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.

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

Ab veins at night

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

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