Meal 3<\/strong><\/span>
\n224g – Grass Fed Sirloin steak cooked
\n<\/span>350g – Jasmine Rice
\n<\/span>50g Avocado\u00a0<\/span><\/p>\n<\/td>\n\n Meal 4\u00a0<\/strong><\/span> \n<\/span>2 Whole Eggs \n<\/span>194g – Ground Bison \n<\/span>350g – Raw Egg Whites cooked\u00a0<\/span><\/p>\nMeal 5\u00a0<\/strong><\/span> \n<\/span>224g – Chicken Cooked \n<\/span>350g\u00a0– Jasmine rice cooked \n<\/span>70g – Avocado \n<\/span>75g – Asparagus cooked\u00a0<\/span><\/p>\nMeal 6<\/strong><\/span> \n<\/span>65g – Peanut Butter Chocolate Isotope \n<\/span>20g – Almond Butter \n<\/span>130g – Cream of rice<\/span><\/p>\n\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n Cardio\u00a0<\/b><\/span><\/p>\nHard posing rounds\u00a0<\/span><\/p>\nTraining – Arms \/ Forearms \/ \u00a0Calves\u00a0<\/b><\/span><\/p>\nWe are continuing to train biceps first since they are getting less secondary work than triceps. We just hit Chest yesterday so triceps were hit as a secondary muscle. We are still training triceps hard but just emphasizing biceps first within the workout.\u00a0<\/b><\/span><\/h6>\nWith the bicep movements the goal is to get full supination of the bicep so aim to have your pinky finger finish at peak contraction towards the outside of the delt cap.\u00a0<\/b><\/span><\/h6>\n\n\n\n\n Exercise 1 – Straight sets\u00a0<\/b><\/span><\/p>\nStanding Alternating DB Curl\u00a0<\/span><\/p>\nWorking up to 3 hard sets at the same weight within the 10-15 rep range\u00a0<\/span><\/p>\nExercise 2 – straight sets\u00a0<\/b><\/span><\/p>\nIncline Supinated Bicep Curl\u00a0<\/span><\/p>\nWe used a slight incline here with the goal of really keeping shoulders pinned back against the pad.\u00a0<\/span><\/p>\nOn these reps we cut out all momentum and did both full ROM reps as well as partials out of the stretched position.\u00a0<\/span><\/p>\n3 working sets in the 10-12 rep range plus 3-5 partials.\u00a0<\/span><\/p>\nExercise 3 – Straight sets\u00a0<\/b><\/span><\/p>\nMachine Single Arm Machine<\/span><\/p>\nWorking full stretch through peak contraction on each rep + 3 forced partials on each side.\u00a0<\/span><\/p>\n3 working sets in the 10-12 rep range plus 3 forced reps.<\/span><\/p>\nExercise 4 – Straight sets\u00a0<\/b><\/span><\/p>\nDB Single Arm Curl on Standing Preacher Machine\u00a0<\/span><\/p>\nAgain 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.\u00a0<\/span><\/p>\n2 sets of 15 on each arm\u00a0<\/span><\/p>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n\n\n\n\n Triceps<\/strong><\/p>\nExercise 1 – Straight sets\u00a0<\/b><\/span><\/p>\nIncline Skull Crusher\u00a0<\/span><\/p>\nPyramid up in weight, all sets performed to failure around the ranges listed.\u00a0<\/span><\/p>\n30\/25\/20\/15\u00a0<\/span><\/p>\nExercise 2 – straight sets\u00a0<\/b><\/span><\/p>\nSingle Arm Alternating DB Overhead Ext\u00a0<\/span><\/p>\nGoing through a full stretch \/ Pause \/ Drive into 3\/4 through range of motion.\u00a0<\/span><\/p>\n3 working sets in the 10-12 rep range plus 3-5 partials.\u00a0<\/span><\/p>\nExercise 3 – Rope Tri-Sets\u00a0<\/b><\/span><\/p>\nBending over at 45 Degree – Rope Extension starting with rope at forehead, splitting rope ends at bottom. No body movement here<\/span><\/p>\nINTO\u00a0<\/span><\/p>\nTraditional Standing Rope Extension splitting rope at full extension while keeping arms into sides throughout\u00a0<\/span><\/p>\nINTO\u00a0<\/span><\/p>\nStanding High Pulley overhead Extension with back towards stack. Keep rope ends together here.\u00a0<\/span><\/p>\nAll three movements done to failure of FULL REPS only at same weight<\/span><\/p>\n3 Rounds\u00a0<\/span><\/p>\nExercise 4 – Straight sets\u00a0<\/b><\/span><\/p>\nCable Single Arm Reverse Extension\u00a0<\/span><\/p>\n2 sets of 15 on each arm\u00a0<\/span><\/p>\nForearms Circuit\u00a0<\/b><\/span><\/p>\nReverse Cambered Barbell Curl x 15\u00a0<\/span><\/p>\nBarbell Behind The Back Forearm curl x 15\u00a0<\/span><\/p>\nHammer DB Curl with hands slightly pronated x 15\u00a0<\/span><\/p>\n3 Rounds\u00a0<\/span><\/p>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n <\/p>\n","protected":false},"excerpt":{"rendered":" Dallas hit a new low today, food has continued to slowly go up on a daily basis and everything is continuing to improve. <\/p>\n","protected":false},"author":2,"featured_media":956,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5,1,58],"tags":[23,80,55,97,81,79],"_links":{"self":[{"href":"https:\/\/redcon1online.com\/wp-json\/wp\/v2\/posts\/1019"}],"collection":[{"href":"https:\/\/redcon1online.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/redcon1online.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/redcon1online.com\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/redcon1online.com\/wp-json\/wp\/v2\/comments?post=1019"}],"version-history":[{"count":3,"href":"https:\/\/redcon1online.com\/wp-json\/wp\/v2\/posts\/1019\/revisions"}],"predecessor-version":[{"id":1022,"href":"https:\/\/redcon1online.com\/wp-json\/wp\/v2\/posts\/1019\/revisions\/1022"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/redcon1online.com\/wp-json\/wp\/v2\/media\/956"}],"wp:attachment":[{"href":"https:\/\/redcon1online.com\/wp-json\/wp\/v2\/media?parent=1019"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/redcon1online.com\/wp-json\/wp\/v2\/categories?post=1019"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/redcon1online.com\/wp-json\/wp\/v2\/tags?post=1019"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}} | | |