Dallas Journey to the Olympia – Day 17

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 

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