Blog – REDCON1
Dallas Journey to the Olympia – Day 13

Day 13: August 28, 2015

8-9 liters of water

Sea salting all meals / seasons fine

Meal 1 – Pre Training Meal (off)
2 Whole Eggs
250g – Egg Whites
90g – Cooked 95/5 Sirloin
150g – Oats raw measure
Pre Workout
Intra workout
NA
Meal 2 – Post training
100g – Cream of Rice
73g – Isotope (weight)
Meal 3
224g – Grass Fed Sirloin steak cooked
280g – Jasmine Rice
Meal 4
2 Whole Eggs
350g – Raw Egg Whites cooked
4 Slices food for life bread
Meal 5
224g – Ground Sirloin Cooked
210g – Jasmine Rice cooked
75g – Asparagus cooked
Meal 6
2 whole eggs
400g whites
Onions and pepper if you want

Training Arms 

Triceps

Exercise 1 – Tricep Superset Rope Tricep Press downs Splitting rope ends at bottom
INTO
Rope leaning Tricep Extension overhead keeping rope ends together throughout\
Aiming for 15-20 reps at each weight
Exercise 2 – Cambered Bar skull Crushers 21’s Method
7 stretch reps over head
7 Full reps and lockout
7 Top end reps with slow eccentrics3 true working sets.
Exercise 3 -Super Set Cross Body Cable Horizontal Extension
INTO
Single arm underhand extension
Exercise 4 – Machine Dips 1 strip setStarting at a max weight for 10 reps and doing a drop set at as many weights as possible aiming to get 10-8 reps on each for and run the entire stack in this manner dropping 1-2 plates per time.1 Working setBiceps
Exercise 1 – Bicep Superset
Cambered Bar wide grip Curl
INTO
Cambered Bar Close Grip Curl
Aiming for 15-20 reps at each weight
Exercise 2 – DB Supinated Curl 21’s Method
7 stretch reps over head
7 Full reps and lockout
7 Top end reps with slow eccentrics3 true working sets
Exercise 3 – Preacher Curl 2 strip setStarting at a max weight for 10 reps and doing a drop set at as many weights as possible aiming to get 10-8 reps on each for and run the entire stack in this manner dropping 1-2 plates per time.2 Working set———————————Forearm Giant SetDB curl supinated
DB curl Pronated
Hammer Rope Curl20 reps on each – lighter weight with hard contraction3 rounds
Be sure to following along today on IG and Snapchat as we document the training day!