
20 Nov Danny Vega – 5k final week
My current focus is on learning as much as possible as well as getting better at something I’ve never really been a fan of–endurance. I’ll be running a 5k on thanksgiving and then going right into prepping for the Gasparilla Half Marathon at the end of February. Lifting is still what I love, but I will be figuring out how to properly program it with all the running and endurance training I’ll be doing. I will be relying on Tony Cowden a lot during this process.
[wa-wps]11/14 Bench
A. 45×20, 95×15, 135×8, 185×5, 225×4, 275×2, 2×4@315
B1. Incline bench 225×8, 245×6, 235×8
B2. DB flye 3×12@40
C. Weighted dips 2×10@45
D. 400m repeats x9 with 2 min rest
11/15 Deadlift
A. 135×5, 225×3, 315×1, 405×1, 495×1, 545×1
B. Weighted pull-ups bwx5, 25×5, 50×5, 75×3, 100×2
C1. DB hammer curl 3×8@55
C2. Preacher curl 3×10-12@80
D. 3 mile run at marathon pace (8:15), smoked that and ran it in 23:45
11/17 OHP
A. OHP 45×15, 95×8, 135×5, 175×3, 205×3
B. Closegrip bench 225×5, 245×5, 275×5
C1. Rope extensions 3×25@145
C2. Ab roller 3×12
D. 25 min of treadmill intervals at 6mph, 10 Incline. 30 sec run, 60 sec off (10 push-ups immediately after each
11/18 Squat
A. 55×10, 145×5, 195×3, 235×2, 285×2, 325×2, 385×2, 3×1@415
B1. KB goblet squats 4×10@88
B2. KB 1 leg rdl 4×8@88
C. GHR 2×12
11/19
Fasted easy run. Warm up, 4+ miles plus cooldown. Then spent the day at Epcot. 13+ miles covered today.

Danny Vega

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
Sorry, the comment form is closed at this time.