Vanguard's Journey To The 2020 Stage!

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Vanguard
Posts: 584
Joined: Sat Mar 05, 2016 9:34 am
Location: Calgary, Alberta

Re: Vanguard's Journey To The 2020 Stage!

Postby Vanguard » Fri Feb 28, 2020 5:32 pm

Block 4 - Week 5 - Day 4

Morning weight 186.8

45 minutes walking on treadmill - 300 kcal

Incline Bench 3 x 6 x 185
RDL 3 x 10 x 195
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

Solid training session after a fairly stressful day at work. Weight is up a bit but I think that is due to my muscles finally soaking up these extra carbs. 2 more high days then back to fat losing macros. Another posing clinic on Sunday hopefully I won't be as sore after like I was last time.
Dean "Vanguard" Lester
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Vanguard
Posts: 584
Joined: Sat Mar 05, 2016 9:34 am
Location: Calgary, Alberta

Re: Vanguard's Journey To The 2020 Stage!

Postby Vanguard » Sat Feb 29, 2020 6:40 am

Week 9 completed for my 2020 Contest Prep. Currently 10 and 12 weeks out from the WNBF Canada, Winnipeg and Calgary shows.

Morning weight 187 lbs


youtu.be/CbCHFKiY-FM
Dean "Vanguard" Lester
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Vanguard
Posts: 584
Joined: Sat Mar 05, 2016 9:34 am
Location: Calgary, Alberta

Re: Vanguard's Journey To The 2020 Stage!

Postby Vanguard » Mon Mar 02, 2020 5:43 pm

Block 4 - Week 6 - Day 1

Morning weight 186.6

45 minutes walking on treadmill - 300 kcal

Trap Bar Squat 3 x 9 x 225 lbs
Bench 3 x 9 x 195 lbs
Cable Row 3 x 9 x 200 lbs
Calf Raise 3 x 9 x 220 lbs
Rear Delt 3 x 11 x 45 lb

After the additional high days I am feeling pretty good and crushed todays training. Today is the first day back to low macros and it may even get lower after I report into Alberto tomorrow. Looking forward to seeing some good changes to my physique in the next month.
Dean "Vanguard" Lester
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Vanguard
Posts: 584
Joined: Sat Mar 05, 2016 9:34 am
Location: Calgary, Alberta

Re: Vanguard's Journey To The 2020 Stage!

Postby Vanguard » Tue Mar 03, 2020 5:07 pm

Block 4 - Week 6 - Day 2

Morning weight 186.6

45 minutes walking on treadmill - 300 kcal

Inc Bench 165 x 9, 8, 8
Lat Pulldown 3 x 9 x 270 lbs
Leg Ext 3 x 9 x 270 lbs
Leg Curl 3 x 9 x 270 lbs
Lateral Raise 3 x 11 x 45 lbs
OH Tricep Ext 3 x 11 x 80 lbs
Bicep Curl 3 x 11 x 130 lbs

Training is good after all that extra food. Still struggling to keep my pressing strength up but trying as hard as I can.
Dean "Vanguard" Lester
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Vanguard
Posts: 584
Joined: Sat Mar 05, 2016 9:34 am
Location: Calgary, Alberta

Re: Vanguard's Journey To The 2020 Stage!

Postby Vanguard » Thu Mar 05, 2020 5:19 pm

Block 4 - Week 6 - Day 3

Morning weight 185.2

45 min walk = approx 300 kcals

Trap bar squat 2 x 5 x 265
Bench 3 x 4 x 235
Lat Pulldown 3 x 11 x 260
Calf Raise 3 x 11 x 230
DB Row 3 x 11 x 60
Bicep Curls 3 x 11 x 45
Tricep ext 3 x 11 x 50

So yesterday marks 10 weeks of contest prep. Weekly average weight was 186.2 so up 0.6 lbs from the previous week but that was expected with the extended diet break. This marks the halfway point to my first contest of 2020.
Training was good today especially because I was not really feeling up to it but once I got going things went pretty well. Still struggling with my pressing, I think that is just the way it's going to be this time around.
Dean "Vanguard" Lester
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Vanguard
Posts: 584
Joined: Sat Mar 05, 2016 9:34 am
Location: Calgary, Alberta

Re: Vanguard's Journey To The 2020 Stage!

