11 Aug Danny Vega – Recap of my cut – August Surf & Turf Week 1

I gotta be honest–I’m ashamed at how long it’s been since I’ve posted a log. This is probably the longest I’ve gone. Waiting this long is never good bc no one wants to read a 5000 word novel describing the last month of training and events. So I’m gonna try to make this fun.

1. I hit my bodyfat goal – right at 6.5%. If 0.5 is good enough to make weight for a meet, it’s good enough for my body fat goal.

Day of my last bod pod: 218.0, dry and lean

2. I had a week of higher calorie keto eating culminating in a 5000+ calorie day that was epic.

13g of fiber put me at 47 net carbs for the day

3. I started my August surf & turf experiment. For the month of August I’m only eating anything that comes from a cow (all cuts of beef, organs, broth etc) and salmon. Other than that, coffee, water and added fats (coconut oil, mct oil, butter, ghee, olive oil etc). I’m not stepping on the scale. I’m eating more intuitively. For the first couple of days I started at about 1.5lbs of meat and tomorrow (Saturday) I’ll be at 2lbs of meat. Probably where I’ll stay. I feel like superman! And I’m peeing like crazy and leaning out more. Energy is through the roof even at night.

Unintentionally shredding

Lastly, my training. It’s different. My “main lifts” are all at the end, and everything has some sort of weird long eccentric or pause, it’s giving me crazy pumps even at really light weight.

Monday Chest/light back

A1. 3 sec concentric/3 sec eccentric – Machine pec dec 5×15 – @140
A2. 3 sec stretch – Standing 1-leg calf raise 5×15 each w/ 10
A3. Low pulley cable flys 5×15@70 w/ tempo changes

B1. 4 sec eccentric – DB flat press 4×8 @80,85,85,85
B2. 4 sec eccentric – Hammer Strength wide grip machine press 4×8 @120
B3. Wide grip Pull-up 4×8 rest pause if necessary

C1. 4 sec eccentric – DB Incline press 3×8 @70
C2. 3 sec concentric/3 sec eccentric – Standing Weighted Calf raises 3×8@90
C3. Neutral grip pull-up 3×8 rest pause if necessary

500m row x2 with 3 min rest
20 min sauna

Tuesday Legs

Stairmaster x10 min

A1. 5 sec eccentric Hack squat quad focus 5×10@50, 70, 90, 90, 90
A2. GHR 5×10 @bw, 10, 25, 25, 25
A3. Calf burnout 40/30/20, 35/25/15, 30/20/10

B1. Leg extensions 4×20 @80
B2. Leg curls 4×20 @80
B3. Ab roller 4×10

C1. 4 sec eccentric – Squat 3×8 @225,245,245
C2. Seated calf raise 3×10 @90, 115,
C3. 3 sec eccentric – DB Stiff leg dead lift 3×8 @85,90,95

20 min sauna

Wednesday Shoulders

A1. 2 sec hold – 1-leg Seated Calf raises 5×10@70
A2. 4 sec eccentric – BB Smith machine OHP 5×8 @135,155,165,175,175
A3. 4 sec eccentric – Seated DB lateral raise 5×8 @20,25,30,30,30

B1. 3 sec eccentric – 1-arm DB neutral grip shoulder press 4×8 @45,50,55,55
B2. 3 sec eccentric DB rear delt raises 4×12 @15
B3. BW calf raise 4×30

C1. 3 sec eccentric/sec squeeze – Reverse pec dec 3×8 @150,
C2. (Light) High rep Machine shoulder press + ofg push-up bar 3×10@70 + 10
C3. 1 set eccentric decline sit-ups, 1 set eccentric leg raise, push-ups on the stilts

Concept2 1 min for distance: beat 351 Meters
20 min sauna

Thursday

This week was just 20 min of stairmaster. 10 min of intervals at 5/14 with a 5 min warmup and a 5 min cooldown

Friday Deadlift/Back

10 min stairmaster

A1. Trap bar Deadlift 5×8 @315, 405, 475, 475, 405 + 2 shrugs
A2. Fat grip pull-up 5×8

B1. 4 sec eccentric – Cable Lat pullover 4×12 @70
B2. 2 sec squeeze – 1-leg DB calf raise 4×10 @20
B3. 4 sec eccentric/1 sec squeeze – Wide grip Lat pulldown 4×8 @150,155,160,

C1. 4 sec eccentric – Single arm DB row 4×8 @90,
C2. Hanging leg raise 4×8
C3. 2 sec squeeze – Single arm cable pulldown 4×8 @50
*Each set change grip – Do one pronated grip, one reverse grip, and one to the side

Concept2 100m for time x2, rest 2 min
20 min sauna

There you have it! That wasn’t so bad, was it? So I’m finishing up this month and then September I’ll still be following basically an all meat diet but I’ll bring in pork and other fish, and some cheese and dairy. One day a week I’ll do standard keto to enjoy some of my favorite keto treats like miracle rice, fathead pizza, & keto ice cream.

Funny to think that nowadays the standard for me is zero carb and keto one day a week is my “cheat”. Ha.

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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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