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: 410
Joined: Sat Mar 05, 2016 9:34 am
Location: Calgary, Alberta

Re: Vanguard's Journey To The 2020 Stage!

Postby Vanguard » Tue Jun 11, 2019 5:16 pm

Block 2 - Week 2 - Day 1

Morning weight 211.4

Cardio 200 kcal - treadmill

Back Squat 3 x 9 x 155 lbs
Bench 3 x 9 x 155 lbs
Cable Row 3 x 9 x 140 lbs
Calf Raise 3 x 9 x 160 lbs
Rear Delt 3 x 11 x 35 lbs

So Sunday I did a bunch of yard work and really aggravated my back which was still growling at me yesterday so I decided to give my back another day to recover. Looks like that was the right call as I was able to squat without pain for the most part. The last two or three reps on my first working set I was feeling it so did some additional stretching and foam rolling which helped and I was able to complete the last two set pain free. Happy that my weight has dropped already and hoping the diet break helps things move a bit faster now that I am in a deficit again.
Dean "Vanguard" Lester
User avatar
Vanguard
Posts: 410
Joined: Sat Mar 05, 2016 9:34 am
Location: Calgary, Alberta

Re: Vanguard's Journey To The 2020 Stage!

Postby Vanguard » Wed Jun 12, 2019 5:29 pm

Block 2 - Week 2 - Day 2

Morning weight 211.4

Cardio 200 kcal - treadmill

Inc Bench 3 x 9 x 135 lbs
Lat Pulldown 3 x 9 x 200 lbs
Leg Ext 3 x 9 x 200 lbs
Leg Curl 3 x 9 x 200 lbs
Lateral Raise 3 x 11 x 35 lbs
Tricep Ext 3 x 11 x 90 lbs
Bicep Curl 3 x 11 x 90 lbs

So weekly average weight for this week was 212.1 lbs which is up 0.4 lbs from the previous week and up 1.8 lbs from my lowest weekly average of 210.3 two weeks ago. Able to keep upping the weights on all of me lifts and feeling pretty good today despite some lower back pain over the weekend.
Dean "Vanguard" Lester
User avatar
Vanguard
Posts: 410
Joined: Sat Mar 05, 2016 9:34 am
Location: Calgary, Alberta

Re: Vanguard's Journey To The 2020 Stage!

Postby Vanguard » Fri Jun 14, 2019 6:02 pm

Block 2 - Week 2 - Day 3

Morning weight 210.6

Cardio 200 kcal - treadmill

Squat 3 x 5 x 255
Bench 3 x 5 x 235
Lat Pulldown 3 x 11 x 210
Calf Raise 3 x 11 x 170
Lying Pulldown 3 x 11 x 210
DB Lateral Raise 3 x 11 x 25

Very happy with this as I was able to get my squats in this week after skipping last week do to back pain. I have been doing lateral raises twice a week with cables and decided to start doing day three training using dumbbells. Even though its the same exercise I think it hits the side delts in a different way. I had to lower the weight by 10 lbs, I think the pulley system on the cable machine make the actual weight used lighter.
Dean "Vanguard" Lester
User avatar
Vanguard
Posts: 410
Joined: Sat Mar 05, 2016 9:34 am
Location: Calgary, Alberta

Re: Vanguard's Journey To The 2020 Stage!

Postby Vanguard » Sat Jun 15, 2019 5:20 pm

Block 2 - Week 2 - Day 4

Morning weight 210.6

Cardio 200 kcal - treadmill

Incline Bench 3 x 5 x 185
Hex DL 3 x 11 x 225
Split Squats 3 x 7 x 100
Bicep Curls 3 x 9 x 80
Tricep Ext 3 x 9 x 110
Leg curls 3 x 11 x 170
Leg ext 3 x 11 x 170

So I copied and old training program which was correct except for it had Lat Pulldown for the second exercise instead of a DL variation and it also had the wrong rep range. So today I was suppose to do 3 x 9 x 225 and I ended up doing 11 reps as that is what it had on the sheet for Lat Pulldowns. Good news is even with more weight and more reps than last time it felt way better. Split squats are still very challenging so I have decided to not increase the weight until I feel I have mastered this lift with what I have been using. I also kept DB curls the same as I am getting up their in weight and adding weight to the bar is going to become more difficult so it will be slow going. Overall off to a great start on Block two getting all my training in two weeks in a row. I am hoping I can can keep this up!
Dean "Vanguard" Lester
User avatar
Vanguard
Posts: 410
Joined: Sat Mar 05, 2016 9:34 am
Location: Calgary, Alberta

Re: Vanguard's Journey To The 2020 Stage!

Postby Vanguard » Mon Jun 17, 2019 5:37 pm

Block 2 - Week 3 - Day 1

Morning weight 210.6

Cardio 200 kcal - treadmill

Back Squat 3 x 8 x 165 lbs
Bench 3 x 8 x 165 lbs
Cable Row 3 x 8 x 150 lbs
Calf Raise 3 x 8 x 170 lbs
Rear Delt 3 x 10 x 35 lbs

Had a great Father's Day yesterday and it was nice that it was on a refeed day. Even nicer that I did not go up in weight after! Training was good today and I am still progressing and enjoying my time in the gym.
Dean "Vanguard" Lester

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