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

Re: Vanguard's Journey To The 2020 Stage!

Postby Vanguard » Sat Nov 09, 2019 5:46 pm

Block 2 - Week 13 - Day 4

Morning weight 196.6

30 min walk = approx 200 kcals

Incline Bench 3 x 6 x 195
RDL 3 x 10 x 205
OHP 3 x 8 x 130
Lateral Raise 3 x 10 x 45
Leg curls 3 x 12 x 210
Leg ext 3 x 12 x 210

Good training session as I continue to be able to increase my strength. Trying my best to get make any gains possible before prep starts. I went out with some friends to watch the UFC 244 on Nov 1st and I had a burger and a couple drinks. Weight jumped two pounds but I thought it would go back down to 195 where I have been for awhile now but its has stayed there for a week now so a bit concerned as this coming Tuesday marks the halfway point of maintenance before starting prep. I took some video of me doing the symmetry posing so that Alberto can better assess where I am at. I also wanted to see if that area works for him as I will have to do weekly physique updates once prep starts.
Dean "Vanguard" Lester
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Vanguard
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Joined: Sat Mar 05, 2016 9:34 am
Location: Calgary, Alberta

Re: Vanguard's Journey To The 2020 Stage!

Postby Vanguard » Mon Nov 11, 2019 5:34 pm

Block 2 - Week 14 - Day 1

Morning weight 196

30 min walk = approx 200 kcals

Back Squat 3 x 9 x 190 lbs
Bench 3 x 9 x 185 lbs
Cable Row 3 x 9 x 190 lbs
Calf Raise 3 x 9 x 210 lbs
Rear Delt 3 x 11 x 45 lbs

Good training session to start the week. Report into Alberto tomorrow.
Dean "Vanguard" Lester
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Vanguard
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Location: Calgary, Alberta

Re: Vanguard's Journey To The 2020 Stage!

Postby Vanguard » Tue Nov 12, 2019 5:29 pm

Block 2 - Week 14 - Day 2

Morning weight 196.6

30 min walk = approx 200 kcals

Inc Bench 3 x 9 x 165 lbs
Lat Pulldown 3 x 9 x 250 lbs
Leg Ext 3 x 9 x 250 lbs
Leg Curl 3 x 9 x 250 lbs
Lateral Raise 3 x 11 x 45 lbs
OH Tricep Ext 3 x 11 x 75 lbs
Bicep Curl 3 x 11 x 120 lbs

Another solid training session. Feeling really good and Alberto says I am putting on a clinic with my compound movements which is high praise. No changes to macros or strategy. Just over 6 weeks and will officially start prep!
Dean "Vanguard" Lester
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Vanguard
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Location: Calgary, Alberta

Re: Vanguard's Journey To The 2020 Stage!

Postby Vanguard » Thu Nov 14, 2019 5:44 pm

Block 2 - Week 14 - Day 3

Morning weight 196.2 - New Low

30 min walk = approx 200 kcals

Squat 3 x 4 x 265
Bench 3 x 5 x 235
Lat Pulldown 3 x 11 x 250
Calf Raise 3 x 11 x 220
Lying Pulldown 3 x 11 x 115
Bicep Curls 3 x 12 x 45
Tricep ext 3 x 12 x 55

Happy with this despite only getting 4 reps instead of the prescribed 5 reps on squats.
Dean "Vanguard" Lester
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Vanguard
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Location: Calgary, Alberta

Re: Vanguard's Journey To The 2020 Stage!

Postby Vanguard » Sat Nov 16, 2019 5:37 pm

Block 2 - Week 14 - Day 4

Morning weight 197.6

30 min walk = approx 200 kcals

Incline Bench 3 x 5 x 205
RDL 3 x 9 x 225
OHP 3 x 7 x 140
Lateral Raise 3 x 9 x 45
Leg curls 3 x 12 x 220
Leg ext 3 x 12 x 220

Good finish to the week. Happy that I am able to progress in strength but a little concerned about my weight. Went out for dinner last night with the family. I had steak and veggies which was nice and kept calories moderate. I did treat myself to a piece of chocolate peanut butter cheesecake. Today is also WNBF Worlds which is celebrating 30 years. I watched some of the men's BB especially Jeff Alberts of 3DMJ. So many great physiques and very motivational!
Dean "Vanguard" Lester
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Vanguard
Posts: 598
Joined: Sat Mar 05, 2016 9:34 am
Location: Calgary, Alberta

Re: Vanguard's Journey To The 2020 Stage!

