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  1. Legacyfighter

    Legacyfighter's Contest Prep

    Weight: 193.2 Top Sets: 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...
  2. Legacyfighter

    Straight Leg Deadlifts HELP NEEDED!!!

    Most ppl simply don't have the flexibility to touch down on a stiff legged Deadlift without their back rounding. If you have the flexibility, then go for it. I'm assuming you don't since you are wanting to elevate the bar. I consider myself pretty flexible and I rarely ever touch the ground on...
  3. Legacyfighter

    Straight Leg Deadlifts HELP NEEDED!!!

    VS he's talking about elevating the bar not himself... When you do an SLDL remember to keep your back arched not rounded. Rounded is bad, arched is good. Initiate the first rep by doing a Deadlift. Keep your back tight with a good arch, shoulder blades squeezed together and stick your chest...
  4. Legacyfighter

    Legacyfighter's Contest Prep

    Weight 193.4 Pull-ups: 15lbsx12 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.
  5. Legacyfighter

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

    " If you're not afraid of your toughest planned workouts, then you are UNDER-TRAINING!" I love this quote from my lifting coach.
  6. Legacyfighter

    Legacyfighter's Contest Prep

    Top Lifts: Sumo squat: 335x4 no bueno (form was off) Sumo Squat: 295x10 Sumo squat: 245x12 GM: 165x8 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...
  7. Legacyfighter

    Legacyfighter's Contest Prep

    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.
  8. Legacyfighter

    Sweetlou's training log

    I'm just the opposite in this regard. I can grind out a conventional, but not a sumo. Granted I can pull more sumo. I have a very hard time grinding an Olympic squat, but a PL squat, more hip dominant, I can grind... Maybe I'm weird.
  9. Legacyfighter

    Legacyfighter's Contest Prep

    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...
  10. Legacyfighter

    Jajane's new youtube channel! Motivation! Follow along on our Journey!

    Just curious, what is Jason's height and weight? What wright class is he competing in?
  11. Legacyfighter

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

    Just finished a pretty ridiculous upper body push day. Chest and tris are completely blown out. Doing legs tomorrow, its going to be fun. My last leg day I collapsed after each of my last three sets of squats.. tomorrow I get to add more weight and more volume. It's going to be Hell
  12. Legacyfighter

    Legacyfighter's Contest Prep

    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...
  13. Legacyfighter

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

    Thanks man. It should only get better from here.
  14. Legacyfighter

    Legacyfighter's Contest Prep

    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...
  15. Legacyfighter

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

    If anyone is interested I posted my 12/14 weeks out pics a couple days ago. At two weeks in to my diet I look bigger, and slightly leaner than before. Over the next two weeks things should start really moving.
  16. Legacyfighter

    Legacyfighter's Contest Prep

    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...
  17. Legacyfighter

    The Lean Gains / IF learning and Discussion Log

    I'm dieting pretty hard right now, and my intra workout shake is about 600 cals. Nutrient timing is huge.
  18. Legacyfighter

    Article: Lat Shrugs For Width

    no, the upper traps will not be activated more. the concentric part of the movement is a downward rotation of the scapula. This movement will work the lats and the lower traps.
  19. Legacyfighter

    Legacyfighter's Contest Prep

    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...
  20. Legacyfighter

    Legacyfighter's Contest Prep

    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.
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