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Oakley's Diet and Training Log

Oakley6575 said:
Rebound: Week 4
Fasted Weight: 211.8lbs

High day yesterday so got a little bump in weight this morning. Will probably fall off in the next day or two though. :rolleyes:


Quads​
Exercise​
Sets​
Rep Goal​
Weight​
Set #1​
Set #2​
Squats​
2​
8​
280lbs​
9​
7​
Leg Extensions​
4​
12​
145lbs​
Leg Extensions​
4​
12​
120lbs​
Leg Extensions​
3​
12​
100lbs​
Calf Raises​
4​
AMRAP​
180lbs​
Click to expand...
Damn 11 sets of leg extensions? lol
 
ERock5 said:
Damn 11 sets of leg extensions? lol
Click to expand...
Gotta do what you gotta do man. I only have a leg extension attachment and a power rack. I could annihilate myself with squats, but fatigue is a big deal for me. What's a better exercise for true quad isolation that doesn't accumulate systemic fatigue? I could do sissy squats or bulgarian split squats, but I just don't think you can get as much tension in the muscle from either of those as you can from extensions.

I did have the titan leg press / hack squat combo, but that thing was a piece of shit. Sold it a few months back.
 
Oakley6575 said:
Gotta do what you gotta do man. I only have a leg extension attachment and a power rack. I could annihilate myself with squats, but fatigue is a big deal for me. What's a better exercise for true quad isolation that doesn't accumulate systemic fatigue? I could do sissy squats or bulgarian split squats, but I just don't think you can get as much tension in the muscle from either of those as you can from extensions.

I did have the titan leg press / hack squat combo, but that thing was a piece of shit. Sold it a few months back.
Click to expand...
Oh shit I thought that was a typo lol. If I were you I would try to to add some other type of press movement like split squats or something. But you know your body pretty well and what works for you
 
ERock5 said:
Oh shit I thought that was a typo lol. If I were you I would try to to add some other type of press movement like split squats or something. But you know your body pretty well and what works for you
Click to expand...
Yea if I feel I need a different movement at some point, I'd add split squats. I'd just rather put all the tension in my quads with extensions than fight stabilization with split squats. My legs feel wild right now after this workout. We will see if I grow or not. 🤣 :unsure:
 
Rebound: Week 4
Fasted Weight: 211.0lbs

Rest day today. Weight seems to slowly be coming up finally. Looks like I'm 1.5-2lbs up on average from last week. Today I'll get my steps in, I have a tattoo appointment, and my son is playing in his second scrimmage before baseball season starts in a couple weeks. Last scrimmage he turned his first double play, and the first double play I've seen in his little league so far. Was pretty fun to watch.

Also I'm not sure if any of you guys follow Optimal Nathan. I'm trying to learn more about thyroid so I'm sitting in his free webinar right now. Hopefully it isn't a waste of my time, but I'll give him a shot.
 
Rebound: Week 4
Fasted Weight: 210.2lbs

Chest​
Exercise​
Sets​
Rep Goal​
Weight​
Set #1​
Set #2​
Incline BB Press​
2​
8​
250lbs​
10​
5​
Pec Deck Flys​
5​
12​
200lbs​
30° Incline DB Press​
4​
10​
70lbs​
Dips​
3​
10​
25lbs​
 
ERock5 said:
How’s strength gain with the extra weight? Progressing pretty good?
Click to expand...
Honestly, I've never had huge increases in strength like I hear from some of you guys. When I start cutting, I progress for a while until I get toward the end of the cut. And then when I switch gears, and go into a rebound/growth phase, I just start progressing again. Little progressions though, not huge leaps. Last week on incline press I did 245lbs for 9 reps. I'm targeting 8 reps, so this week I went up to 250lbs, and got 10 reps. That is probably the biggest strength increase I've ever had. 🤣
 
Good training session today. Rack pulls felt really solid. Haven't felt this good in the gym for a while. Trending in the right direction. Now I just have to focus on not getting hurt.

