Dallas Journey to the Olympia – Day 11

Meal 1 – Pre Training Meal (off)
2 Whole Eggs
250g – Egg Whites
90g – Cooked 95/5 Sirloin
150g – Oats raw measure
Pre Workout
Intra workout 

Meal 2 – Post training
100g – Cream of Rice
73g –Isotope (weight)

Meal 3
224g – Grass Fed Sirloin steak cooked

Meal 4
2 Whole Eggs
350g – Raw Egg Whites cooked
4 Slices food for life bread 

Meal 5
224g – Ground Sirloin Cooked
210g – Jasmine Rice cooked
75g – Asparagus cooked 

Meal 6
2 whole eggs
400g whites
Onions and pepper if you want 

Exercise 1 – leg extensions 

Following several warm ups we worked in both an acclimation as well as a drop set here
Acclimation set adding weight until you reach failure at a given rep range so it goes like this
110 x 8 ADD 145 x 8 ADD 190 x all out failure (no rest other than changing the weight.
Drop set – now hitting failure at each loaf used, starting with a heavier starting weight than what was ended with on the acclimation set.
2 total working sets here. Done correctly these will make you want to crawl to your car one exercise in! 

Exercise 2 – modified muscle rounds ( Leo coasta method) 

The goal here is to complete 6 sets of 10 at the same weight with 15 second breaks between each attempt. You really have to be locked in mentally here in order for this to be effective as you do not want your rep speed to slow down. 

This is a great way to accomplish a lot of work and blood volume in a short amount of time when energy stores are low. Not for the faint of heart or those who have a weak stomach!

Exercise 3 – hack squat 

The goal here is to do as many bottom half partials as possible until you can longer complete bottom half ONLY reps without stopping. At this point bring the weight to the top pause for 15 seconds but do not rack the weight then complete as many full reps as possible 

3 working sets like this 

Exercise 4 -single leg leg press banded 

Here we purposely have our heals hanging off the backside of the platform as a means to increase quad activation and the hams and glutes out of the movement. Really drive hard against the band tension throughout the concentric (positive) portion of the movement and focus on lowering the weight through your quad being engaged throughout the eccentric (negative) 

3 sets – max set of 20 stay there for 2 more sets 

Exercise 5 – Bulgarian split squat with short stride 

Again here keeping emphasis on quads with a short stride leg placement. Here we are doing 3 sets in 1. Alternating between left and right legs doing three macro sets within 1. Left – right – left – right – left – right. Aiming for an initial 12-15 reps and then reps should descend on sets 2 and 3 as there are no breaks.