Danny Vega – 5/16 Chest

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.


Like I said last week, we’re going full bodybuilder for the last 5 weeks. Here’s a quick rundown of the plan. 5 days a week, with 4-5 days of cardio post workout. The workouts will be high volume, and fast paced. This morning after my warm up it took me an hour to get through, then I did my 20 min of uphill walking. We are not carb cycling the next 5 weeks. Every day looks the same. Carbs are still at 340, and fat is still low.

I gained 5 lbs after my cheat day Saturday. Kind of overdid it but I knew I would be getting more strict so I enjoyed myself. I’m already down 2lbs. Here’s what I looked like before the cheating started:

Dean is not impressed

Dean is not impressed

Arms have come up quite a bit, and everything else just looks tighter. Very satisfied with my progress the last 10 weeks. Keep in mind that for the last 3 weeks, my carbs were back up above 400, I cut the cardio and was down to 4 training days. So this next 5 weeks I expect another big change.

Here’s what we did this morning.

Standing Calf raises 4×15,15,12,10 @120, 135, 150, 165

BB Incline press 5×15,12,10,8,6 @185, 195, 205, 215, 225

DB flat press 100×10, 90×10, 100×5. Was supposed to do more but was already really fatigued at this point.

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

One arm incline machine press 3×12,10,8 – pause at peak contraction @55, 70, 80

Machine pec dec 3×12 – slow concentric @130, 160, 160

Low pulley cable flys 3×15@25, 20, 20

20 min of uphill walking

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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.
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