Vanguard's Journey To The 2020 Stage!

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Vanguard
Posts: 462
Joined: Sat Mar 05, 2016 9:34 am
Location: Calgary, Alberta

Re: Vanguard's Journey To The 2020 Stage!

Postby Vanguard » Tue May 21, 2019 5:00 pm

Block 1 - Week 7 - Day 2

Morning weight 212.8

Cardio 200 kcal - treadmill

Inc Bench 3 x 8 x 125 lbs
Lat Pulldown 3 x 8 x 190 lbs
Leg Ext 3 x 8 x 190 lbs
Leg Curl 3 x 8 x 190 lbs
Lateral Raise 3 x 10 x 30 lbs
Tricep Ext 3 x 10 x 80 lbs
Bicep Curl 3 x 10 x 80 lbs

Was not really feeling that great when I got home but once I got going had a really good training session.
Dean "Vanguard" Lester
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Vanguard
Posts: 462
Joined: Sat Mar 05, 2016 9:34 am
Location: Calgary, Alberta

Re: Vanguard's Journey To The 2020 Stage!

Postby Vanguard » Thu May 23, 2019 5:58 pm

Block 1 - Week 7 - Day 3

Morning weight 211.4

Cardio 200 kcal - treadmill

Squat 3 x 4 x 245
Bench 3 x 4 x 225
Lat Pulldown 3 x 10 x 200
Calf Raise 3 x 10 x 160
Lying Pulldown 3 x 10 x 160
Lateral Raise 3 x 10 x 30

I have not been feeling well but managed to get this training in today. Weekly average weight was 212.3 lbs so down 0.4 from last week and tying my lowest weekly average from two weeks ago.
Dean "Vanguard" Lester
User avatar
Vanguard
Posts: 462
Joined: Sat Mar 05, 2016 9:34 am
Location: Calgary, Alberta

Re: Vanguard's Journey To The 2020 Stage!

Postby Vanguard » Sat May 25, 2019 5:56 pm

Block 1 - Week 7 - Day 4

Morning weight 209

Well I have been dealing with some pretty nasty intestinal flu since Wednesday and I was hoping to get my 4th training session in today however I was just not up to it.
Figured it's better to focus on getting better at this point.

Positives - woke up to a new low this morning and today is the WNBF Canada Calgary Naturals so its officially 52 weeks until I step on stage. I may compete a week or two earlier than this but I plan doing the Calgary show for sure.
Dean "Vanguard" Lester
User avatar
Vanguard
Posts: 462
Joined: Sat Mar 05, 2016 9:34 am
Location: Calgary, Alberta

Re: Vanguard's Journey To The 2020 Stage!

Postby Vanguard » Tue May 28, 2019 5:01 pm

Block 1 - Week 8 - Day 1

Morning weight 210.4

Cardio 200 kcal - treadmill

Back Squat 2 x 8 x 145 lbs
Bench 2 x 8 x 145 lbs
Cable Row 2 x 8 x 130 lbs
Calf Raise 2 x 8 x 150 lbs
Rear Delt 2 x 10 x 30 lbs

Still not a 100% but feeling much better and was able to get my training in. A day behind but with this being a deload week I should be able to just train 4 days in a row.
Dean "Vanguard" Lester
User avatar
Vanguard
Posts: 462
Joined: Sat Mar 05, 2016 9:34 am
Location: Calgary, Alberta

Re: Vanguard's Journey To The 2020 Stage!

Postby Vanguard » Wed May 29, 2019 5:10 pm

Block 1 - Week 8 - Day 2

Morning weight 210.8

Cardio 200 kcal - treadmill

Inc Bench 2 x 8 x 125 lbs
Lat Pulldown 2 x 8 x 190 lbs
Leg Ext 2 x 8 x 190 lbs
Leg Curl 2 x 8 x 190 lbs
Lateral Raise 2 x 10 x 30 lbs
Tricep Ext 2 x 10 x 80 lbs
Bicep Curl 2 x 10 x 80 lbs

So my weekly average weight was 210.3 lbs which is down 2.0 lbs from last week so very happy with that. When I factor in the weight gain from going on creatine at the beginning of this block I have lost about 9.2 lbs in 8 weeks. Still have 15 lbs to go but a good start.
Dean "Vanguard" Lester
User avatar
Vanguard
Posts: 462
Joined: Sat Mar 05, 2016 9:34 am
Location: Calgary, Alberta

Re: Vanguard's Journey To The 2020 Stage!

Postby Vanguard » Sat Jun 01, 2019 5:27 pm

Block 1 - Week 8 - Day 3

Morning weight 211.4

Cardio 200 kcal - treadmill

Squat - set new 3-6 RM at 9 RPE - 3 x 275
Bench - set new 3-6 RM at 9 RPE - 3 x 245
Lat Pulldown 2 x 10 x 200
Calf Raise 2 x 10 x 160
Lying Pulldown 2 x 10 x 160
Lateral Raise 2 x 10 x 30

Calgary was super smokey yesterday from the forest fires up north. It gave me a nasty headache so I did not train yesterday. This is the last week of the first block so doing some 3 RM testing. Happy with this and while it's not my best ever the gap is closing and I am content with the progress to date.
Dean "Vanguard" Lester
User avatar
Vanguard
Posts: 462
Joined: Sat Mar 05, 2016 9:34 am
Location: Calgary, Alberta

Re: Vanguard's Journey To The 2020 Stage!

