On todays episode of the “road to the ASF 2017” series, Dallas goes over his chest routine and talks about dealing with an illness during prep. After training chest we head over to the Delray Shooting Center to have some fun with a few toys..
See more at www.redcon1.com
Today is the first major day of the Olympia Weekend! We started off the day following breakfast with a light flush workout of back and chest just as means to aid in shuttling nutrients not for the sake of muscle breakdown.
Following training we made another grocery run to grab some extra cream of rice, eggs, bananas, just a few of the basics we will continue to use through the loading process.
Dallas has the press conference at 12 pm today as well as the athletes meet and greet tonight at 7pm for those of you who are here we look forward to seeing you!
@dallasmccarver and @mattjansen8
Today’s training
Back and chest
All sets done in the 12-15 rep range short of failure
3 sets each movement
Again goal here is to prime for load and aid in moving nutrients not breakdown
1) hammer wide grip pulldown
2) hammer neutral grip seated row
3) v grip pulldown into cambered bar pull over
***back stretch
1) flat plate loaded chest press
2) seated cable fly high and low
***Chest stretch
Posing
]]>Chest Training. Dallas Trains Chest 4 Days Out to the Olympia.
]]>Notes From Matt
Busy first day in Vegas. Dallas and I while still used to east coast time got up at 5am and headed over to city athletic for a very light cardio session and posing since it was not light yet. After we made our first grocery store run to gather foods for the day. I am going to be doing a full blog on Dallas peak but for now we a literally taking things a few hours at a time so I cannot lay out a full plan as of yet.
Today we trained arms and this as well as our morning shopping a food prep was all filmed and will be on redcon1.com
@dallasmccarver and @mattjansen8
Today’s training
Arms – supersets
**SS = Superset
3 working sets of 12-15 on each
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SS – 1 SS – 2 |
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Quad Set – 3 SS – 4 |
Notes From Matt
Yesterday was our last day in boca. We spent the morning getting haircuts, training and packing for our early evening flight to vegas. The biggest keys to a successful travel day for a bodybuilding event is to arrive early, wear tight fighting clothes or compression type apparel under your clothes and continue to keep water going through the flight. These will help minimize stress and keep water flushing which is a concern this close to a show.
We trained shoulders at Project Flex yesterday, the entire workout was filmed so be sure to check that out on redcon1.com!
@dallasmccarver and @mattjansen8
Diet from Sept 13
8-9 liters of water
Sea salting all meals / seasons fine
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Meal 1 – Pre Training Meal Meal 2 – Post training Meal 3 |
Meal 4 Meal 5 Meal 6 |
Cardio
3 Hard posing rounds
Training – Shoulders
Workout was very fast paced. This took a total of 35 min
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Exercise 1 – Straight sets Lateral raise aiming for 15-20 reps per set. Challenging sets 3 sets Additional set added – quad drop set aiming for 8 reps per drop, 4 drops total. Exercise 2 – Straight sets Barbell upright row 4×15 (partner only rest) Exercise 3 – Straight sets Seated front delt emphasis overhead fly. 3×15 |
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Exercise 4 – Superset Cable high to low rest delt fly Into Seated machine lateral raise 3 sets of 10-12 + 10 partials on each. Exercise 5 – Bottom Half Machine press Stretch partial emphasis 3 sets to failure at stack |
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The focus of this week for us is all about fine tuning, mental preparation, muscle stimulation and rest.
Today and tomorrow we will train here in Boca and then fly out tomorrow evening to set up Camp in Vegas tomorrow night.
Yesterday we had a very good workout, assertive and it was fast paced. The volume was quite high with what we got accomplished in a short amount of time. We were in and out within an hour.
