Legacyfighter's Contest Prep
- 08-21-2012, 12:05 AM
- 08-21-2012, 02:08 AM
Originally Posted by NoLimitzNeed2 Transformation Progress http://anabolicminds.com/forum/needtobuildmuscle-mrsupps/167648-legacyfighters-needtobuildmuscle-contest.html
- 08-21-2012, 03:21 PM
Calf Machine: 140x25
Upright Row: 90x18
DB Curl: 35x12
Pretty ridiculous volume today. Everything got so freaking pumped. My calves were on fire after one set. Shoulders had a very nice pump, and biceps got almost too pumped. Had to let the blood drain out of my biceps between sets. New vascularity appearing in calves and biceps.Need2 Transformation Progress http://anabolicminds.com/forum/needtobuildmuscle-mrsupps/167648-legacyfighters-needtobuildmuscle-contest.html
08-21-2012, 05:59 PM
Now, i got a quick question for you. I've always trained with drop sets/ super sets. high volume, usually 15-10 reps for 4-5 sets. Been training like that for about a year. I just now switched it up to 5-10 reps with 2-3min rest. Lifting heavier. As i am currently cutting and going for strength. I dont really like strength training as much, so i was wondering is it that important to switch up the "type" (Hypertrophy/Strength) of routine every 3 months per say? Because when training hypertrophy before, i always switched up Exercises, Reps, Tempo, Rest. Etc.
08-21-2012, 06:00 PM
08-22-2012, 12:27 AM
Honestly for me I would say even more often than that. I would do a month of high volume, followed by a month of moderate volume moderate intensity, followed by a month of lower volume and high intensity. Then start back at the top. Ideally that's the way I would do things. When you start back at the beginning of your new 3 month training cycle you should be doing more weight or slightly more volume, or both even. Always try to progress from training cycle to training cycle.
Need2 Transformation Progress http://anabolicminds.com/forum/needtobuildmuscle-mrsupps/167648-legacyfighters-needtobuildmuscle-contest.html
08-22-2012, 12:45 AM
08-22-2012, 11:02 AM
1-3 minutes rest for everything. If you go with 30-45sec rest you will have to greatly decrease the amount if weight being used. This leads to a decreased training effect. Also, always stop a few reps shy of failure, this will also allow you to recover better between sets and get more overall volume.Originally Posted by NoLimitz
So month one would be 3-4 sets of 10-15 reps. Month two 4-5 sets of 6-10 reps. Month three 5-6 sets of 3-5 reps. For every phase you will be using the max weight you can for that specific rep range. If you eat correctly, you will put on muscle. If you're not growing eat more. If you're not getting stronger, eat more.
08-22-2012, 12:59 PM
Weight has stabilized since my cheat meals. So I'm looking right at 5lbs fat loss total. We won't count the 191 because that was after low carb and holding little water. 5lbs is almost exactly where I want to be at this point. I've got 19 more pounds to lose and almost 14 weeks to do it in. Should be easy.
At this point I look bigger and leaner than when I started. Neither of those are a bad thing. Moving in the right direction. Sticking to the plan.
08-23-2012, 04:03 PM
Here are the two weeks in pics. I'm roughly 14 weeks out of the competition. I feel like I'm a bit leaner and I look a bit bigger as well. I'm looking for a natural competition near the same time frame for extra practice.
Top Lifts today:
High incline DB Bench: 65x20
OH Cable Re Ext: 125x15
Incline DB Bench: 40x19
OH EZ Ext: 60x13
DB Bench: 45x15
Great workout today. Most numbers were way up, until the volume really started kicking my butt toward the end.
08-24-2012, 04:23 PM
Deficit Deadlift: 325x10
Hack Squat: 235x20
High Bar Squat: 235x15
All numbers went up today. Volume went up as well. By the end I was falling to the floor after each set. I didn't think I was going to make it through, but I did. This better pay off in the end.
08-25-2012, 10:23 PM
hey when your counting your cals, do you count all carbs? I ask this because i have these tortillas that are:
18g carbs - 12g fiber
Now, this added up not including the -fiber is 131kcals.. but the package says 80, what do you do?
Also, are you using myfitnesspal for your diet?
08-26-2012, 12:56 PM
Honestly I don't really count calories. I count protein from meat, fats from nut butters and oils, and carbs from rice and sweet potatoes.
If I were you i would just subtract the fiber from the carbs.
