Oakley's Diet and Training Log

[Oakley6575]

Fasted Weight: 198.8lbs
Waist: 33"

Woke up really bloated for some reason this morning. Had a stomach ache most of the morning. Not sure where that came from. Diet has been the same so it's kind of random.

Exercise​	Sets​	Rep Range​
Meadows Rows​	3​	6-8; 12-15​
Close Grip Pulldowns​	2​	12-15​
Rear Pec Deck Flys​	2​	12-15​
Lying Leg Curls​	4​	12-15​
DB Curls​	3​	12-15​
Hanging Leg Raises​	2​	12-15​

 

[thebiggestdumbass]

Fasted Weight: 198.8lbs
Waist: 33"

Woke up really bloated for some reason this morning. Had a stomach ache most of the morning. Not sure where that came from. Diet has been the same so it's kind of random.

Exercise​	Sets​	Rep Range​
Meadows Rows​	3​	6-8; 12-15​
Close Grip Pulldowns​	2​	12-15​
Rear Pec Deck Flys​	2​	12-15​
Lying Leg Curls​	4​	12-15​
DB Curls​	3​	12-15​
Hanging Leg Raises​	2​	12-15​

View attachment 203017

Push your hands back farther over your shoulders (towards the camera) and that pose will be filfthy

 

[Oakley6575]

Push your hands back farther over your shoulders (towards the camera) and that pose will be filfthy

I was focusing on keeping my shoulders pushed forward to bring my lats out. I'll do that and push my hands back next time. Thank you for these tips man. I need them.

 

[Oakley6575]

Fasted Weight: 198.6lbs
Waist: 32.875"

Rest day today with AM check ins. Condition looks good and the bump in calories mid week looks like it did it's job. I'm a bit fuller than last week despite the huge weight drop at the beginning of this week. Doesn't look like any of the carbs are spilled. Training progressed by at least a rep on all big movements. Overall, another successful week. No change in diet, gear, etc. I'll keep the bump in cals in place, and ride it for as long as I can.

 

[Oakley6575]

Fasted Weight: 197.6lbs
Waist: 32.875"

Progressed on every exercise except calves. Really loving the training. High day today so I'm enjoying some carbs. 185g post workout was delicious.

Exercise​	Sets​	Rep Range​
15* Incline BB Press​	2​	6-8; 12-15​
Pec Deck Flys​	2​	12-15​
Seated DB Lateral Raises​	3​	12-15​
Neutral Grip Pushdown​	2​	12-15​
Leg Extensions​	2​	12-15​
Leg Press​	2​	6-8; 12-15​
Calf Raises​	3​	12-15​

 

[Oakley6575]

Fasted Weight: 198.6lbs
Waist: 32.875"

Nothing new here. Consistency and executing the plan whether I want to or not.

Exercise​	Sets​	Rep Range​
Meadows Rows​	3​	6-8; 12-15​
Straight Arm Pulldowns​	2​	12-15​
Single Arm Cable Curls​	3​	12-15​
Rear Pec Deck Flys​	2​	12-15​
Lying Leg Curls​	4​	12-15​
Hanging Leg Raises​	2​	12-15​

 

[Oakley6575]

Fasted Weight: 198.2lbs
Waist: 32.875"

Exercise​	Sets​	Rep Range​
Flat DB Press​	2​	12-15​
Pec Deck Flys​	2​	12-15​
Cable Lateral Raises​	3​	12-15​
EZ Overhead Extensions​	2​	12-15​
Leg Extensions​	2​	12-15​
Squats​	2​	6-8​
Calf Raises​	3​	12-15​

 

[Meetketchup]

Back is really starting to get full.

 

[Oakley6575]

Back is really starting to get full.

Thanks man. I really need to add thickness this phase.

 

[Valdosta]

the taper on the front double damn

 

[Montego]

Crazy.

You are put together so well. There's no real "weakness" in the physique....

Quad sweep might be the "weakest" spot on the physique but, it's not glaring.

You're at that point where everything just needs to be improved in equal amounts over time.

If those wheels come up and the back gets a bit thicker, you're a top national guy without question. In bodybuilding, not classic.

 

[Valdosta]

You are put together so well. There's no real "weakness" in the physique....

i recently learned to aim for the chin. that's our only hope at taking this fella down

 

[Oakley6575]

Crazy.

You are put together so well. There's no real "weakness" in the physique....

