Vanguard's Journey To The 2020 Stage!

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Vanguard
Posts: 500
Joined: Sat Mar 05, 2016 9:34 am
Location: Calgary, Alberta

Re: Vanguard's Journey To The 2020 Stage!

Postby Vanguard » Sat Jun 29, 2019 8:01 pm

Block 2 - Week 4 - Day 4

Morning weight 207.8

Cardio 200 kcal - treadmill

Incline Bench 2 x 4 x 195
Hex DL 2 x 8 x 245
Split Squats 2 x 6 x 80
Bicep Curls 2 x 8 x 80
Tricep Ext 2 x 8 x 120
Leg curls 2 x 10 x 180
Leg ext 2 x 10 x 180

So I changed it up today by training in the morning so I could take my motorbike out for a ride this afternoon. Doing two things I love to do in the same day equals an awesome day!

Over all this last 4 week training has been really good and I was able to get all my training in except for one day.
Dean "Vanguard" Lester
User avatar
Vanguard
Posts: 500
Joined: Sat Mar 05, 2016 9:34 am
Location: Calgary, Alberta

Re: Vanguard's Journey To The 2020 Stage!

Postby Vanguard » Tue Jul 02, 2019 5:50 pm

Block 2 - Week 5 - Day 1

Morning weight 208.6

Cardio 200 kcal - treadmill

Back Squat 3 x 10 x 155 lbs
Bench 3 x 10 x 155 lbs
Cable Row 3 x 10 x 150 lbs
Calf Raise 3 x 10 x 170 lbs
Rear Delt 3 x 12 x 35 lbs

I did not train yesterday as I spent the day doing more landscaping / construction outside. I am off work this week so doing a bunch of stuff around the house. Training today was good and I have slowed the rate of increase in weight on squat and bench as its getting harder to progress at this stage. I have been doing these high rep squats beltless but today decided to wear my belt and it made me feel more confident and solid in the hole for all the reps so I will continue to use the belt going forward.
Dean "Vanguard" Lester
User avatar
Vanguard
Posts: 500
Joined: Sat Mar 05, 2016 9:34 am
Location: Calgary, Alberta

Re: Vanguard's Journey To The 2020 Stage!

Postby Vanguard » Wed Jul 03, 2019 5:56 pm

Block 2 - Week 5 - Day 2

Morning weight 208.6

Cardio 200 kcal - treadmill

Inc Bench 3 x 10 x 135 lbs
Lat Pulldown 3 x 10 x 210 lbs
Leg Ext 3 x 10 x 210 lbs
Leg Curl 3 x 10 x 210 lbs
Lateral Raise 3 x 12 x 35 lbs
Tricep Ext 3 x 12 x 100 lbs
Bicep Curl 3 x 12 x 100 lbs

Was doing more work on the front porch /steps and almost bailed on training but decided to just get it done. Glad I pushed and got my training in. Weekly average weight was 208.3 lbs down 1.1 lbs from last weeks average or 209.4 lbs.
Weight loss never seems fast enough but its going at a good pace now and I am liking the changes in the mirror which is the most important.
Dean "Vanguard" Lester
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Vanguard
Posts: 500
Joined: Sat Mar 05, 2016 9:34 am
Location: Calgary, Alberta

Re: Vanguard's Journey To The 2020 Stage!

Postby Vanguard » Fri Jul 05, 2019 7:18 pm

Block 2 - Week 5 - Day 3

Morning weight 207 - New Low!

Cardio 200 kcal - treadmill

Squat 3 x 6 x 255
Bench 3 x 6 x 235
Lat Pulldown 3 x 12 x 220
Calf Raise 3 x 12 x 180
Lying Pulldown 3 x 12 x 202
Lateral Raise 3 x 12 x 30

New low to start things off with. Very happy with how things went today. Getting stronger and leaner is a good thing. I recorded my three sets as its been awhile. My life time PR was just over a year ago with 315 lbs for 5 Reps so a ways to go but I am not in a race. Slow and steady and stay healthy. :) Last set was a grinder but I got it!


youtu.be/0JOsdjhK9aU
Dean "Vanguard" Lester
User avatar
Vanguard
Posts: 500
Joined: Sat Mar 05, 2016 9:34 am
Location: Calgary, Alberta

Re: Vanguard's Journey To The 2020 Stage!

