Vanguard's Journey To The 2020 Stage!

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Vanguard
Posts: 564
Joined: Sat Mar 05, 2016 9:34 am
Location: Calgary, Alberta

Re: Vanguard's Journey To The 2020 Stage!

Postby Vanguard » Thu Feb 13, 2020 5:59 pm

Block 4 - Week 3 - Day 3

Morning weight 187.8 lbs

45 minutes walking on treadmill - 300 kcal

Trap Bar Squat 3 x 4 x 295
Bench 2 x 4 x 245, 1 x 4 x 225
Lat Pulldown 3 x 10 x 270
Calf Raise 3 x 10 x 240
DB Row 3 x 10 x 60
Bayesian Curl 3 x 10 x 45
One Arm Cable Tri Ext 3 x 10 x 50

Struggled to get through this session but I got through it. My weight is not cooperating but I am hoping it just a blip. Next 4 days off work so going to enjoy this long weekend!
Dean "Vanguard" Lester
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Vanguard
Posts: 564
Joined: Sat Mar 05, 2016 9:34 am
Location: Calgary, Alberta

Re: Vanguard's Journey To The 2020 Stage!

Postby Vanguard » Fri Feb 14, 2020 5:08 pm

Block 4 - Week 3 - Day 4

Morning weight 187.2

45 minutes walking on treadmill - 300 kcal

Incline Bench 3 x 4 x 195
RDL 3 x 8 x 225
OHP 3 x 6 x 150
Lateral Raise 3 x 8 x 50
Leg curls 3 x 10 x 230
Leg ext 3 x 10 x 230

Happy this week is done and looking forward to a deload week. Going to a posing clinic on Sunday so that should be interesting. I have never been to one but figured some practice and pointers can't hurt.
Dean "Vanguard" Lester
User avatar
Vanguard
Posts: 564
Joined: Sat Mar 05, 2016 9:34 am
Location: Calgary, Alberta

Re: Vanguard's Journey To The 2020 Stage!

Postby Vanguard » Sat Feb 15, 2020 7:41 am

Week 7 completed for my 2020 Contest Prep. Currently 12 and 14 weeks out from the WNBF Canada, Winnipeg and Calgary shows.

New Prep Low of 185.6 lbs this morning


youtu.be/tQnHPV0bfaY
Dean "Vanguard" Lester
User avatar
Vanguard
Posts: 564
Joined: Sat Mar 05, 2016 9:34 am
Location: Calgary, Alberta

Re: Vanguard's Journey To The 2020 Stage!

Postby Vanguard » Mon Feb 17, 2020 5:10 pm

Block 4 - Week 4 - Day 1 - Deload

Morning weight 186

45 minutes walking on treadmill - 300 kcal

Trap Bar Squat 2 x 8 x 185 lbs
Bench 2 x 8 x 185 lbs
Cable Row 2 x 8 x 190 lbs
Calf Raise 2 x 8 x 210 lbs
Rear Delt 2 x 10 x 40 lbs

Really sore after yesterday's hour long posing clinic, particularly in the glutes and upper mid back. I did pick up a few pointers and the practice will help with posign better on stage so well worth it if you ask me.
Dean "Vanguard" Lester
User avatar
Vanguard
Posts: 564
Joined: Sat Mar 05, 2016 9:34 am
Location: Calgary, Alberta

Re: Vanguard's Journey To The 2020 Stage!

Postby Vanguard » Tue Feb 18, 2020 5:12 pm

Block 4 - Week 4 - Day 2 - Deload

Morning weight 186.2

45 minutes walking on treadmill - 300 kcal

Inc Bench 2 x 8 x 155 lbs
Lat Pulldown 2 x 8 x 260 lbs
Leg Ext 2 x 8 x 260 lbs
Leg Curl 2 x 8 x 260 lbs
Lateral Raise 2 x 10 x 45 lbs
OH Tricep Ext 2 x 10 x 70 lbs
Bicep Curl 2 x 10 x 120 lbs

Happy that might weight did not jump up as much as it usually does on Tuesdays so hopefully that means a good drop is coming. Not that I am complaining, a pound a week is pretty good progress at this point I think. Glad today is my last low day as I am really feeling it. Hoping these next three high days help get my energy back a bit.
Dean "Vanguard" Lester
User avatar
Vanguard
Posts: 564
Joined: Sat Mar 05, 2016 9:34 am
Location: Calgary, Alberta

Re: Vanguard's Journey To The 2020 Stage!

