Danny Vega – Powerbuilding Week 14


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 late spring/early summer.

As recently as 3-4 weeks ago I had gotten down to 219. A few weekends of over eating and a lack of discipline (to be clear I didn’t stray away from keto, I was just overeating consistently), I put on about 5 lbs. I was disappointed and realized I needed reinforcements. So I asked my buddy Robert Sikes (the KetoSavage) to take over my diet to put me on a predictable plan that would take away any other options or conflating variables, and more importantly to keep me accountable. I am down a few lbs and more determined than ever. I’m not happy with what I’m about to post because it’s obvious I went backwards and I’m furious about it, but here it is. 6/12 “progress” pics.

This week I had my first bio impedance test done to check body fat and it says I’m at 10.4% which would mean I’m down about 2% in the last two months. However, that’s apples and oranges since it’s a different type of test than the bod pod or dxa scan. I’ll just have one more test to compare over time. My second bod pod is this Wednesday (two months after my last) and my next dxa will be scheduled soon as well, probably Wednesday 7/5. Next bio impedance will be on 7/12.

I am much more determined now that I realized what it will take to get me to my goal. I just can’t stroll to 6%. It’s gonna take a loooooot of work, consistency, and some suffering, and there’s no getting around it. Daily weigh ins are a gift and a curse but I’m learning to deal with possible fluctuations in weight. As long as I’m down by the end of the week, I figure I’m okay.

This photo really spoke to me when I saw it

Supersets, moving faster on stuff, and a more intense cardio day which I’ll also do next week and then scale back on Deload week. Here are my week one measurements. It might be overkill but I’m gonna do these every week.


Weight 224.8
Neck 18.25
Chest 44.5
Arms 18
Hips 42.5
Waist 36
Thighs 26.5
Calves 16.25

The only other thing I’ll add is that being on the road again this weekend is difficult because it’s just  not on plan and no matter how I look at it there will be some fluctuations. I have made peace with that and going forward we aren’t going ANYWHERE for at least 5-6 weeks.

The training:

Day One
20 min stairmaster warmup
A. Bench 4×8, 90 sec rest @235
B1. Incline DB bench 3×8 @75, 80, 85
B2. Cable flye 3×15 each w tempo changes @80, 90, 90
B3. 1-leg DB calf raise 3×20 each, 60 sec rest between supersets @25,20,20
C1. Dips 3×15
C2. Stir the pot 3×30
C2. Standing calf raise 3×30 reps, 60 sec rest between super sets
20 min of sauna

Day Two
Deadlift/back and biceps
20 min stairmaster warmup
A. Deadlift 4×8, 90 sec rest @405
B1. Hammer strength Chest supported rows 4×12 @160,210,240
B2. Lat pulldowns 2×10, NOS set on 3rd set @160, 145+130+115+100×6
B3. Seated calf raise 3×20@90
C1. Double arm dumbbell row 3×10 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 @55
C2. Hammer curls 3×10 @45,40,40
C3. Preacher curls 2×10, NOS set on 3rd set @75,75,65×8+45×8+25×14
D. Incline leg raises with declining negatives 1×10 from 10-1 sec, decline sit-ups with declining negatives 1×10 from 10-1 sec
20 min of sauna

Day Three
OHP/shoulders and triceps
20 min stairmaster warmup
A. Seated OHP 4×8, 90 sec rest @145,155,155,155
B1. Front + side raise 3×10 each @25
B2. DB rear raise 3×15 w squeeze no thumbs @20
B3. Seated calf raise 3×20,20,30@90, 60 sec rest between supersets
C1. Smith machine JM Press 3×15 @135
C2. Cable triceps extensions 3×15 (one week mid Rep 1 sec pause then flair, one week x1.5 reps) @45,50,45
C3. Standing calf raise 3×30,30,40
D1. Plank 3×60 sec
D2. Push-ups 100 total reps
20 min sauna

Day Four
20 min stairmaster – 50 floors
Tabata cycling on spin bike
20 min uphill walk 3mph, 5-7% incline – 1 mile total
Tabata rowing – 66 kcal, 905 meters total
20 min stairmaster
20 min sauna

Day Five
10 min stairmaster warmup
A. Squat 4×8, 90 sec rest @315
B1. KB Goblet Squat 3×10 @80
B2. Hack squat 3×15 @90
B3. Weighted standing calf raise 3×20 @90
C1. BB RDL 2×8 @225
C2. Reverse sled drags 2 trips @200
D1. GHR 2×8 @25
D2. Reverse sled drags 2 trips @200
E1. Seated calf raise 2×25 @90
E2. Reverse sled drags 2 trips @200
20 min sauna

Day Six
Weak point (Shoulders, arms and calves)
5 min stairmaster warm-up at 5
A1. Cable side raise 2×20 @15-20
A2. Cable front raise 2×20 @ 20
A3. 1-leg calf raise 2×20
B1. DB rear raise 2×20 @15
B2. Uppright rows 2×20 @80
B3. Seated calf raise 2×20 @90
C1. EZ bar curls 3×25 @50-60
C2. BB Skull crushers 3×25 @60
C3. Calf burnout x50,40,30,20,10
D1. OH rope extension 3×25 @60
D2. Cable rope hammer curls 3×25 @50
D3. Calf burnout x50,40,30,20,10
E1. Hammer curl x50 reps
E2. DB skull crusher x50 reps

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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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Brian Carroll

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