Danny Vega – Training Week of 8/21

Well, I didn’t let almost a month go by this time, but it’s been 2 weeks since my last log post. Progress. The week of 8/14 was a Deload week anyway.

I’m doing some different stuff with my training because I’m starting to really experiment with bodybuilding stuff, which I’ve never really done before. I’ve been a little bit scatterbrained with my training because of how incredibly crazy my life is right now. On most days, I am good about handling it, but certain times (like today, Sunday afternoon where I have a huge list if things to do)  it can get a bit overwhelming. I also have a lot going on at work, which has been going on since the end of June. Diary entry over. This week’s training:

Day One


5 min stairmaster warmup

A1. Stir the pot x100
A2. Cable flye 5×15 with tempo changes

B1. Dips 4×10 1.5 reps -15 on Deload week
B2. 1-leg DB calf raise with stretch 4×15

C1. 3 sec eccentric pec dec 4×15
C2. BW calf raise 4×35

D. 4 sec eccentric Incline DB bench 4×8-10 (close to failure)

500m Row

Day Two
Deadlift/back and biceps

5 min stairmaster warmup

A1. 3 sec eccentric Preacher curl 5×10
A2. Seated calf raise 5×12

B1. Incline DB curl 4×12 each
B2. Peak squeeze Double arm DB row 4×12

C1. 3 sec eccentric mag grip pull down 4×10
C2. Peak squeeze Standing wtd calf raise 4×10

D. Deadlift 5×1 on Deload week

E. Fat grip pull-ups 2×8

100m row x2 with 2-3 min rest

Day Three

5 min stairmaster warmup

A1. Plank 4×60 sec
A2. 1.5 rep, 3 sec eccentric Cable triceps extensions 4×15

B1. 3 sec eccentric DB rear raise 4×15
B2. Calf burnout 45/35/25, 40/30/20, 35/25/15

C1. 3 sec eccentric Front + side raise 4×10 each
C2. Smith machine JM press 4×15

D. 3 sec eccentric Standing shoulder press 3×10

200m row x2 with 3-4 min rest

Day Four
HIIT and Incline leg raises with declining negatives 2×10 from 10-1 sec

1 min row max distance x2 with 4-5 min rest

Day Five

A1. Reverse sled drags 4 sets
A2. Wtd GHR 4×8
A3. Pull-ups 1xAMRAP

B1. Leg extension 4×15
B2. Leg curl 4×15
B3. Neutral grip pull-ups 1xAMRAP

C1. Squat 4×5-6
C2. 3 sec eccentric BB RDL 4×6
C3. Fat grip pull-ups 1xAMRAP

D. Stairmaster intervals

Day Six
Weak point (Shoulders and arms)

5 min stairmaster warmup

A1. DB Side raises 4×20
A2. EZ bar curls 4×25
A3. BB Skull crushers 4×25

B1. Upright row 4×20
B2. V bar cable extension 4×25
B3. 1 leg calf raise 4×25

C1. Cable curls with squeeze 4×20
C2. Face pulls 4×20

200m row
Rest 3-4 min
100m row

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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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