Legacyfighter's Contest Prep

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  1. Senior Member
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    Very good. I am subbed to keep up with ya.

  2. Advanced Member
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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.
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  3. Advanced Member
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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.
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    •   
       

  4. Advanced Member
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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.
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  5. Advanced Member
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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.
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  6. Advanced Member
    Legacyfighter's Avatar
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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
  7. Advanced Member
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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.
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  8. Advanced Member
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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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  9. Advanced Member
    Legacyfighter's Avatar
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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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  10. Advanced Member
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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.
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  11. Advanced Member
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    Posing video. Feel free to leave comments and tips. I realize I still have a lot of leaning out to do. I may end up coming into the first show in the mid 170s. Oh well, not too concerned with the number in the scale

    http://www.youtube.com/watch?v=IhBFr...e_gdata_player
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  12. Advanced Member
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    Weight: 184.4

    CG Bench: 235x7
    CG Bench: 195x14
    Bar Skull= 21
    Skull Crusher: 90x8
    Incline CG bench: 120x12

    Chest and triceps were blown out by halfway through the workouts. **** git intense. Great lift today. Legs tomorrow... I'm a little scared
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  13. Senior Member
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    Wanted to let you you back is nice (total Homo) you have good widtha dn nice muscles. Looking good bro, whats the timeline again?
  14. Advanced Member
    Legacyfighter's Avatar
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    Haha thanks. I'm about 7 weeks out. I've still got a long way to go. Hoping things really start tightening up soon
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  15. Advanced Member
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    Weight: 184.2

    Top sets:

    Smith calves: 280x20
    DB Lat Raise: 25x20
    EZ Curl: 70x14

    Very happy with today's numbers. Monster pump and felt pretty damn strong today. Still getting leaner. Seeing more and more separation in my shoulders.
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  16. Advanced Member
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    9/28/12

    Weight: 184.0

    Top Sets:

    Incline CG Bench: 195x10
    Incline CG Bench: 145x16
    OH EZ Ext: 60x20
    Standing DB Press: 25x17
    OH Straight Bar Ext: 60x19
    DB Bench: 45x19

    Ridiculous pump today. I beat almost all of my numbers from the previous session. Pretty high volume today. I felt pretty strong on everything. Not really sure why my weight is still up, but I'm still looking leaner so I'm not extremely worried about it. I'm assuming this is not my set weight so a total loss of 15 lbs with about 8-10 more to go...
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  17. Advanced Member
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    Yesterday

    Weight: 183.6

    Top sets:

    RDL: 305x12
    Leg Press : 415x20
    Squats: 235x12

    Absolutely brutal workout yesterday. My legs were unbelievably pumped, the burn was very nice. At about halfway through the workout, I was struggling not to throw up, lol.
    Again, great leg day
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  18. Advanced Member
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    183.0

    Top sets

    UH row:175x10
    UH Row:145x13
    UH Row: 125x15
    UH pulldown: 135x20

    Ridiculous volume today. Great pump, felt strong. Weight is the lowest yet, and my delts are beginning to separate nicely
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  19. Advanced Member
    Legacyfighter's Avatar
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    Weight: 183.4

    Top sets

    DB Calves: 65x30
    DB Lateral Raise: 20x26
    UR Row: 70x16
    BB Curl: 70x15

    Great pump today, ESPECIALLY shoulders. Reps were up from last time on just about everything. Biceps felt much stronger today. I'm still looking leaner, but the scale hasn't moved much over the last 10 days. Probably going to adjust the diet a bit
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  20. Advanced Member
    Legacyfighter's Avatar
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    Weight: 183.0

    Top Sets:
    CG Bench: 245x6
    CG Bench: 205x12
    Bar Skull: 21
    Skull Crusher: 95x11

    This workout was absolutely nuts. My tris have never gotten so fatigued. By the end of the workout, the pump was gone and I could barely get them to contract. On my first set of incline CG bench, the last exercise, I only got 2 reps at 125lbs... WTF, haha. Great workout though. Killed it up until the end when I just had nothing left to give.
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  21. Advanced Member
    Legacyfighter's Avatar
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    weight: 182.0

    Top Sets:
    Oly Squat: 325x6
    Oly Squat: 285x8
    Oly Squat: 235x15
    GM: 165x8

    Over 100 reps total on squats alone today. My entire body feels absolutely trashed. Legs are completely dead. its over 2 hours post workout and i'm still breathing hard... This is insane. i don't think the human body was meant to do this.

    On a different note, my weight is FINALLY coming down again. I looked visibly leaner this morning upon waking. I should be 179 by the end of this training cycle. yea buddy! its coming together now.
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  22. Advanced Member
    Legacyfighter's Avatar
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    181.6

    Parallel Pull ups : 35x12
    Parallel Pull ups : BWx17
    Parallel pulldowns: 140x14
    DB Rows: 50x22

    Great lat pump today. Tons of volume. I beat nearly every number from last time. Felt pretty strong, and getting leaner still
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  23. Advanced Member
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    Not sure where my posts disappeared to... I has posted the last few workouts on here. Oh well.

