Meal 1 – Pre Training Meal
\n<\/span><\/span><\/strong>2 Whole Eggs
\n<\/span>250g – Egg Whites
\n<\/span>90g – Cooked 95\/5 Sirloin
\n<\/span>150g – Oats raw measure
\n<\/span>Pre Workout
\n<\/span>Big Noise<\/a><\/span>+ Total War<\/a><\/span>
\nIntra workout
\n<\/span>30g Amino\u00a0<\/span><\/p>\n

Meal 2 – Post training
\n<\/span><\/strong><\/span>90g – Cream of Rice
\n<\/span>73g –<\/span>Isotope (Whey Protein)<\/a><\/span> (weight)<\/p>\n

Meal 3<\/span><\/strong>
\n<\/span>224g – Grass Fed Sirloin steak cooked
\n<\/span>280g – Jasmine Rice\u00a0<\/span><\/p>\n<\/td>\n

Meal 4
\n<\/span><\/strong><\/span>2 Whole Eggs
\n<\/span>350g – Raw Egg Whites cooked
\n<\/span>3 Slices food for life bread\u00a0<\/span><\/p>\n

Meal 5
\n<\/span><\/strong><\/span>224g – Chicken cooked
\n<\/span>40g – Avocado
\n<\/span>75g – Green beans cooked\u00a0<\/span><\/p>\n

Meal 6
\n<\/span><\/strong><\/span>224g – Ground Sirloin Cooked
\n<\/span>75g – Asparagus cooked\u00a0<\/span><\/p>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

Cardio\u00a0<\/b><\/span><\/p>\n

20 min\u00a0<\/span><\/p>\n

Training – Chest\u00a0<\/b><\/span><\/p>\n

***We typically do not pyramid up in weight for our working sets, we find a weight to start working sets at and then complete the sets at that weight until form starts to breakdown or we are no longer getting a peak contraction, unless listed otherwise.\u00a0<\/b><\/span><\/h5>\n\n\n\n

\n Exercise 1:\u00a0<\/b><\/span><\/span><\/p>\n 30 Degree DB Press\u00a0<\/b><\/span><\/p>\n Phase 1: Heavy Straight sets working up to a top set and maintaining weight for 3 total sets. \n<\/b><\/span>This angle is really good for both Dallas and I so its an incline emphasis with less shoulder stress since we are looking to move some weight here.\u00a0<\/span><\/p>\n Exercise 2:\u00a0<\/b><\/span><\/span><\/p>\n Incline Cable Fly Variation \u00a0<\/b><\/span><\/p>\n Smith Machine Vertical BH presses \n<\/b><\/span>Aiming for a hard 2 second contraction hold and full stretch on each rep. 10-15 rep range here. Really focus on keeping your chest up and shoulders packed throughout the movement do not allow your shoulders to round forward.\u00a0<\/span><\/p>\n 3 sets like this\u00a0<\/span><\/em><\/p>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n\n\n\n \n Exercise 3:\u00a0<\/b><\/span><\/p>\n Plate Loaded Flat Press (Nautilus)\u00a0<\/b><\/span><\/p>\n 7 Full Reps \n<\/span>3 Phase movement \n7 Top half Contraction Reps \n<\/span>7 Explosive reps from the bottom out of a full stretch \n<\/span>3 Sets\u00a0<\/span><\/em><\/p>\n Exercise 4:\u00a0<\/b><\/span><\/p>\n Decline Chest Fly\/Press<\/b><\/span><\/p>\n As you are going through the eccentric really focus on a slow tempo and opening up your chest cavity. If you are viewing this movement from the back it should look like a triangle range of motion opening up at the bottom and slightly supinating your hands INTO a peak contraction touching DB’s together at the top.\u00a0<\/span><\/p>\n 3-4 sets going off feel using a lighter weight as joints are compromised here you do not need to go extremely heavy.\u00a0<\/span><\/em><\/p>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n  <\/p>\n","protected":false},"excerpt":{"rendered":" Really really happy with where things are at. Dallas is sitting at 299 right now and everything is in a great spot.<\/p>\n","protected":false},"author":2,"featured_media":729,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5,1,58],"tags":[60,23,55,22,24,81,79,56],"_links":{"self":[{"href":"https:\/\/redcon1online.com\/wp-json\/wp\/v2\/posts\/702"}],"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=702"}],"version-history":[{"count":6,"href":"https:\/\/redcon1online.com\/wp-json\/wp\/v2\/posts\/702\/revisions"}],"predecessor-version":[{"id":768,"href":"https:\/\/redcon1online.com\/wp-json\/wp\/v2\/posts\/702\/revisions\/768"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/redcon1online.com\/wp-json\/wp\/v2\/media\/729"}],"wp:attachment":[{"href":"https:\/\/redcon1online.com\/wp-json\/wp\/v2\/media?parent=702"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/redcon1online.com\/wp-json\/wp\/v2\/categories?post=702"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/redcon1online.com\/wp-json\/wp\/v2\/tags?post=702"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}