Vanguard's Journey To The 2020 Stage!

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Vanguard
Posts: 503
Joined: Sat Mar 05, 2016 9:34 am
Location: Calgary, Alberta

Re: Vanguard's Journey To The 2020 Stage!

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

Block 1 - Week 7 - Day 2

Morning weight 196.4

Cardio 200 kcal - treadmill

Inc Bench 3 x 8 x 165 lbs
Lat Pulldown 3 x 8 x 250 lbs
Leg Ext 3 x 8 x 250 lbs
Leg Curl 3 x 8 x 250 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 solid training session but glad tomorrow is a rest day.
Dean "Vanguard" Lester
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Vanguard
Posts: 503
Joined: Sat Mar 05, 2016 9:34 am
Location: Calgary, Alberta

Re: Vanguard's Journey To The 2020 Stage!

Postby Vanguard » Wed Sep 25, 2019 8:39 pm

Morning weight 195.4

So weekly average weight is 195.4 which is down a pound from last weeks average. Today makes 26 weeks of dieting with one more to go before switching to maintenance for 3 months.
Dean "Vanguard" Lester
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Vanguard
Posts: 503
Joined: Sat Mar 05, 2016 9:34 am
Location: Calgary, Alberta

Re: Vanguard's Journey To The 2020 Stage!

Postby Vanguard » Thu Sep 26, 2019 5:52 pm

Block 1 - Week 7 - Day 3

Morning weight 195.2 lbs

30 minute walk = approx 200 kcals

Squat 3 x 4 x 245
Bench 3 x 4 x 225
Lat Pulldown 3 x 10 x 250
Calf Raise 3 x 10 x 220
Lying Pulldown 3 x 10 x 250
Bayesian Curl 3 x 10 x 40
One Arm Cable Tri Ext 3 x 10 x 50

Solid training session today. Strength seems to have stabilized for bench and squat but still making gains on back and calf exercises. Got confirmation today from Alberto that I am moving to his off-season athlete roster for the last three months of the year and then to contest prep.
Dean "Vanguard" Lester
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Vanguard
Posts: 503
Joined: Sat Mar 05, 2016 9:34 am
Location: Calgary, Alberta

Re: Vanguard's Journey To The 2020 Stage!

Postby Vanguard » Sat Sep 28, 2019 11:39 am

Block 1 - Week 7 - Day 4

Morning weight 194.8

30 min walk = approx 200 kcals

Incline Bench 3 x 4 x 195
RDL 3 x 8 x 185
OHP 3 x 6 x 120
Lateral Raise 3 x 8 x 40
Leg curls 3 x 10 x 220
Leg ext 3 x 10 x 220

Good way to end the week. Was not feeling so good yesterday so decided to skip and train today. Next week is a deload and I will see what if any changes Alberto makes to training. Today is my mom's 75th birthday so having family over and I am going to enjoy the day and food. Not going to track but also not going to go crazy with the food. Going to treat today as a refeed day and keep dieting until Wednesday to finish off the 27th week then bring calories up to start my maintenance phase for the next three months. It will be nice to take a break from dieting for the next 3 months.
Dean "Vanguard" Lester
User avatar
Vanguard
Posts: 503
Joined: Sat Mar 05, 2016 9:34 am
Location: Calgary, Alberta

Re: Vanguard's Journey To The 2020 Stage!

Postby Vanguard » Mon Sep 30, 2019 5:15 pm

Block 1 - Week 8 - Day 1 - Deload

Morning weight 195.2

30 minute walk - 200 kcal

Back Squat 2 x 8 x 185 lbs
Bench 2 x 8 x 175 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

Nice to start a deload week. On my second set of squats I remember a queue from Juggernaut Training to push your back into the bar when coming out of the hole and decided to give that a shot and man did that click for me as it seems to allow me to drive up with more power and made the set feel easier then my first set so definitely need to keep doing that. Alberto asked where I was at in my training cycle so I should get something from him tomorrow as we start this new phase. One more day of dieting and then I get to eat more food! :)

One thing I have not done at all since my last competition is train my abs directly. I would say my abs are one of my good points so did not feel I needed to focus on them but now that I am leaner the abs don't pop as good as they use to so I am going to use this next 3 months while I am in a mild surplus to get back to training abs directly and see if I can't get them back to where they were before.
Dean "Vanguard" Lester
User avatar
Vanguard
Posts: 503
Joined: Sat Mar 05, 2016 9:34 am
Location: Calgary, Alberta

Re: Vanguard's Journey To The 2020 Stage!

