Dallas Journey to the Olympia – Day 7

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Road To olympia day 7

Day 7: August 22, 2016

Daily Notes 

Notes From Matt

Really really happy with where things are at. Dallas is sitting at 299 right now and everything is in a great spot. I am very thankful that this is now our third prep together and it seems with every prep we continue to improve upon all aspects of our friendship, communication, coach/athlete relationship and it correlates to his look on stage. 

Diet is the exact same today as well as cardio from yesterday. 

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

dallasmccarver and mattjansen8

Aug 22 Diet

Meal 1 – Pre Training Meal
2 Whole Eggs
250g – Egg Whites
90g – Cooked 95/5 Sirloin
150g – Oats raw measure
Pre Workout
Big Noise+ Total War
Intra workout
30g Amino 

Meal 2 – Post training
90g – Cream of Rice
73g –Isotope (Whey Protein) (weight)

Meal 3
224g – Grass Fed Sirloin steak cooked
280g – Jasmine Rice 

Meal 4
2 Whole Eggs
350g – Raw Egg Whites cooked
3 Slices food for life bread 

Meal 5
224g – Chicken cooked
40g – Avocado
75g – Green beans cooked 

Meal 6
224g – Ground Sirloin Cooked
75g – Asparagus cooked 

Cardio 

20 min 

Training – Chest 

***We typically do not pyramid up in weight for our working sets, we find a weight to start working sets at and then complete the sets at that weight until form starts to breakdown or we are no longer getting a peak contraction, unless listed otherwise. 

Exercise 1: 

30 Degree DB Press 

Phase 1: Heavy Straight sets working up to a top set and maintaining weight for 3 total sets.
This angle is really good for both Dallas and I so its an incline emphasis with less shoulder stress since we are looking to move some weight here. 

Exercise 2: 

Incline Cable Fly Variation  

Smith Machine Vertical BH presses
Aiming for a hard 2 second contraction hold and full stretch on each rep. 10-15 rep range here. Really focus on keeping your chest up and shoulders packed throughout the movement do not allow your shoulders to round forward. 

3 sets like this 

Exercise 3: 

Plate Loaded Flat Press (Nautilus) 

7 Full Reps
3 Phase movement
7 Top half Contraction Reps
7 Explosive reps from the bottom out of a full stretch
3 Sets 

Exercise 4: 

Decline Chest Fly/Press

As you are going through the eccentric really focus on a slow tempo and opening up your chest cavity. If you are viewing this movement from the back it should look like a triangle range of motion opening up at the bottom and slightly supinating your hands INTO a peak contraction touching DB’s together at the top. 

3-4 sets going off feel using a lighter weight as joints are compromised here you do not need to go extremely heavy. 

 

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