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 » Thu Oct 24, 2019 6:22 am

Morning weight 195.4

Rest Day

This is for yesterday. Weekly average weight is 195.7 which is up 0.2 pounds from last weeks average and up 0.5 lbs over the last three weeks since I stopped dieting.
Dean "Vanguard" Lester
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Vanguard
Posts: 503
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Location: Calgary, Alberta

Re: Vanguard's Journey To The 2020 Stage!

Postby Vanguard » Fri Oct 25, 2019 5:52 pm

Block 2 - Week 11 - Day 3

Morning weight 194.6 lbs

30 minute walk = approx 200 kcals

Squat 3 x 4 x 265
Bench 3 x 4 x 235
Lat Pulldown 3 x 10 x 260
Calf Raise 3 x 10 x 220
Lying Pulldown 3 x 10 x 260
Bayesian Curl 3 x 10 x 45
One Arm Cable Tri Ext 3 x 10 x 55

I did not train yesterday as I had a migraine headache all day. I woke up with it this morning and called in sick but right around lunch time the headache finally went away. Decided to give training a try and I was very happy with today's effort!
Dean "Vanguard" Lester
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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 » Sat Oct 26, 2019 5:27 pm

Block 2 - Week 11 - Day 4

Morning weight 195.2

30 min walk = approx 200 kcals

Incline Bench 3 x 4 x 205 = PR
RDL 3 x 8 x 225 - PR
OHP 3 x 6 x 140
Lateral Raise 3 x 8 x 45
Leg curls 3 x 10 x 220
Leg ext 3 x 10 x 220

Good way to end this week with two new PR's for training block 1 and 2 so far. That last rep on the incline was an RPE 9.5 to 10 but after feeling like I was treading water and with the extra energy I wanted to push. Glad next week is a deload though as I need it after this week. Weight is trending down again just like Alberto thought it would, the man know his shit! So fortunate to have such an amazing coach.
Dean "Vanguard" Lester
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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 » Mon Oct 28, 2019 5:11 pm

Block 2 - Week 12 - Day 1 - Deload

Morning weight 194.4

30 minute walk - 200 kcal

Back Squat 2 x 8 x 185 lbs
Bench 2 x 8 x 165 lbs
Cable Row 2 x 8 x 180 lbs
Calf Raise 2 x 8 x 200 lbs
Rear Delt 2 x 10 x 40 lbs

Deload week so not much to say other then it's nice to take the foot off the gas for bit. Weight is still trending down which kind of blow my mind. Report into Alberto tomorrow morning.
Dean "Vanguard" Lester
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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 » Tue Oct 29, 2019 5:02 pm

Block 2 - Week 12 - Day 2 - Deload

Morning weight 194.8 lbs

Cardio 200 kcal - treadmill

Inc Bench 2 x 8 x 155 lbs
Lat Pulldown 2 x 8 x 240 lbs
Leg Ext 2 x 8 x 240 lbs
Leg Curl 2 x 8 x 240 lbs
Lateral Raise 2 x 10 x 40 lbs
Tricep Ext 2 x 10 x 110 lbs
Bicep Curl 2 x 10 x 110 lbs

As Jeff Alberts would say, "More pennies deposited in the old bank account"
Dean "Vanguard" Lester
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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 30, 2019 4:38 pm

Morning weight 195.2

Rest Day

Weekly average weight is 194.9 which is down 0.8 pounds from last weeks average and up only 0.1 pounds from me lowest weekly average 3 weeks ago. Alberto is happy keeping my macros were they are right now but is giving me a 200 kcal a day allowance that I can use if I feel i need a boost or for things a social occasion where I might want to splurge and enjoy myself and say eat 600 kcals more that day but stick to base macro's to make up for it. I really like this approach as it give me a bit of flexibility over these next two months before I start prep and no longer have this option.

I also registered for the 2020 WNBF Canada Winnipeg Naturals on May 9th and the 2020 WNBF Canada Calgary Naturals May 23rd in both the Master and Open bodybuilding divisions. None refundable so I am committed now! :) Competing in Winnipeg will be my first time traveling to a show so a new experience. Very excited to getting back on stage again after 6 years.
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 Nov 01, 2019 5:50 pm

Block 2 - Week 12 - Day 3 - Deload

Morning weight 194.8 lbs

30 minute walk = approx 200 kcals

Squat 3 x 4 x 245
Bench 3 x 4 x 225
Lat Pulldown 2 x 10 x 250
Calf Raise 2 x 10 x 220
Lying Pulldown 2 x 10 x 250
Bayesian Curl 2 x 10 x 40
One Arm Cable Tri Ext 2 x 10 x 50

Survived Halloween. Dressed up as Deadpool for my company halloween party and ate some good food at lunch and had a treat or two.

deadpool.jpg
deadpool.jpg (85.67 KiB) Viewed 99 times
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 Nov 04, 2019 4:59 pm

Block 2 - Week 13 - Day 1

Morning weight 195.8

30 min walk = approx 200 kcals

Back Squat 3 x 10 x 175 lbs
Bench 3 x 10 x 175 lbs
Cable Row 3 x 10 x 180 lbs
Calf Raise 3 x 8 x 200 lbs

Was not feeling great on Saturday as I am fighting off a cold. Today's training was very hard as I had no energy and struggled the entire workout but force myself to push through. I think I am still dealing with the cold / flu.
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 Nov 05, 2019 5:05 pm

Block 2 - Week 13 - Day 2

Morning weight 196.8

30 min walk = approx 200 kcals

Inc Bench 3 x 10 x 155 lbs
Lat Pulldown 3 x 10 x 240 lbs
Leg Ext 3 x 10 x 240 lbs
Leg Curl 3 x 10 x 240 lbs
Lateral Raise 3 x 12 x 45 lbs
OH Tricep Ext 3 x 12 x 70 lbs
Bicep Curl 3 x 12 x 115 lbs

Almost did not train today as I am still not feeling great. I am glad I did though as it went much better then yesterdays training as far as energy level.
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 Nov 07, 2019 5:41 pm

Block 2 - Week 13 - Day 3

Morning weight 197

30 min walk = approx 200 kcals

Squat 3 x 6 x 245
Bench 3 x 6 x 225
Lat Pulldown 3 x 12 x 250
Calf Raise 3 x 12 x 210
BB Bent Over Rows 3 x 12 x 95
Bicep Curls 3 x 12 x 40
Tricep ext 3 x 12 x 50

So very happy with this training session as I continue to add weight to the bar and I switched to Barbell Bent Over Rows instead of the lying pull downs as I had hit a weight I was not going to be able to stay in the bench. Was a bit light but I like to start a new exercise a bit on the lighter side as I learn the new motion again. Also cable weight does not equal free weight so better to be conservative.
Dean "Vanguard" Lester

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