Quad sweep might be the "weakest" spot on the physique but, it's not glaring.

You're at that point where everything just needs to be improved in equal amounts over time.

If those wheels come up and the back gets a bit thicker, you're a top national guy without question. In bodybuilding, not classic.

I love the feedback man! I'll definitely take the quad sweep comment and run with it. Going to put focus on this and see what happens.

i recently learned to aim for the chin. that's our only hope at taking this fella down

Nailed it. This is the only reason I blur my face in these pics. No homo, but i thought of you in the shower earlier today.

I buzzed my beard down a bit, and when I got done, I looked down and the floor was half hair, half beard dandruff. The flakes looked like Austin Powers when Goldmember eats his skin.

 

[Oakley6575]

Fasted Weight: 196.8lbs
Waist: 33"

Hurt my lower back yesterday during squats. It was painful all night, and still is today. Sucks because RDL's were scheduled for today and it was literally the only thing I've looked forward to all week. Last week they had me sore for a good three days so I dropped the ham volume a touch so I wasn't so sore going into my Saturday pull session. But since I am hurt, I just did a couple sets of lying leg curls. Quicker it heals, the quicker I can progress them.

Exercise​	Sets​	Rep Range​
Chest Supported Cable Row​	3​	6-8; 12-15​
Incline Y-Raise​	2​	12-15​
Close Grip Pulldowns​	2​	12-15​
Rear DB Flys​	2​	12-15​
RDL​	2​	6-8; 12-15​
EZ Bar Curls​	3​	12-15​
Decline Crunches​	2​	12-15​

 

[Oakley6575]

Fasted Weight: 197.8lbs
Waist: 32.875"

Great session today. Progressed every exercise again. Moved my foot placement on the leg press to do what I can in bringing up my quad sweep. I actually felt my outer quads firing hard which makes me excited. Going to fine tune this and my new back exercises over the next couple weeks and see if it pays off during this phase.

Weight has been good this week after last weeks drop. I don't see me adding food Sunday. Just keep executing and let the progression happen.

Exercise​	Sets​	Rep Range​
30* Incline BB Press​	2​	6-8; 12-15​
Pec Deck Flys​	2​	12-15​
DB Lateral Raises​	3​	12-15​
EZ Bar Pushdowns​	2​	12-15​
Leg Extensions​	2​	12-15​
Leg Press (Pump)​	2​	12-15​
Calf Raises​	3​	12-15​

 

[erichuff1994]

Where was foot placement when you felt it in the sweeps?

 

[Oakley6575]

Where was foot placement when you felt it in the sweeps?

Almost put my heels together at the very bottom of the foot pad. Toes slightly pointed out.

 

[Oakley6575]

Fasted Weight: 199.0lbs
Waist: 32.875"

Weight is up quite a bit. Might have to pull some carbs this upcoming week.

Exercise​	Sets​	Rep Range​
Wide Grip Cable Rows​	3​	6-8; 12-15​
High to Low Cable Rows​	2​	12-15​
Rear Pec Deck Flys​	2​	12-15​
Lying Leg Curls​	4​	12-15​
DB Curls​	3​	12-15​
Hanging Leg Raises​	2​	12-15​

 

[GainzMaverick]

You’re up what 2lbs since last Sunday? Keep going brother you are in grow mode. Looking fucking hyooooge.

 

[Oakley6575]

You’re up what 2lbs since last Sunday? Keep going brother you are in grow mode. Looking fucking hyooooge.

Thanks dude! Looks like my average might be up over 1lb. Goal is around 0.75-1lb per week.

I did have that really weird dip in weight last week that makes my average low compared to the beginning of this bulk, but I want to stick to my original plan and see if me keeping it tight this bulk allows me to grow as well or better than I have in the past. I obviously won't know how much lean tissue I put on until the bulk is over, and I cut down to a comparable body comp, but I'm just trying to collect as much data as possible for future growth phases.

 

[Oakley6575]

Fasted Weight: 198.8lbs
Waist: 33"

Low day today. I really hate taking my check in pics on the morning of my low day. I always drop 3 or so lbs of water on my low day and wake up Monday looking crispy. But Monday mornings are hectic so I started taking pics Sunday morning when I have more time.

As long as I'm taking pics on the same morning, same lighting, ect., it really doesn't matter.

Progress looks like it went well this week. My average weight is up 1lb which is at my upper limit but my check in pics look great. Much fuller than last week and I don't see any spilling or fat gain. Going to hold this diet and see what happens this week.

