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: 483
Joined: Sat Mar 05, 2016 9:34 am
Location: Calgary, Alberta

Re: Vanguard's Journey To The 2020 Stage!

Postby Vanguard » Tue May 07, 2019 5:05 pm

Block 1 - Week 5 - Day 2

Morning weight 213.8

Cardio 200 kcal - treadmill

Inc Bench 3 x 10 x 105 lbs
Lat Pulldown 3 x 10 x 170 lbs
Leg Ext 3 x 10 x 170 lbs
Leg Curl 3 x 10 x 170 lbs
Lateral Raise 3 x 12 x 25 lbs
Tricep Ext 3 x 12 x 60 lbs
Bicep Curl 3 x 12 x 60 lbs

Super stressful day at work today but looked forward to coming home and training. Now to just relax and recover. :)
Dean "Vanguard" Lester
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Vanguard
Posts: 483
Joined: Sat Mar 05, 2016 9:34 am
Location: Calgary, Alberta

Re: Vanguard's Journey To The 2020 Stage!

Postby Vanguard » Wed May 08, 2019 5:16 pm

Rest day

Morning weight 212.4

Cardio 200 kcal - treadmill

So my weekly average is 212.3 lbs so down 1.1 lbs compared to last weeks average. Last weekend was the first WNBF Canada competition in Vancouver and seeing all the photos and stuff of the competitors is very motivating. Getting excited about hitting the stage next year.
Dean "Vanguard" Lester
User avatar
Vanguard
Posts: 483
Joined: Sat Mar 05, 2016 9:34 am
Location: Calgary, Alberta

Re: Vanguard's Journey To The 2020 Stage!

Postby Vanguard » Thu May 09, 2019 5:48 pm

Block 1 - Week 5 - Day 3

Morning weight 212

Cardio 200 kcal - treadmill

Squat 3 x 6 x 225
Bench 3 x 6 x 205
Lat Pulldown 3 x 12 x 180
Calf Raise 3 x 12 x 140
Lying Pulldown 3 x 12 x 140
Lateral Raise 3 x 12 x 25

This was definitely my hardest training session yet. Feeling good after though and its looking like i will get in my 4 training session on Saturday instead of tomorrow as my brother is riding his motorbike into town so we are going to go for a bit of a cruise after work.
Dean "Vanguard" Lester
User avatar
Vanguard
Posts: 483
Joined: Sat Mar 05, 2016 9:34 am
Location: Calgary, Alberta

Re: Vanguard's Journey To The 2020 Stage!

Postby Vanguard » Sun May 12, 2019 7:57 am

So I did not do my training on Saturday. After riding my bike on Friday I woke up the next day like I had been on a bender all night and had a massive headache. This is the second time this has happened and I think it has to do with being exposed to so much wind and road noise. I wear an open face helmet that does not cover the ears so it offers no protection from wind and noise. I have ordered some ear plugs to see if that will fix the problem. If not I may have to buy a different helmet that protects my hearing and not give me a massive headache the next day.
Dean "Vanguard" Lester
User avatar
Vanguard
Posts: 483
Joined: Sat Mar 05, 2016 9:34 am
Location: Calgary, Alberta

Re: Vanguard's Journey To The 2020 Stage!

Postby Vanguard » Mon May 13, 2019 5:23 pm

Block 1 - Week 6 - Day 1

Morning weight 213.8

Cardio 200 kcal - treadmill

Back Squat 3 x 9 x 135 lbs
Bench 3 x 9 x 135 lbs
Cable Row 3 x 9 x 120 lbs
Calf Raise 3 x 9 x 140 lbs
Rear Delt 3 x 11 x 30 lbs

Good start for week 6. Stress at work keeps ramping up and I am trying my best not to get too worked up about it. Teaching an old dog like me new tricks is hard but hopefully not impossible :lol:
Dean "Vanguard" Lester
User avatar
Vanguard
Posts: 483
Joined: Sat Mar 05, 2016 9:34 am
Location: Calgary, Alberta

Re: Vanguard's Journey To The 2020 Stage!

