Day 18: September 2, 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 on a as needed basis right now.
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
Double Tap – 2 capsules
3 Whole Eggs
200g – Egg Whites
90g – Cooked 95/5 Sirloin
150g – Oats raw measure
Total War Pre Workout
120g – Cream of Rice
73g – Isotope (weight)
224g – Grass Fed Sirloin steak cooked
280g – Jasmine Rice
3 Whole Eggs
250g – Raw Egg Whites cooked
4 slices food for life bread
224g – Ground Sirloin
140g – Jasmine rice cooked
75g – Asparagus cooked
3 whole eggs
250g whites 100g oats
Onions and pepper if you want
30 min HARD AM
Training – Chest
1. 3 way standing cable fly
– 10 reps leaning over slightly and doing an incline emphasis plane of motion.
– 10 reps leaving over slightly, doing a fly in a flat plane of motion.
– 10 reps leaning over further tucking elbows into sides almost as if you are doing reverse grip press.
2. HEAVY Incline press variation
4×8-12 straight heavy sets
Working up to a max set of 12 and maintaining weight for all sets
3. Exercise 3
Flat Barbell or Machine press
Muscle rounds (Leo Costa method)
6 x 6 with 15 second breaks using same weight throughout. The goal here is to consistently move the weight at the same tempo throughout all sets. Explosive contraction emphasis throughout.
4. Banded dips – drop into bodyweight dips.
Start out banded at 45 degree angle to failure, drop band and continue working from full stretch on each rep.
5. Decline “to neck” guillotine press with DB’s
Done lightly at the end to really bring a lot of blood and also serve as an active weighted stretch.
Full stretch into full contraction