
18 Mar Danny Vega – Powerbuilding Week 2 – Squats and Weak points day
Over the next several months I will be the Guinea pig for some new ideas on training and diet that I will perfect with the help of Tucker Loken and Brian Carroll. This will be the groundwork for an upcoming ebook that we will release in the near future.
[wa-wps]Squats/legs Day
Somehow my body slept through my alarm yesterday and I woke up an hour late (5:30am instead of 4:30am). This made me cut my leg day a little short but I made it count!
1. McGill big 3/3 minutes of hip circle/TKEs 3×20 each
2. Squat bar x10, 145×6, 235×6, 3×6@325, 325×15 with a pause on the last rep. I was taking it easy with these squats at 50%, but on my last set it felt like someone took a plate off of each side so I just did 15. Felt really good.
3. 1.5 rep hack squat 3×10@90, 115, 115
4. Reverse sled drags 45 yard trips – 180, 225, 225
Weak points (shoulders and arms) Day
1. 4 sets of calves as part of warm up (operation grow calves)
2. DB side raise supersetted with DB front raise 3×15@25
3. DB rear raise supersetted with EZ bar upright row 3×15@25/70
4. EZ bar curl 3×15 with last 5 reps super slow tempo @70
5. EZ bar rolling tricep extensions 60×25, 70×20,20
6. Band triceps extensions paired with rope cable hammer curls x100 each
7. Calf burnout 50,40,30,20,10

Danny Vega

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