Meal 6<\/strong><\/span>
\n2 whole eggs
\n400g whites
\nOnions and pepper if you want<\/p>\n

 <\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

 <\/p>\n

Cardio<\/strong><\/span><\/p>\n

30 min daily on stairs<\/p>\n\n\n\n

\n Training Shoulders\u00a0<\/strong><\/span><\/p>\n Machine Lateral Raises – Used primarily as a warm up <\/em> \n***we will return to this later in training<\/em><\/p>\n Exercise 2 – DB Raise modified muscle rounds ( Leo coasta method)<\/strong><\/span><\/p>\n 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.<\/p>\n 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!<\/p>\n Exercise 3 – Seated behind the head Military Press<\/strong><\/span><\/p>\n Favorite Movement of Dallas, he genetically has good shoulders but this has been a primary movement in his arsenal for a long time.<\/p>\n Work up to one max effort set at 315 all out<\/p>\n Second set do a double drop from 315 – 225 – 135 max reps at each set. With 135 doing Bottom half partials only until failure.<\/p>\n 2 true working sets.<\/em><\/p>\n  <\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n\n\n\n \n Exercise 4 -Super Set<\/strong><\/span><\/p>\n DB Upright Row \nINTO \nDB Neutral Grip Front raise both arms at same time.<\/p>\n Work on killing all momentum and really moving the weight through the medial delt on upright rows and front delts on the front raises.<\/p>\n 10-12 reps each<\/em><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n\n\n\n \n Exercise 5 – Tri Set<\/span><\/strong><\/p>\n Rear Delt Peck Deck \nINTO \nDB Side shrugs from hip \nINTO \nSmith Barbell Shrugs from front. \n3 rounds aiming for 12-15 reps on each<\/p>\n Exercise 6 – Machine Lateral Raise<\/strong><\/span><\/p>\n 1 strip set<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n  <\/p>\n 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.<\/p>\n Be sure to following along today on IG and Snapchat as we document the training day!<\/h6>\n @dallasmccarver<\/em> and @mattjansen8<\/em><\/p>\n","protected":false},"excerpt":{"rendered":" Day 12: August 27, 2015 Training – Shoulders\u00a0 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 […]<\/p>\n","protected":false},"author":2,"featured_media":807,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5,1,58],"tags":[23,80,22,24,79],"_links":{"self":[{"href":"https:\/\/redcon1online.com\/wp-json\/wp\/v2\/posts\/820"}],"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=820"}],"version-history":[{"count":4,"href":"https:\/\/redcon1online.com\/wp-json\/wp\/v2\/posts\/820\/revisions"}],"predecessor-version":[{"id":829,"href":"https:\/\/redcon1online.com\/wp-json\/wp\/v2\/posts\/820\/revisions\/829"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/redcon1online.com\/wp-json\/wp\/v2\/media\/807"}],"wp:attachment":[{"href":"https:\/\/redcon1online.com\/wp-json\/wp\/v2\/media?parent=820"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/redcon1online.com\/wp-json\/wp\/v2\/categories?post=820"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/redcon1online.com\/wp-json\/wp\/v2\/tags?post=820"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}