08 Jan Danny Vega – Off-season Week 1 – Accessory Day

I am training for the RPS Redemption/XPC Qualifier on May 30, 2015. I will be competing in the classic raw 220lb weight class. I plan on gaining 10-12lbs over the next 10 weeks, and this is the plan. If I am not gaining about 1lb a week, I will adjust up or down. 

	Protein	Carbs	Fat	Kcals
Training Days	220	440	100	3540
Off Days	220	110	175	2895

Week One Accessory/Fluff n’ buff

1. 2 board closegrip 6×5@245,265,285,285,295,295

**felt really strong on these. They were easy. The increased calories got me feeling great. 

2. DB hammer curl 4×8@45,55,65,65

3. Shoulder giant set x2 sets w 2min rest  

Front plate raises – 25 reps @45  

Bent Laterals – 25 reps  @15  

Side Laterals – 25 reps  @15  

Upright Rows – 25 reps @60  

4a. Straight bar + band overhead tri extensions x100 reps  

4b. EZ bar reverse curl @60lbs x100 reps  

*In as few sets as possible  

5. Cable flye 3×20@25

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