Notes From Matt
Dallas hit a new low today, food has continued to slowly go up on a daily basis and everything is continuing to improve.
Today we trained arms at Project Flex, we are very thankful to have the opportunity to train in that facility. Its been a great place to train with an atmosphere of people who understand what its like to compete on this level and are very encouraging and supportive of what we are doing!
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 |
Meal 4 Meal 5 Meal 6
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Cardio
Hard posing rounds
Training – Arms / Forearms / Calves
We are continuing to train biceps first since they are getting less secondary work than triceps. We just hit Chest yesterday so triceps were hit as a secondary muscle. We are still training triceps hard but just emphasizing biceps first within the workout.
With the bicep movements the goal is to get full supination of the bicep so aim to have your pinky finger finish at peak contraction towards the outside of the delt cap.
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Exercise 1 – Straight sets Standing Alternating DB Curl Working up to 3 hard sets at the same weight within the 10-15 rep range Exercise 2 – straight sets Incline Supinated Bicep Curl We used a slight incline here with the goal of really keeping shoulders pinned back against the pad. On these reps we cut out all momentum and did both full ROM reps as well as partials out of the stretched position. 3 working sets in the 10-12 rep range plus 3-5 partials. Exercise 3 – Straight sets Machine Single Arm Machine Working full stretch through peak contraction on each rep + 3 forced partials on each side. 3 working sets in the 10-12 rep range plus 3 forced reps. Exercise 4 – Straight sets DB Single Arm Curl on Standing Preacher Machine Again here we are trying to fully lengthen the bicep so an easy way to do this is to contract your tricep in the fully extended position. 2 sets of 15 on each arm |
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Triceps Exercise 1 – Straight sets Incline Skull Crusher Pyramid up in weight, all sets performed to failure around the ranges listed. 30/25/20/15 Exercise 2 – straight sets Single Arm Alternating DB Overhead Ext Going through a full stretch / Pause / Drive into 3/4 through range of motion. 3 working sets in the 10-12 rep range plus 3-5 partials. Exercise 3 – Rope Tri-Sets Bending over at 45 Degree – Rope Extension starting with rope at forehead, splitting rope ends at bottom. No body movement here INTO Traditional Standing Rope Extension splitting rope at full extension while keeping arms into sides throughout INTO Standing High Pulley overhead Extension with back towards stack. Keep rope ends together here. All three movements done to failure of FULL REPS only at same weight 3 Rounds Exercise 4 – Straight sets Cable Single Arm Reverse Extension 2 sets of 15 on each arm Forearms Circuit Reverse Cambered Barbell Curl x 15 Barbell Behind The Back Forearm curl x 15 Hammer DB Curl with hands slightly pronated x 15 3 Rounds |
