Vanguard's Journey To The 2020 Stage!

Share and post your training logs so others can see how you train
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Vanguard
Posts: 429
Joined: Sat Mar 05, 2016 9:34 am
Location: Calgary, Alberta

Re: Vanguard's Journey To The 2020 Stage!

Postby Vanguard » Sat Feb 02, 2019 5:38 pm

Legs Session

Weight 216 lbs

Squats 185 x 8, 8, and 6
RDL 3 x 8 x 135
Leg Ext 3 x 10 x 200
Leg Curl 3 x 12 x 180
Calf Raises 4 x 12 x 180

Making slow progress but I am happy with today's training.
Dean "Vanguard" Lester
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Vanguard
Posts: 429
Joined: Sat Mar 05, 2016 9:34 am
Location: Calgary, Alberta

Re: Vanguard's Journey To The 2020 Stage!

Postby Vanguard » Wed Feb 06, 2019 5:41 pm

Push Session

Weight 217.8 lbs

Bench Press 185 x 3 x 8
Overhead Press 110 x 3 x 8
Incline Cable Flyes 80 x 3 x 12
Cable Lateral Raise 30 x 3 x 12
Close Grip Bench 125 x 12, 10, 9
Overhead Tricep Ext 60 x 12, 12, 10

While the consistency is still not there my strength is coming back. Pretty happy with this especially after a very stressful day at work.
Dean "Vanguard" Lester
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Vanguard
Posts: 429
Joined: Sat Mar 05, 2016 9:34 am
Location: Calgary, Alberta

Re: Vanguard's Journey To The 2020 Stage!

Postby Vanguard » Tue Feb 12, 2019 4:57 pm

Pull Session

Weight 217.2 lbs

Pendlay Rows 115 x 3 x 8
Lat Pulldowns 190 x 3 x 12
Seated Cable Rows 190 x 3 x 12
BB Bicep Curls 50 x 12, 12, 10
Hammer Curls 65 x 2 x 12
Rear Delt Cable Ext 25 x 3 x 12

Really enjoyed today's training, consistency is still shit but all I can do is what I can do.
Dean "Vanguard" Lester
User avatar
Vanguard
Posts: 429
Joined: Sat Mar 05, 2016 9:34 am
Location: Calgary, Alberta

Re: Vanguard's Journey To The 2020 Stage!

Postby Vanguard » Mon Mar 25, 2019 5:19 pm

Block 1 - Day 1 (Intro)

Morning weight 214.6

Back Squat 2 x 10 x 95 lbs
Bench 2 x 10 x 95 lbs
RDL 2 x 10 x 95 lbs
Cable Row 3 x 10 x 80 lbs
Calf Raise 3 x 10 x 100 lbs
Rear Delt 3 x 12 x 20 lbs

So hear we go! New program from Alberto and the start of my initial dieting phase. The diet before the diet as Alberto refers to it. Goal is to get to 195 lbs and then maintain that for 3 to 4 months before starting contest prep at the end of the year. Taking it super easy and focusing on being consistent and hitting the lower end of the RPE range especially to start with since I am getting back into things again.
Dean "Vanguard" Lester
User avatar
Vanguard
Posts: 429
Joined: Sat Mar 05, 2016 9:34 am
Location: Calgary, Alberta

Re: Vanguard's Journey To The 2020 Stage!

Postby Vanguard » Tue Mar 26, 2019 5:17 pm

Block 1 - Day 2 (Intro)

Morning weight 213

Inc Bench 2 x 10 x 85 lbs
Lat Pulldown 3 x 10 x 140 lbs
Leg Ext 3 x 10 x 140 lbs
Leg Curl 3 x 10 x 140 lbs
Lateral Raise 3 x 12 x 20 lbs
Tricep Ext 3 x 12 x 40 lbs
Bicep Curl 3 x 12 x 40 lbs

Sore from yesterday but that is no excuse not to train today. Big drop in weight with the new diet and the training.
Dean "Vanguard" Lester
Larry
Posts: 27
Joined: Sun Mar 06, 2016 8:51 pm

Re: Vanguard's Journey To The 2020 Stage!