Postby Vanguard » Tue Oct 01, 2019 5:39 pm

Block 1 - Week 8 - Day 2 - Deload

Morning weight 194.8 lbs

Cardio 200 kcal - treadmill

Inc Bench 2 x 8 x 165 lbs
Lat Pulldown 2 x 8 x 240 lbs
Leg Ext 2 x 8 x 240 lbs
Leg Curl 2 x 8 x 240 lbs
Lateral Raise 2 x 10 x 40 lbs
Tricep Ext 2 x 10 x 120 lbs
Bicep Curl 2 x 10 x 120 lbs

Final day of dieting so it will be nice to eat more food. Got my directions from Alberto and I am excited to be working closely with him again as its been 5 years. To be able to work with someone who is so respected as Alberto in the natural bodybuilding world is an honor and not something I want to take for granted. Just over 7 months before I step on stage again and I want to bring my best version of me yet!
Dean "Vanguard" Lester
User avatar
Vanguard
Posts: 503
Joined: Sat Mar 05, 2016 9:34 am
Location: Calgary, Alberta

Re: Vanguard's Journey To The 2020 Stage!

Postby Vanguard » Wed Oct 02, 2019 6:50 pm

Morning weight 194.6

So weekly average weight is 195.2 which is down 0.2 lbs from last weeks average. Today makes 27 weeks of dieting and I have lost 25 lbs. Body was fighting pretty hard at the end here so good time to hit the breaks and just maintain.

Macros were 203 pro, 155 cho, 54 fat for 1918 kcals

New macro's 215 pro, 197 cho, 60 fat for 2188 kcals

Modest increase to start with and will adjust as needed.
Dean "Vanguard" Lester
User avatar
Vanguard
Posts: 503
Joined: Sat Mar 05, 2016 9:34 am
Location: Calgary, Alberta

Re: Vanguard's Journey To The 2020 Stage!

Postby Vanguard » Thu Oct 03, 2019 5:46 pm

Block 1 - Week 8 - Day 3 - Deload

Morning weight 195.2 lbs

30 minute walk = approx 200 kcals

Squat 3 x 4 x 245
Bench 3 x 4 x 225
Lat Pulldown 2 x 10 x 250
Calf Raise 2 x 10 x 220
Lying Pulldown 2 x 10 x 250
Bayesian Curl 2 x 10 x 40
One Arm Cable Tri Ext 2 x 10 x 50

Good training session tonight. I can certainly tell the extra food is giving me more energy when it comes to training. Alberto wants lots of video footage of my lifts so I dug out the old video camera to start recording everything.
Dean "Vanguard" Lester
User avatar
Vanguard
Posts: 503
Joined: Sat Mar 05, 2016 9:34 am
Location: Calgary, Alberta

Re: Vanguard's Journey To The 2020 Stage!

Postby Vanguard » Fri Oct 04, 2019 5:14 pm

Block 1 - Week 8 - Day 4 - Deload

Morning weight 194.8

30 min walk = approx 200 kcals

Incline Bench 3 x 4 x 195
RDL 2 x 8 x 185
OHP 2 x 6 x 120
Lateral Raise 2 x 8 x 40
Leg curls 2 x 10 x 220
Leg ext 2 x 10 x 220

Another solid training session. Mind you it's a deload but i have kept the intensity up so hopefully with the new training block starting and more food I can continue to slowly add weight to the bar.
Dean "Vanguard" Lester
User avatar
Vanguard
Posts: 503
Joined: Sat Mar 05, 2016 9:34 am
Location: Calgary, Alberta

Re: Vanguard's Journey To The 2020 Stage!

Postby Vanguard » Mon Oct 07, 2019 5:34 pm

Block 2 - Week 9 - Day 1

Morning weight 194.2

Cardio 200 kcal - treadmill

Back Squat 2 x 10 x 165 lbs
Bench 2 x 10 x 165 lbs
Cable Row 3 x 10 x 170 lbs
Calf Raise 3 x 8 x 190 lbs
Rear Delt 3 x 12 x 40 lbs

So start of block 2 and off to a good start. Not pushing to hard but considering I am down 10 lbs lifting the same weight as I did Block 1 - week 1 that is a win in my books. Adding in more food I am hoping I can slowly start adding more weight to the bar. Here is the kicker though, even though I have added 270 kcals a day my weight has continued to drop. Not going to change anything until my weigh-in on Wed but then I will probably bump up carbs by 38g to a total of 235g a day.
Dean "Vanguard" Lester

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