Legacyfighter's Contest Prep

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  1. PNC
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    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.

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    Legacyfighter's Avatar
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    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.
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    Top Lifts:

    Sumo squat: 335x4 no bueno (form was off)
    Sumo Squat: 295x10
    Sumo squat: 245x12
    GM: 165x8

    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.
    Need2 Transformation Progress http://anabolicminds.com/forum/needtobuildmuscle-mrsupps/167648-legacyfighters-needtobuildmuscle-contest.html
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    Weight 193.4

    Pull-ups: 15lbsx12
    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.
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    Weight: 193.2

    Top Sets:
    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.
    Need2 Transformation Progress http://anabolicminds.com/forum/needtobuildmuscle-mrsupps/167648-legacyfighters-needtobuildmuscle-contest.html
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    Legacyfighter's Avatar
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    Weight: 192.0

    Top sets:

    Low deads: 335x8 grip issues
    GM: 155x10
    Hack squat: 245x17
    Squat: 245x10

    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
    Need2 Transformation Progress http://anabolicminds.com/forum/needtobuildmuscle-mrsupps/167648-legacyfighters-needtobuildmuscle-contest.html
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    Weight: 190.2

    Top Sets:

    DB Rows: 60sx20
    DB Rows: 50sx17
    Pulldowns: 110x18

    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.
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    SweetLou321's Avatar
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    bbing now? all over the place lol
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    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.
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    Yesterday

    Weight: 190.6

    Top Lifts:

    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.
    Need2 Transformation Progress http://anabolicminds.com/forum/needtobuildmuscle-mrsupps/167648-legacyfighters-needtobuildmuscle-contest.html
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    Today, 189.0

    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%
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    193.2

    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.
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    In for more
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    Quote Originally Posted by Legacyfighter
    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.
    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.
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    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
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    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.
    Need2 Transformation Progress http://anabolicminds.com/forum/needtobuildmuscle-mrsupps/167648-legacyfighters-needtobuildmuscle-contest.html
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    Weight: 190.2

    Top sets:

    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.
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  18. Registered User
    Legacyfighter's Avatar
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    Weight: 190.0

    Top Sets:

    Oly squat: 335x5
    Oly Squat: 295x8
    Oly squats: 245x13
    GM: 155x9

    Not happy with my set ar 335, but I feel pretty good about everything else. Legs are starting to lean out more.
    Need2 Transformation Progress http://anabolicminds.com/forum/needtobuildmuscle-mrsupps/167648-legacyfighters-needtobuildmuscle-contest.html
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    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.
  20. Registered User
    Legacyfighter's Avatar
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    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.
    Need2 Transformation Progress http://anabolicminds.com/forum/needtobuildmuscle-mrsupps/167648-legacyfighters-needtobuildmuscle-contest.html
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    Very good. I am subbed to keep up with ya.
  22. Registered User
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    Quote Originally Posted by 02sixxer
    Very good. I am subbed to keep up with ya.
    Thanks a bunch. I should be posting some pic updates soon.
    Need2 Transformation Progress http://anabolicminds.com/forum/needtobuildmuscle-mrsupps/167648-legacyfighters-needtobuildmuscle-contest.html
  23. Registered User
    Legacyfighter's Avatar
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    Weight: 188.0

    Top Sets:

    Pull-ups: BW+25x 12
    Pull-downs: 130x14
    DB Rows: 40x21

    Great stretch and contraction today. Nice Lat pump. Felt strong today as well. Starting to notice some real changes in my arms. They definitely look bigger AND leaner. Other people have commented on this as well. Things are starting to come together.
    Need2 Transformation Progress http://anabolicminds.com/forum/needtobuildmuscle-mrsupps/167648-legacyfighters-needtobuildmuscle-contest.html
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    Weight: 188.4

    Top Sets:

    Smith Calves: 275x18
    DB Lat Raise: 20x20
    EZ Curl: 65x13

    Ridiculous pump today. Everything felt good. Still feeling strong.
    Need2 Transformation Progress http://anabolicminds.com/forum/needtobuildmuscle-mrsupps/167648-legacyfighters-needtobuildmuscle-contest.html
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    Weight: 187.4

    Weight is the lowest yet of this prep, and tomorrow will be even lower. Fat is melting off now.

    Just finished a mile swim for my cardio today. I've been pretty active today as well just walking around and running errands. Expecting to be 186 tomorrow morning upon waking.

    Back in the gym tomorrow killing it.
    Need2 Transformation Progress http://anabolicminds.com/forum/needtobuildmuscle-mrsupps/167648-legacyfighters-needtobuildmuscle-contest.html
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    Weight: 186.8

    Top Sets:

    Incline CG Bench: 185x9 weak sauce
    Incline CG Bench: 135x19
    OH EZ Ext: 55x18
    DB shoulder press: 20x20
    OH BB Ext: 55x18
    DB Bench: 40x17

    Solid session again. Still leaning out nicely. Great pump throughout the entire workout.
    Need2 Transformation Progress http://anabolicminds.com/forum/needtobuildmuscle-mrsupps/167648-legacyfighters-needtobuildmuscle-contest.html
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    186.8

    Top Sets:

    RDL: 295x12
    Leg Press: 405x18
    Oly Squat: 225x16

    Another brutal leg session. My workout partner laid in the floor for about 10 minutes after the session. Intense.
    Need2 Transformation Progress http://anabolicminds.com/forum/needtobuildmuscle-mrsupps/167648-legacyfighters-needtobuildmuscle-contest.html
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    Weight: 185.0

    Top Sets:

    EZ UH BO Row: 165x12
    EZ UH BO Row: 135x14
    EZ UH BO Row: 115x14
    Underhand Pulldown: 130x19

    Pretty awesome Lat pump today. I've never done rows with an EZ curl bar, it makes a huge difference. It adds about 2inches to the ROM and makes it much tougher. During these, back is also parallel to the floor, and no swing is allowed. If the bar doesn't touch my stomach the rep doesn't count. Weight dropped pretty drastically, almost 2lbs since yesterday. Obviously water fluctuation. I am looking leaner. Not quite where I should be at just under 8 weeks out, but getting closer.
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    Weight 185.2

    Solid session today. Calves, shoulders, and biceps had a ridiculous pump. I managed to get some pre lift progress pics.

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    Waist is getting much smaller. Can't tell from pics, but legs, back, and arms are leaning out.
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    184.0

    Just finished an hour of cardio. It's one of those sad 0 carb days. I'll be starving all day. At least I'm off today and I'll spend all day watching football. Then watching the fights tonight.
    Need2 Transformation Progress http://anabolicminds.com/forum/needtobuildmuscle-mrsupps/167648-legacyfighters-needtobuildmuscle-contest.html
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