08-26-2012, 01:04 PM
DB Rows: 55x20
DB Rows: 45x16
This was another pretty high volume workout. My lats were dead by the end. I adjusted the technique a bit and it really seemed to take my biceps out.
Today I'm feeling pretty sick. Hoping its gone soon. We have a hurricane coming through, so a lot if gyms are closed today and tomorrow. I'm hoping I start feeling better by this afternoon and can get a lift in at some gym somewhere.
08-27-2012, 12:51 PM
Smith Calf Raise: 230x20
DB Upright Row: 35x16
BB Curl: 65x14
This is the highest volume day yet. However the muscle groups are relatively small, so not anywhere near as bad as my leg day. Sweating like crazy by the end of the workout.
My calves are quite sore today. Biceps and shoulders feel pretty good. I'm almost over this cold I think. It started to move down in my chest yesterday. I got a lot of that crap out and I feel quite a bit better today.
Today I get an entire day of clean cheating. I'm quite happy about that. However, the 10 days following will be very strict, no cheat meals. Next time I post pics I should be in the 180s...
08-27-2012, 02:51 PM
Just found another show on Nov. 10th. Planning on doing both shows. The Nov 10th one is an NGA natural show. The weight classes are a bit different. The plan for that one is to come in at 180 in the middle of light heavies. Then 176 for the NPC show two weeks later.
So right now I'm 11 weeks out of my first comp. I'm getting stoked
08-27-2012, 04:28 PM
08-28-2012, 04:31 PM
Yesterday I was still recovering from being sick (almost completely over it now) so I got to have a clean cheat all day. I consumed right around 4000 clean calories.
DB Bench: 95x16
DB Bench: 80x14
Cable Tri Ext: 130x20
Body Skulls: BWx21
Incline DB Bench: 40x13...
So much volume and pretty high intensity as well. My triceps are dead. I couldn't even feel them during the last few sets, it was like they were numb... Awesome workout.
08-28-2012, 05:54 PM
dude if your are going to compete you shouldnt be going up, maybe a pound or 2 following a high carb day but just being honest you don't look 11 weeks out, you look closer to 15 weeks. i promote a natural bb show and natty shows are about conditioning and if you dont have shredded glutes your not in true contest shape.
08-28-2012, 08:44 PM
Keep following along, I think I'll surprise you. Since I've decided to do this contest a few weeks before the other, we will be getting more aggressive. Again, good things to come.Originally Posted by PNC
I'm not quite sure what you mean by the only going up a pound or two after carb ups... It's all about how depleted your glycogen stores are before the carb up. If I happened to have a lot of sodium as well, obviously its going to add a bit more weight.
The plan is to drop 1.5 lbs a week. That's 16lbs. If its all fat I'm looking at 1% bf... Unrealistic, I'm hoping for 3%
08-29-2012, 04:58 PM
sorry but you look like you are more than 16 lbs over contest weight , you look more like 25lbs but contest dieting isnt easy so best of luck either way.
08-30-2012, 02:04 AM
I'm at 10% bf at 194 lbs. That means 19.4lbs of body fat to be 0%. 25 lbs would be a significant loss of muscle mass.
08-30-2012, 02:12 AM
Sumo squat: 335x4 no bueno (form was off)
Sumo Squat: 295x10
Sumo squat: 245x12
So much freaking volume today. I've been dreading this workout for the last five days... It hurt so good. Almost 20 sets total and finished in just over an hour. I thought the gym staff was going to have to clean me off the floor. It's not going to be easy to get out of bed in the morning.
08-30-2012, 04:02 PM
Giant Set Pull-ups: 10,5,5
DB Rows: 50lbx20
Great back session today. I beat or tied all my reps from last time, and used more weight. Very nice pump in my lats, traps, and rhomboids. Almost no pump in my biceps. Exactly what I've been wanting. Still leaning out.
08-31-2012, 03:35 PM
Calf machine: 145x27
BB upright Rows: 95x15
DB Curls: 40x12
Very very high volume today. My calves were on fire. I'm seeing better separation and vascularity in my calves. Upright rows took me a couple sets to get the right hand position, the first couple sets were bothering my shoulders. The delts are starting to get more separation. Biceps went well. Pump was solid all the way through and I swear my biceps look bigger than they sir when I started dieting, AND I've got new stretch marks to prove this. Things are going well so far.
