Dallas Journey to the Olympia – Day 28

Meal 1 – Pre Training Meal
2 Whole Eggs
250g – Egg Whites
90g – Cooked 95/5 Sirloin
150g – cream of rice
100g blueberries
Total War Pre Workout / Intra workout 
Water only 

Meal 2 – Post training 
150g – Cream of Rice
73g –Isotope (weight)
20g – Raw honey 

Meal 3 
224g – Grass Fed Sirloin steak cooked
50g – avocado
350g – Jasmine Rice 

Meal 4
224g – Chicken cooked
280g – Jasmine rice cooked
75g – Asparagus cooked 

Meal 5
224g – beef
180g – Jasmine Rice cooked 

Meal 6 – The McCarver Vanilla Berry Blast Smoothie 
20g – almond butter
73g – Isotope Vanilla whey
20g of carbs from strawberries and blueberries
Organic vanilla unsweetened almond milk
Ice 

Exercise 1 – Tri-Set 

3 Way Standing Cable Fly 

– This has been a staple of our training since we stared together. 

Incline plane of motion x 8 

Flat plane of motion x 8 

Decline plane of motion x 8 

3 rounds 

Exercise 2 – Straight sets 

Banded incline hammer press with hard contractions 

3 x 10-12 

Exercise 3 – Superset 

Flat DB Fly (emphasis on stretch) 

INTO 

DB hex Press (driving wrists together throughout) 

3 Rounds x 12 – 10 on each 

Exercise 4 – Superset 

Incline Flex Press 

Into 

Incline flex fly done on flex press (holding onto machine arm) 

3 sets of 10-12 

Exercise 5 – Bottom Half Dips 

Stretch partial emphasis 

3 sets to failure