Vanguard's Off Season Log - Operation Mass Effect! :)

[Vanguard1965]

Saturday - May 11, 2013

Weight 209 lbs

Macro's - Did not track

Up 0.6 lbs. from last Saturday which is perfect! No workout today and we went up to celebrate Mother's Day at my mom's about an hour north of Calgary. We barbequed some huge Ribeye steaks and ate those along with some potato and ceaser salad followed by some Black Forest Cake for desert so macro's were high!

[Vanguard1965]

Sunday - May 11, 2013

Weight 210.4 lbs

Macro's - Fasting all day today so zero calories.

HAPPY MOTHER'S DAY to all you moms!

This is the most I have weighed since my contest. Been thinking about what the maximum weight I will allow myself to get up to and I am thinking 220 lbs is the maximum. That should be about 35 lbs over contest weight so I don't want to be any heavier than that.

I was not aware that Dr. John Berardi is George St-Pierre nutritionist. Listen to Dr. John Berardi talk about how he'd bulk up GSP for a potential superfight with Silva on UFC Central radio. http://t.co/9iQTLGGAWP Of note is how he would have him fast one day a week like I am doing for the same reasons. Nice to have my thought process confirmed by one of the top nutritionists training world class athletes.

[EB68]

Sounds like a nice mothers day BBQ. Steak, potatoes, and salad followed by cake is my favorite bulking meal. Happy lifting tomorrow and looking forward to some more PR's.

[jpfaherty]

Sunday - May 11, 2013

Weight 210.4 lbs

Macro's - Fasting all day today so zero calories.

HAPPY MOTHER'S DAY to all you moms!

This is the most I have weighed since my contest. Been thinking about what the maximum weight I will allow myself to get up to and I am thinking 220 lbs is the maximum. That should be about 35 lbs over contest weight so I don't want to be any heavier than that.

Fatty

[Vanguard1965]

Sounds like a nice mothers day BBQ. Steak, potatoes, and salad followed by cake is my favorite bulking meal. Happy lifting tomorrow and looking forward to some more PR's.

Thanks Eric and it was good session today!

Fatty

Hmmmm........sounds like a light weight envious of a heavy weight to me!

[cmg1976]

That was a beastly shoulder session! Congrats on the pr's and I could see you working for them I love the video. And thanks for recording the rear delt flys- I was doing them seated, bent forward, instead of standing. I think I'll try them your way and see if that makes a difference.

Rib eye is the best.

I'm starting to think more and more about your fasting thing. Do you do it weekly like the guy you mentioned said?

[Lou1se]

Strong workouts Vanguard! The high rep work would be encouraging those muscles to grow :-)

Thank you for the well wishes for Mother's Day..it was a fun day

You ignore that youngin' who made fun of your weight lol Someone should teach him to respect his elders.

[Vanguard1965]

That was a beastly shoulder session! Congrats on the pr's and I could see you working for them I love the video. And thanks for recording the rear delt flys- I was doing them seated, bent forward, instead of standing. I think I'll try them your way and see if that makes a difference.

Rib eye is the best.

I'm starting to think more and more about your fasting thing. Do you do it weekly like the guy you mentioned said?

Thanks Christina! Yes I am have been doing it every Sunday now for the last three week as its a non workout day so it helps with burning off any fat gained for the week and helps your body be more insulin sensitive so carbs go to filling muscle versus getting stored as fat. I plan on doing this up until I start my contest prep. I most likely won't fast during my prep as there will be no need with being in a calorie deficit all the time.

Strong workouts Vanguard! The high rep work would be encouraging those muscles to grow :-)

Thank you for the well wishes for Mother's Day..it was a fun day

You ignore that youngin' who made fun of your weight lol Someone should teach him to respect his elders.

Thanks Louise! Glad you enjoyed Mother's Day.

As for JP's comment well he is actually a friend. LOL Hard to tell with the comment but I am pretty sure it was just guys being guys if you know what I mean, hence my cheeky comment back. He and I met on the contest prep part of the forums when we were both doing our prep for a bodybuilding competition and he helped me with my posing so I owe him big time. JP is also competes in power lifting and I have the utmost respect for him.

