Dallas Journey to the Olympia – Day 17

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Day: 17 September 1, 2016

Notes From Matt

I’m really looking forward to going back down and finishing out prep with Dallas on Saturday. Part of us being a team is being together so I’ve missed that part of prep the past 9 days. Jordan and I will be down Saturday and it will be hands on the rest of the way!

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

dallasmccarver and mattjansen8

training – Back 

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
250g – Raw Egg Whites cooked
4 slices food for life bread 

Meal 5 
224g – Ground Sirloin
140g – Jasmine rice cooked
75g – Asparagus cooked 

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

 

Cardio 

30 min HARD AM

Training Back

1. Close grip Lat pulldown

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

2 sets

2. Chest supported DB RDL 1 Arm

Really focusing on pulling to waist and keeping momentum out of movement

4×8-12 straight heavy sets

Working up to a max set of 12 and maintaining weight for all sets

3. Superset

Seated low row

Into

Seated hammer high row

4 x 10-15

4. Lat pulldown tri set

To chin

Behind head

45 degree fixed position upper back pulldown

3 sets x 10 on each – 1 min rest after all 3 movements complete

5. Hyper extension

10 reps with 10 second hold on last rep – 10 second break

Continuing this until 100 reps are complete

 

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