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 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