Strange I had thought I posted my Monday workout yesterday but I guess I did not. anyways here it is better late then never.

__________________________________________________ _______________________________

Monday - May 13, 2013

Weight 206.4 lbs

Macro's - Protein 287 g, Carbs 369 g, Fat 92 g = Calories 3452

Workout: Chest

Bench Press: with Sling Shot
1. Bar x 20
2. 95 x 10
3. 135 x 10
4. 185 x 10
5. 225 x 5
6. 245 x 4
7. 265 x 3
8. 135 x 20 - did this without the sling shot.

Incline Dumbbell Press:
1. 80 x 8
2. 80 x 8
3. 80 x 8 PR for the set

Decline Barbell Press:
1. 155 x 12
2. 155 x 12
3. 155 x 12 PR for the set

Incline Dumbbell Flyes: up from 40 x 12 last time
1. 50 x 10
2. 50 x 10
3. 50 x 10

Pec Dec:
1. 110 x 20
2. 110 x 20
3. 110 x 20 PR for the set

Great training session tonight. Got the Sling Shot so did regular flat bench tonight and am really happy with getting it. It definitely helps the shoulders but it did identify another pain point and that's getting the bar out of the rack when it gets to the heavier weights. I am going to need to start asking for a hand to help with the lift off as can't pull the bar out of the rack I have to press it out and that is pretty much all shoulders. So still have some shoulder soreness however its not anything close to what it would have been without the Sling Shot. Really hopeful at this point I can get to pain free lifting in the weeks ahead.

[Vanguard1965]

Tuesday - May 14, 2013

Weight 207.6 lbs

Macro's - Protein 287 g, Carbs 369 g, Fat 92 g = Calories 3452

Workout: Back

Rack Pulls:
1. 135 x 10
2. 185 x 10
3. 225 x 10
4. 275 x 10
5. 315 x 10
6. 365 x 10 PR
7. 405 x 6
8. 455 x 2 PR
8. 250 x 20 PR

Bent Over Rows:
1. 245 x 8 PR
2. 245 x 8
4. 245 x 6

Pull-up's:
1. 25 x 8
2. 25 x 6
3. 25 x 5

One Arm Cable Pull-down:
1. 65 x 12 PR
2. 65 x 12
3. 65 x 12 PR for the sets

Seated Cable Rows: Wide neutral grip
1. 85 x 12 PR
2. 85 x 12
3. 85 x 12 PR for the sets

Over all very happy with todays training session. Struggled on a couple exercise to lift what I did last time. Missed one rep on the final set for both Bent over rows and Pullups but crushed it everywhere else so progress is still being made. If I don't see any progress on my pullups I will either back off and focus more BW sets or go heavier for 3 reps. Maybe alternate between both to see if that gets me past the sticking point.

[jpfaherty]

Thanks Eric and it was good session today!



Hmmmm........sounds like a light weight envious of a heavy weight to me!

Lol this is true!

You ignore that youngin' who made fun of your weight lol Someone should teach him to respect his elders.

He's my homey

Tuesday - May 14, 2013

Weight 207.6 lbs

Macro's - Protein 287 g, Carbs 369 g, Fat 92 g = Calories 3452

Workout: Back

Rack Pulls:
1. 135 x 10
2. 185 x 10
3. 225 x 10
4. 275 x 10
5. 315 x 10
6. 365 x 10 PR
7. 405 x 6
8. 455 x 2 PR
8. 250 x 20 PR

Bent Over Rows:
1. 245 x 8 PR
2. 245 x 8
4. 245 x 6

Pull-up's:
1. 25 x 8
2. 25 x 6
3. 25 x 5

One Arm Cable Pull-down:
1. 65 x 12 PR
2. 65 x 12
3. 65 x 12 PR for the sets

Seated Cable Rows: Wide neutral grip
1. 85 x 12 PR
2. 85 x 12
3. 85 x 12 PR for the sets

Over all very happy with todays training session. Struggled on a couple exercise to lift what I did last time. Missed one rep on the final set for both Bent over rows and Pullups but crushed it everywhere else so progress is still being made. If I don't see any progress on my pullups I will either back off and focus more BW sets or go heavier for 3 reps. Maybe alternate between both to see if that gets me past the sticking point.