    Yesterday: 182.6

    Top lifts:
    Incline CG bench : 205x6
    Incline CG bench : 155x17
    EZ OH Ext: 65x15 OH Straight Ext : 65x15

    Today : 181.4

    RDL:315x13
    Leg Press : 425x28
    Olympic squats : 245x9,9,8,6,9

    Yesterday's chest and triceps workout was awesome. Great pump, felt strong, especially towards the end. Today was a brutal leg day. Thought I was going to die. By the time squats rolled around I had nothing left. Great workout though. Oh, just bout some TK Knee sleeves and used them today. Best my knees have EVER felt while lifting. I freaking love them
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  24. Advanced Member
    Legacyfighter's Avatar
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    Pic update:

    Tuesday : 181.4

    RDL: 315x13
    Leg Press : 425x28
    Olympic Squat: 245x9(legs were dead)

    Wednesday : 182.4

    UH BO Rows: 185x9
    UH BO Rows: 155x11
    UH BO Rows : 135x11
    UH Pulldown : 140x17

    Wicked lat pump. Really felt weak today. I've got to be overtrained.

    Today: 182.0

    Stair DB Calves: 75x35
    Lat Raises : 20x27
    UR Rows: 75x15
    CG BB Curls: 75x15

    Insane pump in my calves and delts. Still feeling rundown today. Glad my deload starts tomorrow.

    A little update teaser.


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  25. Advanced Member
    Legacyfighter's Avatar
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    Tomorrow is the end of my deload, I'm up to 188.0 after a couple cheat meals. After the deload day 1 cheat meal i looked pretty crazy. Veins popping everywhere. Chest, lats, shoulders, upper, lower, and middle abs, upper thighs, and Serratus. Looked huge and pretty tight.

    I'm still needing to drop about 6lbs of fat, which is very doable. Diet gets very intense the last 4 weeks. The peaking and drying out strategy has already been planned out. My cardio has been slightly increased. Fats reduced, carbs slightly reduced, protein slightly reduced. Off days have become pretty much protein and green veggies.

    Next few weeks are going to be terrible and awesome. Excited to see how things go
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  26. Senior Member
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    Very Nice!

    Who is doing your diet and pre contest prep plan?

    What kind of cardio plan do you have, Bike, Stair Stepper, Eliptical, Treadmill, ect.
  27. Advanced Member
    Legacyfighter's Avatar
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    http://renaissanceperiodization.com/

    My buddy Mike is a co-owner and is doing my prep. Everything is very scientific in their approach. No "bro-science" BS.

    For cardio its inclined walking only. Everything else tends to drop mass off your legs when dieting hard and when done in high volumes.
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  28. Senior Member
    02sixxer's Avatar
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    Good stuff, I checked out their site. Are you using them for both diet and training?
  29. Advanced Member
    Legacyfighter's Avatar
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    Yes sir. That's why I've been so vague about my diet and my lifting sessions. These guys are pretty good. They are very reasonably priced. One of their diet clients just broke the all time raw powerlifting total at 220, Dan Greene.
    The owners nick and Mike are immensely strong. Nick just dead lifted 500x15 strict reps, motivational bounce/touch n go
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  30. Advanced Member
    Legacyfighter's Avatar
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    Yes sir. That's why I've been so vague about my diet and my lifting sessions. These guys are pretty good. They are very reasonably priced. One of their diet clients just broke the all time raw powerlifting total at 220, Dan Greene.
    The owners nick and Mike are immensely strong. Nick just dead lifted 500x15 strict reps, not bounce/touch n go
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  31. Advanced Member
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    Yesterday

    Weight: 184.6


    Bench: 225x10 (weak sauce)
    Bench: 205x10
    Skull Crusher: 95x10
    CG Bench: 95x18
    Incline DB Bench: 40x19

    Weight from carb up is coming off quickly. I was hoping for more reps on bench, but I really started dieing out hard once I got to 8 reps. Elbow was killing me, so I've been icing it down, hoping that helps
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  32. Advanced Member
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    Thursday

    182.6

    Squat: 275x14
    Good morning : 165x8
    Squat: 225x18
    Squat: 185x25

    Felt incredibly drained after this squat session. Nearly 200 reps on squats today... Good session though.


    Friday

    182.4

    UH Pull ups : 45x10
    UH Pulldown : 130x22
    UH Row: 135x12

    Another high volume back day. Lats, traps, and rhomboids had an insane pump. Really solid session.