Postby Vanguard » Tue Jun 04, 2019 5:29 pm

Block 2 - Week 1 - Day 1

Morning weight 212

Cardio 200 kcal - treadmill

Back Squat 3 x 10 x 145 lbs
Bench 3 x 10 x 145 lbs
Cable Row 3 x 10 x 130 lbs
Calf Raise 3 x 10 x 150 lbs
Rear Delt 3 x 12 x 30 lbs

So started block 2 as well as my first ever diet break this week. Basically I hit my refeed macro's for the entire week before going back to my dieting macro's. My weekly weight has gone up since hitting my low of 210.3 so it's a bit counter intuitive to take a break now but it will me nice to eat a bit more food and recharge both mentally and physically. Here is a good review on diet breaks https://rippedbody.com/diet-break/ the idea is that this will help maintain muscle and improve fat loss over the long run. I would imagine that these are more important the leaner you get but it will be interesting to see how this works for me at my current body weight.
Dean "Vanguard" Lester
User avatar
Vanguard
Posts: 462
Joined: Sat Mar 05, 2016 9:34 am
Location: Calgary, Alberta

Re: Vanguard's Journey To The 2020 Stage!

Postby Vanguard » Wed Jun 05, 2019 5:20 pm

Block 2 - Week 1 - Day 2

Morning weight 212.6

Cardio 200 kcal - treadmill

Inc Bench 3 x 10 x 125 lbs
Lat Pulldown 3 x 10 x 190 lbs
Leg Ext 3 x 10 x 190 lbs
Leg Curl 3 x 10 x 190 lbs
Lateral Raise 3 x 12 x 30 lbs
Tricep Ext 3 x 12 x 80 lbs
Bicep Curl 3 x 12 x 80 lbs

Good training session and feeling pretty good. Happy with the progress I have made with getting stronger while not killing myself. Slow and steady wins the race as they say.

Forgot to do my weekly weight update. Last week I hit a average of 210.3 lbs which was a new low and a drop of 2 lbs from the previous week. Weight has come up since then to a weekly average of 211.7 lbs starting my diet break on Monday added to the weight gain for the week and still have 4 more days left of the diet break so next week will most likely even be a bit higher before we continue the journey downward again.
Dean "Vanguard" Lester
User avatar
Vanguard
Posts: 462
Joined: Sat Mar 05, 2016 9:34 am
Location: Calgary, Alberta

Re: Vanguard's Journey To The 2020 Stage!

Postby Vanguard » Fri Jun 07, 2019 5:57 pm

Block 2 - Week 1 - Day 3

Morning weight 212

Cardio 200 kcal - treadmill

Squat 3 x 6 x 0
Bench 3 x 6 x 225
Lat Pulldown 3 x 12 x 200
Calf Raise 3 x 12 x 160
Lying Pulldown 3 x 12 x 200
Lateral Raise 3 x 12 x 30

So at work today I was sitting at a different desk and it was a standing desk with a high stool type chair and a few times today when coming off the chair to go do something i would get this nasty pain in my lower back. I think its nerve pain but anyways after a few minutes it would go away. Came home started warming up and then did squats with the bar, no problem. Jumped to 135 and started to descend and boom that sharp lower back pain. Stopped, racked the bar and was going to call it quits but decided may I have just moved the wrong way or something so I tried again but no go. Decided not to squat and completed the rest of my training. Hopefully this is just a temp thing like my knee pain I had a few weeks back.
Dean "Vanguard" Lester
User avatar
Vanguard
Posts: 462
Joined: Sat Mar 05, 2016 9:34 am
Location: Calgary, Alberta

Re: Vanguard's Journey To The 2020 Stage!

Postby Vanguard » Sat Jun 08, 2019 5:23 pm

Block 2 - Week 1 - Day 4

Morning weight 213.2

Cardio 200 kcal - treadmill

Incline Bench 3 x 6 x 175
Hex DL 3 x 10 x 205
Split Squats 3 x 8 x 100
Bicep Curls 3 x 10 x 80
Tricep Ext 3 x 10 x 100
Leg curls 3 x 12 x 160
Leg ext 3 x 12 x 160

So today was a tough training session but I got it in. My wife actually came out to check on me because I had been out there for so long. Decided for this block to try Hex bar deadlifts instead of RDL's as I think it might be better for my back plus I should get a bit more activation from my quads. Tomorrow is a rest day as well as the last day of of diet break the back to the grind of the diet. Hoping things move a little quicker when i get back to it as i am eager to compare pictures of myself at 200 before I started this long building phase and now.
Dean "Vanguard" Lester

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