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Fitness + Training

Dallas Journey to the Olympia – Day 23

Day 23: September 7, 2016

Notes From Matt

The plan for the next 6 days or so is to allow Dallas to naturally keep coming down in weight and making minor adjustments to the diet daily as needed. I am trying to avoid massive drops as well as spikes in weight via high refeeds and just keep his body in a place where everything is as consistent as possible. We are doing posing in the morning and posing following training after his post training meal digests. This allows me two opportunities

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
130g – Cream of rice cooked
Total War Pre Workout
Intra workout  Meal 2 
120g – Cream of Rice
20g – Raw honey
73g –Isotope (weight)Meal 3
224g – Grass Fed Sirloin steak cooked
280g – Jasmine Rice
50g Avocado 
Meal 4
2 Whole Eggs
350g – Raw Egg Whites cooked
75g – Cream of rice Meal 5
224g – Chicken Cooked
210g – Jasmine rice cooked
50g – Avocado
75g – Asparagus cooked Meal 6
65g – Peanut Butter Chocolate Isotope
20g – Almond Butter
80g – Cream of rice

Cardio 

Hard posing rounds 

Training – Hamstrings  

Exercise 1 – Straight sets Standing Hamstring Curl Working up to 3 hard sets at the same weight within the 12-15 rep range Last set will be an alternated rest pause set completing 3 attempts at the same weight for both legs – left / right / left / right / left / rightExercise 2 – Tri Set Adduction

INTO

AbductionINTO Long Stride walking lunges sets of 15 – 20 on each going through a full range of motion and emphasizing pauses in the stretched position and peak contractions on the machine sets. 3 Rounds  
Exercise 3 – Straight sets DB RDL Working up to 3 hard sets in the 15 – 20 rep range. The emphasis here was training from a stretched position with knees slightly bent throughout. Exercise 4 – Straight sets Lying Hamstring Curl Rest Pause sets in the higher rep range. Aiming for 25-30 total reps through three attempts at the same weight. Traditional DC style approach here. Exercise 5 – Straight sets Abs – 3 sets of lower ab and 3 sets of upper ab movement each. Here we are working on peak contractions to simulate what is done on stage through an ab n thigh movement. 

Exercises You Don’t Do But You Should – Back Variation

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