    Saturday

    182.0

    Stair DB Calves : 75x35
    Lat Raises : 20x25
    DB UR Row: 20x20
    DB curls: 35x13

    Monster pump in calves and shoulders. Starting to feel tired all the time already. Next 3 weeks are going to suck!
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  33. Advanced Member
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    Sunday was a cardio only day. weighed 181.6

    Monday

    Weight: 180.4

    Incline Bench: 195x10
    Incline Bench: 165x13
    OH BB Tri Ext: 75x14 PR

    Don't usually run into PR's this far into contest prep. I feel like i've been holding onto muscle mass very well. My fat is finally starting to melt off. Just hoping its not too little too late. Great pump in chest and tris today. By the time I got to dips, i had nothing left.


    Tuesday:

    178.6 BOOM!!!

    Deadlift: 355x7 PR? not sure about this
    Back Extensions: 50x18 Insane pump in hams, glutes, and low back
    Squats: 235x13 absolutely dead by this point
    DEEP Walking DB Lunges: 70'sx20 steps, 10 per leg

    This prep is really starting to drag me down now. I died out very early in this workout. I know deadlifts are draining, but damn... The lunges were absolutely brutal. Wanted to just leave the gym, motivation is in the tank, but determination is through the roof.. Not sure if that makes sense, but if you've every done any strict contest dieting, you'd understand. Looking much leaner this morning. just a few more lbs to go. By the time I dry out I may end up being high 160's... Not happy about that, but I WILL be LEAN.
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  34. Senior Member
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    dropping that weight
  35. Advanced Member
    Legacyfighter's Avatar
    Stats
    5'8"  205 lbs.
    Join Date
    Oct 2010
    Posts
    975
    Rep Power
    17499
    Level
    24
    Lv. Percent
    43.09%

    Quote Originally Posted by 02sixxer
    dropping that weight
    This is the smallest and leanest I've been in 5 years... I feel small even though I don't really look much smaller
    Need2 Transformation Progress http://anabolicminds.com/forum/needtobuildmuscle-mrsupps/167648-legacyfighters-needtobuildmuscle-contest.html
  36. Senior Member
    02sixxer's Avatar
    Stats
    6'2"  215 lbs.
    Join Date
    Sep 2012
    Posts
    1,654
    Rep Power
    389587
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    41
    Lv. Percent
    16.02%
    Achievements Activity ProPosting Pro

    Yeah when I am light, everyone comments that I look bigger. Like right now I am 210lbs and everyone makes comments about how big I look. At 240, I am a lot stronger but everyone thinks I look bigger now.
  37. Advanced Member
    Legacyfighter's Avatar
    Stats
    5'8"  205 lbs.
    Join Date
    Oct 2010
    Posts
    975
    Rep Power
    17499
    Level
    24
    Lv. Percent
    43.09%

    Yea its crazy how that works.

    Just thought I should rep renaissance Periodizationand Dan Greene a little more... Here he is breaking the all time raw powerlifting total at 220..

    http://m.youtube.com/watch?feature=s...eature%3Dshare
    Need2 Transformation Progress http://anabolicminds.com/forum/needtobuildmuscle-mrsupps/167648-legacyfighters-needtobuildmuscle-contest.html
  38. Advanced Member
    Legacyfighter's Avatar
    Stats
    5'8"  205 lbs.
    Join Date
    Oct 2010
    Posts
    975
    Rep Power
    17499
    Level
    24
    Lv. Percent
    43.09%

    177.8

    Top Sets:
    Bench: 235x9
    Bench: 215x9
    Skull Crusher: 100x11
    Tricep pushdown: 135x14

    So, obviously strength has dropped a bit, but I have lost 20lbs... Still putting up decent numbers. This workout actually went really well. Had a good pump, and stayed in my zone the whole time. Only two weeks and 3 weeks out from my shows. Diet is serious. Workout is serious. Motivation is through the roof. Focus is dialed in. Posing is looking better and better. **** is getting real
    Need2 Transformation Progress http://anabolicminds.com/forum/needtobuildmuscle-mrsupps/167648-legacyfighters-needtobuildmuscle-contest.html
  39. Board Sponsor
    Distilled Water's Avatar
    Stats
    5'9"  191 lbs.
    Join Date
    Oct 2006
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    9,837
    Rep Power
    2469152
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    76
    Lv. Percent
    80.81%
    Achievements Activity VeteranActivity ProActivity AuthorityPosting ProPosting Authority

    Keep truckin
    Serious Nutrition Solutions Representative
  40. Senior Member
    02sixxer's Avatar
    Stats
    6'2"  215 lbs.
    Join Date
    Sep 2012
    Posts
    1,654
    Rep Power
    389587
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    41
    Lv. Percent
    16.02%
    Achievements Activity ProPosting Pro

    You still alive? How ya been doing?
  

  
 

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