Legacyfighter's Contest Prep
- 08-29-2012, 05:58 PM
- 08-30-2012, 03:04 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.Need2 Transformation Progress http://anabolicminds.com/forum/needtobuildmuscle-mrsupps/167648-legacyfighters-needtobuildmuscle-contest.html
- 08-30-2012, 03:12 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.Need2 Transformation Progress http://anabolicminds.com/forum/needtobuildmuscle-mrsupps/167648-legacyfighters-needtobuildmuscle-contest.html
08-30-2012, 05:02 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.
Need2 Transformation Progress http://anabolicminds.com/forum/needtobuildmuscle-mrsupps/167648-legacyfighters-needtobuildmuscle-contest.html
08-31-2012, 04:35 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, 04:04 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, 10:03 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, 11:45 PM
09-05-2012, 04:05 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, 10:43 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, 05:28 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, 10:52 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, 10:55 AM
09-07-2012, 10:57 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, 07:50 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, 03:10 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, 12:32 PM
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, 12:43 PM
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, 05:34 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, 10:22 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.
09-14-2012, 11:03 PM
09-15-2012, 11:56 AM
Thanks a bunch. I should be posting some pic updates soon.Originally Posted by 02sixxer
09-15-2012, 12:00 PM
Pull-ups: BW+25x 12
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.
09-16-2012, 12:41 PM
Smith Calves: 275x18
DB Lat Raise: 20x20
EZ Curl: 65x13
Ridiculous pump today. Everything felt good. Still feeling strong.
09-17-2012, 07:25 PM
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.
09-18-2012, 01:57 PM
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.
09-19-2012, 03:17 PM
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.
09-20-2012, 01:43 PM
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.
09-21-2012, 03:37 PM
Solid session today. Calves, shoulders, and biceps had a ridiculous pump. I managed to get some pre lift progress pics.
Waist is getting much smaller. Can't tell from pics, but legs, back, and arms are leaning out.
09-22-2012, 03:11 PM
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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