Day 21: September 5, 2016
Notes From Matt
Dallas and I had a call this morning mapping out training from now through his final workouts. It’s that time to be thinking about all of the “finals” of prep. He will be training chest today, arms tomorrow and then legs on Sunday together.
Cardio is still on a as needed basis right now and will continue in this manner through the olympia. Its a fine line at this point of tissue retention and fat loss and we are trying to walk it daily. Its not so much his mental aspect that I am concerned with as Dallas will always due what is needed but he has a lot of new tissue on his lower half that our goal is go bring into the show not diet off prior to.
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
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Meal 1 Meal 2 Meal 3
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Meal 4 Meal 5 Meal 6
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Cardio
20 min AM
Training – Back
Doing a lot of vertical movements today and training the lats from a stretched position with arms overhead
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Exercise 1 Vertical Close Grip Pulldown (3 Phase Movement) Exercise 2 Hammer High Row Using the arm lever and not handle with legs fully extended behind and chest on pad, the set up for this is much like an incline row yet you are pulling with your arms from overhead. 4 sets with full stretch and contraction on each set Working up to a max set of 12 and maintaining weight for all sets 3. Exercise 3 – Superset Lying DB pullover INTO Rope Standing pullover emphasizing full stretch with DB and peak contraction with the rope. 3 supersets of 10 reps on each |
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Exercise 4 Seated Cable row leaning fully back into stack with upper body again to get lats into stretched position. Full stretch into full contraction 3×12-15 Exercise 5 Assisted Pull ups at moderate weight to failure. Total of 3 sets here |
