15 Jan Danny Vega – Off-season Week 2 – Jacked & Beautiful

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	230	480	110	3830
Off Days	230	110	175	2935

*I’ve adjusted my macros up a bit, bc realistically, this is closer to what I’m eating these days. Some training days I’ve crept up past 4100. Weight is at 222-223, so I’m exactly where I want to be.

Week Two Fluff

1a. Slingshot closegrip Bench 285×8, 315×8,8,8, 275×14

1b. Preacher curl 5×15@60,70,80,80,80

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 2×25@25

6. Alonie in the bathroom

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