Dallas Journey to the Olympia – Day 12

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RoadToMrOlympia_Day12

Day 12: August 27, 2015

Training – Shoulders 

8-9 liters of water

Sea salting all meals / seasons fine

Meal 1 – Pre Training Meal (off)
2 Whole Eggs
250g – Egg Whites
90g – Cooked 95/5 Sirloin
150g – Oats raw measure
Pre Workout
Intra workout
NAMeal 2 – Post training
100g – Cream of Rice
73g – Isotope (weight)

Meal 3
224g – Grass Fed Sirloin steak cooked
280g – Jasmine Rice

Meal 4
2 Whole Eggs
350g – Raw Egg Whites cooked
4 Slices food for life breadMeal 5
224g – Ground Sirloin Cooked
210g – Jasmine Rice cooked
75g – Asparagus cooked

Meal 6
2 whole eggs
400g whites
Onions and pepper if you want

 

 

Cardio

30 min daily on stairs

Training Shoulders 

Machine Lateral Raises – Used primarily as a warm up
***we will return to this later in training

Exercise 2 – DB Raise modified muscle rounds ( Leo coasta method)

The goal here is to complete 6 sets of 10 at the same weight with 15 second breaks between each attempt. You really have to be locked in mentally here in order for this to be effective as you do not want your rep speed to slow down.

This is a great way to accomplish a lot of work and blood volume in a short amount of time when energy stores are low. Not for the faint of heart or those who have a weak stomach!

Exercise 3 – Seated behind the head Military Press

Favorite Movement of Dallas, he genetically has good shoulders but this has been a primary movement in his arsenal for a long time.

Work up to one max effort set at 315 all out

Second set do a double drop from 315 – 225 – 135 max reps at each set. With 135 doing Bottom half partials only until failure.

2 true working sets.

 

Exercise 4 -Super Set

DB Upright Row
INTO
DB Neutral Grip Front raise both arms at same time.

Work on killing all momentum and really moving the weight through the medial delt on upright rows and front delts on the front raises.

10-12 reps each

Exercise 5 – Tri Set

Rear Delt Peck Deck
INTO
DB Side shrugs from hip
INTO
Smith Barbell Shrugs from front.
3 rounds aiming for 12-15 reps on each

Exercise 6 – Machine Lateral Raise

1 strip set

 

Starting at a max weight for 10 reps and doing a drop set at as many weights as possible aiming to get 10-8 reps on each for and run the entire stack in this manner dropping 1-2 plates per time.

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

@dallasmccarver and @mattjansen8

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