Dallas Journey to the Olympia – Day 15

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RoadToMrOlympia_Day15

Day 15: August 30, 2015

Daily Notes 

Notes From Matt

Yet another new weight low this morning. Today he is taking a full rest day from cardio and training and then we will most likely train daily leading up to his last workout on Thursday am prior to the Olympia.

Be sure to following along today on IG and Snapchat as we document the training day! 

@dallasmccarver and @mattjansen8

Training – NA 

8-9 liters of water 

Sea salting all meals / seasons fine 

Meal 1 
3 Whole Eggs
200g – Egg Whites
90g – Cooked 95/5 Sirloin
150g – Oats raw measure
Pre Workout
Intra workout 

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

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

Meal 4
3 Whole Eggs
250g – Raw Egg Whites cooked
5 slices food for life bread 

Meal 5
224g – Ground Sirloin
270g – Jasmine rice cooked
75g – Asparagus cooked 

Meal 6
3 whole eggs
250g whites
100g oats
Onions and pepper if you want 

Cardio 

NA 

Training – Arms from Yesterday 

Triceps 
1 – Superset – speed emphasis
Rope extension x 15
Into
D handle underhand extension x 15
5 rounds 

40 second rest following each superset 

2 – Cluster set – heavy emphasis
Seated cambered bar extension or DB overhead extension x 10-12
Into – 1 min rest
Standing cambered bar extension wide grip x 10-12
1 min rest between each exercise
3 rounds
3 – Straight set – controlled eccentrics
Close grip press x 12-15
3 working sets 

Tri – set 
-machine dips
-machine extension
-cable single arm extension
12 – 15 each
2 rounds 

Biceps 
1 – Superset – speed emphasis
Cambered cg curl x 15
Into
Cambered wide grip curl x 15
5 rounds
40 second rest following each superset
2 – Double Drop Sets 

Supinated DB curl 
45-35-30 x 10-15 each
3 rounds
Tri – set
-machine curl
-machine single arm curl
-rope hammer
12 – 15 each
3 rounds 

Forearm work 
3 movements
20 Reps each
No rest between movements
1 min rest after round complete
3 rounds 

 

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