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.

[wa-wps]

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