20 May Danny Vega – 3/19, 3/20 Shoulders and arms BRO

Over the next several months I will be the Guinea pig for some new ideas on training and diet that I will perfect with the help of Tucker Loken and Brian Carroll. This will be the groundwork for an upcoming ebook that we will release in the near future.

[wa-wps]

Full body soreness…first week with the new program is done. Crazy. Hard but fun.

Shoulders/upper back

Seated Calf raises 4×20 @140, 160, 180, 140

BB high incline press (really high, basically I did seated shoulder press with 2 AV mats behind my back to push me a bit forward) 45×15, 95×8, 4×15,12,10,8 @115, 145, 165, 185

DB neutral grip shoulder press 3×12,10,8 @55, 65, 65

DB side raises SS with DB rear delt raises 3×12 @30

Upright rows @80, 90, 100 SS w/ front raises @30, 35, 35 – 3×15,12,10

Reverse pec dec 140, 150, 160 SS w/ Face pulls 65, 72.5, 80 – 3×15,12,10 – squeeze at peak contraction

(Light) High rep Machine shoulder press 3×20@80, 80, 65

20 min uphill walk

Arms

Standing single leg calf raises 5×30,25,20,15,12

BB triceps ext 3×12,10,8 @75, 90, 100

Cable bar pushdown 3×12 @95

Cable rope OH ext 3×15,12,10 – kept elbows high and let the triceps stretch a little bit on each rep @57.5, 65, 72.5

BB biceps curl 3×12,10,8 @90, 110, 110

DB hammer curls 3×12 – squeeze at peak contraction @55, 55, 50

Machine curls 3×15,12,10 @80, 90, 90

Incline DB skull crushers @30, 35, 40 SS with Incline DB curls 3×12 @30, 25, 25 – slow eccentric

20 minutes of sled drags