Dallas Journey to the Olympia – Day 29

road to mr olympia day 29
road to mr olympia day 29

Day 29: September 13, 2016

Notes From Matt

Yesterday was our last day in boca. We spent the morning getting haircuts, training and packing for our early evening flight to vegas. The biggest keys to a successful travel day for a bodybuilding event is to arrive early, wear tight fighting clothes or compression type apparel under your clothes and continue to keep water going through the flight. These will help minimize stress and keep water flushing which is a concern this close to a show. 

We trained shoulders at Project Flex yesterday, the entire workout was filmed so be sure to check that out on redcon1.com

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

@dallasmccarver and @mattjansen8

Diet from Sept 13 

8-9 liters of water 

Sea salting all meals / seasons fine 

Meal 1 – Pre Training Meal
2 Whole Eggs
250g – Egg Whites
90g – Cooked 95/5 Sirloin
150g – cream of rice
100g blueberries
Total War Pre Workout Intra workout 
Water only 

Meal 2 – Post training
150g – Cream of Rice
73g –Isotope (weight)
20g – Raw honey 

Meal 3
224g – Grass Fed Sirloin steak cooked
50g – avocado
350g – Jasmine Rice 

Meal 4
224g – Chicken cooked
280g – Jasmine rice cooked
75g – Asparagus cooked 

Meal 5
224g – beef cooked
280g – jasmine rice cooked
75g – asparagus 

Meal 6
20g – almond butter
100g – cream of rice
73g – Isotope vanilla 


3 Hard posing rounds 

Training – Shoulders

Workout was very fast paced. This took a total of 35 min

Exercise 1 – Straight sets 

Lateral raise aiming for 15-20 reps per set. Challenging sets 

3 sets 

Additional set added – quad drop set aiming for 8 reps per drop, 4 drops total. 

Exercise 2 – Straight sets 

Barbell upright row 

4×15 (partner only rest) 

Exercise 3 – Straight sets 

Seated front delt emphasis overhead fly. 


Exercise 4 – Superset 

Cable high to low rest delt fly 


Seated machine lateral raise 

3 sets of 10-12 + 10 partials on each. 

Exercise 5 – Bottom Half Machine press 

Stretch partial emphasis 

3 sets to failure at stack 


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