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: 450
Joined: Sat Mar 05, 2016 9:34 am
Location: Calgary, Alberta

Re: Vanguard's Journey To The 2020 Stage!

Postby Vanguard » Tue Apr 23, 2019 5:21 pm

Block 1 - Week 3 - Day 1

Morning weight 213.2

Cardio 200 kcal - treadmill

Back Squat 3 x 8 x 125 lbs
Bench 3 x 8 x 125 lbs
Cable Row 3 x 8 x 100 lbs
Calf Raise 3 x 8 x 120 lbs
Rear Delt 3 x 10 x 25 lbs

So ended up missing last week due to being sick with a cold. Feeling better and getting back on track so will just do week 3 this week.
Dean "Vanguard" Lester
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Vanguard
Posts: 450
Joined: Sat Mar 05, 2016 9:34 am
Location: Calgary, Alberta

Re: Vanguard's Journey To The 2020 Stage!

Postby Vanguard » Wed Apr 24, 2019 5:14 pm

Block 1 - Week 3 - Day 2

Morning weight 213.4

Cardio 200 kcal - treadmill

Inc Bench 3 x 8 x 105 lbs
Lat Pulldown 3 x 8 x 170 lbs
Leg Ext 3 x 8 x 170 lbs
Leg Curl 3 x 8 x 170 lbs
Lateral Raise 3 x 10 x 25 lbs
Tricep Ext 3 x 10 x 60 lbs
Bicep Curl 3 x 10 x 60 lbs

Training felt good today. My weekly average weight is 214 lbs so down 0.3 lbs from last week. Nothing to rave about but then again I have been loading on creatine and today is 31 days in so I should not be gaining anymore weight from creatine and expect to see the scale going down more than it has over the past month.
Dean "Vanguard" Lester
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Vanguard
Posts: 450
Joined: Sat Mar 05, 2016 9:34 am
Location: Calgary, Alberta

Re: Vanguard's Journey To The 2020 Stage!

Postby Vanguard » Fri Apr 26, 2019 5:41 pm

Block 1 - Week 3 - Day 3

Morning weight 213.6

Cardio 200 kcal - treadmill

Squat 3 x 4 x 225
Bench 3 x 4 x 205
Lat Pulldown 3 x 10 x 180
Calf Raise 3 x 10 x 140
Lying Pulldown 3 x 10 x 140
Lateral Raise 3 x 10 x 25

Pretty happy with this. Not record setting but slowly getting back up to semi respectable weight.
Dean "Vanguard" Lester
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Vanguard
Posts: 450
Joined: Sat Mar 05, 2016 9:34 am
Location: Calgary, Alberta

Re: Vanguard's Journey To The 2020 Stage!

Postby Vanguard » Sat Apr 27, 2019 5:26 pm

Block 1 - Week 3 - Day 4

Morning weight 213.6

Cardio 200 kcal - treadmill

Incline Bench 3 x 4 x 155
RDL 3 x 8 x 135
Split Squats 3 x 6 x 65
Bicep Curls 3 x 8 x 55
Tricep Ext 3 x 8 x 80
Leg curls 3 x 10 x 140
Leg ext 3 x 10 x 140

Another week in the books. Progress is being made and I am enjoying the process and my gym time. Getting on stage in 2020 and looking better than I ever have was looking like an long shot. Now it's looking like its very doable.
Dean "Vanguard" Lester
User avatar
Vanguard
Posts: 450
Joined: Sat Mar 05, 2016 9:34 am
Location: Calgary, Alberta

Re: Vanguard's Journey To The 2020 Stage!

Postby Vanguard » Mon Apr 29, 2019 5:16 pm

Block 1 - Week 4 - Day 1

Morning weight 214.2

Cardio 200 kcal - treadmill

Back Squat 2 x 8 x 125 lbs
Bench 2 x 8 x 125 lbs
Cable Row 2 x 8 x 100 lbs
Calf Raise 2 x 8 x 120 lbs
Rear Delt 2 x 10 x 25 lbs

So week 4 is a deload week. Keeping the intensity the same but dropping the volume.
Dean "Vanguard" Lester
User avatar
Vanguard
Posts: 450
Joined: Sat Mar 05, 2016 9:34 am
Location: Calgary, Alberta

Re: Vanguard's Journey To The 2020 Stage!

