Oakley's Diet and Training Log

[Oakley6575]

8 cookies 100g carbs, Damn. 8 cookies are an amuse bouche lol

Like croutons on a salad.

 

[dcdogz]

8 cookies 100g carbs, Damn. 8 cookies are an amuse bouche lol

serving size im looking it is 2cookies for 23grams of carbs lol. diabolical.

how the hell are you gonna just eat 2 lol.

 

[Oakley6575]

serving size im looking it is 2cookies for 23grams of carbs lol. diabolical.

how the hell are you gonna just eat 2 lol.

That's the issue. And you guys are going out on a limb calling them cookies. They are too small to be called cookies. I think their marketing has tricked you.

 

[Montego]

Back in 2020 I was eating an entire pack of fat free figs 4x a week post training. I can't look at em anymore

 

[dcdogz]

That's the issue. And you guys are going out on a limb calling them cookies. They are too small to be called cookies. I think their marketing has tricked you.

this is like the old hotdog question.
if i get a hamburger bun, put a weenie in it and fold it do I have a burger or a hotdog lol
and if I use both hamburger buns put a sausage in it, did I make a sandwich, burger or a hotdog? lol

 

[Oakley6575]

Fasted Weight: 199.0lbs
Waist: 33"

Good workout today again. Was too light on single arm db rows, so I'll add weight to get me in the right rep range. Everything is clicking at this point.

Wednesday​	Sets​	Rep Range​	Set #1​	Reps​	Set #2​	Reps​
Flat DB Press​	2​	8-12​	80lbs​	12​	70lbs​	12​
Fly Machine​	2​	12-15​	215lbs​	12​	195lbs​	12​
Single Arm DB Rows​	2​	6-8; 10-12​	70lbs​	10​	55lbs​	15​
Straight Arm Pulldowns​	2​	12-15​	40lbs​	14​	35lbs​	14​
Close Grip Pulldowns​	2​	10-12​	155lbs​	11​	140lbs​	10​
Cable Lateral Raises​	2​	12-20​	15lbs​	14​	12.5lbs​	12​
Rear DB Flys​	2​	12-20​	30lbs​	14​	25lbs​	13​
EZ Bar Curls​	2​	10-12​	90lbs​	12​	80lbs​	12​
Neutral Grip Pushdown (Pump)​	2​	12-15​	55lbs​	14​	50lbs​	14​

 

[Oakley6575]

Fasted Weight: 198.2lbs
Waist: 33"

Thursday​	Sets​	Rep Range​	Set #1​	Reps​	Set #2​	Reps​	Set #3​	Reps​
RDL​	2​	6-8; 8-12​	225lbs​	10​	180lbs​	13​	-​	-​
Lying Leg Curls​	3​	10-15​	95lbs​	12​	85lbs​	11​	75lbs​	11​
Squats​	2​	6-10​	225lbs​	9​	205lbs​	9​	-​	-​
Leg Extensions​	2​	12-15​	160lbs​	13​	145lbs​	11​	-​	-​
Calf Raises​	3​	10-15​	250lbs​	12​	225lbs​	11​	205lbs​	12​
Decline Crunches​	2​	10-15​	10lbs​	15​	10lbs​	15​	-​	-​

 

[Oakley6575]

Fasted Weight: 200.6lbs
Waist: 33.25"

Upper C​
Exercise​	Sets​	Rep Range​	Set #1​	Reps​	Set #2​	Reps​	Set #3​	Reps​	Set #4​	Reps​
30* Incline BB Press​	2​	6-10; 10-15​	250lbs​	8​	190lbs​	12​	-​	-​	-​	-​
Fly Machine​	3​	12-15​	215lbs​	12​	195lbs​	12​	175lbs​	13​	-​	-​
Chest Supported DB Rows​	2​	6-8; 10-12​	75lbs​	10​	60lbs​	14​	-​	-​	-​	-​
Close Grip Pulldowns​	2​	10-12​	155lbs​	11​	140lbs​	11​	-​	-​	-​	-​
Seated DB Lateral Raises​	2​	12-20​	30lbs​	15​	25lbs​	15​	-​	-​	-​	-​
Rear Pec Deck Flys​	2​	12-20​	190lbs​	12​	170lbs​	12​	-​	-​	-​	-​
EZ Overhead Extensions​	2​	10-12​	95lbs​	10​	85lbs​	10​	-​	-​	-​	-​
Neutral Grip Pushdown​	2​	10-12​	60lbs​	8​	55lbs​	9​	-​	-​	-​	-​
DB Curls​	2​	10-12​	37.5lbs​	13​	35lbs​	12​	-​	-​	-​	-​
Incline DB Curls​	2​	12-15​	30lbs​	9​	25lbs​	10​	-​	-​	-​	-​

 

[Oakley6575]

Fasted Weight: 199.4lbs
Waist: 33"

Felt like this session was shit while I was going through it, but I actually progressed at a lot of movements. My weight and waist have been very consistent and easy to predict. Weight is up, but my waist has stayed the exact same as last week. Looks like the food is being used and stored exactly like I want.

