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

[Vanguard1965]

So I decided to finally start a training journal here in the Over 35 section. Not sure why I have been so against it other then the fact I don't think age matters. There are some amazing journals here by people who I consider to be true Iron Warriors as they have been lifting for years and have the results to show for it.

I guess the first thing to do would be to tell you a little about me. Typical story really, use to be fairly athletic when I was younger. Started working a desk job and over a decade later and no physical activity I found myself at 46 to be out of shape and 210 lbs. Not overly heavy but for me I was not happy and decided enough was enough so I went on the first diet of my life and lost 15 lbs that first month which most people would have been happy with but for me I still looked like ****. So I started a bodyspace account on May 28th 2011 at 195 lbs and I started working out.



Like so many older out of shape males I had no idea I could actually build muscle but I quickly learned that was not true as I started getting really good results. One of the younger guys I worked with that I always talked about bodybuilding with, cause you know I was an expert...lol, decided to go check out our first ever natural bodybuilding competition that October. I was inspired that night and made the decision that I would compete in that show a year later. During all this I was spending all my free time researching bodybuilding to figure things out. I had started using Dr. Layne Norton's PHAT system for my workouts and I felt I had a pretty good grasp of how to eat to build muscle. I was also going through stages of building and then dieting to recomp my body which i think I did a fairly decent job with.



It was shortly after this that I decided I needed to get a coach with experience to get me into contest shape. Much to my suprise I was able to hire Dr. Layne Norton as my coach. We did a 3 month lean build phase and then I dieted for 19 weeks and competed at 187 lbs at the 2012 IDFA Western Canada Classic in Mens Novice Heavyweight and Mens Masters, where I came in 2nd place for both. I competed with a fellow forum member ArchAngel'73 that I met though this site and it made my first BB show that much more special. Brian is a class act and great guy that I am proud to call my friend.



I am extremely happy with the results I have been able to achieve so far and I now qualify to compete in the open class in several natural bodybuilding organizations and go for my Pro card. I have decided I want to switch to competing in May and June so I am taking a year off to build as much mass as I can. The goal is to come with more muscle and be far leaner then I was this first competition. Through Layne I was able to get in contact with Dr. Mike Zourdos who has been coaching Layne and he has agreed to coach me. Dr. Mike Zourdos utilizes Daily Undulating Periodization to write custom programs for individuals based on their unique goals and has agreed to coach me. Below is a video he did explain more about Daily Undulating Periodization and what he does.



I have been working with Dr. Zourdos now for just about 3 months and I have been making good gains in muscle as well as strength. I have learned to train in a completley new way which is great. It's been 12 weeks since I competed and I am up 9 pounds. The goal is to make lean gains and not put on a ton of fat and work with Dr. Zourdous for a full year (Oct 20th 2013) at which time I will then have to start thinking about transitioning to starting my contest prep to compete in May and June 2014 with the IDFA, NPAA, and INBF. I decided if I am going to spend that much time and dedication to get show ready I should do multiple shows to take full advantage of it.

If you have made it this far I thank you for taking the time to read my story I hope by sharing my training going forward to have some great discussion and to be a bigger part of this community.

Thanks,
Dean

[EB68]

In. It is amazing what you have acomplished in just 20 months. By the time you hit the 3 year mark you are going to be a monster!

[Vanguard1965]

In. It is amazing what you have acomplished in just 20 months. By the time you hit the 3 year mark you are going to be a monster!

Thanks! Hopefully I can add some decent muscle, the key will be to stay healthy.

[Vanguard1965]

Monday January 14, 2013

Weight 197.6 lbs

Macro's - Protein 275 g, Carbs 275 g, Fat 68 g - Calories 2812

Workout: - Working weight only

Squat:
1. 185 x 10
2. 185 x 10
3. 185 x 10

Bench:
1. 165 x 10
2. 165 x 10
3. 165 x 10

Bent Over Row:
1. 135 x 15
2. 135 x 15
3. 135 x 15

Seated DB Shoulder Press:
1. 45 x 12
2. 45 x 12
3. 45 x 12

Bar Curl supersetted with Lying DB Tricep Ext:
1. 70 x 12 / 30 x 12
2. 70 x 12 / 30 x 12
3. 70 x 12 / 30 x 12

Leg Extensions super setted with Seated Calf Raises:
1. 130 x 12 / 200 x 12
2. 130 x 12 / 200 x 12
3. 130 x 12 / 200 x 12

This week Mike has me on a one week intro / taper block with a bit higher reps then I have been doing so far. Good workout to start the week off!