Back​
Exercise​
Sets​
Rep Goal​
Weight​
Set #1​
Set #2​
Rack Pulls​
2​
8​
395lbs​
8​
8​
Chest Supported Cable Rows​
3​
12​
110lbs​


Chest Supported Cable Rows​
2​
12​
90lbs​


Cable Pulldowns​
3​
12​
140lbs​


Underhand Cable Pulldowns​
2​
12​
110lbs​


Single Arm Cable Rows​
4​
12​
50lbs​


 
Rebound: Week 5
Fasted Weight: 210.8lbs

Justin upped food this morning again. He added fats and protein to low and medium days. He’s happy with my appetite and wants to add small changes every week to keep it that way.

On a side note, I’ve been interested in coaching for a while now and am finally pulling the trigger. Im looking for a few clients that are serious and adherent. If you are interested or just want to pick my brain, pm me or message me on telegram. Username is Oakley6575. Let’s talk about your goals over the next couple years and get a game plan together.
 
Rebound: Week 5
Fasted Weight: 209.6lbs

Strength is starting to climb in the gym. I've noticed the past 2-3 sessions all of my PR sets have progressed by 2-3 reps. Pretty cool to see what the food is doing.

Shoulders​
Exercise​
Sets​
Rep Goal​
Weight​
Set #1​
Set #2​
BB Shoulder Press​
2​
10​
155lbs​
12​
7​
Cable Lateral Raises​
3​
15​
12.5lbs​
DB Front Raises​
5​
15​
25lbs​
DB Lateral Raises​
4​
20​
20lbs​
Pec Deck Rear Delt Flys​
5​
15​
155lbs​
DB Lateral Raises​
4​
20​
17.5lbs​
Pec Deck Rear Delt Flys​
4​
15​
140lbs​
 
Rebound: Week 5
Fasted Weight: 210.8lbs

Hams​
Exercise​
Sets​
Rep Goal​
Weight​
Set #1​
Set #2​
Romanian Deadlifts​
2​
8​
305lbs​
9​
8​
Lying Leg Curls​
3​
12​
85lbs​
Lying Leg Curls​
3​
12​
65lbs​
Lying Leg Curls​
3​
12​
55lbs​
Calf Raises​
5​
AMRAP​
180lbs​
 
Rebound: Week 5
Fasted Weight: 212.0lbs

Arms​
Exercise​
Sets​
Rep Goal​
Weight​
Rope Pushdowns​
4​
15​
40lbs​
EZ Overhead Extensions​
3​
12​
70lbs​
EZ Bar Cable Pushdowns​
4​
15​
55lbs​
Single Arm Pushdown​
2​
15​
2.5lbs​
EZ Bar Curls​
3​
15​
75lbs​
DB Preacher Curls​
4​
12​
20lbs​
Hammer Curls​
4​
12​
35lbs​
 
Rebound: Week 5
Fasted Weight: 213.0lbs

Rest day today. Man, I injected my VG on Monday night. Felt fine all day Tuesday, and then all of a sudden Wednesday night, I could barely walk. My right hip is so sore, I couldn't sleep all night and this morning I'm still hobbling around. Can't even walk on the treadmill. Fucking hate when this happens. Supposed to train quads tomorrow but I don't see that happening. Feels like i'm holding a pound of water over my hip. Anyone know what will help heal the site? Heating pad?
 
Oakley6575 said:
Rebound: Week 5
Fasted Weight: 213.0lbs

Rest day today. Man, I injected my VG on Monday night. Felt fine all day Tuesday, and then all of a sudden Wednesday night, I could barely walk. My right hip is so sore, I couldn't sleep all night and this morning I'm still hobbling around. Can't even walk on the treadmill. Fucking hate when this happens. Supposed to train quads tomorrow but I don't see that happening. Feels like i'm holding a pound of water over my hip. Anyone know what will help heal the site? Heating pad?
Click to expand...
Fucking hate that shit. If you find the secret to healing it faster let me know lol
 
Oakley6575 said:
Rebound: Week 5
Fasted Weight: 213.0lbs

Rest day today. Man, I injected my VG on Monday night. Felt fine all day Tuesday, and then all of a sudden Wednesday night, I could barely walk. My right hip is so sore, I couldn't sleep all night and this morning I'm still hobbling around. Can't even walk on the treadmill. Fucking hate when this happens. Supposed to train quads tomorrow but I don't see that happening. Feels like i'm holding a pound of water over my hip. Anyone know what will help heal the site? Heating pad?
Click to expand...
Ibuprofen, massage and time.

