Meal 3<\/strong><\/span>
\n<\/span>224g – Grass Fed Sirloin steak cooked
\n<\/span>280g – Jasmine Rice\u00a0<\/span><\/p>\n<\/td>\n\n Meal 4 \n<\/span><\/strong><\/span>3 Whole Eggs \n<\/span>250g – Raw Egg Whites cooked \n<\/span>5 slices food for life bread\u00a0<\/span><\/p>\nMeal 5 \n<\/span><\/strong><\/span>224g – Ground Sirloin \n<\/span>270g – Jasmine rice cooked \n<\/span>75g – Asparagus cooked\u00a0<\/span><\/p>\nMeal 6<\/strong><\/span> \n<\/span>3\u00a0whole eggs \n<\/span>250g whites \n<\/span>100g oats \n<\/span>Onions and pepper if you want\u00a0<\/span><\/p>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\nCardio\u00a0<\/b><\/span><\/p>\nNA\u00a0<\/span><\/p>\nTraining – Arms from Yesterday\u00a0<\/span><\/b><\/span><\/p>\n\n\n\n\n Triceps\u00a0<\/span> \n<\/span>1 – Superset – speed emphasis \n<\/span>Rope extension x 15 \n<\/span>Into \n<\/span>D handle underhand extension x 15 \n<\/span>5 rounds\u00a0<\/span><\/em><\/p>\n40 second rest following each superset\u00a0<\/span><\/p>\n2 – Cluster set – heavy emphasis \n<\/span>Seated cambered bar extension or DB overhead extension x 10-12 \n<\/span>Into – 1 min rest \n<\/span>Standing cambered bar extension wide grip x 10-12 \n<\/span>1 min rest between each exercise \n<\/span>3 rounds \n<\/span>3 – Straight set – controlled eccentrics \n<\/span>Close grip press x 12-15 \n<\/span>3 working sets\u00a0<\/span><\/p>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n\n\n\n\n Tri – set\u00a0<\/span> \n<\/span>-machine dips \n<\/span>-machine extension \n<\/span>-cable single arm extension \n<\/span>12 – 15 each \n<\/span><\/em>2 rounds\u00a0<\/span><\/p>\nBiceps\u00a0<\/span> \n<\/span>1 – Superset – speed emphasis \n<\/span>Cambered cg curl x 15 \n<\/span>Into \n<\/span>Cambered wide grip curl x 15 \n<\/span>5 rounds \n<\/span>40 second rest following each superset \n<\/span>2 – Double Drop Sets\u00a0<\/span><\/p>\n\n<\/td>\n \n Supinated DB curl\u00a0<\/span> \n<\/span>45-35-30 x 10-15 each \n<\/span><\/em>3 rounds \n<\/span>Tri – set \n<\/span>-machine curl \n<\/span>-machine single arm curl \n<\/span>-rope hammer \n<\/span>12 – 15 each \n<\/span><\/em>3 rounds\u00a0<\/span><\/p>\nForearm work\u00a0<\/span> \n<\/span>3 movements \n<\/span>20 Reps each \n<\/span><\/em>No rest between movements \n<\/span>1 min rest after round complete \n<\/span>3 rounds\u00a0<\/span><\/p>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n <\/p>\n","protected":false},"excerpt":{"rendered":" Yet another new weight low this morning. Today he is taking a full rest day from cardio and training and then we will most likely train daily leading up to his last workout on Thursday am prior to the Olympia. <\/p>\n","protected":false},"author":2,"featured_media":810,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5,1,58],"tags":[23,22,24,97],"_links":{"self":[{"href":"https:\/\/redcon1online.com\/wp-json\/wp\/v2\/posts\/868"}],"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=868"}],"version-history":[{"count":5,"href":"https:\/\/redcon1online.com\/wp-json\/wp\/v2\/posts\/868\/revisions"}],"predecessor-version":[{"id":873,"href":"https:\/\/redcon1online.com\/wp-json\/wp\/v2\/posts\/868\/revisions\/873"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/redcon1online.com\/wp-json\/wp\/v2\/media\/810"}],"wp:attachment":[{"href":"https:\/\/redcon1online.com\/wp-json\/wp\/v2\/media?parent=868"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/redcon1online.com\/wp-json\/wp\/v2\/categories?post=868"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/redcon1online.com\/wp-json\/wp\/v2\/tags?post=868"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}} | | | |