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  1. Legacyfighter

    Legacyfighter's Contest Prep

    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...
  2. Legacyfighter

    Legacyfighter's Contest Prep

    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.
  3. Legacyfighter

    Legacyfighter's Contest Prep

    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.
  4. Legacyfighter

    Legacyfighter's Contest Prep

    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...
  5. Legacyfighter

    The Lean Gains / IF learning and Discussion Log

    It says they are twice as insulinogenic, but did the paper say how long insulin is spiked? Don't have time to read it atm. Also insulin plus bcaa can't be too bad. I.ailing is a storage hormone.. oh Damn you're storing bcaas in your muscle tissue... I think there are worse things in the world.
  6. Legacyfighter

    ALPHA CREW please STAND UP, please STAND UP...

    I know I will. Ready to KTS! About to be lean as a mofo. After the comp, its time for me to start working on out squatting, benching, and deadlifting you...
  7. Legacyfighter

    ALPHA CREW please STAND UP, please STAND UP...

    All I know is that I'm ready to get this deload over with. I know it was necessary, but I'm ready to start crushing the weights again.
  8. Legacyfighter

    Legacyfighter's Contest Prep

    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...
  9. Legacyfighter

    Legacyfighter's Contest Prep

    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.
  10. Legacyfighter

    Legacyfighter's Contest Prep

    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%
  11. Legacyfighter

    Legacyfighter's Contest Prep

    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...
  12. Legacyfighter

    Legacyfighter's Contest Prep

    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...
  13. Legacyfighter

    ALPHA CREW please STAND UP, please STAND UP...

    Yea, I have to agree with boro. The major thing people who want to be big, strong, and ripped (that don't achieve it) is consistency. People think oh, I'm going to gain 10lbs in six weeks. They can't achieve it, they turn to steroids and pro hormones, because long term consistency sucks. Being...
  14. Legacyfighter

    Legacyfighter's Contest Prep

    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...
  15. Legacyfighter

    ALPHA CREW please STAND UP, please STAND UP...

    I'm only 23 and so many people think I'm on or I've done steroids in the past. Then I tell them I've been working out consistently for 9 years now... It changes their perspective and shows that hard work and consistency pays off.
  16. Legacyfighter

    ALPHA CREW please STAND UP, please STAND UP...

    Not quite as lean as my avi, but very close. There are pics from about ten days ago in my log. I may throw some more in tomorrow, depending on how things are looking.
  17. Legacyfighter

    ALPHA CREW please STAND UP, please STAND UP...

    The last ten days of this training cycle I've been extra alpha. Throwing up big weights for INSANE volume. I'm really beginning to lean out. Everyone is starting to watch me in the gym and attempting to copy my intensity. I think people are scared to work as hard as I am right now though. In a...
  18. Legacyfighter

    Legacyfighter's Contest Prep

    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...
  19. Legacyfighter

    Straight Leg Deadlifts HELP NEEDED!!!

    Stiff legged deads are the same as romanians. Now straight legged deadlifts on the other hand are different. And just throwing this out there, the Americans were doing RDLs before the Romanians. Maybe a name change is in order.
  20. Legacyfighter

    The Lean Gains / IF learning and Discussion Log

    I think your hand still counts as HIT...
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