Dallas Journey to the Olympia – Day 9

Dallas Journey to the Olympia - Day 9

Daily Notes 

Day 9: August 24, 2015

Notes From Matt

We are continuing to keep calories increased slightly his look continues to improve while his bodyweight is stable from increasing food just slightly. 

Be sure to following along today on IG and Snapchat as we document the training day! 

dallasmccarver and mattjansen8

Aug 24 Diet

Meal 1 – Pre Training Meal
4 Whole Eggs
250g – Egg Whites
90g – Cooked 95/5 Sirloin
150g – Oats raw measure
Pre Workout
Big Noise + Total War 
Intra workout
30g Amino 

Meal 2 – Post training
90g – Cream of Rice
73g – Isotope (weight)
100g – Banana 

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

Meal 4
2 Whole Eggs
350g – Raw Egg Whites cooked
5 Slices food for life bread 

Meal 5
224g – Chicken cooked
140g – Jasmine Rice cooked
40g – Avocado
75g – Green beans cooked 

Meal 6
224g – Ground Sirloin Cooked
80g – Oats raw measure
75g – Asparagus cooked 

Cardio 

20 min cardio 

Training – From August 23 

Hamstring workout with Dallas and Joe Bennett 

***The training schedule for this week has hamstrings and back falling on back to back days so we needed to be smart in order to have two effective training sessions without overly taxing the lower back.

Exercise 1
We started out on lying hamstring curls using a strive machine which allows you to load at specific points of emphasis throughout the concentric phase of the rep. 

We ended up doing 10 sets of lying leg curls
3 sets with the hardest part of the range of motion being peak contraction
3 sets with equal loading throughout
4 sets loading the bottom half stretch portion of the rep.
With the last four sets we also added in forced eccentrics and added forced reps as well.
This alone was a very effective hamstring day 

Exercise 2
Single leg standing leg curl.
Here again we placed on emphasis on peak contraction and once peak contraction turned into more of a partial rep we still continued to keep an emphasis on peak contraction at what was then the top end of the movement due to muscle failure
3 working sets in the 12-20 rep range 

Exercise 3
Worked up to 2 working sets on adductor using a dc style rest pause sets reaching failure in the 15-20 rep range (10 second rest) attempt at same weight (10 second rest) attempt at same weight. 

Exercise 4
Abduction
Into
Walking lunges
20 reps on each – 3 sets total 
STRETCH