Meal 1\u00a0<\/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>Total War<\/a><\/span> Pre Workout
\n<\/span>Intra workout<\/span><\/a>\u00a0<\/span><\/p>\n

Meal 2<\/strong><\/span>
\n<\/span>120g – Cream of Rice
\n<\/span>73g – Isotope<\/a><\/span>\u00a0(weight)<\/span><\/p>\n

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

\n<\/td>\n

Meal 4<\/strong><\/span>
\n<\/span>3 Whole Eggs
\n<\/span>250g – Raw Egg Whites cooked
\n<\/span>4 slices food for life bread\u00a0<\/span><\/p>\n

Meal 5<\/strong><\/span>
\n<\/span>224g – Ground Sirloin
\n<\/span>140g\u00a0– Jasmine rice cooked
\n<\/span>75g – Asparagus cooked\u00a0<\/span><\/p>\n

Meal 6<\/strong><\/span>
\n<\/span>3\u00a0whole eggs
\n<\/span>250g whites\u00a0<\/span>100g oats
\n<\/span>Onions and pepper if you want\u00a0<\/span><\/p>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

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

30 min HARD AM\u00a0<\/span><\/p>\n\n\n\n

\n Training – Chest\u00a0<\/b><\/span><\/p>\n 1. 3 way standing cable fly\u00a0<\/span> \n<\/span>– 10 reps leaning over slightly and doing an incline emphasis plane of motion. \n<\/span>– 10 reps leaving over slightly, doing a fly in a flat plane of motion. \n<\/span>– 10 reps leaning over further tucking elbows into sides almost as if you are doing reverse grip press.<\/span><\/p>\n 2. HEAVY Incline press variation \n<\/span><\/span>4×8-12 straight heavy sets \n<\/span>Working up to a max set of 12 and maintaining weight for all sets\u00a0<\/span><\/p>\n 3. Exercise 3 \n<\/span><\/span>Flat Barbell or Machine press \n<\/span>Muscle rounds (Leo Costa method) \n<\/span>6 x 6 with 15 second breaks using same weight throughout. The goal here is to consistently move the weight at the same tempo throughout all sets. Explosive contraction emphasis throughout.<\/span><\/p>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n\n\n\n \n 4. Banded dips – drop into bodyweight dips. \n<\/span><\/span>Start out banded at 45 degree angle to failure, drop band and continue working from full stretch on each rep.\u00a0<\/span><\/p>\n 5. Decline “to neck” guillotine press with DB’s \n<\/span><\/span>Done lightly at the end to really bring a lot of blood and also serve as an active weighted stretch. \n<\/span>Full stretch into full contraction \n<\/span>3×12-15\u00a0<\/span><\/em><\/p>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n  <\/p>\n","protected":false},"excerpt":{"rendered":" Dallas and I had a call this morning mapping out training from now through his final workouts.<\/p>\n","protected":false},"author":2,"featured_media":883,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5,1,58],"tags":[23,80,55,22,24],"_links":{"self":[{"href":"https:\/\/redcon1online.com\/wp-json\/wp\/v2\/posts\/914"}],"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=914"}],"version-history":[{"count":5,"href":"https:\/\/redcon1online.com\/wp-json\/wp\/v2\/posts\/914\/revisions"}],"predecessor-version":[{"id":919,"href":"https:\/\/redcon1online.com\/wp-json\/wp\/v2\/posts\/914\/revisions\/919"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/redcon1online.com\/wp-json\/wp\/v2\/media\/883"}],"wp:attachment":[{"href":"https:\/\/redcon1online.com\/wp-json\/wp\/v2\/media?parent=914"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/redcon1online.com\/wp-json\/wp\/v2\/categories?post=914"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/redcon1online.com\/wp-json\/wp\/v2\/tags?post=914"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}