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{"id":874,"date":"2016-08-31T13:22:09","date_gmt":"2016-08-31T17:22:09","guid":{"rendered":"https:\/\/redcon1online.com\/?p=874"},"modified":"2016-08-31T15:39:11","modified_gmt":"2016-08-31T19:39:11","slug":"dallas-journey-olympia-day-16","status":"publish","type":"post","link":"https:\/\/redcon1online.com\/dallas-journey-olympia-day-16\/","title":{"rendered":"Dallas Journey to the Olympia \u2013 Day 16"},"content":{"rendered":"

Day: 16 August 31, 2016 <\/b><\/span><\/p>\n

<\/iframe><\/p>\nNotes From Matt<\/b><\/span><\/p>\nYesterday was a planned off day, very much needed and we got a good result from it yesterday sleep improved and weight increased a bit from not having as much energy expenditure. At this point we are taking things a few hours to a day at a time so for now we don’t plan on taking more off days but will if needed.\u00a0<\/span><\/p>\n<h6 class=\"p1\">Be sure to be following along today on IG and Snapchat as we document the training day!\u00a0<\/span><\/h6>\n@dallasmccarver<\/em> and @mattjansen8<\/em><\/span><\/p>\nTraining – Hamstrings\u00a0<\/b><\/span><\/p>\n8-9 liters of water\u00a0<\/b><\/span><\/p>\nSea salting all meals \/ Seasons Fine\u00a0<\/b><\/span><\/p>\n<table>\n<tbody>\n<tr>\n<td>\nMeal 1<\/strong><\/span> \n<\/span>3\u00a0Whole Eggs \n<\/span>200g – Egg Whites \n<\/span>90g – Cooked 95\/5 Sirloin \n<\/span>150g – Oats raw measure \n<\/span>Pre Workout \n<\/span>Intra workout\u00a0<\/span><\/p>\nMeal 2\u00a0<\/strong><\/span> \n<\/span>120g – Cream of Rice \n<\/span>73g –<\/span><a style=\"color: #f8d999;\" href=\"https:\/\/www.redcon1.com\/collections\/supplements\/products\/isotope\" target=\"_blank\">Isotope<\/a><\/span>\u00a0(weight)<\/p>\nMeal 3<\/strong><\/span> \n<\/span>224g – Grass Fed Sirloin steak cooked \n<\/span>280g – Jasmine Rice\u00a0<\/span><\/p>\n<\/td>\n<td>\nMeal 4<\/strong><\/span> \n<\/span>3 Whole Eggs \n<\/span>250g – Raw Egg Whites cooked \n<\/span>5 slices food for life bread\u00a0<\/span><\/p>\nMeal 5\u00a0<\/strong><\/span> \n<\/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><\/p>\n20 min HARD post workout\u00a0<\/span><\/p>\nTraining – Hamstrings\u00a0<\/b><\/span><\/p>\n<table>\n<tbody>\n<tr>\n<td>\n1. Lying leg curls\u00a0<\/span><\/span><\/p>\nTriple Accumulation set \n<\/span>10 + ADD weight 10 + ADD weight 10\u00a0+ ADD weight as many as possible \n<\/span>Aiming to only hit failure on last add set. Using a total of 4 weights = 1 set \n<\/span>Triple drop set \n<\/span>10 + Drop\u00a0weight 10 + DROP\u00a0weight 10\u00a0+ DROP\u00a0weight as many as possible \n<\/span>Aiming to only hit failure at each weight\u00a0. Using a total of 4 weights = 1 set\u00a0<\/span><\/p>\n2. DB RDL\u00a0<\/span><\/span><\/p>\n4×8-12 straight heavy sets \n<\/span>Working up to a max set of 12 and maintaining weight for all sets\u00a0<\/span><\/p>\n3. Split squats in smith machine\u00a0<\/span><\/span><\/p>\n3x 10-15 \n<\/span>Long stride stance to get a stretch through glutes and hamstrings, only come 3\/4 way up not fully locking out onto knee joint.\u00a0<\/span><\/p>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<table>\n<tbody>\n<tr>\n<td>\n4. Standing leg curls\u00a0<\/span><\/span><\/p>\n2 alternating rest pause sets \n<\/span>This is a DC style rest pause but since it’s Iso lateral we are using the working leg as the rest for the non working leg. All sets within the rest pause format are done at same weight. \n<\/span>70x 15-7-5 done fully on right leg then moving on to left.\u00a0<\/span><\/p>\n2 rounds like this \n<\/span><\/p>\n5. Seated leg curls\u00a0<\/span><\/span><\/p>\n2 sets of 21s \n<\/span>7 top half peak contraction \n<\/span>7 full reps hitting peak contraction \n<\/span>(Aiming to fully shorten hamstring on each rep) \n<\/span>7 partial half reps from fully stretched position. \n<\/span>Calves circuit \n<\/span>Seated \n<\/span>Standing \n<\/span>Toe press\u00a0<\/span><\/p>\nAmap each time throug<\/span>h starting with 50 each first time<\/p>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n <\/p>\n","protected":false},"excerpt":{"rendered":"Yesterday was a planned off day, very much needed and we got a good result from it yesterday sleep improved and weight increased a bit from not having as much energy expenditure.<\/p>\n","protected":false},"author":2,"featured_media":881,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5,1,58],"tags":[23,80,55,97,81],"_links":{"self":[{"href":"https:\/\/redcon1online.com\/wp-json\/wp\/v2\/posts\/874"}],"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=874"}],"version-history":[{"count":4,"href":"https:\/\/redcon1online.com\/wp-json\/wp\/v2\/posts\/874\/revisions"}],"predecessor-version":[{"id":886,"href":"https:\/\/redcon1online.com\/wp-json\/wp\/v2\/posts\/874\/revisions\/886"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/redcon1online.com\/wp-json\/wp\/v2\/media\/881"}],"wp:attachment":[{"href":"https:\/\/redcon1online.com\/wp-json\/wp\/v2\/media?parent=874"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/redcon1online.com\/wp-json\/wp\/v2\/categories?post=874"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/redcon1online.com\/wp-json\/wp\/v2\/tags?post=874"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}