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Dallas Mccarver

Dallas Journey to the Olympia - Day 19

Day 19: September 3, 2016

Notes From Matt

It's opening weekend of college football which is on par with a kid on Christmas Day for Dallas and I so with that being said there will be lots of football to be watched when we are not training.

No complaints from camp right now all is well!

Cardio is on a as needed basis right now.

Be sure to following along today on IG and Snapchat as we document the training day!

@dallasmccarver and @mattjansen8

Diet

8-9 liters of water

Sea salting all meals / seasons fine

Meal 1
3 Whole Eggs
200g - Egg Whites
90g - Cooked 95/5 Sirloin
150g - Oats raw measure
Total War Pre Workout
Intra workout Meal 2
120g - Cream of Rice
73g -Isotope(weight)Meal 3
224g - Grass Fed Sirloin steak cooked
280g - Jasmine Rice
Meal 4
3 Whole Eggs
250g - Raw Egg Whites cooked
4 slices food for life breadMeal 5
224g - Ground Sirloin
140g - Jasmine rice cooked
75g - Asparagus cookedMeal 6
3 whole eggs
250g whites
100g oats
Onions and pepper if you want

Cardio

30 min HARD AM

Training - Arms Saturday

Biceps

*we typically always start with triceps first so I wanted to switch things up and train them first when we are fresh as possible.
*Only TRUE working sets listed.

Warm up on cable bicep curls

Exercise 1

Incline seated DB curl - staying supinated throughout

Supinated in this case simply means palms facing in front of your body. Here complete both arms simultaneous with each other. Pausing at full stretch and peak contraction. Aiming for 12 - 15 full reps on each set.

3 sets total

Exercise 2

Machine preacher curl 1.5's

Here we are doing 1 full rep then 1 half rep from the top focusing on peak contraction of the biceps then back down to starting position. Complete 10 reps like this.

3 working sets

Exercise 3

Bicep tri-set - all movements performed with both arms at same time.

Cambered bar curl
D - Handle reverse grip curl
Rope hammer curl

Hitting biceps from three different hand positions in a Tri-Set format aiming for 12 reps on all reps

Triceps

Warm up on cambered bar or rope press down

Exercise 1

Incline cambered bar skull crusher

Here keep your elbows in a fixed position that also allows you to stretch behind your head.

Aim to get a full stretch on each rep and focus on contracting the triceps not just locking out into the joint itself. 12-15 reps

3 sets total

Exercise 2

Machine dips 1.5's

Here we are doing 1 full rep then 1 half rep from the contraction phase of the movement focusing on peak contraction of the triceps then back to starting position. Complete 10 reps like this.

3 working sets

Exercise 3

Triceps -tri set - all movements performed by alternating arms

Rope press down
D handle underhand press down
Cable "throat cutters" cross body horizontal tricep extension

Hitting triceps from three different hand positions in a Tri-Set format aiming for 12 reps on each.

 

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