Dallas Journey to the Olympia – Day 20

Road to mr olympia day20

Notes From Matt

It’s opening weekend of college football which is on par with a kid on Christmas Day for Dallas and I so with that being said there will be lots of football to be watched when we are not training.

No complaints from camp right now all is well!

Cardio is on a as needed basis right now.

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

@dallasmccarver and @mattjansen8


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
Total War 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
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




30 min HARD AM

Training – Legs Sunday

Exercise 1 – Leg extensions

Pick a weight you can get 10 full reps with a hard 2 second contraction hold on each rep. Rep 10 should be very hard then go into 10 more reps moving the weight as high as you can. Finally finish each set with a 10+ second contraction hold at the midway point through the ROM

Exercise 2 – Leg press

4-5 seconds eccentrics all the way into the hole. Splitting knees at chest getting them around your torso.

Only coming up 3/4 way and flex hard in this position before going back into eccentric

3 very challenging sets aiming for 20 reps

Exercise 3 – Vertical Leg press feet low and wide on platform

5 sets of 10 with 45 second rest

All sets at same weight this should be very very hard. Rest pause sets if needed to get all reps

Exercise 4- Frog stance Hack squats

Full rep into bottom half half rep then back into full and so on.
10 reps in this format
2 sets

Exercise 5 – walking lunges

Short stride duck walk lunges where you never come to full extension of the knee keeping a greater working emphasis on the muscle. Stay low!
20 steps per leg.