Meal 3
\n<\/span><\/strong>224g – Grass Fed Sirloin steak cooked
\n<\/span>280g – Jasmine Rice
\n<\/span>50g Avocado\u00a0<\/span><\/p>\n\n<\/td>\n
\n Meal 4 \n<\/span><\/strong><\/span>2 Whole Eggs \n<\/span>350g – Raw Egg Whites cooked \n<\/span>80g – Oats\u00a0<\/span><\/p>\nMeal 5 \n<\/span><\/strong><\/span>224g – Chicken Cooked \n<\/span>210g\u00a0– Jasmine rice cooked \n<\/span>50g – Avocado \n<\/span>75g – Asparagus cooked\u00a0<\/span><\/p>\nMeal 6 \n<\/span><\/span><\/strong>2 Whole Eggs \n<\/span>350g – Raw Egg Whites cooked \n<\/span>80g – Oats\u00a0<\/span><\/p>\n\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n Cardio\u00a0<\/b><\/span><\/p>\n20 min AM\u00a0<\/span><\/p>\nTraining – Back\u00a0<\/b><\/span><\/p>\nDoing a lot of vertical movements today and training the lats from a stretched position with arms overhead\u00a0<\/b><\/span><\/p>\n\n\n\n\n Exercise 1\u00a0<\/span><\/strong><\/span><\/p>\nVertical Close Grip Pulldown (3 Phase Movement) \n<\/span>While keeping your upper body completely vertical… \n<\/span>– 8 Full ROM reps pulling V grip to upper abdominal region. \n<\/span>– 8 Bottom half partial range of motion reps \n<\/span>– 8 Top Half partial range of motion reps holding each rep at contraction \n<\/span>3 Rounds of this. 90 second rest between each\u00a0<\/span><\/p>\nExercise 2\u00a0<\/span><\/strong><\/span><\/p>\nHammer High Row Using the arm lever and not handle with legs fully extended behind and chest on pad, the set up for this is much like an incline row yet you are pulling with your arms from overhead.\u00a0<\/span><\/p>\n4 sets with full stretch and contraction on each set<\/span><\/p>\nWorking up to a max set of 12 and maintaining weight for all sets\u00a0<\/span><\/p>\n3. Exercise 3 – Superset\u00a0<\/span><\/strong><\/span><\/p>\nLying DB pullover INTO Rope Standing pullover\u00a0<\/span><\/p>\nemphasizing full stretch with DB and peak contraction with the rope.\u00a0<\/span><\/p>\n3 supersets of 10 reps on each\u00a0<\/span><\/p>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n\n\n\n\n Exercise 4\u00a0<\/span><\/strong><\/span><\/p>\nSeated Cable row leaning fully back into stack with upper body again to get lats into stretched position.\u00a0<\/span><\/p>\nFull stretch into full contraction\u00a0<\/span><\/p>\n3×12-15\u00a0<\/span><\/p>\nExercise 5\u00a0<\/span><\/strong><\/span><\/p>\nAssisted Pull ups at moderate weight to failure. Total of 3 sets here\u00a0<\/span><\/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. It’s that time to be thinking about all of the “finals” of prep. <\/p>\n","protected":false},"author":2,"featured_media":952,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5,1,58],"tags":[23,80,81],"_links":{"self":[{"href":"https:\/\/redcon1online.com\/wp-json\/wp\/v2\/posts\/951"}],"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=951"}],"version-history":[{"count":2,"href":"https:\/\/redcon1online.com\/wp-json\/wp\/v2\/posts\/951\/revisions"}],"predecessor-version":[{"id":960,"href":"https:\/\/redcon1online.com\/wp-json\/wp\/v2\/posts\/951\/revisions\/960"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/redcon1online.com\/wp-json\/wp\/v2\/media\/952"}],"wp:attachment":[{"href":"https:\/\/redcon1online.com\/wp-json\/wp\/v2\/media?parent=951"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/redcon1online.com\/wp-json\/wp\/v2\/categories?post=951"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/redcon1online.com\/wp-json\/wp\/v2\/tags?post=951"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}} | | |