Vanguard's Journey To The 2020 Stage!

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

Vanguard's Journey To The 2020 Stage!

Postby Vanguard » Fri Jan 04, 2019 9:09 pm

I figured I might as well start a new training journal as I get ready to start my journey to the stage. I am still a few months out from starting to diet down to a weight that is closer to where I want to start prep this time next year. My prep in 2014 I was 190 lbs when I started my official contest prep the beginning of January. Not sure what weight I will be at this time around but I am hoping I can get as lean and be at 195 lbs which would mean I put on about 5 lbs of muscle. Currently I am at approximately 215 lbs and I am hoping that as I get back into training I can recomp a bit and get my weight back up to about 220 lbs before starting to diet down in April.
Dean "Vanguard" Lester
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Vanguard
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Location: Calgary, Alberta

Re: Vanguard's Journey To The 2020 Stage!

Postby Vanguard » Mon Jan 07, 2019 5:08 pm

Push Session

Weight 216.4 lbs

Bench Press 3 x 8 x 135
Overhead Press 3 x 8 x 80
Incline Cable Flyes 3 x 12 x 60
Cable Lateral Raise 3 x 12 x 30
Close Grip Bench 3 x 12 x 95
Overhead Tricep Ext 3 x 12 x 40

Well the first training session of 2019 is in the books. Took it easy as I get back into the swing of things but still feeling it. Learned a while back to take it easy when coming back or you end up paying a price or worse injuring yourself.
Dean "Vanguard" Lester
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Vanguard
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Location: Calgary, Alberta

Re: Vanguard's Journey To The 2020 Stage!

Postby Vanguard » Sun Jan 13, 2019 9:32 am

Well first week did not go as planned. See my post on the main site https://www.vanguardbodybuilding.com/not-perfect/

So will try and get at least a push, pull, leg session this week.
Dean "Vanguard" Lester
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Vanguard
Posts: 361
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Location: Calgary, Alberta

Re: Vanguard's Journey To The 2020 Stage!

Postby Vanguard » Tue Jan 15, 2019 4:55 pm

Push Session

Weight 216.2 lbs

Bench Press 3 x 8 x 135
Overhead Press 3 x 8 x 80
Incline Cable Flyes 3 x 12 x 60
Cable Lateral Raise 3 x 12 x 30
Close Grip Bench 3 x 12 x 95
Overhead Tricep Ext 3 x 12 x 40

So I did not train yesterday as I decided to take down the Christmas lights and clean up the yard a bit while it was warm out as the rest of the week it. Gaol this week will be to get in a push, pull and leg training session and then aim for training 5 days in a row next week keeping the weights and reps the same. The focus is on getting consistent and not being sore before I start adding more weight, reps or sets to my training.
Dean "Vanguard" Lester
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Vanguard
Posts: 361
Joined: Sat Mar 05, 2016 9:34 am
Location: Calgary, Alberta

Re: Vanguard's Journey To The 2020 Stage!

Postby Vanguard » Fri Jan 18, 2019 4:57 pm

Pull Session

Weight 216.2 lbs

Pendlay Rows 3 x 8 x 95
Lat Pulldowns 3 x 12 x 180
Seated Cable Rows 3 x 10 x 180
BB Bicep Curls 3 x 12 45
Hammer Curls 2 x 12 x 60
Rear Delt Cable Ext 3 x 12 x 20

Life still being a bit crazy but managed to get this one in. Hopefully tomorrow I can get my legs session in so I can hit my goal for the week.
Dean "Vanguard" Lester
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Vanguard
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Location: Calgary, Alberta

Re: Vanguard's Journey To The 2020 Stage!

Postby Vanguard » Sun Jan 20, 2019 3:50 pm

Legs Session

Weight 217 lbs

Squats 3 x 6 x 185
RDL 3 x 6 x 150

I did not do any accessory work as I am still struggling to get back up to speed. Work capacity and strength took a big hit but happy I was able to get my push, pull, legs in for the week.
Dean "Vanguard" Lester
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Vanguard
Posts: 361
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Location: Calgary, Alberta

Re: Vanguard's Journey To The 2020 Stage!

Postby Vanguard » Tue Jan 22, 2019 5:16 pm

Push Session

Weight 218.2 lbs

Bench Press 3 x 8 x 155
Overhead Press 3 x 8 x 100
Incline Cable Flyes 3 x 12 x 70
Cable Lateral Raise 3 x 12 x 35
Close Grip Bench 3 x 12 x 115
Overhead Tricep Ext 3 x 12 x 50

Oh it's coming back! Weight up across the board and left the gym feeling good. One good session is not to much to get excited about but it's a start.
Dean "Vanguard" Lester
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Vanguard
Posts: 361
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Location: Calgary, Alberta

Re: Vanguard's Journey To The 2020 Stage!

Postby Vanguard » Tue Jan 29, 2019 5:15 pm

Pull Session

Weight 218.6 lbs

Pendlay Rows 3 x 8 x 95
Lat Pulldowns 3 x 12 x 180
Seated Cable Rows 3 x 12 x 180
BB Bicep Curls 3 x 12 45
Hammer Curls 2 x 12 x 60
Rear Delt Cable Ext 3 x 12 x 20

Still struggling as I had the flu last week. Both my wife and I where sick for several days. Managed to recover to at least attend for Powerlifting Forum that The Strength Guys put on on Sunday. Yesterday I had a bunch of stuff to do after work so back at it today picking up with pull as the next training session in the rotation with legs hopefully tomorrow.
Dean "Vanguard" Lester
Graham
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Joined: Sat Mar 05, 2016 3:32 pm

Re: Vanguard's Journey To The 2020 Stage!

Postby Graham » Thu Jan 31, 2019 4:05 pm

Hi Deano,

Glad to see you're starting to get back to some serious training and the muscle memory is starting to increase strength.
What time of day do you workout? Is the same time every time you train?

For me. I've found, for various reasons but mainly to be consistent that it's best for me to train first thing in the morning. This isn't easy to do and it takes a bit of getting used to but at least you can get all your workouts in, no matter what happens (within reason). I get up at 05:30am and try to get to the gym for 06:00am. I work a 3 week rolling shift consisting of 1 week earlies 07:00am start. 1 week middle shift 10:00am start and 1 week lates 2:00pm start with emergency call out cover through the night. It can be tough to train at 06:00 if I've been out during the night but I still go to the gym if I can.
The early shift week is difficult because sometimes I only get to train for 30-45 mins before I have to shower for work. But I always train intensely hard no matter how long I train for. It gives me an opportunity to Indu
Ate my training a bit by doing more weight less reps when I have less time and more reps/volume when I have more time.

I turned 56 last weekend but I'm still training as hard as ever. I decided to try to put on a bit more weight and stop'just spinning my wheels' . I'm now only about 5-7 lb off my all time high of 13'-10lbs. Although I've put on a bit more fat I'm happy and I can always lose that with a gentle dieting period.

Take care, speak soon. ,[[[[----------]]]], Graham.
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Vanguard
Posts: 361
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Location: Calgary, Alberta

Re: Vanguard's Journey To The 2020 Stage!

Postby Vanguard » Sat Feb 02, 2019 5:34 pm

Hi Graham,

I have tried training in the morning but I work 6 am to 3 pm so it's really not an option for me. I have always preferred to lift in the afternoons after work and before dinner. I will get back to regular here its just taking a bit...lol

Appreciate the ideas, suggestions and encouragement. At 56 you are setting the example for me.
Dean "Vanguard" Lester

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