@dallasmccarver and @mattjansen8
Diet from Sept 11
8-9 liters of water
Sea salting all meals / seasons fine
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Meal 1 – Pre Training Meal Meal 2 – Post training Meal 3 |
Meal 4 Meal 5 Meal 6 |
Cardio
3 Hard posing rounds
Training – Back Workout
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Exercise 1 – Straight sets (speed emphasis) Cable Camber Bar Pullover – Exaggerated motion using a bit of body english staying up and leaning over as the weight moves to hit the back top to bottom 3 x 15 Exercise 2 – Straight sets Single Arm Dorian Low Row stabilizing body away from machine with opposite arm and same leg as you are doing the rowing with 3 x 10-12 Exercise 3 – Superset Hammer Neutral Grip High Row Seated using the standard Hammer Row INTO Hammer High Row using a neutral grip keeping legs back almost as if you are doing an incline pulldown with Chest staying fixed into pad. 3 Rounds x 12 – 10 on each |
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Exercise 1 – Straight sets (speed emphasis) Cable Camber Bar Pullover – Exaggerated motion using a bit of body english staying up and leaning over as the weight moves to hit the back top to bottom 3 x 15 Exercise 2 – Straight sets Single Arm Dorian Low Row stabilizing body away from machine with opposite arm and same leg as you are doing the rowing with 3 x 10-12 Exercise 3 – Superset Hammer Neutral Grip High Row Seated using the standard Hammer Row INTO Hammer High Row using a neutral grip keeping legs back almost as if you are doing an incline pulldown with Chest staying fixed into pad. 3 Rounds x 12 – 10 on each |
Dallas hit a new low today, food has continued to slowly go up on a daily basis and everything is continuing to improve.
Today we trained arms at Project Flex, we are very thankful to have the opportunity to train in that facility. Its been a great place to train with an atmosphere of people who understand what its like to compete on this level and are very encouraging and supportive of what we are doing!
Be sure to following along today on IG and Snapchat as we document the training day!
@dallasmccarver and @mattjansen8
Diet
8-9 liters of water
Sea salting all meals / seasons fine
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Meal 1 Meal 2 Meal 3 |
Meal 4 Meal 5 Meal 6
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Cardio
Hard posing rounds
Training – Arms / Forearms / Calves
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Exercise 1 – Straight sets Standing Alternating DB Curl Working up to 3 hard sets at the same weight within the 10-15 rep range Exercise 2 – straight sets Incline Supinated Bicep Curl We used a slight incline here with the goal of really keeping shoulders pinned back against the pad. On these reps we cut out all momentum and did both full ROM reps as well as partials out of the stretched position. 3 working sets in the 10-12 rep range plus 3-5 partials. Exercise 3 – Straight sets Machine Single Arm Machine Working full stretch through peak contraction on each rep + 3 forced partials on each side. 3 working sets in the 10-12 rep range plus 3 forced reps. Exercise 4 – Straight sets DB Single Arm Curl on Standing Preacher Machine Again here we are trying to fully lengthen the bicep so an easy way to do this is to contract your tricep in the fully extended position. 2 sets of 15 on each arm |
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Triceps Exercise 1 – Straight sets Incline Skull Crusher Pyramid up in weight, all sets performed to failure around the ranges listed. 30/25/20/15 Exercise 2 – straight sets Single Arm Alternating DB Overhead Ext Going through a full stretch / Pause / Drive into 3/4 through range of motion. 3 working sets in the 10-12 rep range plus 3-5 partials. Exercise 3 – Rope Tri-Sets Bending over at 45 Degree – Rope Extension starting with rope at forehead, splitting rope ends at bottom. No body movement here INTO Traditional Standing Rope Extension splitting rope at full extension while keeping arms into sides throughout INTO Standing High Pulley overhead Extension with back towards stack. Keep rope ends together here. All three movements done to failure of FULL REPS only at same weight 3 Rounds Exercise 4 – Straight sets Cable Single Arm Reverse Extension 2 sets of 15 on each arm Forearms Circuit Reverse Cambered Barbell Curl x 15 Barbell Behind The Back Forearm curl x 15 Hammer DB Curl with hands slightly pronated x 15 3 Rounds |
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Notes From Matt
The plan for the next 6 days or so is to allow Dallas to naturally keep coming down in weight and making minor adjustments to the diet daily as needed. I am trying to avoid massive drops as well as spikes in weight via high refeeds and just keep his body in a place where everything is as consistent as possible. We are doing posing in the morning and posing following training after his post training meal digests. This allows me two opportunities
@dallasmccarver and @mattjansen8
Diet
8-9 liters of water
Sea salting all meals / seasons fine
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Meal 1 Meal 2 Meal 3 |
Meal 4 Meal 5 Meal 6 |
Cardio
Hard posing rounds
Training – Hamstrings
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Exercise 1 – Straight sets Standing Hamstring Curl Working up to 3 hard sets at the same weight within the 12-15 rep range Last set will be an alternated rest pause set completing 3 attempts at the same weight for both legs – left / right / left / right / left / right Exercise 2 – Tri Set Adduction INTO Long Stride walking lunges sets of 15 – 20 on each going through a full range of motion and emphasizing pauses in the stretched position and peak contractions on the machine sets. 3 Rounds |
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Exercise 3 – Straight sets DB RDL Working up to 3 hard sets in the 15 – 20 rep range. The emphasis here was training from a stretched position with knees slightly bent throughout. Exercise 4 – Straight sets Lying Hamstring Curl Rest Pause sets in the higher rep range. Aiming for 25-30 total reps through three attempts at the same weight. Traditional DC style approach here. Exercise 5 – Straight sets Abs – 3 sets of lower ab and 3 sets of upper ab movement each. Here we are working on peak contractions to simulate what is done on stage through an ab n thigh movement. |
Notes From Matt
We ended up calling an audible yesterday and training shoulders and saving back for today. Back was still a bit sore from last week so we wanted to give it an extra day to rest. So what you are seeing below is the shoulder workout that we did yesterday. The back workout posted yesterday is what we will be doing today. Today we will also be training with Massive Joe who is a guest of Redcon1 today coming from Australia!
