Yesterday was a planned off day, very much needed and we got a good result from it yesterday sleep improved and weight increased a bit from not having as much energy expenditure. At this point we are taking things a few hours to a day at a time so for now we don’t plan on taking more off days but will if needed.
Be sure to be following along today on IG and Snapchat as we document the training day!
@dallasmccarver and @mattjansen8
Training – Hamstrings
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
20 min HARD post workout
Training – Hamstrings
1. Lying leg curls
Triple Accumulation set 10 + ADD weight 10 + ADD weight 10 + ADD weight as many as possible Aiming to only hit failure on last add set. Using a total of 4 weights = 1 set Triple drop set 10 + Drop weight 10 + DROP weight 10 + DROP weight as many as possible Aiming to only hit failure at each weight . Using a total of 4 weights = 1 set
2. DB RDL
4×8-12 straight heavy sets Working up to a max set of 12 and maintaining weight for all sets
3. Split squats in smith machine
3x 10-15 Long stride stance to get a stretch through glutes and hamstrings, only come 3/4 way up not fully locking out onto knee joint.
4. Standing leg curls
2 alternating rest pause sets This is a DC style rest pause but since it’s Iso lateral we are using the working leg as the rest for the non working leg. All sets within the rest pause format are done at same weight. 70x 15-7-5 done fully on right leg then moving on to left.
2 rounds like this
5. Seated leg curls
2 sets of 21s 7 top half peak contraction 7 full reps hitting peak contraction (Aiming to fully shorten hamstring on each rep) 7 partial half reps from fully stretched position. Calves circuit Seated Standing Toe press
Amap each time through starting with 50 each first time