09-03-2012, 03:04 PM
Low deads: 335x8 grip issues
Hack squat: 245x17
Today I had to use a bar with almost no knurling. It seriously felt like a smooth bar. Grip was the limiting factor on deficit deadlifts. Hack squats went really well, but I had to shorten rest periods. Short rest periods really got to me during squats. I just died out. Another really solid session.
I'm looking pretty lean today. Serratus are starting to show even when not flexing. Things are comic.g together
09-04-2012, 09:03 PM
DB Rows: 60sx20
DB Rows: 50sx17
Another day of insane volume. Everything felt awesome. Great contractions, minimal bicep involvement. Weight is down and I'm looking leaner. 10 weeks out today. I've got a lot of progress to make yet, but I have no doubt that I will make it.
09-04-2012, 10:45 PM
09-05-2012, 03:05 AM
Yea, I've always wanted to do at least one Bodybuilding comp. You can learn so much about how your body reacts to diet and exercise when getting ready for a comp. That's the main reason I'm doing it. Plus all the volume is really going to set me up nicely when I decide to go back to powerlifting. My technique has gotten much better on squats because of BB'ing.
Once I finish with my competitions in November I'll be switching back to a powerlifting and Olympic lifting hybrid program. I'm hoping I don't catch the Bodybuilding bug and just want to continue doing that... I would rather be a strength/power athlete.
09-06-2012, 09:43 AM
Smith Calves: 245x26
DB upright Rows: 40sx20
Cable curls: 110x14
Ridiculously high volume yet again. PRs across the board. Monster pump in my delts. Had some cool new vascularity wrapping all the way around my bicep and front of my shoulders. Still looking leaner.
09-06-2012, 04:28 PM
Today is the first day of my deload. Weight is right on track. Still have a long way to go in 10 weeks, but still feeling good about coming in at sub 4%
09-07-2012, 09:52 AM
Weighed in several hours earlier than normal, and ate a little later than normal last night. So my weight today most likely isn't very accurate.
Day 2 of deload felt great. Feels like I'm doing speed reps.
09-07-2012, 09:55 AM
09-07-2012, 09:57 AM
You'd be surprised. Bf fluctuates a lot with water retention. I was looking at losing like 40 lbs. got my bf tested at 210 and was 9%. I ended up weighing 188 at weigh ins and was heavy.Originally Posted by Legacyfighter
09-07-2012, 06:50 PM
Oh yea, I definitely understand that. But ive been down around 5-6% bf before. Occassional carb ups and lots of water tend to give a bit better idea of actual bodyfat loss, if that makes sense. I could drop ten lbs in the next three days with strict carb and glycogen depletion.
Yesterday I weighed in at 189, but 3 of that is probably water so my real weight is around 192-193. I started off at 199 so 6-7 lbs of real weight loss is all that I would count
09-11-2012, 02:10 PM
Weight is holding right around 190 still. I have one day left of my deload then its back to smashing some real weights for a while. I'm freaking stoked about it. I'm set to drop another 10 lbs of body fat over the next 5 weeks. That should put me very close to contest shape. The 4 weeks after that is going to be getting those striations in the quads and glutes.
09-13-2012, 11:32 AM
CG Bench: 225x8
CG Bench: 185x14
Bar Skull: BWx18
CG Bench: 95x18
Skull Crusher: 85x8
Incline CG Bench: 115x13
Great workout today. Coming back hard after my deload week. Weights felt pretty light. Felt very strong. Excited about heavy legs tomorrow. Should be fun.
09-14-2012, 11:43 AM
Oly squat: 335x5
Oly Squat: 295x8
Oly squats: 245x13
Not happy with my set ar 335, but I feel pretty good about everything else. Legs are starting to lean out more.
09-14-2012, 04:34 PM
Read through you log. Not bad. You have good muscle structure on your legs. They should look beastly at 3%.
I didn't catch your show date. May of missed it. How far out are you?
On your cheats/ refeeds ( not really a refeeds at 200-250 carbs) what do you go for fats? Normally I am at 2200 cals but my carbs at 100-125 so I refers high carbs moderate fat moderate protein.
09-14-2012, 09:22 PM
Thanks for dropping in. My refeeds are only one meal and usually ill do a chicken or stk burrito or 2-3 bowls of cereal. Trying to stay around 25g of fat or less with those meals and around 200g of carb for the one meal.
Honestly I wish i had more time coming into this show. Im currently 9 weeks out. Lots of progress yet to make. Sitting at 9% bf. The goal is to drop 1 % a week for the next 5-6 weeks then slow it down a bit to get that last little bit of fat off.
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