Vanguard's Training Log - 2017 Edition!

Share and post your training logs so others can see how you train
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Vanguard
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Location: Calgary, Alberta

Re: Vanguard's Training Log - 2017 Edition!

Postby Vanguard » Mon Jul 09, 2018 6:12 pm

Block 4 - Accumulation Mesocycle 2 Week 1 - Day 1

Weight 219.2 lbs

Squat 265 x 7, 7, 6
Bench 225 x 7, 7, 7
Inc Press 135 x 13, 13, 13
Upright Row 75 x 15, 13, 13
Triceps 40 x 13, 13, 13
High Cable Row 60 x 15, 15, 13

This training session was a bit of a grinder and now I am questioning not taking a deload. Could be an off day so will see how the rest of this week pans out.
Dean "Vanguard" Lester
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Vanguard
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Location: Calgary, Alberta

Re: Vanguard's Training Log - 2017 Edition!

Postby Vanguard » Wed Jul 11, 2018 5:31 pm

Block 4 - Accumulation Mesocycle 2 Week 1 - Day 2

Weight 219.4 lbs

Bench Press 250 x 1, 1, 1
RDL 225 x 9, 9, 9
Split Squat 65 x 8, 8, 8
GHR green band x 9, 9 , 9
Calf Raises 240 x 13, 13, 13

This was a better training day today not as grindy as Monday. Legs are fired all the same though. Never really enjoyed training legs as much as upper body.
Dean "Vanguard" Lester
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Vanguard
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Location: Calgary, Alberta

Re: Vanguard's Training Log - 2017 Edition!

Postby Vanguard » Sat Jul 14, 2018 5:08 pm

Block 4 - Accumulation Mesocycle 2 Week 1 - Day 3

Weight 219 lbs

Squat 295 x 1, 1, 1
Bench 235 x 7, 7, 7
Lat Pulldown 240 x 15, 15, 15
WG Cable Row 200 x 15, 15, 15
Rear Delt Row 55 x 15, 13, 13
Bicep Curl 80 x 15, 15, 15
Abs Rope Crunch 110 x 15, 15, 15

Good session today. Despite the hip shift for squats I think I am making some decent progress.

July14_2018.jpg
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Dean "Vanguard" Lester
User avatar
Vanguard
Posts: 329
Joined: Sat Mar 05, 2016 9:34 am
Location: Calgary, Alberta

Re: Vanguard's Training Log - 2017 Edition!

Postby Vanguard » Mon Jul 16, 2018 6:22 pm

Block 4 - Accumulation Mesocycle 2 Week 2 - Day 1

Weight 219.2 lbs

Squat 265 x 7, 7, 7, 6
Bench 225 x 7, 7, 7, 7
Inc Press 135 x 13, 13, 11, 12
Upright Row 75 x 15, 15, 13, 13
Triceps 40 x 13, 13, 13, 13
High Cable Row 60 x 15, 15, 15, 15

Despite not getting a great night's sleep last night todays training went pretty well. Decided to squat with a closer stance for squat to help with the hip shift. Seems the wider stance makes it worse. Its still there but i think given time it will get better.
Dean "Vanguard" Lester
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Vanguard
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Location: Calgary, Alberta

Re: Vanguard's Training Log - 2017 Edition!

Postby Vanguard » Wed Jul 18, 2018 6:06 pm

lock 4 - Accumulation Mesocycle 2 Week 2 - Day 2

Weight 219 lbs

Bench Press 250 x 1, 1, 1, 1
RDL 225 x 9, 9, 9. 9
Split Squat 65 x 8, 8, 8, 8
GHR green band x 9, 9 ,9, 9
Calf Raises 240 x 13, 13, 13, 13

My legs are toast after this one. I am getting better at the split squats though.
Dean "Vanguard" Lester
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Vanguard
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Location: Calgary, Alberta

Re: Vanguard's Training Log - 2017 Edition!