[EB68]

Nice work.

[Vanguard1965]

Tuesday - January 15, 2013

Weight 197..6 lbs

Macro's - Protein 275 g, Carbs 195 g, Fat 68 g - Calories 2492

This one week block Mike only has me working out Monday, Wednesday and Friday, normally Mike has me training 6 days a week.

Nice work.

Thanks!

[Bo_Flecks]

In reading some of your stuff, it seems like we have a lot of the same beliefs about nutrition and training. Good to have you around!

[Vanguard1965]

Wednesday January 16, 2013

Weight 196 lbs

Macro's - Protein 275 g, Carbs 275 g, Fat 68 g - Calories 2812

Workout: - Working weight only

Squat:
1. 215 x 3
2. 215 x 3
3. 215 x 3

Bench:
1. 190 x 3
2. 190 x 3
3. 190 x 3

DB Bench:
1. 75 x 8
2. 75 x 8
3. 75 x 8
4. 75 x 8

Pullups
1. BW x 10
2. BW x 10
3. BW x 10

Lat Pulldown super setted with DB Lateral Raises
1. 150 x 8 / 30 x 8
2. 150 x 8 / 30 x 8
3. 150 x 8 / 30 x 8

Barbell Shrugs:
1. 110 x 10
2. 110 x 10
3. 110 x 10

DB Incline Curls:
1. 25 x 8
2. 25 x 8
3. 25 x 8

Good workout today. I could have gone heavier on barbell shrugs however all the olympic bars were in use so I used the heaviest fixed bar and went super slow with only 15 sec rest in between sets. I have never done DB Incline curls before and I was suprised how it really stretches the bicep and that I could not use heavy weight like I can on a barbell curl, its a really good exercise.

In reading some of your stuff, it seems like we have a lot of the same beliefs about nutrition and training. Good to have you around!

Thanks Bo_Flecks and congrats on getting third place in your competition!

[EB68]

Nice work! I agree with you on those incline DB curls, I can curl close to 2x as much weight on Concentration curls as I can with those. They sure do give a great pump though.

[Lou1se]

You made a lot of progress in such a short time. Especially impressed with your quad and ham development.

It would be very exciting to be training a completely different way to the one you're used to. Makes for an exciting journey!

Norton coached you and now Zourdos...nice!

[Vanguard1965]

Thursday- January 17, 2013

Weight 197.4 lbs

Macro's - Protein 275 g, Carbs 195 g, Fat 68 g - Calories 2492

Rest day today.

Nice work! I agree with you on those incline DB curls, I can curl close to 2x as much weight on Concentration curls as I can with those. They sure do give a great pump though.

Yes really good pump. I am definately going to have to do more of these.

You made a lot of progress in such a short time. Especially impressed with your quad and ham development.

It would be very exciting to be training a completely different way to the one you're used to. Makes for an exciting journey!

Norton coached you and now Zourdos...nice!

Thanks Lou1se! I think finding Layne early on and getting on the right foot as far as training and diet definately helped. Hiring him as my coach helped even more. My legs are a bit of a sore spot with me as they are good size however they don't really show the muscle seperation and hold the fat more then my abs and upper body. Hoping to make my legs a strong point next time I compete instead of a weakness. I am also trying to bring up my chest, shoulders and arms to help balance out my legs. All this work and progress and yet still so much to do!

As far as the coaching is concerned I feel so fortunate to work with both Layne and Mike. I am hoping with Mike's help to duplicate the progress I have already made and really take my physique to the next level. If you are going to dream might as well dream big!