I try to stay away from heat, would opt for cold first to just get the swelling down.
 
Rebound: Week 5
Fasted Weight: 212.6lbs

Hip is still fucked. Had to skip quads today and do chest. Doesn't seem like quads will be an option tomorrow either. I am walking a bit easier today so hopefully i'm on the back side of the pain.

Chest​
Exercise​
Sets​
Rep Goal​
Weight​
Incline BB Press​
2​
8​
255lbs​
Pec Deck Flys​
5​
12​
200lbs​
Flat Bench Press​
3​
12​
195lbs​
30° Incline DB Press​
2​
10​
65lbs​
Dips​
3​
10​
25lbs​
 
Rebound: Week 5
Fasted Weight: 213.2lbs

Had to skip squats so I added the sets to leg extensions. Went to do calves, but I do them with a weighted dip belt attached to my cable stack. The belt wraps right over my hip where it's inflamed so not worth fucking it up for even longer. Here is the training and check in pics from this morning.

Quads​
Exercise​
Sets​
Rep Goal​
Weight​
Squats​
0​
8​
280lbs​
Leg Extensions​
4​
12​
145lbs​
Leg Extensions​
4​
12​
120lbs​
Leg Extensions​
6​
12​
100lbs​
Calf Raises​
0​
AMRAP​
180lbs​

IMG_4145.jpgIMG_4153.jpgIMG_4162.jpg
 
Rebound: Week 6
Fasted Weight: 213.0lbs

Down weight again after a high day. This is probably the first phase ever where this has started happening to me. My high days aren't crazy, at 755g of carbs, but it's wild to see it.

No changes from coach this week. He likes how things are progressing. I was hoping to push carbs harder, but I'll just follow the plan.
 
Oakley6575 said:
Rebound: Week 6
Fasted Weight: 213.0lbs

Down weight again after a high day. This is probably the first phase ever where this has started happening to me. My high days aren't crazy, at 755g of carbs, but it's wild to see it.

No changes from coach this week. He likes how things are progressing. I was hoping to push carbs harder, but I'll just follow the plan.
Click to expand...
No changes, with a good coach, usually means you're exactly where you want to be.

I've had guys basically beg for a change in the past lol. Nope, everything is perfect.
 
Montego said:
No changes, with a good coach, usually means you're exactly where you want to be.

I've had guys basically beg for a change in the past lol. Nope, everything is perfect.
Click to expand...
Yea understood. I don't remember if I mentioned this already but I honestly feel like my rebound was skipped over. This is the start of week 6 coming out of the diet. He started me off with five high days in a row where my weight went to 213.2. My check ins on Saturday, I was 213.0 after having a high day the day before.. The reason I went back to Justin was for the rebound and growth phase. But it feels like the rebound didn't rebound at all. Pretty disappointing.
 
Rebound: Week 6
Fasted Weight: 210.6lbs

Felt kind of weak today for some reason. Didn't regress at all, just didn't have that kill mode I've had the past couple weeks in the gym. Good session though. Rack pulls were heavy for me.

Back​
Exercise​
Sets​
Rep Goal​
Weight​
Rack Pulls​
2​
8​
395lbs​
Chest Supported Cable Rows​
3​
12​
110lbs​
Chest Supported Cable Rows​
3​
12​
90lbs​
Cable Pulldowns​
3​
12​
140lbs​
Underhand Cable Pulldowns​
2​
12​
110lbs​
Single Arm Cable Rows​
4​
12​
50lbs​
 
Damn down 3 lbs today? Sounds like one hell of a recomp going on. You’re body is burning through some damn food lol
 
ERock5 said:
Damn down 3 lbs today? Sounds like one hell of a recomp going on. You’re body is burning through some damn food lol
Click to expand...
Low day yesterday and that bad injection healed so I'm assuming some water/inflammation from that fell off yesterday too.

Besides that, yea, my metabolism has never been this high. I'm already eating more food than I was peak off season last year. Wild stuff.
 
Oakley6575 said:
Low day yesterday and that bad injection healed so I'm assuming some water/inflammation from that fell off yesterday too.

Besides that, yea, my metabolism has never been this high. I'm already eating more food than I was peak off season last year. Wild stuff.
Click to expand...
A blessing and a curse lol.
 

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