Vanguard's Training Log - 2017 Edition!

Share and post your training logs so others can see how you train
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Vanguard
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Location: Calgary, Alberta

Re: Vanguard's Training Log - 2017 Edition!

Postby Vanguard » Sat Mar 24, 2018 5:52 pm

Chest & Quad Hypertrophy Block 2 - Week 4 - Day 3 "Deload" Repeate

Weight 211.8 lbs

Back Squat - 2 x 4 x 265
Bench 2 x 4 x 235
Calf Raises 2 x 10 x 220
Inv Row 2 x 10 x 200
Lateral Raises 2 x 10 x 40

Final session of block 2 is done. Monday I start block three. Hard to believe its been 6 years this month since I started Vanguard Bodybuilding. Looking back its been such an amazing journey and excited about what the next two years will bring when I step on stage in 2020! :)
Dean "Vanguard" Lester
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Vanguard
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Location: Calgary, Alberta

Re: Vanguard's Training Log - 2017 Edition!

Postby Vanguard » Mon Mar 26, 2018 5:33 pm

Chest & Quad Hypertrophy Block 3 - Week 1 - Day 1

Weight 212.2 lbs

Back Squat 1 x 10 x 225, 1 x 10 x 200
Bench 1 x 10 x 185, 1 x 10 x 165
Deadlift 1 x 10 x 275, 1 x 10 x 245
Cable Row 3 x 13 x 200
Calf Raise 3 x 12 x 240
Rear Delt 3 x 12 x 35

Always motivated starting a new training block. As always this first week is a bit of an intro week with week two ramping up the intensity and sets for the big lifts. Goal with this block is to hit one top end working set then back off the weight about 10% and then crank out additional sets. This week being an intro week it was only 1 set instead of 2.
Dean "Vanguard" Lester
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Vanguard
Posts: 343
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Location: Calgary, Alberta

Re: Vanguard's Training Log - 2017 Edition!

Postby Vanguard » Tue Mar 27, 2018 5:23 pm

Chest & Quad Hypertrophy Block 3 - Week 1 - Day 2

Weight 212 lbs

Incline Bench 3 x 9 x 135
Lat Pulldown 3 x 10 x 230
Leg Ext SS Leg Curl 3 x 10 x 230
Lateral Raise 3 x 12 x 40
Tri Ext SS Bi Curl 3 x 12 x 90

Okay back to lifting some decent weight for reps and sets! :) So much for the intro week! All good though as I am ready to get back at it. Tomorrow is a rest day but taking the day off work and me and my daughter Grace are spending the day downhill skiing at Lake Louise! So really not much of a "rest" just hoping I will be up for continuing training on Thursday.
Dean "Vanguard" Lester
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Vanguard
Posts: 343
Joined: Sat Mar 05, 2016 9:34 am
Location: Calgary, Alberta

Re: Vanguard's Training Log - 2017 Edition!

Postby Vanguard » Thu Mar 29, 2018 5:40 pm

Chest & Quad Hypertrophy Block 3 - Week 1 - Day 3

Weight 212.8 lbs

Back Squat - 1 x 6 x 275, 1 x 6 x 245
Bench 1 x 6 x 245, 1 x 6 x 225
Calf Raises 3 x 12 x 240
Inv Row 3 x 12 x 220
Lateral Raises 3 x 12 x 40

Really good training session today especially after skiing yesterday which had me pretty wiped. Had a blast with my daughter Grace. Here are a few pictures.

grace2.jpg
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grace1.jpg
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dean2.jpg
dean2.jpg (79.47 KiB) Viewed 188 times
dean1.jpg
dean1.jpg (62.29 KiB) Viewed 188 times
Dean "Vanguard" Lester
User avatar
Vanguard
Posts: 343
Joined: Sat Mar 05, 2016 9:34 am
Location: Calgary, Alberta

Re: Vanguard's Training Log - 2017 Edition!

Postby Vanguard » Fri Mar 30, 2018 4:53 pm

Chest & Quad Hypertrophy Block 3 - Week 1 - Day 4

Weight 212.6 lbs

Incline Bench 2 x 6 x 175
Lat Pulldown 3 x 12 x 220
Bulgarian Split Squat 3 x 8 x 110 - smith machine
BB Curl SS Tri OH Ext 3 x 10 x 80 / 3 x 10 x 110
Leg Curl SS Leg Ext 3 x 12 x 220 / 3 x 12 x 220

Good session today. Its been a few weeks since I have been able to get day 4 in so getting back on track. Feeling really good about this block.
Dean "Vanguard" Lester
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Vanguard
Posts: 343
Joined: Sat Mar 05, 2016 9:34 am
Location: Calgary, Alberta

Re: Vanguard's Training Log - 2017 Edition!

