Dallas Journey to the Olympia – Day 15

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 

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