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 » Mon Sep 09, 2019 5:19 pm

Block 1 - Week 5 - Day 1

Morning weight 195.8

30 min walk = approx 200 kcals

Back Squat 3 x 10 x 175 lbs
Bench 3 x 10 x 170 lbs
Cable Row 3 x 10 x 170 lbs
Calf Raise 3 x 8 x 190 lbs
Rear Delt 3 x 12 x 45 lbs

Really happy with this training session! This is the most I have lifted for this many reps since I started back training and at my lowest body weight so far. I thought PR's where behind me for a bit but I was wrong.
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 » Tue Sep 10, 2019 5:22 pm

Block 1 - Week 5 - Day 2

Morning weight 196.6

30 min walk = approx 200 kcals

Inc Bench 155 lbs x 10, 8, 6
Lat Pulldown 3 x 10 x 230 lbs
Leg Ext 3 x 10 x 230 lbs
Leg Curl 3 x 10 x 230 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

Really struggled for energy on this one. Was not feeling great before I started do to not sleeping well last night but I force myself to at least start. After legs I thought about stopping as I was really struggling and though I cou8ld do the rest tomorrow. i reminded myself that there will be day like this deep into prep and that I just have to work at getting mentally tough and push through. I may start incorporating a pre-workout for days where I am dragging my butt as that should help.
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 Sep 11, 2019 6:00 pm

Morning weight 196.2

So my weekly average weight is 196.4 lbs which is the same as last week so no change. Not surprised really as I did not train for 14 days and did not have creatine for 9 of those days. I am sure some of that big drop the previous week was because of that. Still three more weeks of dieting to go before switching to maintenance calories.
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 » Thu Sep 12, 2019 5:59 pm

Block 1 - Week 5 - Day 3

Morning weight 195.8

30 min walk = approx 200 kcals

Squat 3 x 6 x 225
Bench 3 x 6 x 205
Lat Pulldown 3 x 12 x 240
Calf Raise 3 x 12 x 200
Lying Pulldown 3 x 12 x 230
Bicep Curls 3 x 12 x 40
Tricep ext 3 x 12 x 40

My son worked out with me today which was a real treat. Strength in the squat and bench is down but I hope to slowly rebuild now that I have dropped the weight down to a true RPE 8.
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 » Fri Sep 13, 2019 5:05 pm

Block 1 - Week 5 - Day 4

Morning weight 196.8

30 min walk = approx 200 kcals

Incline Bench 185 x 6, 5, 5
RDL 3 x 10 x 155
OHP 3 x 8 x 100
Lateral Raise 3 x 10 x 35
Leg curls 3 x 12 x 190
Leg ext 3 x 12 x 190

Final training session for the week completed. Happy to have the weekend to rest. Hoping to see the scale start moving in the right direction again. Have a good weekend!
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 Sep 16, 2019 5:25 pm

Block 1 - Week 6 - Day 1

Morning weight 197

30 min walk = approx 200 kcals

Back Squat 3 x 9 x 185 lbs
Bench 3 x 9 x 175 lbs
Cable Row 3 x 9 x 180 lbs
Calf Raise 3 x 9 x 200 lbs
Rear Delt 3 x 11 x 45 lbs

Good training session to start the week. Weight is still being stubborn but I realized over the weekend that this is the lowest I have been since 2014 which was a bit of a surprise.
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 Sep 17, 2019 5:53 pm

Block 1 - Week 6 - Day 2

Morning weight 196.6

30 min walk = approx 200 kcals

Inc Bench 3 x 9 x 155 lbs
Lat Pulldown 3 x 9 x 240 lbs
Leg Ext 3 x 9 x 240 lbs
Leg Curl 3 x 9 x 240 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

Strength seems to be coming back for my incline bench. Not a PR but equal to what I did on Week 2 so happy with that.
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 Sep 18, 2019 4:56 pm

Morning weight 196.8

Weekly average weight is 196.4 lbs which is the same as last 2 weeks so considering I only have two weeks of dieting left I am being a bit aggressive and lowering my calories by 100 per day to 1918 kcals.
New macros are Protein 205, Carbs 155, and Fat 54.
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 Sep 21, 2019 5:43 pm

Block 1 - Week 6 - Day 3

Morning weight 194.2 - New Low

30 min walk = approx 200 kcals

Squat 3 x 5 x 235
Bench 3 x 5 x 215
Lat Pulldown 3 x 11 x 240
Calf Raise 3 x 11 x 210
Lying Pulldown 3 x 11 x 240
Bicep Curls 3 x 12 x 40
Tricep ext 3 x 12 x 50

Been sick for the last couple of days so I did not train. Dealing with some back pain in my squat again. Sucked it up and pushed through it and then had my wife use the massage gun I bought to blast the area that was having pain. Time will tell if things get better or I made things worse. Finally hit a new low this morning which makes me happy I was beginning to think the scale was never going to move.
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 Sep 23, 2019 5:41 pm

Block 1 - Week 7 - Day 1

Morning weight 193.8 - New Low

30 minute walk - 200 kcal

Back Squat 3 x 8 x 195 lbs
Bench 3 x 8 x 180 lbs
Cable Row 3 x 8 x 190 lbs
Calf Raise 3 x 8 x 210 lbs
Rear Delt 3 x 11 x 45 lbs

Good session today. Still working through some issues with my lower back but it feels much better. New low as well on the scale so things are on track as I complete the last stages of this first diet phase. Wednesday makes 26 weeks or half a year of dieting.
Dean "Vanguard" Lester

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