PR Machine! What's gotten into you lately?!

[Vanguard1965]

PR Machine! What's gotten into you lately?!

Not sure other than my body seems to be responding well to this new split. No idea how long I will be able to keep this up but taking full advantage of it.

[Vanguard1965]

Wednesday - May 15, 2013

Weight 206.4 lbs

Macro's - Protein 287 g, Carbs 369 g, Fat 92 g = Calories 3452

Workout: Quads and Hamstrings

Box Squats:
1. 95 x 10
2. 135 x 10
3. 185 x 10
4. 225 x 10
5. 275 x 10 PR
6. 315 x 5
7. 365 x 2 PR
8. 185 x 20

Leg Press:
1. 360 x 15 PR
2. 360 x 15
3. 360 x 12

Leg Extensions:
1.150 x 20 PR
2.150 x 18
3.150 x 15

Leg Curls:
1. 170 x 10
2. 170 x 10
3. 170 x 8

One Legged Standing Hamstring Curls:
1. 50 x 12
2. 50 x 12
3. 50 x 12

Really happy with todays leg session as the previous week was not great. Set a few PR's along the way.

[cmg1976]

Wow- you are a PR machine indeed. Congrats on all those lifts. Esp the box squats, those are hard!

Do you think the 3400 cals are part of it? You increased awhile back didn't you? I know the split gets some of the credit too of course.

[Vanguard1965]

Wow- you are a PR machine indeed. Congrats on all those lifts. Esp the box squats, those are hard!

Do you think the 3400 cals are part of it? You increased awhile back didn't you? I know the split gets some of the credit too of course.

I am sure the extra calories help with adding muscle which should help lift more weight.

[Vanguard1965]

Thursday - May 16, 2013

Weight 208.2 lbs

Macro's - Protein 287 g, Carbs 369 g, Fat 92 g = Calories 3452

Overhead Press:
1. 45 x 10
2. 65 x 10
3. 85 x 10
4. 105 x 10
5. 125 x 10 PR
6. 135 x 9 PR
7. 145 x 6
8. 155 x 3
9. 165 x 2
10. 95 x 20

60 Degree DB Shoulder Press:
1. 70 x 8
2. 70 x 8
3. 70 x 8 PR for the three sets

DB Rear Delt Flyes:
1. 55 x 15
2. 55 x 15
3. 55 x 15 PR for the three sets

Face Pulls:
1. 90 x 15
2. 90 x 15
3. 90 x 15 PR for the three sets

Cable Side Lateral Raise:
1. 45 x 20 PR
2. 45 x 17
3. 45 x 15

Dumbbell Shrugs:
1. 90 x 12 PR
2. 90 x 10
3. 90 x 10
4. 90 x 10 then I ran the rack dropping 10 pounds each time down to 30 lbs.

Solid shoulder workout today. I was not able to push for more reps on the OHP. I think I am doing to much volume so have noting in the tank so going to move up the weight quicker next time to see if that allows me to get in more reps and lift heavier next time around. I also decided to do dumbbell shrugs to hit my traps at a different angle.

[cmg1976]

Lots of nice red notes there Shoulders feeling good?

When my elbow is ready I'm going to try the face pulls out- they look like a great exercise.

[Vanguard1965]

Lots of nice red notes there Shoulders feeling good?

When my elbow is ready I'm going to try the face pulls out- they look like a great exercise.

Shoulders are feeling pretty good. Still not 100% but moving in the right direction. Face pulls are great for rear delts as well as overall shoulder health.