Postby Larry » Tue Mar 26, 2019 5:31 pm

Hi Dean - great to see you training again, hope the back continues to heal. Enjoy that beautiful motorcycle!

Larry
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Vanguard
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Joined: Sat Mar 05, 2016 9:34 am
Location: Calgary, Alberta

Re: Vanguard's Journey To The 2020 Stage!

Postby Vanguard » Wed Mar 27, 2019 5:32 pm

Hi Larry - good to hear from you and hope all is going well in your world.

Was sore as hell today even with going super light but feeling good about things. I was going to train today since I have to take tomorrow off as I go and see Dr. Darren Yicks tomorrow after work but I need to not push to hard and I will just train Friday and Saturday instead. Just want to ensure I am consistent and get my training in. No excuses.

Back is doing ok and I am very hopefully that Dr. Yicks is the right guy to get my back 100%. I had bumps on my lower right side on my back and no one could tell me what it was. He advised it was just scar tissue and used shock wave therapy to break it all up. Did some research on it and it's the same technology that is used to break up gallstones without surgery and is used to promote healing in tissue. He is also not one of those guys that treats you as a atm machine and just sets up recurring weekly appointments not really fixing anything other than draining your bank account!

Bike is pretty sweet, can't wait for the weather to get nicer so I can get out and enjoy it. Have you ever ridden?

Cheers,
Dean
Dean "Vanguard" Lester
Larry
Posts: 27
Joined: Sun Mar 06, 2016 8:51 pm

Re: Vanguard's Journey To The 2020 Stage!

Postby Larry » Fri Mar 29, 2019 5:57 pm

Hey Dean - looks like you've found the right doc, hope the back troubles will be gone soon. It is impossible to train when the back is out! Seems like for me the regular moderate deadlifts have kept the lower back injuries away.

Yes, I had sport bike back in my 20's and early 30's. Big fun! Sold it when my first child was born, though, and switched to sports cars.

Larry
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Vanguard
Posts: 429
Joined: Sat Mar 05, 2016 9:34 am
Location: Calgary, Alberta

Re: Vanguard's Journey To The 2020 Stage!

Postby Vanguard » Mon Apr 01, 2019 5:18 pm

Block 1 - Week 1 - Day 1 (Intro)

Morning weight 214.8

Cardio 200 kcal - treadmill

Back Squat 2 x 10 x 95 lbs
Bench 2 x 10 x 95 lbs
RDL 2 x 10 x 95 lbs
Cable Row 3 x 10 x 80 lbs
Calf Raise 3 x 10 x 100 lbs
Rear Delt 3 x 12 x 20 lbs

So restarting block 1 as the visit on Thursday to see Dr. Darren Yick took a bit more out of me then I anticipated and trying to get day 3 and 4 in on Sat and Sunday to then start week two was pushing it. So todays training feel great and I am hoping not to be as sore this time around.

Larry sports cars are awesome too and probably a little safer. I think if I was ever to get one I would go with a Vette or Viper but that's a lot of $$ :)
Dean "Vanguard" Lester
User avatar
Vanguard
Posts: 429
Joined: Sat Mar 05, 2016 9:34 am
Location: Calgary, Alberta

Re: Vanguard's Journey To The 2020 Stage!

Postby Vanguard » Tue Apr 02, 2019 5:18 pm

Block 1 - Week 1 - Day 2 (Intro)

Morning weight 215.8

Cardio 200 kcal - treadmill

Inc Bench 2 x 10 x 85 lbs
Lat Pulldown 3 x 10 x 140 lbs
Leg Ext 3 x 10 x 140 lbs
Leg Curl 3 x 10 x 140 lbs
Lateral Raise 3 x 12 x 20 lbs
Tricep Ext 3 x 12 x 40 lbs
Bicep Curl 3 x 12 x 40 lbs

So not sore at all from yesterday so I will take that as progress. Training today was good as I focus more on the mind muscle connection and using good form. Weight has shot up. Last week I went 5 days in a row of 214 after hitting a low of 213. I was beginning to think the scale was broken because that never happens to me. Since I am back to taking creatine everyday I figure my weight loss might be a bit flat but not an increase like this. Not to worried though and I know it will start moving back the other direction soon.
Dean "Vanguard" Lester

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