26 May Danny Vega – 3/25-3/26 Back & Shoulders

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.

Came in, did work, went home.

Back

Wide grip Lat pulldown 4×20,12,10,10 @140, 160, 180, 185

BB rows w straps 5×15,12,10,8,6 @225, 245, 265, 285, 295

Single arm DB row 3×12,10,8 @120, 130, 140

Single arm cable pulldown 3×12,10,8 – Slow eccentric @140, 160, 160 – Each set changed grip

Cable Lat pullover SS with Smith machine half racks 3×12 on lat pullover @67.5, 72.5, 77.5 3×8 on half racks @275, 295, 315

Machine rows 3×15,12,10 @145, 160, 165

20 min uphill walking

 
Shoulders/upper back

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

BB high incline press 4×15,12,10,10 @125, 155, 175, 185

DB neutral grip shoulder press 3×12,10,8 @55, 65, 70

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

Upright rows @100, 110, 110 SS w/ front raises @30, 35, 40 – 3×15,12,10

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

(Light) High rep Machine shoulder press 3×20@70

20 min reverse sled drags

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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)

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