Insulin sensitivity is crazy right now.

Lower C​
Exercise​	Sets​	Rep Range​	Set #1​	Reps​	Set #2​	Reps​	Set #3​	Reps​	Set #4​	Reps​
Leg Press​	2​	6-10; 10-15​	600lbs​	10​	480lbs​	15​	-​	-​	-​	-​
Leg Extensions​	3​	12-15​	160lbs​	13​	145lbs​	11​	130lbs​	12​	-​	-​
Lying Leg Curls​	3​	10-15​	95lbs​	12​	85lbs​	12​	75lbs​	13​	-​	-​
Calf Raises​	3​	10-15​	250lbs​	12​	225lbs​	12​	205lbs​	12​	-​	-​
Hanging Leg Raises​	2​	10-15​	5lbs​	15​	5lbs​	13​	-​	-​	-​	-​

 

[Oakley6575]

Fasted Weight: 198.8lbs
Waist: 33"

It's my one low day today. No training. Been a solid week. I've had to move cardio from the incline treadmill to the elliptical because I can't get my heart rate up enough on the treadmill. 10 incline and 3mph and I still can't get to my target of 110-115bpm. Doing 20 minutes of fasted stead state right now every morning.

I'll get some check in pics tomorrow, and see if I can increase calories or not.

 

[Oakley6575]

Fasted Weight: 198.8lbs
Waist: 32.625" (Bulk low)

Average weight for the week is up 0.6lbs and waist got tighter by an 1/8th inch. Going to hold the diet where it is this week and see what happens.

 

[Jbswole40]

All caught up..
Great to be back.love seeing logs..
Keep grinding

 

[Oakley6575]

Upper A​
Exercise​	Sets​	Rep Range​	Set #1​	Reps​	Set #2​	Reps​	Set #3​	Reps​	Set #4​	Reps​
15* Incline BB Press​	2​	6-10; 10-15​	265lbs​	8​	200lbs​	11​	-​	-​	-​	-​
Fly Machine​	3​	12-15​	215lbs​	12​	195lbs​	12​	175lbs​	13​	-​	-​
Cable Rows​	2​	6-8; 10-12​	195lbs​	8​	155lbs​	12​	-​	-​	-​	-​
Close Grip Pulldowns​	2​	10-12​	155lbs​	12​	140lbs​	12​	-​	-​	-​	-​
Seated DB Lateral Raises​	2​	12-20​	30lbs​	15​	25lbs​	14​	-​	-​	-​	-​
Rear Pec Deck Flys​	2​	12-20​	175lbs​	13​	160lbs​	13​	-​	-​	-​	-​
Single Arm Cable Curls​	2​	10-15​	25lbs​	13​	22.5lbs​	12​	-​	-​	-​	-​

 

[Oakley6575]

After my upper session this morning.

 

[Valdosta]

ur prob the only person on the planet who's arms actually get BIGGER during a front double

 

[Oakley6575]

Fasted Weight: 199.8lbs
Waist: 33"

Strong session today. Moved leg extensions in front of leg press from here on out. I just like it better. Warms me up for heavy compounds. Keeps my knees from having any pain. I've really only needed to do this on quad movements. I'm usually fine doing compounds first on every other body part like presses. I've always had knee issues, even as a teen so this will keep me progressing longer I assume.

Lower A​
Exercise​	Sets​	Rep Range​	Set #1​	Reps​	Set #2​	Reps​	Set #3​	Reps​	Set #4​	Reps​
Leg Extensions​	3​	12-15​	175lbs​	13​	150lbs​	12​	130lbs​	12​	-​	-​
Leg Press​	2​	6-10; 10-15​	580lbs​	8​	465lbs​	14​	-​	-​	-​	-​
Lying Leg Curls​	4​	10-15​	95lbs​	13​	85lbs​	13​	75lbs​	13​	70lbs​	13​
Calf Raises​	3​	10-15​	250lbs​	13​	225lbs​	13​	205lbs​	12​	-​	-​
Hanging Leg Raises​	2​	10-15​	5lbs​	16​	5lbs​	14​	-​	-​	-​	-​

 

[Meetketchup]

Have you ever started with lying leg curls? Usually, the best way to get blood flow in the area before even impacting the knee negatively so when extensions and presses come up...you are nice a warm.