[Vanguard1965]

Friday - May 17, 2013

Weight 209.6 lbs

Macro's - Protein 287 g, Carbs 369 g, Fat 92 g = Calories 3452

Abs, Arms, and Calves:

Hanging Leg Raises:
1. BW x 15
2. BW x 15
3. BW x 15

Cable Crunch:
1. 210 x 15
2. 210 x 15
3. 210 x 15

Decline Skull Crushers:
1. 80 x 8
2. 80 x 8
3. 80 x 8

Ez Bar Curls:
1. 105 x 8
2. 105 x 7
3. 105 x 6

Triceps Cable Pushdowns:
1. 157.5 x 15
2. 157.5 x 10
3. 157.5 x 10

One arm cable curl with rope - neutral grip:
1. 17.5 x 20
2. 17.5 x 20
3. 17.5 x 20

Triceps Dip Machine:
1. 170 x 8 then did drops sets to failure to 100 lbs.

Standing Calf Raises - Wide Stance:
1. 270 x 5
2. 270 x 5
3. 270 x 5

Good workout tonight changed a few things up.

I had wanted to do the standing calf raises using the smith machine but some guy came in and grabbed the smith machine while I worked out what I was going to use to stand on. Changing up my calf training and going to try what Jeff Alberts of 3DMJ does for his calves.

[Lou1se]

Wot no sea of red? /\




You've been killing it at the gym lately. So you may not be progressing in pullups, I think it'll happen when it's time...can't rush these things. You've been making great improvements here and there, so what if a few lifts aren't moving yet. :-)

As for JP's comment well he is actually a friend. LOL Hard to tell with the comment but I am pretty sure it was just guys being guys if you know what I mean, hence my cheeky comment back. He and I met on the contest prep part of the forums when we were both doing our prep for a bodybuilding competition and he helped me with my posing so I owe him big time. JP is also competes in power lifting and I have the utmost respect for him.

Yeah, I realised you guys prolly knew each other lol I was just mucking about with you two

[ArchAngel'73]

I highly recommend the leg press for competitors for both leg pressing and calf raises.
The weight that can be used is unequalled by any other exercise.

You're still going to BC's comp June 22nd?

[Vanguard1965]

Wot no sea of red? /\




You've been killing it at the gym lately. So you may not be progressing in pullups, I think it'll happen when it's time...can't rush these things. You've been making great improvements here and there, so what if a few lifts aren't moving yet. :-)

Not really worried about PR for arms as the weight is not going to be something I will be able to up very much over time. Pullups will get better I will make them get better!

I highly recommend the leg press for competitors for both leg pressing and calf raises.
The weight that can be used is unequalled by any other exercise.

You're still going to BC's comp June 22nd?

You bet! He asked me to help out with putting on the Dream Tan.

[Vanguard1965]

Tuesday - May 21, 2013

Weight 206 lbs

Macro's - Protein 275 g, Carbs 309 g, Fat 86 g = Calories 3100

Went away for the long weekend so did not have access to a scale. I did fast for 32 hours on Sunday and I plan on cutting calories this week and use this week to test my one rep maxes. Intensity will be high but volume low for this week.

Today was testing my bench press. My goal was to be able to bench 315 lbs and I tried it today. My spotter was unaware that to be official he should not touch the bar. He said he did not really help at all and from the video it was minimal if any effort. I am counting this as a personal PR and I am sure as time goes on I will be able to do this legit and hopefully even more weight.

[Vanguard1965]

Wednesday - May 21, 2013

Weight 207.4 lbs

Macro's - Protein 275 g, Carbs 309 g, Fat 86 g = Calories 3100

So today was me testing my Deadlift. Was pretty happy that I was able to lift 455 lbs which is a new PR. Still have a ways to go to hit my goal of 500 but put progress is being made.

[jpfaherty]

Yeah, I realised you guys prolly knew each other lol I was just mucking about with you two

Well don't! I'm sensitive!

[jpfaherty]

Nice lifts man!

That bench was EASY! You can tell he really didn't help at all. 100% legit bud!