Dallas Journey to the Olympia – Day 7

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 

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.