Postby Vanguard » Tue May 14, 2019 5:20 pm

Block 1 - Week 6 - Day 2

Morning weight 213.4

Cardio 200 kcal - treadmill

Inc Bench 3 x 9 x 115 lbs
Lat Pulldown 3 x 9 x 180 lbs
Leg Ext 3 x 9 x 180 lbs
Leg Curl 3 x 9 x 180 lbs
Lateral Raise 3 x 11 x 30 lbs
Tricep Ext 3 x 11 x 70 lbs
Bicep Curl 3 x 11 x 70 lbs

Training today was good. Continue to progress and get stronger over time while not destroying myself.
Dean "Vanguard" Lester
User avatar
Vanguard
Posts: 483
Joined: Sat Mar 05, 2016 9:34 am
Location: Calgary, Alberta

Re: Vanguard's Journey To The 2020 Stage!

Postby Vanguard » Wed May 15, 2019 4:39 pm

Rest day

Morning weight 213

Cardio 200 kcal - treadmill

So my average weekly weight was 212.7 lbs up 0.4 lbs from last week. Not really what you want to see but weight loss is never linear. Will stick with the program for another week and if no change I will have to up my cardio.
Dean "Vanguard" Lester
User avatar
Vanguard
Posts: 483
Joined: Sat Mar 05, 2016 9:34 am
Location: Calgary, Alberta

Re: Vanguard's Journey To The 2020 Stage!

Postby Vanguard » Thu May 16, 2019 6:08 pm

Block 1 - Week 6 - Day 3

Morning weight 211.6

Cardio 200 kcal - treadmill

Squat 3 x 5 x 0
Bench 3 x 5 x 215
Lat Pulldown 3 x 11 x 190
Calf Raise 3 x 11 x 150
Lying Pulldown 3 x 11 x 150
Lateral Raise 3 x 11 x 30

So I was not able to do squats today. As I started warming up I felt pain in my right inner knee cap that just got worse as I continued to squat. By three reps it was really getting bad. I got up to 185 lbs and decided to stop. I have never had knee pain before when squatting so not sure why all of a sudden I do. Hopefully it's not something serious and it will get better on its own.
Dean "Vanguard" Lester
User avatar
Vanguard
Posts: 483
Joined: Sat Mar 05, 2016 9:34 am
Location: Calgary, Alberta

Re: Vanguard's Journey To The 2020 Stage!

Postby Vanguard » Fri May 17, 2019 4:02 pm

Block 1 - Week 6 - Day 4

Morning weight 213.2

Cardio 200 kcal - treadmill

Incline Bench 3 x 5 x 165
RDL 3 x 9 x 155
Split Squats 3 x 7 x 100
Bicep Curls 3 x 9 x 70
Tricep Ext 3 x 9 x 90
Leg curls 3 x 11 x 150
Leg ext 3 x 11 x 150

Good way to end the week. Man the splits squats were killer but I wanted to push since I did not squat yesterday do to knee pain. No pain today so hoping it was a one time thing. Couple days to rest and then on to week 7!
Dean "Vanguard" Lester
User avatar
Vanguard
Posts: 483
Joined: Sat Mar 05, 2016 9:34 am
Location: Calgary, Alberta

Re: Vanguard's Journey To The 2020 Stage!

Postby Vanguard » Mon May 20, 2019 5:02 pm

Block 1 - Week 7 - Day 1

Morning weight 212

Cardio 200 kcal - treadmill

Back Squat 3 x 8 x 145 lbs
Bench 3 x 8 x 145 lbs
Cable Row 3 x 8 x 130 lbs
Calf Raise 3 x 8 x 150 lbs
Rear Delt 3 x 10 x 30 lbs

Good start for week 7. Zero knee pain so very happy with that. Weight loss has kind of stalled so decided to skip my refeed over the weekend to see if I can't get it to drop a bit quicker. Still think there is a good chance that I am still recomping as I am still in the two month window where fat loss and muscle gain can happen at the same time for bodybuilders who had stopped training for a few months.
Dean "Vanguard" Lester

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