@dallasmccarver and @mattjansen8
Diet
8-9 liters of water
Sea salting all meals / seasons fine
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Meal 1 Meal 2 Meal 3 |
Meal 4 Meal 5 Meal 6
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Cardio
20 min AM
Training – Shoulders
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Exercise 1 – Superset Standing Lateral Raises INTO Standing Wide grip Upright row This is a great superset for the medial delts Going as heavy as possible within the realm that it is a superset. 12 reps on each 3 rounds Exercise 2 – Superset Incline Camber Bar Supinated Front Raise using a close grip INTO Incline Camber Bar Pronated Front raise with a wide grip 12 reps on each and then doing top half partials to failure keeping tension primarily on the working muscle being primarily the front deltoid. Exercise 3 – Straight sets Seated Belt driven Shoulder press. Here we did as many full reps as possible followed by as many bottom half partials as we can do as long as we could get half way through the ROM. 3 working sets around 15-25 reps per set with full reps as well as added partials |
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Exercise 4 – Straight sets Seated Reverse Pec Deck Holding peak contraction on each rep. 3×12-15 + stretch partials on each rep Exercise 5 – Straight sets Pronated Lateral Raises Here you are going to keep your palms facing back throughout. This done correctly is a shorter range of motion, Start with the DB’s ends on your glutes and drive laterally from that position. You will realistically only be able to get about halfway up before other muscles take over. Exercise 6 – Superset Bi lateral Hammer Shrugs x 15 INTO Seated Low Row pulling high for mid trap emphasis rope rows x 15 Finished up with 6 sets of ab work we are alternating ab and calves training every day. |
It’s opening weekend of college football which is on par with a kid on Christmas Day for Dallas and I so with that being said there will be lots of football to be watched when we are not training.
No complaints from camp right now all is well!
Cardio is on a as needed basis right now.
@dallasmccarver and @mattjansen8
Diet
8-9 liters of water
Sea salting all meals / seasons fine
| Meal 1 3 Whole Eggs 200g – Egg Whites 90g – Cooked 95/5 Sirloin 150g – Oats raw measure Total War Pre Workout Intra workout
Meal 2
Meal 3 |
Meal 4 3 Whole Eggs 250g – Raw Egg Whites cooked 4 slices food for life bread
Meal 5
Meal 6
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Cardio
30 min HARD AM
Training – Legs Sunday
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Exercise 1 – Leg extensions Pick a weight you can get 10 full reps with a hard 2 second contraction hold on each rep. Rep 10 should be very hard then go into 10 more reps moving the weight as high as you can. Finally finish each set with a 10+ second contraction hold at the midway point through the ROM Exercise 2 – Leg press 4-5 seconds eccentrics all the way into the hole. Splitting knees at chest getting them around your torso. Only coming up 3/4 way and flex hard in this position before going back into eccentric 3 very challenging sets aiming for 20 reps Exercise 3 – Vertical Leg press feet low and wide on platform 5 sets of 10 with 45 second rest All sets at same weight this should be very very hard. Rest pause sets if needed to get all reps
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