Vanguard's Journey To The 2020 Stage!

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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 Jun 11, 2019 5:16 pm

Block 2 - Week 2 - Day 1

Morning weight 211.4

Cardio 200 kcal - treadmill

Back Squat 3 x 9 x 155 lbs
Bench 3 x 9 x 155 lbs
Cable Row 3 x 9 x 140 lbs
Calf Raise 3 x 9 x 160 lbs
Rear Delt 3 x 11 x 35 lbs

So Sunday I did a bunch of yard work and really aggravated my back which was still growling at me yesterday so I decided to give my back another day to recover. Looks like that was the right call as I was able to squat without pain for the most part. The last two or three reps on my first working set I was feeling it so did some additional stretching and foam rolling which helped and I was able to complete the last two set pain free. Happy that my weight has dropped already and hoping the diet break helps things move a bit faster now that I am in a deficit again.
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 Jun 12, 2019 5:29 pm

Block 2 - Week 2 - Day 2

Morning weight 211.4

Cardio 200 kcal - treadmill

Inc Bench 3 x 9 x 135 lbs
Lat Pulldown 3 x 9 x 200 lbs
Leg Ext 3 x 9 x 200 lbs
Leg Curl 3 x 9 x 200 lbs
Lateral Raise 3 x 11 x 35 lbs
Tricep Ext 3 x 11 x 90 lbs
Bicep Curl 3 x 11 x 90 lbs

So weekly average weight for this week was 212.1 lbs which is up 0.4 lbs from the previous week and up 1.8 lbs from my lowest weekly average of 210.3 two weeks ago. Able to keep upping the weights on all of me lifts and feeling pretty good today despite some lower back pain over the weekend.
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 » Fri Jun 14, 2019 6:02 pm

Block 2 - Week 2 - Day 3

Morning weight 210.6

Cardio 200 kcal - treadmill

Squat 3 x 5 x 255
Bench 3 x 5 x 235
Lat Pulldown 3 x 11 x 210
Calf Raise 3 x 11 x 170
Lying Pulldown 3 x 11 x 210
DB Lateral Raise 3 x 11 x 25

Very happy with this as I was able to get my squats in this week after skipping last week do to back pain. I have been doing lateral raises twice a week with cables and decided to start doing day three training using dumbbells. Even though its the same exercise I think it hits the side delts in a different way. I had to lower the weight by 10 lbs, I think the pulley system on the cable machine make the actual weight used lighter.
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 » Sat Jun 15, 2019 5:20 pm

Block 2 - Week 2 - Day 4

Morning weight 210.6

Cardio 200 kcal - treadmill

Incline Bench 3 x 5 x 185
Hex DL 3 x 11 x 225
Split Squats 3 x 7 x 100
Bicep Curls 3 x 9 x 80
Tricep Ext 3 x 9 x 110
Leg curls 3 x 11 x 170
Leg ext 3 x 11 x 170

So I copied and old training program which was correct except for it had Lat Pulldown for the second exercise instead of a DL variation and it also had the wrong rep range. So today I was suppose to do 3 x 9 x 225 and I ended up doing 11 reps as that is what it had on the sheet for Lat Pulldowns. Good news is even with more weight and more reps than last time it felt way better. Split squats are still very challenging so I have decided to not increase the weight until I feel I have mastered this lift with what I have been using. I also kept DB curls the same as I am getting up their in weight and adding weight to the bar is going to become more difficult so it will be slow going. Overall off to a great start on Block two getting all my training in two weeks in a row. I am hoping I can can keep this up!
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 Jun 17, 2019 5:37 pm

Block 2 - Week 3 - Day 1

Morning weight 210.6

Cardio 200 kcal - treadmill

Back Squat 3 x 8 x 165 lbs
Bench 3 x 8 x 165 lbs
Cable Row 3 x 8 x 150 lbs
Calf Raise 3 x 8 x 170 lbs
Rear Delt 3 x 10 x 35 lbs

