24 May Danny Vega – 3/23-24 Chest & Legs

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]

Well, I started this week off with an announcement from my company that there would be a layoff. Luckily, I kept my job, but the stress caused me to go off plan with my diet (I tend to stress eat). Anyway, back on tomorrow. I won’t weigh myself in until Thursday to not mess with my head.

This week I went up in weight on chest and legs for some of the movements. On others I didn’t. I’m starting to get comfortable with the idea of using less weight and focusing more on a mind muscle connection, as well as increasing time under tension. I may start to increase reps in the coming weeks instead of weight. Different goals require different tactics.

Chest

Standing Calf raises 4×15,15,12,10 @135, 150, 165, 165

BB Incline press 5×15,12,10,8,6 @195, 205, 215, 225, 230

DB flat press 3×12,10,8 @90

Hammer Strength wide grip machine press 3×12,10,8 @160, 170, 180

One arm flat or incline machine press 3×12,10,8 – pause at peak contraction @70, 75, 90

Machine pec dec 3×12 – slow concentric @140, 145, 145

Low pulley cable flys 3×15@25, 20, 20

Legs

Back squat 4×12,10,8,10 @275, 295, 315, 335

Front squat 3×12,10,8 @235, 235, 255

DB Stiff leg dead lift 3×12,10,8 – slow eccentric 70, 80, 90

Leg extensions @65×40, 30, 30, 20, 20

GHR 3×12