Training went well overall besides hurting my back on squats mid week. Wasn't able to RDL. I'll skip squats and replace with leg press this week if I feel my back is not 100%. I really want to be 100% for RDLs.

No idea what happened, but I couldn't pose for shit today. I had to take like three sets of my front double because I couldn't get it done. The best pic I got still is trash.

 

[Oakley6575]

Fasted Weight: 197.0lbs
Waist: 32.75"

Exercise​	Sets​	Rep Range​
15* Incline BB Press​	2​	6-8; 12-15​
Pec Deck Flys​	2​	12-15​
Seated DB Lateral Raises​	3​	12-15​
Neutral Grip Pushdown​	2​	12-15​
Leg Extensions​	2​	12-15​
Leg Press​	2​	12-15​
Calf Raises​	3​	12-15​

 

[Oakley6575]

Fasted Weight: 197.8lbs
Waist: 33"

Exercise​	Sets​	Rep Range​
Meadows Rows​	3​	6-8; 12-15​
Chest Supported Shrugs​	2​	12-15​
Single Arm Cable Curls​	3​	12-15​
Rear Pec Deck Flys​	2​	12-15​
Lying Leg Curls​	4​	12-15​
Cable Crunches​	2​	12-15​

 

[Oakley6575]

Fasted Weight: 199.0lbs
Waist: 32.875"

Ended up doing leg press instead of squats to give my back an extra day so I can do RDL's tomorrow. Hope it hold up tomorrow.

Exercise​	Sets​	Rep Range​
Flat DB Press​	2​	12-15​
Pec Deck Flys​	2​	12-15​
Cable Lateral Raises​	3​	12-15​
EZ Overhead Extensions​	2​	12-15​
Leg Extensions​	2​	12-15​
Leg Press​	2​	12-15​
Calf Raises​	3​	12-15​

 

[LeanMachineAsh]

Dialed in, Oakley—excited to follow along and see the gains!

 

[Oakley6575]

Fasted Weight: 198.0lbs
Waist: 32.875"

RDL's where sketchy today, but I got through them without hurting my back. I progressed by a rep on my top set. I might keep squats out for a bit and see if leg press is enough to keep progressing. Anything I can do to stay healthy is going to keep me training optimally for longer.

Exercise​	Sets​	Rep Range​
Chest Supported Cable Row​	3​	6-8; 12-15​
Incline Y-Raise​	2​	12-15​
Close Grip Pulldowns​	2​	12-15​
Rear DB Flys​	2​	12-15​
RDL​	2​	6-8; 12-15​
EZ Bar Curls​	3​	12-15​
Decline Crunches​	2​	12-15​

 

[Oakley6575]

Fasted Weight: 198.2lbs
Waist: 32.75"

30* Incline BB Press​	2​	6-8; 12-15​
Pec Deck Flys​	2​	12-15​
Standing DB Lateral Raises​	3​	12-15​
EZ Bar Pushdowns​	2​	12-15​
Leg Extensions​	2​	12-15​
Leg Press​	2​	12-15​
Calf Raises​	3​	12-15​

 

[Oakley6575]

Fasted Weight: 198.6lbs
Waist: 32.75"

I added high to low cable rows last week, and man, they are amazing. Obviously not a big compound badass manly exercise, but it wrecks my lower lats. I've never felt them like this. Highly recommend if you haven't tried them.

Here are some pics I took this morning after cardio. I'm terrible at posing but the more I do it and look at pics, the better I will get.

Exercise​	Sets​	Rep Range​
Wide Grip Cable Rows​	3​	12-15​
High to Low Cable Rows​	2​	12-15​
Rear Pec Deck Flys​	2​	12-15​
Lying Leg Curls​	4​	12-15​
DB Curls​	3​	12-15​
Hanging Leg Raises​	2​	12-15​

 

[TommyJam]

I added high to low cable rows last week, and man, they are amazing. Obviously not a big compound badass manly exercise, but it wrecks my lower lats. I've never felt them like this. Highly recommend if you haven't tried them.

Do you prefer to do these single arm or both at the same time?

 

[Oakley6575]

Do you prefer to do these single arm or both at the same time?

Definitely single arm. You wouldn't be able to get the stretch and full ROM if you did it bilaterally. Doing it one arm at a time lets your torso twist into the stretch, and then turn back down toward your lower lat on the contraction. Awesome movement.