exercise​
Weight​
Target Reps​
Sets​
DB Chest Supported Row​
60lbs​
15​
4​
Lat Pulldowns​
125lbs​
15​
4​
EZ Bar Curls​
80lbs​
15​
7​
DB Lateral Raises​
30lbs​
15​
4​
Head Supp. Rear Delt Flys​
20lbs​
20​
3​
Lying Leg Curls​
75lbs​
15​
4​
RDL​
135lbs​
12​
2​
Calf Raises​
140lbs​
15​
3​
Decline Sit Ups​
BW​
AMRAP​
3​
 
Get Shredded!
Meetketchup said:
How's the experiment with the split going? You've been at it for quite a while now.
Click to expand...
I love everything about it except the session duration. Each session is 90 minutes give or take. I'm one of those posers who wants to look like a bodybuilder but doesn't really enjoy training... Once I'm out there training, I give it my all, but I have to fight myself to go train everyday. It's annoying. So the sessions being so long really sucks.

The frequency and volume are perfect IMO for where I'm at strength wise. I don't think I would grow optimally dropping volume as I'm just not strong enough to stimulate growth with just a few sets each week. The only body part I feel I'm "overtraining" (I don't like that word but..) is my calves. I'm getting lower leg pain through my shins after training them three days in a row, three sets each day.

All that being said, I don't think I will lose much stimulus dropping this split down to four days per week instead of five. I can always add a set to a few exercises if I feel like I am well recovered. Next week we will start the cruise and I'm going to train Monday, Tuesday, Thursday, Friday. I'll play with that through the cruise and see if I want to continue that through the off season.
 
never wouldve imagined the dude i made fun of for lateral raising 7.5s would be twice my size in a year 🤣
 

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