Postby Vanguard » Mon Nov 18, 2019 5:20 pm

Block 2 - Week 15 - Day 1

Morning weight 196.6

30 minute walk - 200 kcal

Back Squat 3 x 8 x 205 lbs
Bench 3 x 8 x 190 lbs
Cable Row 3 x 8 x 200 lbs
Calf Raise 3 x 8 x 220 lbs
Rear Delt 3 x 11 x 50 lbs

Very happy with this as these are all PR's for 2019.
Dean "Vanguard" Lester
Larry
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Joined: Sun Mar 06, 2016 8:51 pm

Re: Vanguard's Journey To The 2020 Stage!

Postby Larry » Tue Nov 19, 2019 5:19 pm

Hi Dean - how did you watch the WNBF Worlds? I'm having trouble finding out the results, who won the mens BB overall?

thanks,
Larry
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Vanguard
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Location: Calgary, Alberta

Re: Vanguard's Journey To The 2020 Stage!

Postby Vanguard » Tue Nov 19, 2019 5:55 pm

HI Larry,

It was being broadcast live by Better Aesthetics Bodybuilding on YouTube as well as Watchmecompete.com

The overall champ was Kendahl Richmond if I remember right.
Dean "Vanguard" Lester
User avatar
Vanguard
Posts: 598
Joined: Sat Mar 05, 2016 9:34 am
Location: Calgary, Alberta

Re: Vanguard's Journey To The 2020 Stage!

Postby Vanguard » Wed Nov 20, 2019 5:33 pm

Block 2 - Week 15 - Day 2

Morning weight 195.6

30 min walk = approx 200 kcals

Inc Bench 3 x 8 x 175 lbs
Lat Pulldown 3 x 8 x 260 lbs
Leg Ext 3 x 8 x 260 lbs
Leg Curl 3 x 8 x 260 lbs
Lateral Raise 3 x 10 x 45 lbs
OH Tricep Ext 3 x 10 x 80 lbs
Bicep Curl 3 x 10 x 125 lbs

Was super sore on Tuesday so I did not train. Feeling much better today and had another good training session. Today was a sad day as I learned that Brad "Aradune" McQuaid passed away at the age of 51. Brad was the creator of EverQuest and that game had a major impact on my life and on the MMO gaming world. It's where Vanguard the Barbarian warrior came to life so its real sad day for me and many others that he impacted with his games.
Dean "Vanguard" Lester
User avatar
Vanguard
Posts: 598
Joined: Sat Mar 05, 2016 9:34 am
Location: Calgary, Alberta

Re: Vanguard's Journey To The 2020 Stage!

Postby Vanguard » Fri Nov 22, 2019 5:47 pm

Block 2 - Week 15 - Day 3

Morning weight 196.2 lbs

30 minute walk = approx 200 kcals

Squat 275 x 3, 3, 0
Bench 3 x 4 x 245
Lat Pulldown 3 x 10 x 270
Calf Raise 3 x 10 x 230
BB Row 3 x 10 x 125
Bayesian Curl 3 x 10 x 50
One Arm Cable Tri Ext 3 x 10 x 60

So again disappointed in my squat. Last week I was trying to get 3x5x265 but could only manage 3x4x265. Tried to get 3x4x275 today and was only able to get 2x3x275. I attempted a third set, unracked the bar went down but I knew if I tried to come back up I was going to hurt myself. When the weight gets heavy I feel pressure / tightness pain in my lower back at the bottom of the movement. It has been not to bad and I have been able to complete my sets and reps for the most part but tonight I could tell I could not keep pushing.

Very frustrating because my form is good and yet everything I try and do to fix and get past this does not seem to work. I will just have to back off and no do anything stupid to make this worse. On a positive note my hypertrophy squatting I have been able to get stronger in the higher rep range. At the end of the day I am a bodybuilder not a powerlifter so no one cares about how much I can squat. That said I would still like to squat 405 someday but to do that I will have to figure out what the weak link is in my squat which will have to wait until after I compete in 2020.

Other then my issues with the squat the rest of my training was great.
Dean "Vanguard" Lester

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