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: 503
Joined: Sat Mar 05, 2016 9:34 am
Location: Calgary, Alberta

Re: Vanguard's Journey To The 2020 Stage!

Postby Vanguard » Wed Oct 09, 2019 5:14 pm

Block 2 - Week 9 - Day 2

Morning weight 194.8

30 min walk = approx 200 kcals

Inc Bench 2 x 10 x 145 lbs
Lat Pulldown 3 x 10 x 230 lbs
Leg Ext 3 x 10 x 230 lbs
Leg Curl 3 x 10 x 230 lbs
Lateral Raise 4 x 12 x 40 lbs
Tricep Ext 3 x 12 x 110 lbs
Bicep Curl 3 x 12 x 110 lb

Decent training session, not breaking any PR's but just being consistent and all my little aches and pains are gone so feeling really good. Weekly average weight is 194.8 so down 0.4 lbs since last week. As a result I am going to bump up my calories to 2400 from 2188. new macros are 60 fat, 250 carbs and 215 pro.
Dean "Vanguard" Lester
User avatar
Vanguard
Posts: 503
Joined: Sat Mar 05, 2016 9:34 am
Location: Calgary, Alberta

Re: Vanguard's Journey To The 2020 Stage!

Postby Vanguard » Thu Oct 10, 2019 5:15 pm

Block 2 - Week 9 - Day 3

Morning weight 194.4

30 min walk = approx 200 kcals

Squat 2 x 6 x 225
Bench 2 x 6 x 205
Lat Pulldown 3 x 12 x 240
Calf Raise 3 x 12 x 200
Lying Pulldown 3 x 12 x 230
Bicep Curls 3 x 12 x 40
Tricep ext 3 x 12 x 50

Another good training session. Listened to the latest 3DMJ podcast today which is a review of Eric Helm's contest prep and 2019 season. It was great to get that perspective and I think it will help in my own prep. Took the last couple of days off work and have been playing Ghost Recon Breakpoint and relaxing.
Dean "Vanguard" Lester
User avatar
Vanguard
Posts: 503
Joined: Sat Mar 05, 2016 9:34 am
Location: Calgary, Alberta

Re: Vanguard's Journey To The 2020 Stage!

Postby Vanguard » Fri Oct 11, 2019 5:09 pm

Block 2 - Week 9 - Day 4

Morning weight 194.6

30 min walk = approx 200 kcals

Incline Bench 2 x 6 x 185
RDL 2 x 10 x 185
OHP 3 x 8 x 120
Lateral Raise 3 x 10 x 40
Leg curls 3 x 12 x 200
Leg ext 3 x 12 x 200

So the intro week of block 2 is done. Very happy with this as I was able to bump up the weight on all of my lifts for today. Energy is good and feeling very positive about how everything is going right now. Also looking forward to getting feedback from Alberto after my first check in on Tuesday. To all my fellow Canadians I hope you enjoy this Thanksgiving weekend!
Dean "Vanguard" Lester
User avatar
Vanguard
Posts: 503
Joined: Sat Mar 05, 2016 9:34 am
Location: Calgary, Alberta

Re: Vanguard's Journey To The 2020 Stage!

Postby Vanguard » Mon Oct 14, 2019 5:01 pm

Block 2 - Week 10 - Day 1

Morning weight 196.2

30 min walk = approx 200 kcals

Back Squat 3 x 9 x 185 lbs
Bench 3 x 9 x 175 lbs
Cable Row 3 x 9 x 180 lbs
Calf Raise 3 x 9 x 200 lbs
Rear Delt 3 x 11 x 45 lbs

So weight is up a bit after yesterday's Thanksgiving dinner. Training was good and I think I am getting better at staying in my RPE / RIR range.
Dean "Vanguard" Lester
User avatar
Vanguard
Posts: 503
Joined: Sat Mar 05, 2016 9:34 am
Location: Calgary, Alberta

Re: Vanguard's Journey To The 2020 Stage!

Postby Vanguard » Tue Oct 15, 2019 5:11 pm

Block 2 - Week 10 - Day 2

Morning weight 196.2

30 min walk = approx 200 kcals

Inc Bench 3 x 9 x 155 lbs
Lat Pulldown 3 x 9 x 240 lbs
Leg Ext 3 x 9 x 240 lbs
Leg Curl 3 x 9 x 240 lbs
Lateral Raise 4 x 11 x 45 lbs
Tricep Ext 3 x 11 x 120 lbs
Bicep Curl 3 x 11 x 120 lbs

Things are clicking. Just need to keep it that way. :)
Dean "Vanguard" Lester
User avatar
Vanguard
Posts: 503
Joined: Sat Mar 05, 2016 9:34 am
Location: Calgary, Alberta

Re: Vanguard's Journey To The 2020 Stage!

