Danny Vega – Powerbuilding Week 4 – Fluff and Buff

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.


Fluff and buff day nowadays…I’m working on bringing up my lagging body parts. For me it’s shoulders, calves and abs. But I also hit biceps and triceps bc why not? I can already see some changes in my body which is really motivating.

Trying to make my arms the same size as my waist

Trying to make my arms the same size as my waist

Weak points/Fluff and buff day
1. 4 sets of calves as part of warm up
2. Machine lateral raise 5×15@120, 140, 160, 160, 140
3. DB raise superset with upright row 3×15@30/80
4. EZ bar curl 3×15 with last 5 reps super slow tempo @80
5. EZ bar rolling tri extensions 3×15@70, 80, 90
6. 100 band tri extensions superset with 100 rope hammer curls @35
7. Calf burnout 50,40,30,20,10
8. 100 stir the pot

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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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