11 Apr Danny Vega – Powerbuilding Week 5 – Day 3-6

I just ran the Gasparilla half marathon on February 26th. I’m currently doing a 3 month powerbuilding block, with minimum running to keep a good base. I’m running the Savage Race in March for fun. The 10/20/Life Powerbuilding book should be out in the late spring/early summer.

[wa-wps]

Here’s some progress. I shaved my body on a whim and uncovered two bruises on my abs. Apparently I strained them doing standing ab roller. No biggie though. Feeling better already. Bodyweight is at 223. My current body fat according to the DXA scan is 11.4. I look leaner than that bc my fat is distributed evenly. So I can’t imagine what I’ll look like at 6%.

Last week’s training was great. I want to push the weight up on the lower body. Been conservative for obvious reasons. But so far I feel great.

Day 3

A1. Seated calves 4×20@90,100,110,115

A2. BB OHP 12,10,8, drop set 6,6,6,12 @145,255,165,145+125+95+85

B. DB side raise 12,12 drop set 8,8,8,8 @25,25,25+20+15+10

C. DB rear raise 12,12 drop set 8,8,8,8 @25,25,25+20+15+10

D1. Reverse pec dec 15,22,15@145,160,145

D2. Shrugs 2×25@90, drop set 90×15,80×10,70×10

E1. Skull crushers 30,20,10@50,60,80

E2. Rope extensions 2×15@50, drop set 8,8,8,8 @50+40+30+20

F. 50 push-ups

Day 4

Zone 2 training uphill walk x80 min

Day 5

A. Deadlift 3×3@425,445,465

B. Wide grip lat pulldown 15,12,10,15 @135,150,165,140

C. Pull-up 3×8, 1×12 w straps

D. CS row 12,10,8 drop set 6,6,6,6 @270,300,320, 320+270+180+90

E. Single arm last pulls 3×12@70, drop set 70,55,40 for 8 reps each

Saturday

Arms with the wife. We switch it up every weekend. It’s been fun to train with her. And watch her. I’m a lucky man.