[Vanguard1965]

Friday January 18, 2013

Weight 196.2 lbs

Macro's - Protein 275 g, Carbs 275 g, Fat 68 g - Calories 2812

Workout: - Working weight only

Squat:
1. 245 x 3
2. 245 x 3
3. 245 x 3
4. 245 x 3

Bench:
1. 225 x 3
2. 225 x 3
3. 225 x 3
4. 225 x 3

Decline Bench:
1. 185 x 6
2. 185 x 6
3. 185 x 6

Push Press:
1. 135 x 6
2. 135 x 6
3. 135 x 6

DB RDL superset with DB Bent Over Row:
1. 100 x6 / 80 x 6
2. 100 x6 / 80 x 6
3. 100 x6 / 80 x 6

Preacher Curl superset with Overhead Tricep Ext.
1. 117.5 x 6 / 130 x 6
2. 117.5 x 6 / 130 x 6
3. 117.5 x 6 / 130 x 6

Chinups superset with DB Rear Delt
1. BW x 8 / 35 x 8
2. BW x 8 / 35 x 8
3. BW x 8 / 35 x 8

Good workout although I am still not use to doing this many exercises and sets in one workout. This completes the one week intro cycle so curious what the next block from Mike will look like. This also marks 13 weeks since my competition and working with Mike so already 1/4 of the year training with Mike has past. Time is flying by!

[EB68]

That is alot of volume for sure. 16 months until your next show? You will be a beast for sure in that amount of time.

[Vanguard1965]

Saturday - January 19, 2013

Weight 197..8 lbs

Macro's - Protein 275 g, Carbs 195 g, Fat 68 g - Calories 2492

No workout today.

I gained 1.8 lbs since last Saturday which is a lot more then I would have liked however this week had a lot more hypertrophy training so not sure if that would make a difference or not. Oddly the morning after workiing out my weight was 197.6 lbs and after a non workout day was 196 lbs. One thing I have learned is that weight gain just like weight loss is never linear.

If my training follows the same pattern as it has been I should be getting a 4 week volume block next. I plan on trying a new test booster to go along with the 4 week block. I have used DAA in the past all on its own and found it to have a postiive effect. Not sure it resulted in any better muscle gain but I figure it can't hurt. Mutant Test also has DAA but also has stinging nettle which is suppose to help increase free testosterone.

That is alot of volume for sure. 16 months until your next show? You will be a beast for sure in that amount of time.

Yeah it kind of scares me to see what this next exercise block from Mike is going to be like. LOL

Hopefully I can add some decent muscle in the next year. I think that is what I love most about bodybuilding, to see what I am capable of achieving.

[jonnyboy44]

Hi vanguard
Great progress Will be following for sure
Respect to you
Jon

[Vanguard1965]

Thanks Jon appreciate the support. Looks like you have been making some good progress yourself!

[Vanguard1965]

Sunday - January 20, 2013

Weight 196..8 lbs

Macro's - Protein 275 g, Carbs 195 g, Fat 68 g - Calories 2492

No workout today.

Its funny, yesterday I was up 1.8 lbs from the previous Saturday. Today I am down a pound from last Sunday.
Decided to start taking Mutant Test this morning. If I like the results I will run a 4 weeks on 2 weeks off cycle of this stuff going forward.

[Vanguard1965]

Monday January 21, 2013

Weight 197.8 lbs

Macro's - Protein 275 g, Carbs 275 g, Fat 68 g - Calories 2812

Workout: - Working weight only

Squats:
1. 215 x 10
2. 215 x 10
3. 215 x 10

Deadlifts:
1. 325 x 1
2. 325 x 1
3. 325 x 1
4. 325 x 1
5. 325 x 1

Pullups:
1. BW x 13
2. BW x 9

Bent Over Row / DB Alt. Curls
1. 135 x 15 / 30 x 15
2. 135 x 15 / 30 x 15
3. 135 x 15 / 30 x 15

DB Rear Delt / Standing Calves
1. 40 x 12 / 90 x 20
2. 40 x 12 / 90 x 20
3. 40 x 12 / 90 x 20

Good workout tonight. Mike has me doing a 4 day split for the next 4 week block with the difficulty getting harder each week.. Lots of higher hypertrropy sets then I have been doing so hoping to see some good muscle gain from this block. Up for the challenge of crushing this block!

[EB68]

Nice work, hopefully this program will get you some nice gains.