Had a great Father's Day yesterday and it was nice that it was on a refeed day. Even nicer that I did not go up in weight after! Training was good today and I am still progressing and enjoying my time in the gym.
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 Jun 19, 2019 5:17 pm

Block 2 - Week 3 - Day 2

Morning weight 211.4

Cardio 200 kcal - treadmill

Inc Bench 3 x 8 x 145 lbs
Lat Pulldown 3 x 8 x 210 lbs
Leg Ext 3 x 8 x 210 lbs
Leg Curl 3 x 8 x 210 lbs
Lateral Raise 3 x 10 x 35 lbs
Tricep Ext 3 x 10 x 100 lbs
Bicep Curl 3 x 10 x 100 lbs

Another solid training session today. Weekly average weight this week was 211 lbs so down 1.10 lbs from last week. but still 0.7 lbs from my lowest average 3 weeks ago. If I do not set a new low this coming week I will have to make some changes.
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 Jun 20, 2019 6:03 pm

Block 2 - Week 3 - Day 3

Morning weight 211

Cardio 200 kcal - treadmill

Squat 3 x 4 x 265
Bench 3 x 4 x 245
Lat Pulldown 3 x 10 x 210
Calf Raise 3 x 10 x 180
Lying Pulldown 3 x 10 x 210
DB Lateral Raise 3 x 10 x 25

Got this one in but I think the increase in weight for the squat and bench are going to slow down now. I realized today that when the weight gets up this high for my squat I get nervous. I do not want to hurt my back again and it play in my mind which has me doubting myself. I think I just need to slow down the rate at which I am adding weight to the bar and gain my confidence.
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 Jun 24, 2019 5:30 pm

Block 2 - Week 4 - Day 1

Morning weight 209.6

Cardio 200 kcal - treadmill

Back Squat 2 x 8 x 165 lbs
Bench 2 x 8 x 165 lbs
Cable Row 2 x 8 x 150 lbs
Calf Raise 2 x 8 x 170 lbs
Rear Delt 2 x 10 x 35 lbs

So I was unable to get my last training session for week 4 in on Saturday as I got super sick. Spend most of the day in bed and sleeping. I did hit a new low of 208.4 lbs on Sunday so despite being sick I was at least making progress on the weight loss. I decided to skip my refeed day on Sunday as I really want to get my weight loss back on track of averaging a pound a week or better. This week is a deload so still keeping the weight the same as last week and dropping a set.
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 Jun 26, 2019 5:24 pm

Block 2 - Week 4 - Day 2

Morning weight 207.8 - New Low!

Cardio 200 kcal - treadmill

Inc Bench 2 x 8 x 145 lbs
Lat Pulldown 2 x 8 x 210 lbs
Leg Ext 2 x 8 x 210 lbs
Leg Curl 2 x 8 x 210 lbs
Lateral Raise 2 x 10 x 35 lbs
Tricep Ext 2 x 10 x 100 lbs
Bicep Curl 2 x 10 x 100 lbs

Hit a new low today and my weekly average weight was 209.4 lbs so down 1.6 lbs from last week. Very happy with this as it also is my lowest weekly weight since I started dieting back in April. I also have a skype consultation with Alberto scheduled for July 19th
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 Jun 27, 2019 5:20 pm

Block 2 - Week 4 - Day 3

Morning weight 208.4

Cardio 200 kcal - treadmill

Squat 1 x 4 x 265, 1 x 2 x 265
Bench 2 x 4 x 185
Lat Pulldown 2 x 10 x 210
Calf Raise 2 x 10 x 180
Lying Pulldown 2 x 10 x 210
DB Lateral Raise 2 x 10 x 25

first training session that I have struggled with. I could only get two reps instead of 4 on my squats and bench was even worse as I was suppose to do 2 x 4 x 245 but 185 was a struggle so just did what I could do. The rest of the training session I was able to manage although it was much harder than a deload should be. Energy was a struggle and I know not all days can be great days so this was just one of those days I guess.
Dean "Vanguard" Lester

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