Dallas Journey to the Olympia – Day 22

Meal 1
3 Whole Eggs
200g – Egg Whites
90g – Cooked 95/5 Sirloin
130g – Cream of rice cooked
Total War Pre Workout
Intra workout  

Meal 2
120g – Cream of Rice
73g –Isotope (weight)

Meal 3
224g – Grass Fed Sirloin steak cooked
280g – Jasmine Rice
50g Avocado 

Meal 4
2 Whole Eggs
350g – Raw Egg Whites cooked
80g – Oats 

Meal 5
224g – Chicken Cooked
210g – Jasmine rice cooked
50g – Avocado
75g – Asparagus cooked 

Meal 6
2 Whole Eggs
350g – Raw Egg Whites cooked
80g – Cream of rice 

Exercise 1 – Superset 

Standing Lateral Raises INTO Standing Wide grip Upright row

This is a great superset for the medial delts 

Going as heavy as possible within the realm that it is a superset. 

12 reps on each 3 rounds

Exercise 2 – Superset 

Incline Camber Bar Supinated Front Raise using a close grip INTO Incline Camber Bar Pronated Front raise with a wide grip 

12 reps on each and then doing top half partials to failure keeping tension primarily on the working muscle being primarily the front deltoid. 

Exercise 3 – Straight sets 

Seated Belt driven Shoulder press. 

Here we did as many full reps as possible followed by as many bottom half partials as we can do as long as we could get half way through the ROM. 

3 working sets around 15-25 reps per set with full reps as well as added partials 

Exercise 4 – Straight sets 

Seated Reverse Pec Deck 

Holding peak contraction on each rep. 

3×12-15 + stretch partials on each rep 

Exercise 5 – Straight sets 

Pronated Lateral Raises 

Here you are going to keep your palms facing back throughout. This done correctly is a shorter range of motion, Start with the DB’s ends on your glutes and drive laterally from that position. You will realistically only be able to get about halfway up before other muscles take over. 

Exercise 6 – Superset 

Bi lateral Hammer Shrugs x 15 

INTO 

Seated Low Row pulling high for mid trap emphasis rope rows x 15 

Finished up with 6 sets of ab work we are alternating ab and calves training every day.