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 2 – Post training
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
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