Legacyfighter's Contest Prep

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  1. 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.
    Need2 Transformation Progress http://anabolicminds.com/forum/needtobuildmuscle-mrsupps/167648-legacyfighters-needtobuildmuscle-contest.html


  2. 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
    Need2 Transformation Progress http://anabolicminds.com/forum/needtobuildmuscle-mrsupps/167648-legacyfighters-needtobuildmuscle-contest.html
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  3. 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
    Need2 Transformation Progress http://anabolicminds.com/forum/needtobuildmuscle-mrsupps/167648-legacyfighters-needtobuildmuscle-contest.html

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

  5. 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
    Need2 Transformation Progress http://anabolicminds.com/forum/needtobuildmuscle-mrsupps/167648-legacyfighters-needtobuildmuscle-contest.html
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  6. 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.

  7. 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.
    Need2 Transformation Progress http://anabolicminds.com/forum/needtobuildmuscle-mrsupps/167648-legacyfighters-needtobuildmuscle-contest.html

  8. Good stuff, I checked out their site. Are you using them for both diet and training?

  9. 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
    Need2 Transformation Progress http://anabolicminds.com/forum/needtobuildmuscle-mrsupps/167648-legacyfighters-needtobuildmuscle-contest.html

  10. 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
    Need2 Transformation Progress http://anabolicminds.com/forum/needtobuildmuscle-mrsupps/167648-legacyfighters-needtobuildmuscle-contest.html

  11. 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
    Need2 Transformation Progress http://anabolicminds.com/forum/needtobuildmuscle-mrsupps/167648-legacyfighters-needtobuildmuscle-contest.html

  12. 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!
    Need2 Transformation Progress http://anabolicminds.com/forum/needtobuildmuscle-mrsupps/167648-legacyfighters-needtobuildmuscle-contest.html

  13. 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.
    Need2 Transformation Progress http://anabolicminds.com/forum/needtobuildmuscle-mrsupps/167648-legacyfighters-needtobuildmuscle-contest.html

  14. dropping that weight

  15. 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

  16. 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.

  17. 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

  18. 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

  19. Keep truckin
    Serious Nutrition Solutions Representative

  20. You still alive? How ya been doing?

  21. Still alive, barely. Had a bit of setback though. Was in the hospital for a while due to a staph infection, not as serious as the last time when they almost decided to amputate my arm... Had to cancel the first show. As for the second show this weekend, i'm going to do men's physique. Then I'll be doing a second show early in december in conjunction with the Master's Olympia. I haven't decided whether I will compete in physique or bodybuilding at that show. Its a HUGE NPC show and previous middleweights that have placed have all been like 5'5" or shorter. I'll look ridiculously small next to them.
    Need2 Transformation Progress http://anabolicminds.com/forum/needtobuildmuscle-mrsupps/167648-legacyfighters-needtobuildmuscle-contest.html

  22. Quote Originally Posted by Legacyfighter View Post
    Still alive, barely. Had a bit of setback though. Was in the hospital for a while due to a staph infection, not as serious as the last time when they almost decided to amputate my arm... Had to cancel the first show. As for the second show this weekend, i'm going to do men's physique. Then I'll be doing a second show early in december in conjunction with the Master's Olympia. I haven't decided whether I will compete in physique or bodybuilding at that show. Its a HUGE NPC show and previous middleweights that have placed have all been like 5'5" or shorter. I'll look ridiculously small next to them.
    I competed last weekend in Physique with a top ten finish but it was a monster show, never seen so many competitiors. Loaded with talent, was very happy with this top ten. Normally I would be pissed, but there was 192 people, cant bitch too much.

    Let me know what the plan is, interested to see how ya do.




    Take care of that staff, they get dangerous. It bad whenyou struggle to find a antibiotic to work on it.

  23. So guys I got 6th in the first show. I feel good about that. There were the 30 competitors in my class. The top 5 was stacked! 1st and 2nd places went to two guys who had striated glutes and weighed 205 and 190 respectively. No idea why they did physique instead of bodybuilding, but they deserved the win. 3rd place went to a guy who had just won the overall at a comp two weeks earlier. 4th and 5th were both leaner than I was.

    Good news: In the 24 hours following the show I had 15,000 calories consisting of 1 large pizza, 1 pack of turtle tracks cookie dough, 1/2 gallon of double fudge brownish ice cream. (That was all in the 3 hours before bed on night one). Day two was 1 box of cereal, 2 leftover pizza slices, pack of reeses brownies. 1 package of sprees. Spider roll, shrimp tempura roll, tiger tears, rainbow roll, 3 beers, another 1/2 box of cereal, fro-yo, 1 pack of muddy buddy chex mix, more ice cream, a pack of trail mix.

    Bad news: Monday, I started my diet right back on track super strict. Today, Thanksgiving day, I'm having a total of 16oz turkey breast and 5 cups of broccoli, and 25g of casein protein. I've also completed 1200 calories of cardio already...

    As you can see I'm right back I'm track. Motivation is on point. I want to be the leanest person on stage at my next show, even if the judges tell me I'm too lean. I'm willing to make huge sacrifices, like only taking in 700 calories on Thanksgiving day with no sweets. Let's KTS
    Need2 Transformation Progress http://anabolicminds.com/forum/needtobuildmuscle-mrsupps/167648-legacyfighters-needtobuildmuscle-contest.html

  24. Quote Originally Posted by Legacyfighter View Post
    So guys I got 6th in the first show. I feel good about that. There were the 30 competitors in my class. The top 5 was stacked! 1st and 2nd places went to two guys who had striated glutes and weighed 205 and 190 respectively. No idea why they did physique instead of bodybuilding, but they deserved the win. 3rd place went to a guy who had just won the overall at a comp two weeks earlier. 4th and 5th were both leaner than I was.

    Good news: In the 24 hours following the show I had 15,000 calories consisting of 1 large pizza, 1 pack of turtle tracks cookie dough, 1/2 gallon of double fudge brownish ice cream. (That was all in the 3 hours before bed on night one). Day two was 1 box of cereal, 2 leftover pizza slices, pack of reeses brownies. 1 package of sprees. Spider roll, shrimp tempura roll, tiger tears, rainbow roll, 3 beers, another 1/2 box of cereal, fro-yo, 1 pack of muddy buddy chex mix, more ice cream, a pack of trail mix.

    Bad news: Monday, I started my diet right back on track super strict. Today, Thanksgiving day, I'm having a total of 16oz turkey breast and 5 cups of broccoli, and 25g of casein protein. I've also completed 1200 calories of cardio already...

    As you can see I'm right back I'm track. Motivation is on point. I want to be the leanest person on stage at my next show, even if the judges tell me I'm too lean. I'm willing to make huge sacrifices, like only taking in 700 calories on Thanksgiving day with no sweets. Let's KTS
    Awesome Job! Physique is packed with competition now days, people dont understand how competetive this class is getting. Your pos show diet sounds like mine, good that you slowed down though those carbs will catch up. I ve seen 30lbs in a weeek
    Formutech Nutrition Rep --------------Team IronClad Physiques!!!
    www.formutechnutrition.com------------------ NPC Competitor
    www.facebook.com/fnutrition

  25. I just read through the whole thread. Very impressive man! congrats on 6th that is great especially after being in the hospital. I will be following along for sure.
    The advice I give is just that... Advice, purely my opinion. Not medical advice
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