Postby Vanguard » Wed Oct 16, 2019 4:24 pm

Morning weight 196

Rest Day

So weekly average weight is 195.5 which is up 0.7 pounds from last weeks average. This is kind of expected with the increase in food and the extra glycogen being stored in the muscles. I messed up when I sent me first video report into Alberto yesterday as it was set as private instead of unlisted so because of that his I have not gotten a reply back as of yet.
Dean "Vanguard" Lester
User avatar
Vanguard
Posts: 503
Joined: Sat Mar 05, 2016 9:34 am
Location: Calgary, Alberta

Re: Vanguard's Journey To The 2020 Stage!

Postby Vanguard » Thu Oct 17, 2019 5:11 pm

Block 2 - Week 10 - Day 3

Morning weight 195.8

30 min walk = approx 200 kcals

Squat 3 x 5 x 245
Bench 3 x 5 x 225
Lat Pulldown 3 x 11 x 250
Calf Raise 3 x 11 x 210
Lying Pulldown 3 x 11 x 250
Bicep Curls 3 x 11 x 45
Tricep ext 3 x 11 x 55

I am feeling pretty good today so I decided to pushed it with some lifts in the 9 RPE range instead of the 6-8 range.
Dean "Vanguard" Lester
User avatar
Vanguard
Posts: 503
Joined: Sat Mar 05, 2016 9:34 am
Location: Calgary, Alberta

Re: Vanguard's Journey To The 2020 Stage!

Postby Vanguard » Fri Oct 18, 2019 5:32 pm

Block 2 - Week 10 - Day 4

Morning weight 196.2

30 min walk = approx 200 kcals

Incline Bench 2 x 5 x 195
RDL 3 x 9 x 205
OHP 3 x 7 x 130
Lateral Raise 3 x 9 x 56
Leg curls 3 x 12 x 210
Leg ext 3 x 12 x 210

Grinding away and slowly making progress in adding a bit more weight to the bar. Got my reply back from Alberto. My lifts look good and no changes to food intake as we give it another two weeks to see what happens with my weight. Alberto suspects it should drop but time will tell. One of my concerns was that I was starting my prep to heavy compared to last time and he reassured me that we are in a good spot and we will bring a better physique then last time. I have total trust and faith in Alberto so excited to start prep soon. In the meantime focusing on getting the most out of my training and recovering from 27 weeks of dieting.
Dean "Vanguard" Lester
User avatar
Vanguard
Posts: 503
Joined: Sat Mar 05, 2016 9:34 am
Location: Calgary, Alberta

Re: Vanguard's Journey To The 2020 Stage!

Postby Vanguard » Mon Oct 21, 2019 5:20 pm

Block 2 - Week 11 - Day 1

Morning weight 195.2

30 minute walk - 200 kcal

Back Squat 3 x 8 x 195 lbs
Bench 3 x 8 x 185 lbs
Cable Row 3 x 8 x 190 lbs
Calf Raise 3 x 8 x 210 lbs
Rear Delt 3 x 11 x 45 lbs

Good start to the week and solid training session.
Dean "Vanguard" Lester
User avatar
Vanguard
Posts: 503
Joined: Sat Mar 05, 2016 9:34 am
Location: Calgary, Alberta

Re: Vanguard's Journey To The 2020 Stage!

Postby Vanguard » Tue Oct 22, 2019 5:13 pm

Block 2 - Week 11 - Day 2

Morning weight 196.2

Cardio 200 kcal - treadmill

Inc Bench 3 x 8 x 165 lbs
Lat Pulldown 3 x 8 x 250 lbs
Leg Ext 3 x 8 x 250 lbs
Leg Curl 3 x 8 x 250 lbs
Lateral Raise 4 x 10 x 45 lbs
Tricep Ext 3 x 10 x 125 lbs
Bicep Curl 3 x 10 x 125 lbs

Small increases on a couple of lifts but holding my own. Feeling good and looking forward to a day of rest.
Dean "Vanguard" Lester

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