Postby Vanguard » Sat Jul 21, 2018 3:29 pm

Block 4 - Accumulation Mesocycle 2 Week 2 - Day 3

Weight 217 lbs

Squat 295 x 1, 1, 1, 1
Bench 235 x 7, 7, 7, 7
Lat Pulldown 240 x 15, 15, 12, 12
WG Cable Row 200 x 15, 15, 15, 15
Rear Delt Row 55 x 13, 13, 13, 13
Bicep Curl 80 x 15, 15, 15, 15
Abs Rope Crunch 110 x 15, 15, 15, 15

Missed training yesterday because I spent the day getting rid of all the old flooring that was piled up in the garage where my car would normally go and then cleaning up and reorganizing everything. Very happy to have the garage back and to be able to park my car inside. Today felt pretty grindy for training. Might just be because I am tired from yesterday. One more week and then a deload.
Dean "Vanguard" Lester
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Vanguard
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Location: Calgary, Alberta

Re: Vanguard's Training Log - 2017 Edition!

Postby Vanguard » Mon Jul 23, 2018 5:43 pm

Block 4 - Accumulation Mesocycle 2 Week 3 - Day 1

Weight 218.6 lbs

Squat 225 x 7, 7, 4 - stopped due to pain in my left knee
Bench 225 x 7, 7, 7, 7, 6
Inc Press 135 x 13, 13, 12, 8
Upright Row 75 x
Triceps 40 x
High Cable Row 60 x

So decided to back off the weight on squats and really focus on my form which is getting better but on the third set I tweaked me knee. I think I am trying to change to much although my left lower back is sore after and normally its my right side so perhaps this is a sign I am making progress. Ran out of steam and on the last set of incline presses and decided to call it a day. I will make up the three exercises I missed over the week.
Dean "Vanguard" Lester
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Vanguard
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Location: Calgary, Alberta

Re: Vanguard's Training Log - 2017 Edition!

Postby Vanguard » Thu Jul 26, 2018 5:29 pm

Block 4 - Accumulation Mesocycle 2 Week 3 - Day 1

Weight 216.8 lbs

Upright Row 75 x 15,15,15, 15
Triceps 40 x 14, 14, 14, 14
High Cable Row 70 x 14, 14, 14, 14

So finished up the rest of day ones training but called it quits. I have not been feeling well and just struggling for energy so I think I am just going to take the rest of this week off from the gym. I am also thinking I might just go back to running my own program of an upper lower split twice a week.
Dean "Vanguard" Lester
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Vanguard
Posts: 329
Joined: Sat Mar 05, 2016 9:34 am
Location: Calgary, Alberta

Re: Vanguard's Training Log - 2017 Edition!

Postby Vanguard » Mon Jul 30, 2018 5:30 pm

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

Weight 218

Upper Strength

Incline Bench - 1 x 6 x 185, 3 x 6 x 155
Bent Over Row - 3 x 6 x 135
Chin Ups - 3 x 6 x BW
BB Upright Rows - 3 x 8 x 95
Rear Delt Row - 3 x 8 x 65
Close Grip BP - 3 x 8 x 135
BB Curl - 3 x 8 x 75

So back to running the upper lower split I created. I really want to see how I respond to this. I am also going to deload every 4th week as it seems I can string 3 weeks of solid training together no problem but run into issues when I push longer.
Dean "Vanguard" Lester
User avatar
Vanguard
Posts: 329
Joined: Sat Mar 05, 2016 9:34 am
Location: Calgary, Alberta

Re: Vanguard's Training Log - 2017 Edition!

Postby Vanguard » Tue Jul 31, 2018 6:55 pm

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

Weight 219.2

Lower Strength

Squats 1 x 4 x 275
GHR
Leg Ext 3 x 8 x 260
Leg Curls 3 x 8 x 260
Calf Raises

So I started recording my warmup sets for squats and was very happy to see that my small break plus mobility work have fixed my hip shift problem but then I tweak my back on my first working set. Wanted to do some training for legs so just did the movements that did not put any stress on my back. I even skipped calf raises since that compresses the spine. Hoping I just tweaked it and its nothing serious.


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Dean "Vanguard" Lester

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