08 Jul Danny Vega – Powerbuilding week 17 – Major Progress

I ran the Gasparilla half marathon on February 26th and the Savage Race in March. I’m currently doing a powerbuilding block with minimum running to keep a good buase. My only goal now is to hit 6% bodyfat. Starting point in April was 11.4% on the DXA scan and 12.7% on the bod pod. The 10/20/Life Powerbuilding book should be out in the late spring/early summer.

What an awesome week. I got my second DEXA scan and came in at 7.9%, down from 11.4% in April. I also got my third bod pod and came in at 8.4%, down from 12.7% in April.

I’ve made a lot of progress in this past month of being really strict and the best part is that I haven’t suffered. This week my only dietary adjustment will be cutting my protein 10g down to 80g a day. 80g a day! Lowest I’ve ever had it that’s for sure. The crazy part is that I’ve actually put on 6 lbs of lean mass since April.

My training is going really well, although I will admit that I’m not pushing heavy weight. I’m more focused with moving fast in between sets, moving slow during my sets and focusing on the contraction/connecting with the muscle being worked.

The only other thing to note is that I’ve fallen in love with the stairmaster. I’m pushing myself more each day by trying to hit more floors in the amount of time I’m doing it. I think that’s making a huge difference.

Day One

10 min stairmaster. 39 floors
A. DB Bench 4×10@100

B1. Incline DB bench 3×8@80,
B2. Seated Cable flye 3×15 each w tempo changes @90
B3. 1-leg DB calf raise 3×10 each, 60 sec rest between supersets @30

C1. Dips 3×15 then 5 super slow reps after last set
C2. Hanging leg raise 3×8 then 6 after last set
C3. Standing calf raise 3×30 reps then 10 after last set, 60 sec rest between super sets

10 min stairmaster. 41 floors

Day Two

10 min stairmaster – 41 floors

A. Deadlift 4×4, 90 sec rest @455

B1. Hammer strength Chest supported rows 3×10 @250
B2. Lat pulldowns 2×10, NOS set on 3rd set @165, 170, 160+145+130+115×6
B3. Seated calf raise 3×15,15,20@135

C1. Double arm dumbbell row 3×10 no thumbs! focus on the rhomboids/mid traps and hold at peak contraction for 1-2 seconds on each rep. 60 sec rest between supersets @60
C2. Double Hammer curls 3×10 @45
C3. Preacher curls 2×10, NOS set on 3rd set @70, 65×10+45×10+25×15
D1. Incline leg raises with declining negatives 1×10 from 10-1 sec, decline sit-ups with declining negatives 1×10 from 10-1 sec
D2. Pull-ups 1xAMRAP

E. July 4th finisher: 17 burpees & 76 push-ups must beat 6:51. Finished in 3:27.

10 min stairmaster. 44 floors

20 min of sauna

Day Three

Stairmaster
10 min warm-up at level 3-4
20 min as high as possible
20 min cool down at level 2-3 – beat 133 stories. Aim for 160 – hit 163

Day Four

10 min stairmaster 44 floors

A. Seated OHP 4×4, 90 sec rest @185

B1. Front + side raise 3×10 each @25
B2. DB rear raise 3×15 w squeeze no thumbs @20
B3. Seated calf raise 3×15,15,20@135, 60 sec rest between supersets

C1. Smith machine JM Press 3×20 @135
C2. Cable triceps extensions 3×20 @55,60,55
C3. Standing calf raise 3×30,30,40

D1. Plank 3×60 sec
D2. Push-ups 100 total reps

10 min stairmaster. 45 floors

20 min sauna

Day Five

10 min stairmaster 45 floors

A. Squat 2×8@290, 1x@30090 sec rest

B1. KB Goblet Squat 3×12 @80
B2. Hack squat 3×15 @100
B3. Weighted standing calf raise 3×12-15 @135

C1. BB RDL 3×8 @245
C2. Reverse sled drags 3 trips @200

D1. GHR 3×8 @25
D2. Reverse sled drags 2 trips @200

E1. Seated calf raise 2×25 @100, second set drop to 50 and do 25 more
E2. Reverse sled drags 2 trips @200

Day Six
Weak point (Shoulders, arms and calves)

10 min stairmaster 46 floors
2×25 push-ups

A1. Cable side raise 3×25 @15
A2. EZ bar curls 3×25 @60
A3. 1-leg calf raise 3×25

B1. Cable triceps extension 3×25 @60
B2. Upright rows 3×25 @60
B3. Calf burnout x50,40,30,20,10

C1. Cable front raise 3×20 @20
C2. BB Skull crushers 3×25 @70
C3. Seated calf raise 3×20 @100

D1. DB rear raise 3×20 @15
D2. DB hammer curls 3×25 @35
D3. Calf burnout x40,30,20,10

10 min stairmaster 44 floors

E1. Ab roller 50 reps
E2. Push-ups 50 reps
E3. Handstand walks x 2 trips

The following two tabs change content below.

• Bio
• Latest Posts

Danny Vega

Danny Vega is a 220lb raw powerlifter with meet bests of 640 squat in wraps (610 raw), 400 bench, and 700 deadlift. A native of Miami, Florida, Vega received his bachelor’s degree in political science from Columbia University in 2004, where he was a member of the football team and a three-time Dean’s List recipient. Vega earned his masters of science in human performance from the University of Florida, where he worked with the national championship men’s basketball team along with women’s basketball, tennis, and golf programs. He then went on to become the Strength & Conditioning coordinator for VCU basketball. The Rams were 2007 conference champions and made it to the second round of the NCAA tournament.

Latest posts by Danny Vega (see all)

• Danny Vega – High Protein recap and training - November 8, 2017
• Danny Vega – Hypertrophy Experiment UPDATE - October 28, 2017
• Danny Vega – Hypertrophy Week 1 – 1020Life Seminar - October 9, 2017