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
NAMeal 2 – Post training
100g – Cream of Rice
73g – Isotope (weight)
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
30 min daily on stairs
Machine Lateral Raises – Used primarily as a warm up
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
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
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