[Vanguard1965]

Tuesday - January 22, 2013

Weight 199.2 lbs

Macro's - Protein 275 g, Carbs 275 g, Fat 68 g - Calories 2812

No workout today.

Squat:
1. 245 x 1
2. 245 x 1
3. 245 x 1
4. 245 x 1

Bench:
1. 190 x 10
2. 190 x 10
3. 190 x 10

Seated Barbell Military Press:
1. 95 x 10
2. 95 x 10
3. 95 x 10

DB Incline Bench:
1. 60 x 8
2. 60 x 8
3. 60 x 8
4. 60 x 8

Dips:
1. BW x 15
2. BW x 15
3. BW x 15
4. BW x 15

Close Grip Bench / DB Lateral Raise:
1. 95 x 12 / 30 x 12
2. 95 x 12 / 30 x 12
3. 95 x 12 / 30 x 12

Good workout today. Really liking this new 4 week block.

[Vanguard1965]

Wednesday- January 23, 2013

Weight 199.8 lbs

Macro's - Protein 275 g, Carbs 195 g, Fat 68 g - Calories 2492

No workout today.

[Lou1se]

My legs are a bit of a sore spot with me as they are good size however they don't really show the muscle seperation and hold the fat more then my abs and upper body. Hoping to make my legs a strong point next time I compete instead of a weakness. I am also trying to bring up my chest, shoulders and arms to help balance out my legs. All this work and progress and yet still so much to do!

I understand your frustration, I seem to have the same problem :/ But luckily I don't have to stand in front of any judges lol

Keep doing it V

As far as the coaching is concerned I feel so fortunate to work with both Layne and Mike. I am hoping with Mike's help to duplicate the progress I have already made and really take my physique to the next level. If you are going to dream might as well dream big!

It's going to be very exciting to see the progress you make from here. You did an amazing job in so little time, I think you started when you turned 46, losing weight at first.. this time you have a great base to work from - things will only get better! Enjoy the process :-)

Good workout although I am still not use to doing this many exercises and sets in one workout. This completes the one week intro cycle so curious what the next block from Mike will look like. This also marks 13 weeks since my competition and working with Mike so already 1/4 of the year training with Mike has past. Time is flying by!

You should be feeling and possibly seeing a difference emerging after 13+wks, nice "get the work done" volume! Has Mike told you what the main goal he has planned for you in regard to your training? Besides hypertrophy and balance ie- I expect you to be shifting this mass in so n so routine, volume to treble in main lifts.. I'm sure each client is different as far as the speed to which and how their body responds to new stresses, so the goal posts will change when necessary.

I had a little giggle at your being scared of what he was going to make you do the following week! Be brave

[Vanguard1965]

Thursday January 24, 2013

Weight 198.6 lbs

Macro's - Protein 275 g, Carbs 275 g, Fat 68 g - Calories 2812

Workout: - Working weight only

Squats:
1. 240 x 5
2. 240 x 5
3. 240 x 5
4. 240 x 5
5. 240 x 5
6. 240 x 5
7. 240 x 5
8. 240 x 8

Deadlifts:
1. 350 x 4
2. 350 x 4
3. 350 x 6

RDL:
1. 225 x 6
2. 225 x 6
3. 225 x 6

Pendlay Row/ Incline DB Curls
1. 185 x 5 / 35 x 6
2. 185 x 5 / 35 x 6
3. 185 x 5 / 35 x 6

BFR Leg Curls / Seated DB Calf Raises ( BFR= Blood Flow Restricted )
1. 50 x 15 / 30 x 15
2. 50 x 15 / 30 x 15
3. 50 x 15 / 30 x 15

Have to admit this was a pretty brutal workout but good if you know what I mean. BFR is a special kind of pain. Legs are fried!

You should be feeling and possibly seeing a difference emerging after 13+wks, nice "get the work done" volume! Has Mike told you what the main goal he has planned for you in regard to your training? Besides hypertrophy and balance ie- I expect you to be shifting this mass in so n so routine, volume to treble in main lifts.. I'm sure each client is different as far as the speed to which and how their body responds to new stresses, so the goal posts will change when necessary.

