Danny Vega – First (keto) Refeed & New High Volume Training Wave

I ran the Gasparilla half marathon on February 26th and the Savage Race in March. I’m currently doing a powerbuilding block with minimum running to keep a good buase. My only goal now is to hit 6% bodyfat. Starting point in April was 11.4% on the DXA scan and 12.7% on the bod pod. The 10/20/Life Powerbuilding book should be out in the later this year.

Rough week at work. Extremely rough. I’ll leave it at that. Onto the less stressful part of my life.

This last week, I had my protein the lowest it’s been at 75g a day. On Friday I hit the lightest weight in this cut–218.8! And subsequently had an amazing leg workout. I honestly don’t know what to say anymore. All of this is so new and so fascinating. Extreme caloric deficit, lower protein, gaining lean mass and improving conditioning with all of these variables…it really blows my mind. Honestly, I do think that I’m being pulled towards doing a show at some point. If I did, it would probably be a year from now at least, as I would want to change this body a bit more to fit the aesthetic I’m aiming for, and there’s that one other little thing–posing. But I think it may happen.

Now onto the highlight of my week: my keto refeed.

This week’s macros were pretty low, although somehow I’m still not suffering (besides the fact that it’s just very repetitive). So Sunday was my refeed day. We bumped up protein only 20g to 95g, total carbs were at 30 but still only 16 net carbs bc of the fiber. And the biggest difference came from the 120g increase in fat to 350g. If you want details on what I ate, you can follow my food diary on MyFitnessPal: dvega05. But needless to say, with the massive amount of fat and sodium I went from 219 to 228 overnight. Monday morning I was massive and had a great workout.

I’m already back down 5 lbs and I hope to get down under 218.8 before this weekends refeed. Here’s the difference from morning to night:

 

 

This week I’ve started a higher volume wave that you will see on next week’s log. It’s intense. High volume and fast moving.

Day One

11 min stairmaster 50 floors
A. Bench 4×8@110
B1. Incline DB bench 3×8@85
B2. Seated Cable flye 3×15-20 each w tempo changes @90
B3. 1-leg DB calf raise 3×15 each, 60 sec rest between supersets @20
C1. Dips 3×15-20 then 10 super slow reps after last set
C2. Hanging leg raise 3×8 then 6 after last set
C2. Standing calf raise 3×30 reps then 10 after last set, 60 sec rest between super sets
11 min stairmaster 50 floors
20 min of sauna

Day Two

10 min stairmaster 51 floors
A. Deadlift 3×3, 90 sec rest @475
B1. Hammer strength Chest supported rows 3×8 @270
B2. Lat pulldowns 2×8, NOS set on 3rd set @175, 145+130+115+100+85×6
B3. Seated calf raise 3×15,15,20@135
C1. Double arm dumbbell row 3×8 no thumbs! focus on the rhomboids/mid traps and hold at peak contraction for 1-2 seconds on each rep. 60 sec rest between supersets @65
C2. Hammer curls 3×8 @45-50
C3. Preacher curls 2×8, NOS set on 3rd set @80,75,65×8+45×8+25×14
D1. Incline leg raises with declining negatives 1×10 from 10-1 sec, decline sit-ups with declining negatives on ghd next time 1×10 from 10-1 sec
D2. Pull-ups 1xAMRAP
11 min stairmaster 51 floors
20 min of sauna

Day Three

Stairmaster
10 min warm-up
20 min as high as possible
20 min cool down – beat 163 Floors

Day Four

11 min stairmaster 51 floors
A. Standing OHP 3×3, 90 sec rest @195-205
B1. Front + side raise 3×8 each @30
B2. DB rear raise 3×12 w squeeze no thumbs @25
B3. Seated calf raise 3×15,15,20@135, 60 sec rest between supersets
C1. Smith machine JM Press 3×15-20@145
C2. Cable triceps extensions 3×20 @50-55
C3. Standing calf raise 3×30,30,40
D1. Plank 3×60 sec
D2. Push-ups 100 total reps
11 min stairmaster
20 min sauna

Day Five

15 min stairmaster (5 min at 5, 10 min all out) 63 floors total
A. Squat 405×1, 365×3, 315 x15, 225 xAMRAP, 90 sec rest
B1. KB Goblet Squat 3×15 @70
B2. Leg extension 3×25 @75
B3. Weighted standing calf raise 3×15 @135
C1. BB RDL 3×6 @275
C2. Reverse sled drags 3 trips @205
D1. GHR 3×8 @25
D2. Reverse sled drags 3 trips @205
E1. Seated calf raise 2×25 @100, second set drop to 45 and do 25 more
E2. Reverse sled drags 2 trips @205
E3. Leg curl 3×25 @70,
20 min sauna

Day Six
Weak point (Shoulders, arms and calves)
2×25 push-ups
11 min stairmaster
A1. Cable side raise 3×25 @15
A2. EZ bar curls 3×25 @60
A3. 1-leg calf raise 3×25
B1. Cable triceps extension 3×25 @60
B2. Upright rows 3×25 @60
B3. Calf burnout x50,40,30,20,10
C1. Cable front raise 3×20 @20
C2. BB Skull crushers 3×25 @70
C3. Seated calf raise 3×20 @90
D1. Cable rear raise 3×20 @15
D2. Cable rope hammer curls 3×25 @55
D3. Calf burnout x40,30,20,10
E. 2×25 push-ups
F. Ab roller 50 reps in 3 sets
G. Handstand walks
14 min stairmaster

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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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