Postby Vanguard » Fri Feb 21, 2020 5:25 pm

Block 4 - Week 4 - Day 3 - Deload

Morning weight 185 lbs - New Prep Low

45 minutes walking on treadmill - 300 kcal

Trap Bar Squat 2 x 4 x 265
Bench 2 x 4 x 225
Lat Pulldown 2 x 10 x 250
Calf Raise 2 x 10 x 220
DB Row 2 x 10 x 50
Bayesian Curl 2 x 10 x 40
One Arm Cable Tri Ext 2 x 10 x 50

So I am a day behind as I had to do testing last night for all of our application servers at work so I came home and slept as I am up later then normal when doing testing. Got it in today though but even with a deload and more food I was struggling for energy. Speaking of food, Alberto has advised that I have 7 consecutive high days (diet break) before we really start digging after that. Hoping with 7 high days that my energy will come back. Now that I have hit the 185 mark I think the rest of this prep is going to be tougher than it has been so far.

My weekly average on Wed was 186.4 lbs so down a pound from the previous week and 8.2 pounds in 8 weeks since starting prep.
Dean "Vanguard" Lester
User avatar
Vanguard
Posts: 564
Joined: Sat Mar 05, 2016 9:34 am
Location: Calgary, Alberta

Re: Vanguard's Journey To The 2020 Stage!

Postby Vanguard » Sat Feb 22, 2020 5:25 pm

Block 4 - Week 4 - Day 4 - Deload

Morning weight 186 lbs

45 minutes walking on treadmill - 300 kcal

Incline Bench - 2 x 4 x 185
RDL 2 x 8 x 185
OHP 2 x 8 x 130
Lateral Raise 2 x 8 x 45
Leg curls 2 x 10 x 210
Leg ext 2 x 10 x 210

Final training session of this deload. Feeling pretty good.


youtu.be/4KtepcZLhq0
Dean "Vanguard" Lester
User avatar
Vanguard
Posts: 564
Joined: Sat Mar 05, 2016 9:34 am
Location: Calgary, Alberta

Re: Vanguard's Journey To The 2020 Stage!

Postby Vanguard » Mon Feb 24, 2020 5:22 pm

Block 4 - Week 5 - Day 1

Morning weight 185.2

45 minutes walking on treadmill - 300 kcal

Trap Bar Squat 3 x 10 x 205 lbs
Bench 3 x 10 x 185 lbs
Cable Row 3 x 10 x 190 lbs
Calf Raise 3 x 8 x 210 lbs
Rear Delt 2 x 12 x 45 lbs

Pretty happy with this training session. Energy was up and I was able to hold my strength on bench and increase just a tad on squats although not 100% the same movement this time.
Dean "Vanguard" Lester
User avatar
Vanguard
Posts: 564
Joined: Sat Mar 05, 2016 9:34 am
Location: Calgary, Alberta

Re: Vanguard's Journey To The 2020 Stage!

Postby Vanguard » Tue Feb 25, 2020 5:12 pm

Block 4 - Week 5 - Day 2

Morning weight 186.2

45 minutes walking on treadmill - 300 kcal

Inc Bench 3 x 10 x 155 lbs
Lat Pulldown 3 x 10 x 260 lbs
Leg Ext 3 x 10 x 260 lbs
Leg Curl 3 x 10 x 260 lbs
Lateral Raise 3 x 12 x 45 lbs
OH Tricep Ext 3 x 12 x 80 lbs
Bicep Curl 3 x 12 x 130 lbs

Was freezing cold at work all day and not feeling that great and debated if I should skip todays training but decided to get it done. This is my last high day on this 7 day diet break. Waiting to hear back from Alberto as to what the new macro's and game plan is for the next week.
Dean "Vanguard" Lester
User avatar
Vanguard
Posts: 564
Joined: Sat Mar 05, 2016 9:34 am
Location: Calgary, Alberta

Re: Vanguard's Journey To The 2020 Stage!

Postby Vanguard » Thu Feb 27, 2020 5:51 pm

Block 4 - Week 5 - Day 3

Morning weight 185.2

45 minutes walking on treadmill - 300 kcal

Trap Bar Squat 245 x 6, 6, 6
Bench 225 x 6, 6, 5
Lat Pulldown 3 x 12 x 250
Calf Raise 3 x 12 x 220
BB Row 3 x 12 x 230
Bicep Curls 3 x 12 x 45
Tricep ext 3 x 12 x 45

Decent training session today. Bench and triceps are down a bit but holding pretty well. Alberto has increased my food even more to 290 grams of carbs for 5 more days and then on March 2nd drop back to my low days of 162 grams. Despite 7 high days at 212 grams I still lost .8 lbs from last week so my weekly average was 185.6 lbs and down 9 lbs in 9 weeks. March looks to be a big dig month as Alberto would like to see 179 to 178 be the end of the month.
Dean "Vanguard" Lester

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