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

Re: Vanguard's Training Log - 2017 Edition!

Postby Vanguard » Sat Aug 25, 2018 5:11 pm

4 Day Upper / Lower Split - Week 4 - Deload

Weight 219.6

I had hoped to get more training in this week but I have not been feeling well. Smoke from the forest fires in B.C. certainly has not helped.

Hoping to pick things up again on Monday.
Dean "Vanguard" Lester
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Vanguard
Posts: 348
Joined: Sat Mar 05, 2016 9:34 am
Location: Calgary, Alberta

Re: Vanguard's Training Log - 2017 Edition!

Postby Vanguard » Mon Aug 27, 2018 6:17 pm

4 Day Upper / Lower Split - Week 5 - Day 1

Weight 220

Upper Strength

Bench Press - 1 x 6 x 235, 3 x 6 x 200
Bent Over Row - 3 x 6 x 155
Chin Ups - 3 x 6 x 260
BB Upright Rows - 3 x 8 x 105
Rear Delt Row - 3 x 8 x 70
Close Grip BP - 3 x 8 x 145
BB Curl - 3 x 8 x 80

Felt better today and was excited to get back to training. increased the weight from the last block so now I just increase the number of sets each week.
Dean "Vanguard" Lester
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Vanguard
Posts: 348
Joined: Sat Mar 05, 2016 9:34 am
Location: Calgary, Alberta

Re: Vanguard's Training Log - 2017 Edition!

Postby Vanguard » Wed Aug 29, 2018 5:32 pm

4 Day Upper / Lower Split - Week 5 - Day 2

Weight 221.2

Lower Strength

Squats 1 x 6 x 295, 3 x 6 x 250
GHR 3 x 6 x red band
Leg Ext 3 x 8 x 270
Leg Curls 3 x 8 x 250
Calf Raises 3 x 8 x 300

Very happy with today's training. Only 20 lbs off from my all time squat PR for 6 reps.
Dean "Vanguard" Lester
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Vanguard
Posts: 348
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Location: Calgary, Alberta

Re: Vanguard's Training Log - 2017 Edition!

Postby Vanguard » Fri Aug 31, 2018 5:25 pm

4 Day Upper / Lower Split - Week 5 - Day 3

Weight 219.6

Upper Hypertrophy

Incline Bench - 3 x 12 x 145
Incline Cable Flyes - 3 x 12 x 70
Inverted Row - 3 x 12 x 210
Pulldowns - 3 x 12 x 210
Cable Side Lateral - 3 x 12 x 50
Face Pulls - 3 x 12 x 70
One Arm Cable Tricep Ext - 3 x 12 x 45
Rope Hammer Curl - 3 x 12 x 90

Good session. All weights are up except for triceps because I was not able to get 5 sets of 12 last block.
Dean "Vanguard" Lester
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Vanguard
Posts: 348
Joined: Sat Mar 05, 2016 9:34 am
Location: Calgary, Alberta

Re: Vanguard's Training Log - 2017 Edition!

Postby Vanguard » Sat Sep 01, 2018 4:55 pm

4 Day Upper / Lower Split - Week 5 - Day 4

Weight 220.2

Lower Hypertrophy

Squats 3 x 12 x 145
RDL 3 x 12 x 145
Bulgarian Split Squat 3 x 6 x 65
One Legged Curls 3 x 12 x 60
Calf Raises 3 x 12 x 240

Man this one was tough. I was sweating like crazy and my legs are like mush. Not crazy weight but still very challenging.
Dean "Vanguard" Lester
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Vanguard
Posts: 348
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Location: Calgary, Alberta

Re: Vanguard's Training Log - 2017 Edition!

Postby Vanguard » Mon Sep 03, 2018 5:30 pm

4 Day Upper / Lower Split - Week 6 - Day 1

Weight 219.8

Upper Strength

Bench Press - 1 x 6 x 235, 4 x 6 x 200
Bent Over Row - 4 x 6 x 155
Chin Ups - 4 x 6 x 260
BB Upright Rows - 4 x 8 x 105
Rear Delt Row - 4 x 8 x 70
Close Grip BP - 4 x 8 x 145
BB Curl - 4 x 8 x 80

Good session however I tweaked my back on the first set of BB upright rows. Decided to put on my belt for the rest of the sets as well as when I was doing BB curls just to make sure I did not tweak it any more. I think I might just start doing that all the time going forward.
Dean "Vanguard" Lester
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Vanguard
Posts: 348
Joined: Sat Mar 05, 2016 9:34 am
Location: Calgary, Alberta

Re: Vanguard's Training Log - 2017 Edition!