Postby Vanguard » Fri Mar 06, 2020 5:17 pm

Block 4 - Week 6 - Day 4

Morning weight 185.4

45 min walk = approx 300 kcals

Incline Bench 3 x 5 x 190
RDL 3 x 9 x 205
OHP 3 x 7 x 140
Lateral Raise 3 x 9 x 50
Leg curls 3 x 12 x 220
Leg ext 3 x 12 x 220

Good session to end the week. Feeling pretty good and looking forward to just chilling this weekend.
Dean "Vanguard" Lester
User avatar
Vanguard
Posts: 584
Joined: Sat Mar 05, 2016 9:34 am
Location: Calgary, Alberta

Re: Vanguard's Journey To The 2020 Stage!

Postby Vanguard » Sat Mar 07, 2020 5:30 am

Week 10 completed for my 2020 Contest Prep. Currently 9 and 11 weeks out from the WNBF Canada, Winnipeg and Calgary shows.

Morning weight 185.2 lbs


youtu.be/YehiThkV2uI
Dean "Vanguard" Lester
User avatar
Vanguard
Posts: 584
Joined: Sat Mar 05, 2016 9:34 am
Location: Calgary, Alberta

Re: Vanguard's Journey To The 2020 Stage!

Postby Vanguard » Mon Mar 09, 2020 5:42 pm

Block 4 - Week 7 - Day 1

Morning weight 183.6

45 min walk = approx 300 kcals

Trap Bar Squat 3 x 8 x 235 lbs
Bench 3 x 8 x 205 lbs
Cable Row 3 x 8 x 210 lbs
Calf Raise 3 x 8 x 230 lbs
Rear Delt 3 x 11 x 45 lbs

So lots of good things happening. Hit a new prep low yesterday of 183.4 lbs, so very happy to see that and I was able to bench 20 lbs more this time around compared to 8 reps in week 3 of this block. Now i wait to see if Alberto is happy with this and no change in macro's or if he decides to drop carbs by 50 grams on low days.
Dean "Vanguard" Lester
User avatar
Vanguard
Posts: 584
Joined: Sat Mar 05, 2016 9:34 am
Location: Calgary, Alberta

Re: Vanguard's Journey To The 2020 Stage!

Postby Vanguard » Wed Mar 11, 2020 5:08 pm

Block 4 - Week 7 - Day 2

Morning weight 183.6

45 minutes walking on treadmill - 300 kcal

Inc Bench 3 x 8 x 165 lbs
Lat Pulldown 3 x 8 x 280 lbs
Leg Ext 3 x 8 x 280 lbs
Leg Curl 3 x 8 x 280 lbs
Lateral Raise 3 x 10 x 45 lbs
OH Tricep Ext 3 x 10 x 80 lbs
Bicep Curl 3 x 10 x 130 lbs

I was not feeling great yesterday so decided to just rest. Weekly average weight was 184.4 lbs so a drop of 1.8 lbs from last week and 10.2 lbs in 11 weeks. Despite the decent drop Alberto wants to drop my macros down to 110 to 114 grams of carbs on low days and 285 grams on high days. 10 low followed by 3 high and repeat. Good news is this is the last low day so I get 3 days high days before taking on this new low days.
Dean "Vanguard" Lester
User avatar
Vanguard
Posts: 584
Joined: Sat Mar 05, 2016 9:34 am
Location: Calgary, Alberta

Re: Vanguard's Journey To The 2020 Stage!

Postby Vanguard » Thu Mar 12, 2020 5:32 pm

Block 4 - Week 7 - Day 3

Morning weight 183.2 lbs - New Prep Low

45 minutes walking on treadmill - 300 kcal

Trap Bar Squat 3 x 4 x 295
Bench 3 x 4 x 245
Lat Pulldown 3 x 10 x 270
Calf Raise 3 x 10 x 240
DB Row 3 x 10 x 60
Bayesian Curl 3 x 10 x 45
One Arm Cable Tri Ext 3 x 10 x 50

All around great session and my pressing strength on flat bench continues to hand strong. New prep low, not by much but I will take it! 8-)
Dean "Vanguard" Lester

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