Postby Vanguard » Mon Apr 02, 2018 6:51 pm

Chest & Quad Hypertrophy Block 3 - Week 2 - Day 1

Weight 212.8 lbs

Back Squat 1 x 10 x 255, 2 x 8 x 225
Bench 1 x 10 x 205, 2 x 8 x 185
Deadlift 1 x 10 x 315, 2 x 8 x 285
Cable Row 3 x 14 x 200
Calf Raise 3 x 12 x 250
Rear Delt 3 x 12 x 40

Today was hard but man I am so happy with how things are going. I really feel like I am coming into my own. Here is the video of the 3 big lifts.


youtu.be/_Oh4AF3TZRw
Dean "Vanguard" Lester
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Vanguard
Posts: 343
Joined: Sat Mar 05, 2016 9:34 am
Location: Calgary, Alberta

Re: Vanguard's Training Log - 2017 Edition!

Postby Vanguard » Tue Apr 03, 2018 5:08 pm

Chest & Quad Hypertrophy Block 3 - Week 2 - Day 2

Weight 213 lbs

Incline Bench 3 x 9 x 155
Lat Pulldown 3 x 9 x 250
Leg Ext SS Leg Curl 3 x 9 x 250 / 3 x 9 x 250
Lateral Raise 3 x 11 x 40
Tri Ext SS Bi Curl 3 x 11 x 100 / 3 x 11 x 100

Was feeling a tad tired after yesterdays training so was not really feeling it going in today but once I got going I ended up having a pretty good training session.
Dean "Vanguard" Lester
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Vanguard
Posts: 343
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Location: Calgary, Alberta

Re: Vanguard's Training Log - 2017 Edition!

Postby Vanguard » Thu Apr 05, 2018 5:48 pm

Chest & Quad Hypertrophy Block 3 - Week 2 - Day 3

Weight 213 lbs

Back Squat - 1 x 5 x 300, 2 x 6 x 270
Bench 1 x 5 x 265, 2 x 6 x 240
Calf Raises 3 x 10 x 270
Inv Row 3 x 11 x 230
Lateral Raises 3 x 11 x 45

Really happy with my squat and bench. You know when you go really heavy and then back off the weight and the subsequent sets are easier? Well today not so much! :lol: I was very thankful for being able to back the weight off as there would be no way I could have done 3 sets at the top end set weight. Training like this reminds me a lot of HIT where the idea is you do one all out set and because its your only set you push way harder then if you knew you have to do 3 or more sets with the weight. I do believe there is some truth to that but only one sets is not enough volume to maximize your gains as a natural bodybuilder so backing the weight off and get a few more sets in covers all the basis and makes for a win win in my books.
Dean "Vanguard" Lester
User avatar
Vanguard
Posts: 343
Joined: Sat Mar 05, 2016 9:34 am
Location: Calgary, Alberta

Re: Vanguard's Training Log - 2017 Edition!

Postby Vanguard » Sat Apr 07, 2018 12:30 pm

Chest & Quad Hypertrophy Block 3 - Week 2 - Day 4

Weight 212.8 lbs

I was supposed to train yesterday but was not feeling well and today I am no better so will skip this session in the hopes I can recover and get back on track for Week 3 on Monday.
Dean "Vanguard" Lester
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Vanguard
Posts: 343
Joined: Sat Mar 05, 2016 9:34 am
Location: Calgary, Alberta

Re: Vanguard's Training Log - 2017 Edition!

Postby Vanguard » Tue Apr 10, 2018 6:13 pm

Chest & Quad Hypertrophy Block 3 - Week 3 - Day 1

Weight 212.8 lbs

Back Squat 1 x 8 x 275, 2 x 10 x 245
Bench 1 x 8 x 225, 2 x 10 x 200
Deadlift 1 x 8 x 335, 2 x 10 x 0
Cable Row 3 x 15 x 200
Calf Raise 3 x 8 x 260
Rear Delt 3 x 12 x 40

Finally feeling better. I had wanted to train yesterday but ended up working late and I was on call as well so decided to just skip and do it today. Very happy with squat and bench especially since this is the focus of the program I am on. Ran out of steam on deadlifts but still 335 x 8 is the best I have done since I started working again with Alberto
Dean "Vanguard" Lester

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