Training for the Year 2021!

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

Training for the Year 2021!

Postby Vanguard » Mon Mar 23, 2020 4:46 pm

Since my plans for getting in stage this spring have been derailed due to the covid-19 virus I am back to building for the rest of this year and then kick off prep at the beginning of 2021.

Decided to start off with a upper lower split 4 days a week.

Morning weight 184 lbs

Day 1 - Upper

Decline Bench - 3 x 10 x 135
Cable Cross - 3 x 15 x 60
BB Row - 3 x 10 x 95
Narrow Lat Pulldown - 3 x 15 x 180
Front BB Raise - 3 x 10 x 45
BB Curl 3 x 12 x 45
Tricep Pressdown - 3 x 12 x 80

Work stress is pretty high at the moment and with some of these being new movements I am taking it easy to start with and will increase intensity as time goes on. right now just testing out different exercises to see how they feel and once I get the exercises locked down then I will start a full training block.
Dean "Vanguard" Lester
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Vanguard
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Location: Calgary, Alberta

Re: Training for the Year 2021!

Postby Vanguard » Tue Mar 24, 2020 5:12 pm

Morning weight 184 lbs

Day 2 - Lower

Back Squat - 3 x 10 x 135
Single Leg Press - 3 x 15 x 160
RDL - 3 x 10 x 135
Leg Curls - 3 x 15 x 160
Calf Raise - 3 x 12 x 200
Ab crunch - 3 x 15 x 100

Back to giving back squats a try. Doing a high bar and narrow stance squat and I was able to do this pain free so pretty happy with that. No leg press machine but figured out a way to do single leg presses so will see how that goes. I also added in abs as I have not really done any direct ab work and I think it showed on my physique.
Dean "Vanguard" Lester
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Vanguard
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Re: Training for the Year 2021!

Postby Vanguard » Thu Mar 26, 2020 4:25 pm

Morning weight 183.2 lbs

Day 3 - Upper

Dips - 3 x 6 x BW
Cable Cross - 3 x 6 x 100
Cable Row - 3 x 12 x 180
DB Row - 3 x 12 x 40
Lateral Raise - 3 x 12 x 40
Cable Bicep Curl - 3 x 12 x 40
1 Arm Tricep Ext - 3 x 12 x 50

Enjoyed this training session. Still tweaking my overall program but I think this training day is pretty solid.
Dean "Vanguard" Lester
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Vanguard
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Joined: Sat Mar 05, 2016 9:34 am
Location: Calgary, Alberta

Re: Training for the Year 2021!

Postby Vanguard » Fri Mar 27, 2020 3:55 pm

Morning weight 183 lbs

Day 4 - Lower

Trap Bar Squat - 3 x 6 x 245
Leg Ext - 3 x 15 x 200
Good Morning - 3 x 8 x 95
Leg Curl - 3 x 10 x 200
Calf Raise - 3 x 12 x 200
Ab Crunch - 3 x 15 x 120

Was off work today so decided to get my training in a little early. Week one of this new program done. I think the only thing I cam going to change is the decline bench on day one to a incline bench as I want to focus more on my upper chest development. Also of note that once I stopped prep I also stopped all cardio, I was doing approximately 1600 calories a week. I also stop tracking my food intake. Three of my 4 meals have not changed however for my 4th meal I eat with the family now and I have allowed myself a treat once a day. I have no hunger and feel great which is rather surprising. I also have not gained any weight so I am not going to force the scale to move up and will just keep eating as I am and training and my weight should go up over time. Goal will be to gain a pound or less a month which should have me a great spot come the end of the year to start prep from 2021.
Dean "Vanguard" Lester
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Vanguard
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Location: Calgary, Alberta

Re: Training for the Year 2021!

Postby Vanguard » Mon Mar 30, 2020 4:24 pm

Morning weight 186.8 lbs

Day 1 - Upper

Inline Bench - 3 x 10 x 115
Cable Cross - 3 x 15 x 60
BB Row - 3 x 10 x 95
Narrow Lat Pulldown - 3 x 15 x 180
Front BB Raise - 3 x 10 x 45
BB Curl 3 x 12 x 45
Tricep Pressdown - 3 x 12 x 80

Switching the decline for the incline bench was the right call. Arms are are toast after this session. Weight is up but I have a feeling it will drop down. Even if it does not it was probably good to put a bit of fat back on. :)
Dean "Vanguard" Lester
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Vanguard
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Joined: Sat Mar 05, 2016 9:34 am
Location: Calgary, Alberta

Re: Training for the Year 2021!

Postby Vanguard » Tue Mar 31, 2020 5:04 pm

Morning weight 185.6 lbs

Day 2 - Lower

Back Squat - 3 x 10 x 135
Single Leg Press - 3 x 15 x 160
RDL - 3 x 10 x 135
Leg Curls - 3 x 15 x 160
Calf Raise - 3 x 12 x 200
Ab crunch - 3 x 15 x 120

Struggled a bit with energy on this one and legs are fried.
Dean "Vanguard" Lester
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Vanguard
Posts: 584
Joined: Sat Mar 05, 2016 9:34 am
Location: Calgary, Alberta

Re: Training for the Year 2021!

Postby Vanguard » Thu Apr 02, 2020 4:46 pm

Morning weight 187.4 lbs

Day 3 - Upper

Dips - 3 x 6 x BW
Cable Cross - 3 x 6 x 100
Cable Row - 3 x 12 x 200
DB Row - 3 x 12 x 40
Lateral Raise - 3 x 12 x 40
Cable Bicep Curl - 3 x 12 x 40
1 Arm Tricep Ext - 3 x 12 x 50

Loving these upper body days and I like this split because it allows at least 2 days rest to recover before I training upper or lower again and that seems to be just right.
Dean "Vanguard" Lester

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