Dallas Journey to the Olympia – Day 21

Road to mr olympia day21

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


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
50g Avocado 

Meal 4
2 Whole Eggs
350g – Raw Egg Whites cooked
80g – Oats 

Meal 5
224g – Chicken Cooked
210g – Jasmine rice cooked
50g – Avocado
75g – Asparagus cooked 

Meal 6
2 Whole Eggs
350g – Raw Egg Whites cooked
80g – Oats 


20 min AM 

Training – Back 

Doing a lot of vertical movements today and training the lats from a stretched position with arms overhead 

Exercise 1 

Vertical Close Grip Pulldown (3 Phase Movement)
While keeping your upper body completely vertical…
– 8 Full ROM reps pulling V grip to upper abdominal region.
– 8 Bottom half partial range of motion reps
– 8 Top Half partial range of motion reps holding each rep at contraction
3 Rounds of this. 90 second rest between each 

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 

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 


Exercise 5 

Assisted Pull ups at moderate weight to failure. Total of 3 sets here 

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