 

[Oakley6575]

Have you ever started with lying leg curls? Usually, the best way to get blood flow in the area before even impacting the knee negatively so when extensions and presses come up...you are nice a warm.

I have, and I do really like that. I feel like my hams are under developed too so I used to put them at the beginning of leg day. I don't know how to pose or have them flexed when I take progress photos so I'm not sure if they are really lagging behind my quads or not. I probably should put hams back in as my first movement regardless.

 

[Oakley6575]

Fasted Weight: 198.8lbs
Waist: 32.875" (offseason low)

Fuck that stupid fuck who shot Charlie Kirk. No way he is surviving that. And my estrogen must be a bit high because it is making me so mad, I'm getting emotional about it. Stupid liberal/democrat dipshits are so against guns, yet they are the ones using them to kill other Americans. I'm so sick of this shit.

On a bodybuilding note, had a good session today. But fuck that guy who shot Charlie Kirk.

Upper B​
Exercise​	Sets​	Rep Range​
Flat DB Press​	2​	8-12​
Fly Machine​	2​	12-15​
Single Arm DB Rows​	2​	6-8; 10-12​
Close Grip Pulldowns​	2​	10-12​
Straight Arm Pulldowns​	2​	12-15​
Cable Lateral Raises​	2​	12-20​
Rear DB Flys​	2​	12-20​
EZ Bar Curls​	2​	10-12​
Neutral Grip Pushdown​	2​	12-15​

 

[Oakley6575]

Fasted Weight: 198.2lbs
Waist: 32.75"

High day today. Just inhaled (7) slices of french toast after my session. I really liked the exercise order this time. Will stick with it for a while and see how I feel.

Exercise​	Sets​	Rep Range​
RDL​	2​	6-8; 8-12​
Lying Leg Curls​	3​	10-15​
Leg Extensions​	2​	12-15​
Squats​	2​	6-10​
Calf Raises​	3​	10-15​
Decline Crunches​	2​	10-15​

 

[Oakley6575]

Fasted Weight: 200.0lbs
Waist: 33.25"

Only got 6 hours of sleep last night. It really fucks me up when that happens. Had a super long day and had to push training off until right before bed today. Sucks, but hopefully tonight I'll get that much better sleep.

Funny to see the scale and waist measurement be so high after shit sleep too. Everything is worse with less sleep.

Got some pics after training tonight. Trying to figure out posing. I suck at it. I can never reliably get my lats to drop in my front double. And it makes a big difference when I do get them down and flared out. These two front double shots are a good example. Any queues you guys have for making that happen?

Exercise​	Sets​	Rep Range​
Pec Deck Flys​	3​	12-15​
30* Incline BB Press​	2​	6-10; 10-15​
Meadows Rows​	2​	6-8; 10-12​
Close Grip Pulldowns​	2​	10-12​
DB Lateral Raises​	2​	12-20​
Rear Pec Deck Flys​	2​	12-20​
EZ Overhead Extensions​	2​	10-12​
Neutral Grip Pushdown​	2​	10-12​
DB Curls​	2​	10-12​
Incline DB Curls​	2​	12-15​

 

[Oakley6575]

Fasted Weight: 197.0lbs
Waist: 32.75"

Going to change training back to Push/Pull next week. I really dislike doing chest and back on the same day. Going to keep frequency and volume the same, just move the split around a bit.

Exercise​	Sets​	Rep Range​
Lying Leg Curls​	3​	10-15​
Leg Extensions​	2​	12-15​
Leg Press (Pump)​	2​	10-15​
Calf Raises​	3​	10-15​
Hanging Leg Raises​	2​	10-15​

 

[Oakley6575]

Fasted Weight: 197.0lbs
Waist: 32.625"

Average weight is down 0.6lbs this last week and waist has gotten tighter as well. I bumped high day carbs up 25g, and medium days up 40g. We will see how my body responds.

Low day today which I did not bump calories on. Keeping cardio at 20min fasted daily with a target heart rate between 110-115.

 

[Oakley6575]

Week 3 check in pictures:

 

[Oakley6575]

Fasted Weight: 195.2lbs
Waist: 32.75"

Big weight drop after my low day yesterday and I woke up looking sexy af. With the water weight drop, I had veins all up my abs again. Looked real tight. But fuck, my body must be firing on all cylinders. I should've bumped calories a bit last week but with @Meetketchup making his passive aggressive comment about me adding 30c on my medium day week 2, I held off for week 3. I will not let him in my head in the future.

