Dallas Journey to the Olympia – Day 6

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Dallas Journey to the Olympia
Day 6: August 21, 2016

Daily Notes


Notes From Matt

Individual feedback is a significant aspect of what Dallas and I do as a team. To relate that to todays workout we have both found no matter what type of approach we take the training shoulders we always come back to a faster paced, higher rep type workout really forcing a lot of blood into the muscle with shorter rest periods. Weight is relative but will be as heavy as possible within the goal but with that being said we simply cannot do extremely heavy training with the faced paced style of training we do for shoulders

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

dallasmccarver and mattjansen8

 

Aug 21 Diet
Meal 1 – Pre Training Meal
2 Whole Eggs
250g – Egg Whites
90g – Cooked 95/5 Sirloin
150g – Oats raw measure
Pre Workout
Big Noise + Total War
Intra workout
30g AminoMeal 2 – Post training 
90g – Cream of Rice
73g –Isotope (Whey Protein)

Meal 3 
224g – Grass Fed Sirloin steak cooked
280g – Jasmine Rice
Meal 4 
2 Whole Eggs
350g – Raw Egg Whites cooked
3 Slices food for life bread 

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

 

Meal 6
224g – Ground Sirloin Cooked
75g – Asparagus cooked

Cardio 

20 mins

TrainingShoulders

***We typically do not pyramid up in weight for our working sets, we find a weight to start working sets at and then complete the sets at that weight until form starts to breakdown or we are no longer getting a peak contraction, unless listed otherwise.

Exercise 1: 2 Phases

Lateral Raise

Phase 1: Acclimation set OR Add set

This is the exact opposite of a drop set so we are going light to heavy here.

Pick 3 weights and aim to hit failure on your last, increase rep speed with each rep increase but still focus on peak contraction of the deltoid and not just slinging weight.

Phase 2 – Drop Set

In typical drop set manner picking 3 weights and going to failure reducing weight about 10% per drop.

2 Sets of each starting with two add sets then moving on to two drop sets

Exercise 2: Press Drop sets 
 
Smith Machine Vertical BH presses 
 
Behind the head presses on a fixed machine IE Smith machine is a personal favorite of Dallas and myself.
The keep here is to really control the eccentric portion of the movement and do not allow your elbows to break below parallel.
Here we will aim to do a top set of 10-12 reps drop + another 10-12 
3 sets like this 

Exercise 3: Superset

DB Upright row
INTO
DB Seated Neutral Grip Front Raise
explosive contractions with strict form on both movements, minimizing body english.
3 sets x 10-12 on each

Exercise 4: Rear Delt/Trap Triset
Hammer Seated Shrug Facing Away from machine
INTO
Hammer Standing Shrug facing machine
INTO
High Cable Straight bar high Pulls

Aiming for 15 reps on each

***Using the hammer shrug as its a fixed angle both ways is going to allow you to hit different parts of the of the traps.
***The third movement of the Straight bar high pulls will also hit mid trap as well as rear delt

Exercise 5: Rest Pause set

1 True DC style rest pause set in higher rep range on reverse pec deck

 

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