I had a little giggle at your being scared of what he was going to make you do the following week! Be brave

I am seeing changes most definately. Actually I told Mike what I want which is to put on as much muscle in the next year with focus on my Legs, Chest, Shoulders and Arms. Strength, Power and Hypertrophy are all parts that need to be trained at the same time in order to see optimal results with a little more focus being placed on hypertrophy for muscle gain. Your right about everyone being different and responding differently. Mike looks at the results of the workouts and then uses that to create the next block of training

After tonights workout it would appear I was fully justified in being scared but I made it through. So the old adage "that which does not kill you makes you stronger" totally applies.

[EB68]

Strong session today. That is a brutal squat series.

[Vanguard1965]

Strong session today. That is a brutal squat series.

I had a pretty rough nights sleep as I kept waking up and having to change position. Legs feel just as fried this morning as they did last night. Glad I have three days to recover before I train legs again.

[Lou1se]

Your squats caught my eye too! 8 reps on the last set!

Could you please explain - restricted blood flow noted in Leg Curls.

Sleep deprivation caused by soreness You have my sympathies if you are also experiencing joint pain, otherwise I couldn't give a rats

[Vanguard1965]

Your squats caught my eye too! 8 reps on the last set!

Could you please explain - restricted blood flow noted in Leg Curls.

Sleep deprivation caused by soreness You have my sympathies if you are also experiencing joint pain, otherwise I couldn't give a rats

Not sure I would call it soreness it feel more like growing pains. No joint pain so no sympathies.

As for explaing BFR check out this link. http://www.biolayne.com/training/blo...olic-exercise/

[Vanguard1965]

Friday January 25, 2013

Weight 199 lbs

Macro's - Protein 275 g, Carbs 275 g, Fat 68 g - Calories 2812

Workout: - Working weight only

Bench:
1. 210 x 5
2. 210 x 5
3. 210 x 5
4. 210 x 5
5. 210 x 5
6. 210 x 5
7. 210 x 5
8. 210 x 8

Push Press:
1. 145 x 5
2. 145 x 5
3. 145 x 5
4. 145 x 5

Incline Bench:
1. 135 x 6
2. 135 x 6
3. 135 x 6
4. 135 x 6

Bar Front Raise / Bar Shrug
1. 40 x 12 / 135 x 20
2. 40 x 12 / 135 x 20
3. 40 x 12 / 135 x 20

Pushups / Bar Curl
1. BW x 20 / 30 x 20
2. BW x 20 / 30 x 20
3. BW x 20 / 30 x 20

Good workout. Very challenging week to kick off this block. I have a feeling I will sleep well tonight.

[Vanguard1965]

Saturday - January 26, 2013

Weight 198 lbs

Macro's - Protein 275 g, Carbs 195 g, Fat 68 g - Calories 2492

No workout today.

14 weeks since I competed. Weight is only up .2 lbs from last Saturday but I was up to almost 200 lbs during the week so no change in macros for now. My daughter takes dance classes and each year the studio does a child /parent dance which I have done the last 2 years. It was actually seeing myself on tape that first year that made me realize how heavy and out of shape I was and helped push me to go on a diet. Today I will start my third year and while I would probably never do this on my own its great to do something like this and spend some bonding time with my daughter who will be turning 14 in April.

[Vanguard1965]

Sunday - January 27, 2013

Weight 199.4 lbs

Macro's - Protein 275 g, Carbs 195 g, Fat 68 g - Calories 2492

No workout today.

Almost feel normal today, by tomorrow I should be ready to go for week 2 of this 4 week volume block I am currently on.



Dr. Layne Norton and Dr. Jacob Wilson have a new radio show on RX Muscle Radio called Muscle College Radio which you can listen to their first podcast here. http://rxmuscle.com/2013-01-11-01-57...l#.UQSICGfWix3 Its about 50 minutes long and they go into a lot of the science behind the type of training I am currently doing with Dr. Mike Zourdos. In fact Mike is working with Layne on his training as well at the moment and all three train and work in Floirida. Its cool when you get guys with Phd's who are also bodybuilders and powerlifters as they can help bridge the gab between science geek and gym rat.