Vanguard's Training Log - 2017 Edition!

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

Re: Vanguard's Training Log - 2017 Edition!

Postby Vanguard » Thu Aug 02, 2018 5:10 pm

4 Day Upper / Lower Split - Week 1 - Day 3

Weight 217.8

Upper Hypertrophy

Incline Bench - 3 x 12 x 135
Incline Cable Flies - 3 x 12 x 60
Inverted Row - 3 x 12 x 200
Pulldowns - 3 x 12 x 200
Cable Side Lateral - 3 x 12 x 45
FacePulls - 3 x 12 x 55
One Arm Cable Tricep Ext - 3 x 12 x 45
Rope Hammer Curl - 3 x 12 x 80

So I have been working on rehabbing my back and it seems to be getting better. Today's training was really good and I have modified my training program. In the past I have increased the weight (resistance) as I got stronger and kept the sets pretty much the same. Given that research now is showing its volume that drives hypertrophy I am going to keep the weight the same and just add an extra set each week. So week 1 - 3 sets, week 2 - 4 sets and week 3 5 sets. then do a deload of two sets then reset adding a bit more weight to the bar at that time. Hoping this will increase hypertrophy and reduce the risk of injury.
Dean "Vanguard" Lester
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Vanguard
Posts: 346
Joined: Sat Mar 05, 2016 9:34 am
Location: Calgary, Alberta

Re: Vanguard's Training Log - 2017 Edition!

Postby Vanguard » Fri Aug 03, 2018 5:39 pm

4 Day Upper / Lower Split - Week 1 - Day 4

Weight 219.6

Lower Hypertrophy

Squats 3 x 12 x 135
RDL 3 x 12 x 135
Bulgarian Split Squat 3 x 12 x 45
One Legged Curls 3 x 12 x 40
Calf Raises 3 x 12 x 220

So pretty happy with this and every exercise was performed beltless. i did something different this time and that was foam roll and stretch after training. I am hoping that this will help with my recovery and getting rid of my nagging back pain.
Dean "Vanguard" Lester
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Vanguard
Posts: 346
Joined: Sat Mar 05, 2016 9:34 am
Location: Calgary, Alberta

Re: Vanguard's Training Log - 2017 Edition!

Postby Vanguard » Mon Aug 06, 2018 6:16 pm

4 Day Upper / Lower Split - Week 2 - Day 1

Weight 220.4

Upper Strength

Bench Press - 1 x 6 x 225, 4 x 6 x 195
Bent Over Row - 4 x 6 x 135
Chin Ups - 4 x 6 x BW
BB Upright Rows - 4 x 8 x 95
Rear Delt Row - 4 x 8 x 65
Close Grip BP - 4 x 8 x 135
BB Curl - 4 x 8 x 75

So weighed in at 220.5 lbs this morning. This is the most I have ever weighed and I am pretty excited as I am hoping this means more muscle when I diet back down. Decided for my upper strength day to go with flat bench instead of incline as I can lift more weight that way.
Dean "Vanguard" Lester
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Vanguard
Posts: 346
Joined: Sat Mar 05, 2016 9:34 am
Location: Calgary, Alberta

Re: Vanguard's Training Log - 2017 Edition!

Postby Vanguard » Tue Aug 07, 2018 6:27 pm

4 Day Upper / Lower Split - Week 2 - Day 2

Weight 220.2

Lower Strength

Squats 1 x 6 x 275, 4 x 6 x 235
GHR 4 x 6 x green band
Leg Ext 4 x 8 x 260
Leg Curls 4 x 8 x 260
Calf Raises 4 x 8 x 280

So happy tonight as I was able to complete my lower strength training today with no pain and no hip shift! :D
Dean "Vanguard" Lester
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Vanguard
Posts: 346
Joined: Sat Mar 05, 2016 9:34 am
Location: Calgary, Alberta

Re: Vanguard's Training Log - 2017 Edition!

Postby Vanguard » Sat Aug 11, 2018 12:00 pm

4 Day Upper / Lower Split - Week 2 - Day 3 & 4

Weight 220

I have been off work this week taking some time off and doing some landscaping around the house. My brother and his wife invited Chris and I to come up and spend a day at the lake with them so we did that on Thursday so no training. The plan was to get it in on Friday and Saturday however I gave water skiing a try when we were at the lake. Something I have not done in over 30 years. I was able to get up but it was a lot more jarring and strenuous on my back then I remember or anticipated so I felt resting Friday was prudent. Good call with Calgary hitting an all time record temperature of 36.4 C which broke the 85 year old record of 36.1 C. So just going to skip these two training sessions and get into Week 3 on Monday which will be the most challenging as its for 5 sets before taking a deload the following week and then starting the next cycle.
Dean "Vanguard" Lester
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Vanguard
Posts: 346
Joined: Sat Mar 05, 2016 9:34 am
Location: Calgary, Alberta

Re: Vanguard's Training Log - 2017 Edition!