Time for food today! Steak, bagel, and oatmeal for my pre. 70g of carbs intra. 8 slices of french toast as my post. Maybe gnocchi or pasta for meal 3?

Started the new training split today. Back to my old Push/Pull split 3x/week with one rest day on Sundays. Sessions will be shorter, and I won't have to train back and chest on the same day.

Exercise​	Sets​	Rep Range​
15* Incline BB Press​	2​	6-10; 10-15​
Pec Deck Flys​	2​	12-15​
Seated DB Lateral Raises​	3​	12-20​
Neutral Grip Pushdown​	2​	12-15​
Leg Extensions​	2​	12-15​
Leg Press​	2​	6-10; 10-15​
Calf Raises​	3​	10-15​

 

[Oakley6575]

Fasted Weight: 196.4lbs
Waist: 32.5" (Bulk low..again)

I don't know wtf is going on with my waist. It just keeps getting tighter, and tighter the more food I'm eating. The cycle must be kicking in and doing work.

This Push/Pull split is lightyears better than upper/lower. At least for me it is. I really like how it is laid out and the session feels much more productive.

Exercise​	Sets​	Rep Range​
Meadows Rows​	3​	6-8; 10-15​
Straight Arm Pulldowns​	2​	10-15​
Single Arm Cable Curls​	3​	10-15​
Rear Pec Deck Flys​	2​	10-15​
Lying Leg Curls​	4​	10-15​
Hanging Leg Raises​	2​	10-15​

 

[erichuff1994]

Fasted Weight: 196.4lbs
Waist: 32.5" (Bulk low..again)

I don't know wtf is going on with my waist. It just keeps getting tighter, and tighter the more food I'm eating. The cycle must be kicking in and doing work.

This Push/Pull split is lightyears better than upper/lower. At least for me it is. I really like how it is laid out and the session feels much more productive.

Exercise​	Sets​	Rep Range​
Meadows Rows​	3​	6-8; 10-15​
Straight Arm Pulldowns​	2​	10-15​
Single Arm Cable Curls​	3​	10-15​
Rear Pec Deck Flys​	2​	10-15​
Lying Leg Curls​	4​	10-15​
Hanging Leg Raises​	2​	10-15​

I tried upper lower split. I hated it. PPL is way better for me

 

[Oakley6575]

Fasted Weight: 196.6lbs
Waist: 32.75"

Another good training day. I really like squats in the 6-8 rep range. Anything over 8 reps, especially 10-12, I feel like it becomes more of a lung capacity restriction than an actual muscle failure restriction at the end of the set. Maybe my cardio is just shit though.

Exercise​	Sets​	Rep Range​
Flat DB Press​	2​	10-15​
Pec Deck Flys​	2​	10-15​
Cable Lateral Raises​	3​	10-15​
EZ Overhead Extensions​	2​	10-15​
Leg Extensions​	2​	10-15​
Squats​	2​	6-8​
Calf Raises​	3​	10-15​

 

[Oakley6575]

Fasted Weight: 196.2lbs
Waist: 32.5"

Waist is staying tight and weight is low compared to the first two weeks. This weeks average so far is down 2.4lbs and waist is 0.25" smaller. I'm bumping training days up 30g of carbs today through Saturday. 20g intra and 10g post. That puts both days with 90g of carbs intra. I'm used to only running about 25g intra. Seems like I've been doing it wrong all this time based on what has happened over the last few weeks. I'll obviously reasses Sunday morning after check in pics have been taken.

High day today. 185g of carbs post workout. Killed 8 slices of french toast.

Exercise​	Sets​	Rep Range​
Meadows Rows​	3​	6-8; 10-15​
Close Grip Pulldowns​	2​	10-15​
Rear DB Flys​	2​	10-15​
RDL​	2​	6-8; 10-15​
Lying Leg Curls (Pump)​	2​	10-15​
EZ Bar Curls​	3​	10-15​
Decline Crunches​	2​	10-15​

 

[Oakley6575]

Fasted Weight: 197.6lbs
Waist: 32.75"

Finally got a little bump in scale weight. We will see how the bump in carbs does for the next couple days. Strength and gym performance has been solid. Feeling good right now.

Exercise​	Sets​	Rep Range​
30* Incline BB Press​	2​	6-8; 10-15​
Pec Deck Flys​	2​	10-15​
DB Lateral Raises​	3​	10-15​
EZ Bar Pushdowns​	2​	10-15​
Leg Extensions​	2​	10-15​
Leg Press (Pump)​	2​	10-15​
Calf Raises​	3​	10-15​