Day 22: September 6, 22016<\/b><\/span><\/p>\n

Notes From Matt<\/b><\/span><\/p>\n

We ended up calling an audible yesterday and training shoulders and saving back for today. Back was still a bit sore from last week so we wanted to give it an extra day to rest. So what you are seeing below is the shoulder workout that we did yesterday. The back workout posted yesterday is what we will be doing today. Today we will also be training with Massive Joe who is a guest of Redcon1 today coming from Australia!\u00a0<\/span><\/p>\n

Be sure to following along today on IG and Snapchat as we document the training day!\u00a0<\/span><\/h6>\n

@dallasmccarver<\/em> and @mattjansen8<\/em><\/span><\/p>\n

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

8-9 liters of water\u00a0<\/b><\/span><\/p>\n

Sea salting all meals \/ seasons fine\u00a0<\/b><\/span><\/p>\n\n\n\n

\n Meal 1 \n<\/span><\/strong><\/span>3\u00a0Whole Eggs \n<\/span>200g – Egg Whites \n<\/span>90g – Cooked 95\/5 Sirloin \n<\/span>130g – Cream of rice cooked \n<\/span>Total War<\/a><\/span> Pre Workout \nIntra workout <\/a><\/span>\u00a0<\/span><\/p>\n Meal 2 \n<\/span><\/span><\/strong>120g – Cream of Rice \n<\/span>73g –<\/span>Isotope<\/a>\u00a0<\/span>(weight)<\/p>\n Meal 3 \n<\/span><\/strong><\/span>224g – Grass Fed Sirloin steak cooked \n<\/span>280g – Jasmine Rice \n<\/span>50g Avocado\u00a0<\/span><\/p>\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>\n Meal 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>\n Meal 6 \n<\/span><\/span><\/strong>2 Whole Eggs \n<\/span>350g – Raw Egg Whites cooked \n<\/span>80g – Cream of rice\u00a0<\/span><\/p>\n \n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n Cardio\u00a0<\/b><\/span><\/p>\n 20 min AM\u00a0<\/span><\/p>\n Training – Shoulders\u00a0<\/b><\/span><\/p>\n\n\n\n \n Exercise 1 – Superset\u00a0<\/b><\/span><\/span><\/p>\n Standing Lateral Raises INTO Standing Wide grip Upright row \n<\/span><\/p>\n This is a great superset for the medial delts\u00a0<\/span><\/p>\n Going as heavy as possible within the realm that it is a superset.\u00a0<\/span><\/p>\n 12 reps on each 3 rounds<\/span><\/p>\n Exercise 2 – Superset<\/b>\u00a0<\/span><\/span><\/p>\n Incline Camber Bar Supinated Front Raise using a close grip INTO Incline Camber Bar Pronated Front raise with a wide grip\u00a0<\/span><\/p>\n 12 reps on each and then doing top half partials to failure keeping tension primarily on the working muscle being primarily the front deltoid.\u00a0<\/span><\/p>\n Exercise 3 – Straight sets\u00a0<\/b><\/span><\/span><\/p>\n Seated Belt driven Shoulder press.\u00a0<\/span><\/p>\n Here we did as many full reps as possible followed by as many bottom half partials as we can do as long as we could get half way through the ROM.\u00a0<\/span><\/p>\n 3 working sets around 15-25 reps per set with full reps as well as added partials\u00a0<\/span><\/p>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n\n\n\n \n Exercise 4 – Straight sets\u00a0<\/b><\/span><\/span><\/p>\n Seated Reverse Pec Deck\u00a0<\/span><\/p>\n Holding peak contraction on each rep.\u00a0<\/span><\/p>\n 3×12-15 + stretch partials on each rep\u00a0<\/span><\/p>\n Exercise 5 – Straight sets\u00a0<\/b><\/span><\/span><\/p>\n Pronated Lateral Raises\u00a0<\/span><\/p>\n Here you are going to keep your palms facing back throughout. This done correctly is a shorter range of motion, Start with the DB’s ends on your glutes and drive laterally from that position. You will realistically only be able to get about halfway up before other muscles take over.\u00a0<\/span><\/p>\n Exercise 6 – Superset\u00a0<\/b><\/span><\/span><\/p>\n Bi lateral Hammer Shrugs x 15\u00a0<\/span><\/p>\n INTO\u00a0<\/span><\/p>\n Seated Low Row pulling high for mid trap emphasis rope rows x 15\u00a0<\/span><\/p>\n Finished up with 6 sets of ab work we are alternating ab and calves training every day.\u00a0<\/span><\/p>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n <\/p>\n","protected":false},"excerpt":{"rendered":" Today we will also be training with Massive Joe who is a guest of Redcon1 today coming from Australia! <\/p>\n","protected":false},"author":2,"featured_media":953,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5,1,58],"tags":[23,55,97,81,79],"_links":{"self":[{"href":"https:\/\/redcon1online.com\/wp-json\/wp\/v2\/posts\/965"}],"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=965"}],"version-history":[{"count":3,"href":"https:\/\/redcon1online.com\/wp-json\/wp\/v2\/posts\/965\/revisions"}],"predecessor-version":[{"id":968,"href":"https:\/\/redcon1online.com\/wp-json\/wp\/v2\/posts\/965\/revisions\/968"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/redcon1online.com\/wp-json\/wp\/v2\/media\/953"}],"wp:attachment":[{"href":"https:\/\/redcon1online.com\/wp-json\/wp\/v2\/media?parent=965"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/redcon1online.com\/wp-json\/wp\/v2\/categories?post=965"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/redcon1online.com\/wp-json\/wp\/v2\/tags?post=965"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}