Postby Vanguard » Tue Apr 30, 2019 5:54 pm

Block 1 - Week 4 - Day 2

Morning weight 213.8

Cardio 200 kcal - treadmill

Inc Bench 2 x 8 x 105 lbs
Lat Pulldown 2 x 8 x 170 lbs
Leg Ext 2 x 8 x 170 lbs
Leg Curl 2 x 8 x 170 lbs
Lateral Raise 2 x 10 x 25 lbs
Tricep Ext 2 x 10 x 60 lbs
Bicep Curl 2 x 10 x 60 lbs

This was pretty easy. Excited for the next phase as my strength continues to get back on track.
Dean "Vanguard" Lester
User avatar
Vanguard
Posts: 450
Joined: Sat Mar 05, 2016 9:34 am
Location: Calgary, Alberta

Re: Vanguard's Journey To The 2020 Stage!

Postby Vanguard » Wed May 01, 2019 5:33 pm

Rest day

Morning weight 212.4

Cardio 200 kcal - treadmill

So hit a new low for weight this morning and my weekly average weight is 213.4 so down 0.6 pounds so things are heading in the right direction.

Alberto answered a question on his instagram feel yesterday that was rather interesting. The question was, "if a bodybuilder had not been training for awhile and was on the heavier side would they be able to add muscle while being in a deficit?"

Alberto said that yes this is a situation where a bodybuilder could actually recomp, add muscle while losing fat. This is what I felt was possible in my own case as this is the exact situation I find myself in.

I have pictures of me from August 2017 when I started working with Alberto on a year plus gaining phase at 200 lbs compared to a year later at 220 lbs.

Image


Image

It will be very interesting to see how I compare once I get back to 200 lbs.
Dean "Vanguard" Lester
User avatar
Vanguard
Posts: 450
Joined: Sat Mar 05, 2016 9:34 am
Location: Calgary, Alberta

Re: Vanguard's Journey To The 2020 Stage!

Postby Vanguard » Thu May 02, 2019 5:21 pm

Block 1 - Week 4 - Day 3

Morning weight 212.4

Cardio 200 kcal - treadmill

Squat 2 x 4 x 225
Bench 2 x 4 x 205
Lat Pulldown 2 x 10 x 180
Calf Raise 2 x 10 x 140
Lying Pulldown 2 x 10 x 140
Lateral Raise 2 x 10 x 25

Stressful day at work today but got this training session in. Feeling better after. On training days that I have a super stressful day at work I might just reduce the volume on that day so I can still recover and keep consistent.
Dean "Vanguard" Lester
User avatar
Vanguard
Posts: 450
Joined: Sat Mar 05, 2016 9:34 am
Location: Calgary, Alberta

Re: Vanguard's Journey To The 2020 Stage!

Postby Vanguard » Sat May 04, 2019 5:35 pm

Block 1 - Week 4 - Day 4

Morning weight 210.8

Cardio 200 kcal - treadmill

Incline Bench 2 x 4 x 155
RDL 2 x 8 x 135
Split Squats 2 x 6 x 80
Bicep Curls 2 x 8 x 60
Tricep Ext 2 x 8 x 80
Leg curls 2 x 10 x 140
Leg ext 2 x 10 x 140

New low today and a big drop. Got my new powerblock dumbbells so used those for the splitsquats and bicep curls. There are certain exercise that are just better with dumbbells.

powerblocks.JPG
powerblocks.JPG (83.19 KiB) Viewed 285 times
Dean "Vanguard" Lester
User avatar
Vanguard
Posts: 450
Joined: Sat Mar 05, 2016 9:34 am
Location: Calgary, Alberta

Re: Vanguard's Journey To The 2020 Stage!

Postby Vanguard » Mon May 06, 2019 5:40 pm

Block 1 - Week 5 - Day 1

Morning weight 213.2

Cardio 200 kcal - treadmill

Back Squat 3 x 10 x 125 lbs
Bench 3 x 10 x 125 lbs
Cable Row 3 x 10 x 100 lbs
Calf Raise 3 x 10 x 120 lbs
Rear Delt 3 x 12 x 25 lbs

Pretty happy with this. Not pushing to hard yet still getting stronger week by week. I think maybe in the past I would start feeling good and then push to hard to quick to get back to what I use to lift and end up breaking myself. There is no rush and as long as I am consistent and getting stronger at nice controlled pace I am hoping my body will adapt better and not break.
Dean "Vanguard" Lester

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