Postby Vanguard » Mon Aug 13, 2018 5:38 pm

4 Day Upper / Lower Split - Week 3 - Day 1

Weight 219

Upper Strength

Bench Press - 1 x 6 x 225, 5 x 6 x 195
Bent Over Row - 5 x 6 x 135
Chin Ups - 5 x 6 x BW
BB Upright Rows - 5 x 8 x 95
Rear Delt Row - 5 x 8 x 65
Close Grip BP - 5 x 8 x 135
BB Curl - 5 x 8 x 75

Man I feel like a wet noodle after this one. I managed to get this done in a hour and 15 minutes which was really pushing myself. I am thinking this might be too much volume especially if I do 5 sets per exercise for the hypertrophy sessions later in the week. I guess I will find out on Thursday.
Dean "Vanguard" Lester
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Vanguard
Posts: 346
Joined: Sat Mar 05, 2016 9:34 am
Location: Calgary, Alberta

Re: Vanguard's Training Log - 2017 Edition!

Postby Vanguard » Tue Aug 14, 2018 6:05 pm

4 Day Upper / Lower Split - Week 3 - Day 2

Weight 219

Lower Strength

Squats 1 x 6 x 275, 5 x 6 x 235
GHR 5 x 6 x green band
Leg Ext 5 x 8 x 260
Leg Curls 5 x 8 x 240
Calf Raises 5 x 8 x 280

I almost bailed on training today as I was just not feeling it but by the end felt way better than I did when I started. Dropped the weight by 20 lbs for leg curls as I struggled a bit last time and I want to focus on quality volume.
Dean "Vanguard" Lester
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Vanguard
Posts: 346
Joined: Sat Mar 05, 2016 9:34 am
Location: Calgary, Alberta

Re: Vanguard's Training Log - 2017 Edition!

Postby Vanguard » Thu Aug 16, 2018 5:36 pm

4 Day Upper / Lower Split - Week 3 - Day 3

Weight 220.2

Upper Hypertrophy

Incline Bench - 5 x 12 x 135
Incline Cable Flies - 5 x 12 x 60
Inverted Row - 5 x 12 x 200
Pulldowns - 5 x 12 x 200
Cable Side Lateral - 5 x 12 x 45
FacePulls - 5 x 12 x 55
One Arm Cable Tricep Ext - 45 x 12, 12, 12, 9, 9
Rope Hammer Curl - 5 x 12 x 80

Managed to get it all except for triceps which I was only able to get nine reps the last two sets so will keep that weight for the next cycle instead of increasing.
Dean "Vanguard" Lester
User avatar
Vanguard
Posts: 346
Joined: Sat Mar 05, 2016 9:34 am
Location: Calgary, Alberta

Re: Vanguard's Training Log - 2017 Edition!

Postby Vanguard » Sat Aug 18, 2018 4:52 pm

4 Day Upper / Lower Split - Week 3 - Day 4

Weight 220.2

Lower Hypertrophy

Squats 5 x 12 x 135
RDL 5 x 12 x 135
Bulgarian Split Squat 5 x 6 x 45
One Legged Curls 5 x 12 x 40
Calf Raises 5 x 12 x 220

So got this one in. We have really bad smoke in the city from the forest fires in BC and I think that is what gave me a really bad headache on Friday so I decided to skip and complete this today. Monday starts a deload week and then I start another volume block. I also decided to cut the Bulgarian split squats to 6 reps instead of 12 as its a really challenging exercise for me so doing less reps is better I think. That and doing 5 sets of 12 reps for squats prior had my legs on fire already.
Dean "Vanguard" Lester
User avatar
Vanguard
Posts: 346
Joined: Sat Mar 05, 2016 9:34 am
Location: Calgary, Alberta

Re: Vanguard's Training Log - 2017 Edition!

Postby Vanguard » Mon Aug 20, 2018 4:58 pm

4 Day Upper / Lower Split - Week 4 - Day 1

Weight 221.4

Upper Strength

Bench Press - 1 x 6 x 225, 2 x 6 x 185
Bent Over Row - 2 x 6 x 135
Chin Ups - 2 x 6 x BW
BB Upright Rows - 2 x 8 x 95
Rear Delt Row - 2 x 8 x 65
Close Grip BP - 2 x 8 x 135
BB Curl - 2 x 8 x 75

I know this is a deload but keeping the intensity up and just lowered the volume so ran through this pretty quick.
Dean "Vanguard" Lester

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