Postby Vanguard » Sat Jul 06, 2019 5:40 pm

Block 2 - Week 5 - Day 4

Morning weight 207.6

Cardio 200 kcal - treadmill

Incline Bench 3 x 6 x 185
Hex DL 3 x 10 x 245
Split Squats 3 x 8 x 80
Bicep Curls 3 x 10 x 90
Tricep Ext 3 x 10 x 110
Leg curls 3 x 12 x 180
Leg ext 3 x 12 x 180

Another week in the books and feeling good. I have alway tried to get stronger and add weight to all lifts but maybe I should just focus on maintaining the weight I use on the accessory moments and focus only on getting stronger on the main compound movements. Something to discuss with Alberto in two weeks.
Dean "Vanguard" Lester
User avatar
Vanguard
Posts: 500
Joined: Sat Mar 05, 2016 9:34 am
Location: Calgary, Alberta

Re: Vanguard's Journey To The 2020 Stage!

Postby Vanguard » Mon Jul 08, 2019 5:21 pm

Block 2 - Week 6 - Day 1

Morning weight 207.4

Cardio 200 kcal - treadmill

Back Squat 3 x 9 x 165 lbs
Bench 3 x 9 x 165 lbs
Cable Row 3 x 9 x 160 lbs
Calf Raise 3 x 9 x 180 lbs
Rear Delt 3 x 11 x 40 lbs

Crushed this training session.
Dean "Vanguard" Lester
User avatar
Vanguard
Posts: 500
Joined: Sat Mar 05, 2016 9:34 am
Location: Calgary, Alberta

Re: Vanguard's Journey To The 2020 Stage!

Postby Vanguard » Tue Jul 09, 2019 5:06 pm

Block 2 - Week 6 - Day 2

Morning weight 208.2

Cardio 200 kcal - treadmill

Inc Bench 3 x 9 x 145 lbs
Lat Pulldown 3 x 9 x 220 lbs
Leg Ext 3 x 9 x 220 lbs
Leg Curl 3 x 9 x 220 lbs
Lateral Raise 3 x 11 x 40 lbs
Tricep Ext 3 x 11 x 110 lbs
Bicep Curl 3 x 11 x 110 lbs

Yesterday I crushed my training and today I was struggling for energy but I got it done.
Dean "Vanguard" Lester
User avatar
Vanguard
Posts: 500
Joined: Sat Mar 05, 2016 9:34 am
Location: Calgary, Alberta

Re: Vanguard's Journey To The 2020 Stage!

Postby Vanguard » Wed Jul 10, 2019 5:21 pm

Rest day

Morning weight 208.2 lbs

Weekly average weight is 207.9 lbs so down a very modest 0.4 lbs from last weeks 208.3 lbs weekly average. Still down 4.2 lbs in 4 weeks since my diet break so still doing okay.
Dean "Vanguard" Lester
User avatar
Vanguard
Posts: 500
Joined: Sat Mar 05, 2016 9:34 am
Location: Calgary, Alberta

Re: Vanguard's Journey To The 2020 Stage!

Postby Vanguard » Thu Jul 11, 2019 6:09 pm

Block 2 - Week 6 - Day 3

Morning weight 206.4 - New Low

Cardio 200 kcal - treadmill

Squat 3 x 4 x 265
Bench 1 x 5 x 245, 2 x 4 x 245
Lat Pulldown 3 x 11 x 230
Calf Raise 3 x 11 x 180
Lying Pulldown 3 x 11 x 230
DB Lateral Raise 3 x 11 x 30

Was trying to do 3 x 5 x 265 for squats and 3 x 5 x 245 for bench but that was not in the cards today. Took what I could get and will hopefully do better in the future. Weight dropped big time and I hit a new low this morning so still heading in the right direction.
Dean "Vanguard" Lester
User avatar
Vanguard
Posts: 500
Joined: Sat Mar 05, 2016 9:34 am
Location: Calgary, Alberta

Re: Vanguard's Journey To The 2020 Stage!

Postby Vanguard » Sun Jul 14, 2019 7:11 am

So I was not feeling to great and my hip flexors were sore on Friday to the point that walking hurt.
Decided to not train and get in my training on Saturday.

Saturday I had to finish building the front steps and the patio steps and it took longer to get done then I had thought. This is my last project for the summer so decided to push through and get it done. I was pretty tired so knew my training session would not be great.

Good new is my weight has been dropping. I weighed in at 207.4 on Friday. 205.4 on Saturday a new low. Followed by 204.8 this morning another new low.

Today I need to stain everything and then I will be done my projects for the summer! :D

EDIT: Here is a picture of the front steps. I built this overtop of the existing cement steps that were facing the wrong direction. Turned out good I think! :)

front-steps.jpg
front-steps.jpg (338.23 KiB) Viewed 358 times
Dean "Vanguard" Lester

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