Day 23: September 7, 2016
Notes From Matt
The plan for the next 6 days or so is to allow Dallas to naturally keep coming down in weight and making minor adjustments to the diet daily as needed. I am trying to avoid massive drops as well as spikes in weight via high refeeds and just keep his body in a place where everything is as consistent as possible. We are doing posing in the morning and posing following training after his post training meal digests. This allows me two opportunities
Be sure to following along today on IG and Snapchat as we document the training day!
@dallasmccarver and @mattjansen8
Diet
8-9 liters of water
Sea salting all meals / seasons fine
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Meal 1 Meal 2 Meal 3 |
Meal 4 Meal 5 Meal 6 |
Cardio
Hard posing rounds
Training – Hamstrings
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Exercise 1 – Straight sets Standing Hamstring Curl Working up to 3 hard sets at the same weight within the 12-15 rep range Last set will be an alternated rest pause set completing 3 attempts at the same weight for both legs – left / right / left / right / left / right Exercise 2 – Tri Set Adduction INTO Long Stride walking lunges sets of 15 – 20 on each going through a full range of motion and emphasizing pauses in the stretched position and peak contractions on the machine sets. 3 Rounds |
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Exercise 3 – Straight sets DB RDL Working up to 3 hard sets in the 15 – 20 rep range. The emphasis here was training from a stretched position with knees slightly bent throughout. Exercise 4 – Straight sets Lying Hamstring Curl Rest Pause sets in the higher rep range. Aiming for 25-30 total reps through three attempts at the same weight. Traditional DC style approach here. Exercise 5 – Straight sets Abs – 3 sets of lower ab and 3 sets of upper ab movement each. Here we are working on peak contractions to simulate what is done on stage through an ab n thigh movement. |
