Vanguard's Journey To The 2020 Stage!

Share and post your training logs so others can see how you train
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Vanguard
Posts: 410
Joined: Sat Mar 05, 2016 9:34 am
Location: Calgary, Alberta

Re: Vanguard's Journey To The 2020 Stage!

Postby Vanguard » Wed Apr 03, 2019 5:36 pm

Rest day

Morning weight 214.8

Cardio 200 kcal - treadmill

No training today other then cardio. Feeling pretty good and looking forward to the gym tomorrow.

Weekly 7 day average weight is 214.5 lbs - This is calculated ever Wednesday. Goal weight is 195 lbs so just under 20 lbs to go. Looking forward to seeing what I look like at the weight.

Target weight loss rate is 2.75 to 4.5 lbs every three weeks.

Low days are 2100 kcals followed by two consecutive refeed days of 2500 so going with the low days Monday to Friday and the refeeds on the weekend.
Dean "Vanguard" Lester
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Vanguard
Posts: 410
Joined: Sat Mar 05, 2016 9:34 am
Location: Calgary, Alberta

Re: Vanguard's Journey To The 2020 Stage!

Postby Vanguard » Thu Apr 04, 2019 5:11 pm

Block 1 - Week 1 - Day 3 (Intro)

Morning weight 214

Cardio 200 kcal - treadmill

Squat 2 x 6 x 135
Bench 2 x 6 x 135
Lat Pulldown 3 x 12 x 140
Calf Raise 3 x 12 x 100
Lying Pulldown 3 x 12 x 100
Lateral Raise 3 x 12 x 20

Another good training session. Feeling good!
Dean "Vanguard" Lester
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Vanguard
Posts: 410
Joined: Sat Mar 05, 2016 9:34 am
Location: Calgary, Alberta

Re: Vanguard's Journey To The 2020 Stage!

Postby Vanguard » Fri Apr 05, 2019 5:25 pm

Block 1 - Week 1 - Day 4 (Intro)

Morning weight 215

Cardio 200 kcal - treadmill

Incline Bench 2 x 6 x 135
RDL 2 x 10 x 95
Split Squats 3 x 8 x 45
Bicep Curls 3 x 10 x 45
Tricep Ext 3 x 10 x 60
Leg curls 3 x 12 x 120
Leg ext 3 x 12 x 120

Wow finally got in a solid week of train! Feels great and I am excited that I finally have the spark back. Back is 95% and getting better everyday. Got to the point I was not sure I would ever get here again.
Dean "Vanguard" Lester
Larry
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Joined: Sun Mar 06, 2016 8:51 pm

Re: Vanguard's Journey To The 2020 Stage!

Postby Larry » Sun Apr 07, 2019 1:42 pm

Glad things are clicking again for you Dean! Good to hear training is making you feel great - that's what keeps me looking forward to my next training session.

Larry
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Vanguard
Posts: 410
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Location: Calgary, Alberta

Re: Vanguard's Journey To The 2020 Stage!

Postby Vanguard » Mon Apr 08, 2019 5:20 pm

Thanks Larry. That is what it's all about. :)
Dean "Vanguard" Lester
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Vanguard
Posts: 410
Joined: Sat Mar 05, 2016 9:34 am
Location: Calgary, Alberta

Re: Vanguard's Journey To The 2020 Stage!

Postby Vanguard » Mon Apr 08, 2019 5:26 pm

Block 1 - Week 2 - Day 1

Morning weight 215

Cardio 200 kcal - treadmill

Back Squat 3 x 9 x 115 lbs
Bench 3 x 9 x 115 lbs
RDL 2 x 9 x 115 lbs
Cable Row 3 x 9 x 90 lbs
Calf Raise 3 x 9 x 110 lbs
Rear Delt 3 x 11 x 25 lbs

Good training session today. I dropped a set on the RDL's as I was feeling it a bit in my back. Weight is back up after the refeed's but hoping it drops back down quick and I see a new low this week.
Dean "Vanguard" Lester
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Vanguard
Posts: 410
Joined: Sat Mar 05, 2016 9:34 am
Location: Calgary, Alberta

Re: Vanguard's Journey To The 2020 Stage!

Postby Vanguard » Wed Apr 10, 2019 5:36 pm

Block 1 - Week 2 - Day 2

Morning weight 213.8

Cardio 200 kcal - treadmill

Inc Bench 3 x 9 x 95 lbs
Lat Pulldown 3 x 9 x 160 lbs
Leg Ext 3 x 9 x 160 lbs
Leg Curl 3 x 9 x 160 lbs
Lateral Raise 3 x 11 x 25 lbs
Tricep Ext 3 x 11 x 50 lbs
Bicep Curl 3 x 11 x 50 lbs

Ended up missing yesterday as I was not feeling so hot. Made up for it today and feeling better.

Weekly average weight was 214.3 so down 0.2 pounds but considering I am now 17 days into taking creatine again which adds weight I am happy with that. Once I max out on my creatine uptake the weight should start falling quicker. At 5 gms a day it takes about 30 days to max out creatine levels.
Dean "Vanguard" Lester
User avatar
Vanguard
Posts: 410
Joined: Sat Mar 05, 2016 9:34 am
Location: Calgary, Alberta

Re: Vanguard's Journey To The 2020 Stage!

Postby Vanguard » Thu Apr 11, 2019 5:41 pm

Block 1 - Week 2 - Day 3

Morning weight 215

Cardio 200 kcal - treadmill

Squat 3 x 5 x 185
Bench 3 x 5 x 185
Lat Pulldown 3 x 11 x 160
Calf Raise 3 x 11 x 120
Lying Pulldown 3 x 11 x 120
Lateral Raise 3 x 11 x 25

Good session today. Pushed pretty hard on the first two exercise jumping the weight up 50 lbs over last week. I guess I will see if that was a good call or not tomorrow.
Dean "Vanguard" Lester
User avatar
Vanguard
Posts: 410
Joined: Sat Mar 05, 2016 9:34 am
Location: Calgary, Alberta

Re: Vanguard's Journey To The 2020 Stage!

Postby Vanguard » Fri Apr 12, 2019 5:30 pm

Block 1 - Week 2 - Day 4

Morning weight 214.2

Cardio 200 kcal - treadmill

Incline Bench 3 x 5 x 145
RDL 3 x 9 x 105
Split Squats 3 x 7 x 55
Bicep Curls 3 x 9 x 50
Tricep Ext 3 x 9 x 70
Leg curls 3 x 11 x 130
Leg ext 3 x 11 x 130

Week 2 complete Feeling good. Completing each weeks training is a victory after being so inconsistent. Best part is I feel good and don't feel like I am grinding.
Dean "Vanguard" Lester
User avatar
Vanguard
Posts: 410
Joined: Sat Mar 05, 2016 9:34 am
Location: Calgary, Alberta

Re: Vanguard's Journey To The 2020 Stage!

Postby Vanguard » Mon Apr 15, 2019 5:09 pm

Block 1 - Week 3 - Day 1

Morning weight 214.8

Cardio 200 kcal - treadmill

Back Squat 3 x 8 x 125 lbs
Bench 3 x 8 x 125 lbs
Cable Row 3 x 8 x 100 lbs
Calf Raise 3 x 8 x 120 lbs
Rear Delt 3 x 10 x 25 lbs

Another solid training session. When Alberto gave me this program it did not have RDL's in it but an old program from him did so I wanted to see if I could sneak them in but with trying to get my back to 100% I think it's wise to not do them after squats as its a bit to much yet. I hope to be able to add them in at some point but for now I will just stick to the program.
Dean "Vanguard" Lester

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