Vanguard's Journey To The 2020 Stage!

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Vanguard
Posts: 449
Joined: Sat Mar 05, 2016 9:34 am
Location: Calgary, Alberta

Re: Vanguard's Journey To The 2020 Stage!

Postby Vanguard » Tue Jul 30, 2019 5:10 pm

Block 1 - Week 1 - Day 2

Morning weight 204.4

Cardio 200 kcal - treadmill

Inc Bench 2 x 10 x 145 lbs
Lat Pulldown 3 x 10 x 220 lbs
Leg Ext 3 x 10 x 220 lbs
Leg Curl 3 x 10 x 220 lbs
Lateral Raise 3 x 12 x 40 lbs
Tricep Ext 3 x 12 x 110 lbs
Bicep Curl 3 x 12 x 110 lbs

Was not feeling so hot but forced myself to get my training in. Last three nights sleep have not been great but I think it has to do with all the extra activity I have been doing lately. In any event the training went well for feeling not so hot.
Dean "Vanguard" Lester
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Vanguard
Posts: 449
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Location: Calgary, Alberta

Re: Vanguard's Journey To The 2020 Stage!

Postby Vanguard » Wed Jul 31, 2019 5:25 pm

Rest day

Morning weight 203.4 lbs

45 minute walk = approx 300 kcals.

So my weekly average over the last 7 days is 204.7 lbs down 1.0 lbs from the previous week. Since the end of my diet break I have lost 7.4 lbs in 7 weeks which is decent but I am going to have to pick up the pace as I still have 10 lbs to lose in 9 weeks with a 10 day diet break in there. To do this I am going to up my cardio (walking) and dropped my carbs by 20 grams a day. I am also going to go for 12 low days followed by 2 refeed days and that should accelerate things.
Dean "Vanguard" Lester
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Vanguard
Posts: 449
Joined: Sat Mar 05, 2016 9:34 am
Location: Calgary, Alberta

Re: Vanguard's Journey To The 2020 Stage!

Postby Vanguard » Thu Aug 01, 2019 6:23 pm

Block 1 - Week 1 - Day 3

Morning weight 204.2

45 minute walk = approx 300 kcals.

Squat 2 x 6 x 265
Bench 1 x 6 x 245, 1 x 5 x 245
Lat Pulldown 3 x 12 x 230
Calf Raise 3 x 12 x 190
Lying Pulldown 3 x 12 x 230
Bicep Curls 3 x 12 x 90
Tricep ext 3 x 12 x 110

Today was tough as I had to push pretty hard to hit these resp with that weight. Most closer to 9 and 9.5 RPE so might just be an off day or I might have to chill at this intensity for a while.
Dean "Vanguard" Lester
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Vanguard
Posts: 449
Joined: Sat Mar 05, 2016 9:34 am
Location: Calgary, Alberta

Re: Vanguard's Journey To The 2020 Stage!

Postby Vanguard » Sat Aug 03, 2019 5:06 pm

Block 1 - Week 1 - Day 4

Morning weight 204.2

30 min walk = approx 200 kcals

Incline Bench 2 x 6 x 195
RDL 2 x 10 x 95
OHP 1 x 8 x 95, 2 x 7 x 95
Lateral Raise 3 x 10 x 30
Leg curls 3 x 12 x 180
Leg ext 3 x 12 x 180

So took my bike out for a ride yesterday and I hit a bump that bottomed out the shocks and sent a good jolt up my spine. Been hurting ever since. Pretty sure this is nerve pain. Debated training today but decided I could at least do all the upper both training. Decided to try RDL with just the bar and it felt okay. Added 50 lbs and it felt pretty good. Decided not to push it any further as far as weight and then I was able to do both leg curls and leg extensions. Feeling better now then I did before I trained. Hoping it stays that way once I cool down.
Dean "Vanguard" Lester
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Vanguard
Posts: 449
Joined: Sat Mar 05, 2016 9:34 am
Location: Calgary, Alberta

Re: Vanguard's Journey To The 2020 Stage!

Postby Vanguard » Tue Aug 06, 2019 5:08 pm

Block 1 - Week 2 - Day 1

Morning weight 203.4

Cardio 200 kcal - treadmill

Back Squat 3 x 9 x 175 lbs
Bench 3 x 9 x 170 lbs
Cable Row 3 x 9 x 170 lbs
Calf Raise 3 x 9 x 190 lbs
Rear Delt 3 x 11 x 45 lbs

My back was still bothering me so I decided to give it an extra days rest before starting week 2. Continuing to get stronger although I watched an old vlog were I squatted 255 for 10 reps so still a long way from my strongest but the goal is slow and steady and don't crash and burn. :)
Dean "Vanguard" Lester
User avatar
Vanguard
Posts: 449
Joined: Sat Mar 05, 2016 9:34 am
Location: Calgary, Alberta

Re: Vanguard's Journey To The 2020 Stage!

