Day 29: September 13, 2016
Notes From Matt
Yesterday was our last day in boca. We spent the morning getting haircuts, training and packing for our early evening flight to vegas. The biggest keys to a successful travel day for a bodybuilding event is to arrive early, wear tight fighting clothes or compression type apparel under your clothes and continue to keep water going through the flight. These will help minimize stress and keep water flushing which is a concern this close to a show.
We trained shoulders at Project Flex yesterday, the entire workout was filmed so be sure to check that out on redcon1.com!
Be sure to following along today on IG and Snapchat as we document the training day!
@dallasmccarver and @mattjansen8
Diet from Sept 13
8-9 liters of water
Sea salting all meals / seasons fine
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Meal 1 – Pre Training Meal Meal 2 – Post training Meal 3 |
Meal 4 Meal 5 Meal 6 |
Cardio
3 Hard posing rounds
Training – Shoulders
Workout was very fast paced. This took a total of 35 min
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Exercise 1 – Straight sets Lateral raise aiming for 15-20 reps per set. Challenging sets 3 sets Additional set added – quad drop set aiming for 8 reps per drop, 4 drops total. Exercise 2 – Straight sets Barbell upright row 4×15 (partner only rest) Exercise 3 – Straight sets Seated front delt emphasis overhead fly. 3×15 |
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Exercise 4 – Superset Cable high to low rest delt fly Into Seated machine lateral raise 3 sets of 10-12 + 10 partials on each. Exercise 5 – Bottom Half Machine press Stretch partial emphasis 3 sets to failure at stack |
