Legacyfighter's Contest Prep

[NoLimitz]

Weight: 194.0

Top Sets:

Pull-ups: 10lbx12
Pull-ups (giant set): 17=9,4,4
DB Rows: 45x20

Really solid workout today. Numbers are up from last time, and Bodyweight is down. Both good things. I was getting a good stretch and contraction during all my sets. Bicep pump was less today, so more stress on lats. Great overall workout today.

So I had a nice 2.5lb jump after my cheat meal yesterday. Looking forward to another cheat meal today. Then strict dieting for a few days. This may sound crazy, but right now I don't think I want anymore cheat meals. I like having the structure of a strict diet, plus the day after a cheat meal I look like crap. I know its better that I do this so I don't drop weight too fast, and maybe even put on some muscle mass, but its still messing with my mind.

im the exact same way man! After i have a cheat meal and gained some back, i feel like utter ****..Even though its supposed to increase your leptin levels. I mentally refuse to believe its doing me good, when it possibly is.... lol

[Legacyfighter]

im the exact same way man! After i have a cheat meal and gained some back, i feel like utter ****..Even though its supposed to increase your leptin levels. I mentally refuse to believe its doing me good, when it possibly is.... lol

There is no doubt in my mind that I need it, because I was losing weight way too fast. But it just looks like I'm starting to regress after a cheat meal. Oh well, mind games are mine to win.

[Legacyfighter]

Weight: 195.6

Top Sets:

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.

[NoLimitz]

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.

[NoLimitz]

just lookin for your opinion on this

[Legacyfighter]

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.

[NoLimitz]

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.

Ay well that makes sense, switching it up every month pretty much? so Low Volume, High intensity. What are your rest times for this? 2-3min? Then moderate is 1-2min, then high volume is 30-45 seconds?

[Legacyfighter]

Ay well that makes sense, switching it up every month pretty much? so Low Volume, High intensity. What are your rest times for this? 2-3min? Then moderate is 1-2min, then high volume is 30-45 seconds?

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.

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.

[Legacyfighter]

Weight: 194.8

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.

[Legacyfighter]

192.8


















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:
Military: 110x18
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.

[Legacyfighter]

Weight: 192.2

Top Sets:
Deficit Deadlift: 325x10
GM: 145x12
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.

[NoLimitz]

hey when your counting your cals, do you count all carbs? I ask this because i have these tortillas that are:

80kcals
8g protein
18g carbs - 12g fiber
3g fat

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?

[Legacyfighter]

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.

[Legacyfighter]

Yesterday

Weight: 194.4

Top Sets:
DB Rows: 55x20
DB Rows: 45x16
Pulldowns: 105x17

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.

[Legacyfighter]

Yesterday:

Weight: 196.4

Top Sets:

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.

Today:

Weight: 194.8

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...

[Legacyfighter]

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

[NoLimitz]

Yesterday:

Weight: 196.4

Top Sets:

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.

Today:

Weight: 194.8

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...

Cant wait to see progression, keep on pushin it bro!

[Legacyfighter]

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.

Today

Weight:195.2

DB Bench: 95x16
DB Bench: 80x14
Cable Tri Ext: 130x20
Pushups: BWx17
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.

[PNC]

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.

[Legacyfighter]

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 don't have shredded glutes your not in true contest shape.

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.

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%