Postby Vanguard » Wed Aug 07, 2019 5:21 pm

Block 1 - Week 2 - Day 2

Morning weight 202.8 - New Low

Cardio 200 kcal - treadmill

Inc Bench 3 x 9 x 155 lbs
Lat Pulldown 3 x 9 x 230 lbs
Leg Ext 3 x 9 x 230 lbs
Leg Curl 3 x 9 x 230 lbs
Lateral Raise 3 x 11 x 40 lbs
Tricep Ext 3 x 11 x 120 lbs
Bicep Curl 3 x 11 x 120 lbs

Weekly average weight is 203.9 lbs down 0.8 lbs from the previous week. I was hoping to see more of a drop with the adjustment to macro's and the increased cardio this week but 0.8 lbs is not bad and I have a feeling this next week will see a big drop. Training was good despite the fact I was feeling tired and not motivated to train when I got home.
Dean "Vanguard" Lester
User avatar
Vanguard
Posts: 449
Joined: Sat Mar 05, 2016 9:34 am
Location: Calgary, Alberta

Re: Vanguard's Journey To The 2020 Stage!

Postby Vanguard » Sat Aug 10, 2019 5:09 pm

Block 1 - Week 2 - Day 3

Morning weight 202 - New Low

Squat 3 x 5 x 275

That was how I was to start my training yesterday but I did one rep at 275 and knew there was no way I could get 5 reps. Just a single was and 8 or 9 RPE

Dropped the weight to 245 and again a single was tough and I knew today was not a good day and I called it quits. My sleep was not great the night prior and stress was extremely high dealing with a family issue.

Decided I would try and get Day 3 training in on Saturday.
Dean "Vanguard" Lester
User avatar
Vanguard
Posts: 449
Joined: Sat Mar 05, 2016 9:34 am
Location: Calgary, Alberta

Re: Vanguard's Journey To The 2020 Stage!

Postby Vanguard » Sat Aug 10, 2019 5:20 pm

Block 1 - Week 2 - Day 4

Morning weight 202

30 min walk = approx 200 kcals

Incline Bench 2 x 5 x 185
RDL 3 x 9 x 135
OHP 3 x 7 x 95
Lateral Raise 3 x 9 x 30
Leg curls 3 x 12 x 190
Leg ext 3 x 12 x 190

So the plan was to do Day 3's training today but despite a better nights sleep i was not feeling very strong so decided to do day 4 training instead. It was the right call because I ended up going lighter for incline bench press as I simply could not do more. It could be the stress or I have been pushing pretty hard and going above 8 RPE so I will see how next week goes but I may have to back off on the weight a bit to allow more recovery.

Good news is I hit a new low of 202 yesterday and matched today. It's been 12 consecutive low days so today and tomorrow I will refeed as planned and then back to low days until I leave on August 21 to visit my dad on Vancouver island and a diet and training break for 10 days.
Dean "Vanguard" Lester
User avatar
Vanguard
Posts: 449
Joined: Sat Mar 05, 2016 9:34 am
Location: Calgary, Alberta

Re: Vanguard's Journey To The 2020 Stage!

Postby Vanguard » Mon Aug 12, 2019 5:16 pm

Block 1 - Week 3 - Day 1

Morning weight 204.4

30 minute walk - 200 kcal

Back Squat 3 x 8 x 185 lbs
Bench 3 x 8 x 175 lbs
Cable Row 3 x 8 x 180 lbs
Calf Raise 3 x 8 x 200 lbs
Rear Delt 3 x 11 x 45 lbs

Todays training felt good after the two day refeed over the weekend.
Dean "Vanguard" Lester
User avatar
Vanguard
Posts: 449
Joined: Sat Mar 05, 2016 9:34 am
Location: Calgary, Alberta

Re: Vanguard's Journey To The 2020 Stage!

Postby Vanguard » Tue Aug 13, 2019 5:24 pm

Block 1 - Week 3 - Day 2

Morning weight 205

Cardio 200 kcal - treadmill

Inc Bench 3 x 8 x 165 lbs
Lat Pulldown 3 x 8 x 240 lbs
Leg Ext 3 x 8 x 240 lbs
Leg Curl 3 x 8 x 240 lbs
Lateral Raise 3 x 10 x 40 lbs
Tricep Ext 3 x 10 x 120 lbs
Bicep Curl 3 x 10 x 120 lbs

Another good training session. Trying to finish strong before this training and diet break.
Dean "Vanguard" Lester

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