Postby Vanguard » Wed Sep 05, 2018 4:56 pm

4 Day Upper / Lower Split - Week 6 - Day 2

Weight 220

Lower Strength

Squats 1 x 2 x 295

So took yesterday off as my back was still hurting. Today was much better so warmed up and built up to my top set weight of 295 lbs but instead of 6 reps I could only manage 2 and I could feel it in my back so I decided to stop. I thought I might drop the weight from 250 lbs to 225 lbs to get in my 4 sets of 6 reps to get my volume in but with my back already feeling not great I did not want to risk it. So I will just move on and at least get in my lower volume day later this week.

I also found out that Alberto does not want me to start dieting down in Jan like I had thought. He said April to August of next year is when we will diet down and them maintain for the rest of the year before officially starting prep Jan 1, 2020. So I have even more time to grow and make progress then I had originally anticipated.
Dean "Vanguard" Lester
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Vanguard
Posts: 348
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Location: Calgary, Alberta

Re: Vanguard's Training Log - 2017 Edition!

Postby Vanguard » Tue Sep 11, 2018 5:38 pm

Push Session

Weight 219.6

Bench Press 4 x 8 x 185
Overhead Press 4 x 8 x 100
Incline Cable Flyes 3 x 12 x 60
Cable Lateral Raise 3 x 12 x 45
Close Grip Bench 3 x 12 x 135
Overhead Tricep Ext 2 x 15 x 60

So I have been struggling as of late. My back flaring up yet again, not feeling well, lots of stress at work and just zero motivation right now. Decided maybe if I came up with a new program it might help so created a Push / Pull / Legs routine and I will be doing it Monday to Friday. So it will rotate week to week. This first week I am just going to get my numbers for the three different training sessions. Then I will start the 5 day a week rotation next Monday.

I still am not feeling great and almost blew off training today however I thought I have to try something because not doing anything is not helping to make me feel better. While today's session was nothing to rave about its a start and I actually feel better for having done it. Get the blood pumping and the muscles working and get rid of some of that horrible stress. In any event I am hoping breaking training up into three days versus two will help with getting things back on track and hopefully building some momentum again.
Dean "Vanguard" Lester
User avatar
Vanguard
Posts: 348
Joined: Sat Mar 05, 2016 9:34 am
Location: Calgary, Alberta

Re: Vanguard's Training Log - 2017 Edition!

Postby Vanguard » Mon Sep 17, 2018 5:17 pm

Push Session

Weight 218.6

Bench Press 4 x 8 x 185
Overhead Press 4 x 8 x 100
Incline Cable Flyes 3 x 12 x 60
Cable Lateral Raise 3 x 12 x 45
Close Grip Bench 3 x 12 x 135
Overhead Tricep Ext 2 x 15 x 60

I ended up getting sick last week and then despite not wanting to participate in Calgary Corporate Challenge this year I ended up Curling on Saturday. Followed by the Amazing Race Sunday morning running all over and completing challenges for 90 minutes and then Truck Pull in the afternoon. So needless to say I was a tad sore today but managed to get my training in. I just repeated the push session from last week and hope to get back on track and get 5 training days in this week.
Dean "Vanguard" Lester
User avatar
Vanguard
Posts: 348
Joined: Sat Mar 05, 2016 9:34 am
Location: Calgary, Alberta

Re: Vanguard's Training Log - 2017 Edition!

Postby Vanguard » Tue Sep 18, 2018 5:47 pm

Pull Session

Weight 220 lbs

Pendlay Rows 4 x 8 x 135
Lat Pulldowns 3 x 12 x 210
Seated Cable Rows 3 x 8 x 210
BB Bicep Curls 65 x 12, 12, 8 reps
Hammer Curls 2 x 15 x 70
Rear Delt Cable Ext 3 x 12 x 40

I think breaking everything up into three training sessions versus 2 was the right way to go I think. Still early but I am finding the number of exercises and sets to be manageable.
Dean "Vanguard" Lester

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