Day 19: September 3, 2016
Notes From Matt
It’s opening weekend of college football which is on par with a kid on Christmas Day for Dallas and I so with that being said there will be lots of football to be watched when we are not training.
No complaints from camp right now all is well!
Cardio is on a as needed basis right now.
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
| Meal 1 3 Whole Eggs 200g – Egg Whites 90g – Cooked 95/5 Sirloin 150g – Oats raw measure Total War Pre Workout Intra workout Meal 2 120g – Cream of Rice 73g –Isotope(weight)Meal 3 224g – Grass Fed Sirloin steak cooked 280g – Jasmine Rice |
Meal 4 3 Whole Eggs 250g – Raw Egg Whites cooked 4 slices food for life breadMeal 5 224g – Ground Sirloin 140g – Jasmine rice cooked 75g – Asparagus cookedMeal 6 3 whole eggs 250g whites 100g oats Onions and pepper if you want |
Cardio
30 min HARD AM
Training – Arms Saturday
Biceps
*we typically always start with triceps first so I wanted to switch things up and train them first when we are fresh as possible.
*Only TRUE working sets listed.
Warm up on cable bicep curls
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Exercise 1 Incline seated DB curl – staying supinated throughout Supinated in this case simply means palms facing in front of your body. Here complete both arms simultaneous with each other. Pausing at full stretch and peak contraction. Aiming for 12 – 15 full reps on each set. 3 sets total Exercise 2 Machine preacher curl 1.5’s Here we are doing 1 full rep then 1 half rep from the top focusing on peak contraction of the biceps then back down to starting position. Complete 10 reps like this. 3 working sets Exercise 3 Bicep tri-set – all movements performed with both arms at same time. Cambered bar curl Hitting biceps from three different hand positions in a Tri-Set format aiming for 12 reps on all reps Triceps Warm up on cambered bar or rope press down |
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Exercise 1 Incline cambered bar skull crusher Here keep your elbows in a fixed position that also allows you to stretch behind your head. Aim to get a full stretch on each rep and focus on contracting the triceps not just locking out into the joint itself. 12-15 reps 3 sets total Exercise 2 Machine dips 1.5’s Here we are doing 1 full rep then 1 half rep from the contraction phase of the movement focusing on peak contraction of the triceps then back to starting position. Complete 10 reps like this. 3 working sets Exercise 3 Triceps -tri set – all movements performed by alternating arms Rope press down Hitting triceps from three different hand positions in a Tri-Set format aiming for 12 reps on each. |
