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Legacyfighter's Contest Prep

Weight: 192.2

Top Sets:
Deficit Deadlift: 325x10
GM: 145x12
Hack Squat: 235x20
High Bar Squat: 235x15

All numbers went up today. Volume went up as well. By the end I was falling to the floor after each set. I didn't think I was going to make it through, but I did. This better pay off in the end.
 
hey when your counting your cals, do you count all carbs? I ask this because i have these tortillas that are:

80kcals
8g protein
18g carbs - 12g fiber
3g fat

Now, this added up not including the -fiber is 131kcals.. but the package says 80, what do you do?

Also, are you using myfitnesspal for your diet?
 
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.
 
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 have a hurricane coming through, so a lot if gyms are closed today and tomorrow. I'm hoping I start feeling better by this afternoon and can get a lift in at some gym somewhere.
 
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: 194.8

My calves are quite sore today. Biceps and shoulders feel pretty good. I'm almost over this cold I think. It started to move down in my chest yesterday. I got a lot of that crap out and I feel quite a bit better today.

Today I get an entire day of clean cheating. I'm quite happy about that. However, the 10 days following will be very strict, no cheat meals. Next time I post pics I should be in the 180s...
 
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 out of my first comp. I'm getting stoked
 
Legacyfighter said:
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: 194.8

My calves are quite sore today. Biceps and shoulders feel pretty good. I'm almost over this cold I think. It started to move down in my chest yesterday. I got a lot of that crap out and I feel quite a bit better today.

Today I get an entire day of clean cheating. I'm quite happy about that. However, the 10 days following will be very strict, no cheat meals. Next time I post pics I should be in the 180s...
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Cant wait to see progression, keep on pushin it bro!
 
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: 40x13...

So much volume and pretty high intensity as well. My triceps are dead. I couldn't even feel them during the last few sets, it was like they were numb... Awesome workout.
 
dude if your are going to compete you shouldnt be going up, maybe a pound or 2 following a high carb day but just being honest you don't look 11 weeks out, you look closer to 15 weeks. i promote a natural bb show and natty shows are about conditioning and if you dont have shredded glutes your not in true contest shape.
 
PNC said:
dude if your are going to compete you shouldnt be going up, maybe a pound or 2 following a high carb day but just being honest you don't look 11 weeks out, you look closer to 15 weeks. i promote a natural bb show and natty shows are about conditioning and if you don't have shredded glutes your not in true contest shape.
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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 your glycogen stores are before the carb up. If I happened to have a lot of sodium as well, obviously its going to add a bit more weight.

The plan is to drop 1.5 lbs a week. That's 16lbs. If its all fat I'm looking at 1% bf... Unrealistic, I'm hoping for 3%
 
sorry but you look like you are more than 16 lbs over contest weight , you look more like 25lbs but contest dieting isnt easy so best of luck either way.
 
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.
 
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 going to have to clean me off the floor. It's not going to be easy to get out of bed in the morning.
 
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.
 
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 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.
 
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 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
 
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 doubt that I will make it.
 
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.
 
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 leaner.
 
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%
 
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.
 
Legacyfighter said:
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.
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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.
 
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
 
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.
 
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.
 
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.
 
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.
 
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.
 
Very good. I am subbed to keep up with ya.
 
02sixxer said:
Very good. I am subbed to keep up with ya.
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Thanks a bunch. I should be posting some pic updates soon.
 
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.
 
Weight: 188.4

Top Sets:

Smith Calves: 275x18
DB Lat Raise: 20x20
EZ Curl: 65x13

Ridiculous pump today. Everything felt good. Still feeling strong.
 
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.
 
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.
 
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.
 
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.
 
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.
 
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.
 
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

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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
 
Wanted to let you you back is nice (total Homo) you have good widtha dn nice muscles. Looking good bro, whats the timeline again?
 
Haha thanks. I'm about 7 weeks out. I've still got a long way to go. Hoping things really start tightening up soon
 
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.
 
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...
 
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
 
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
 
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
 
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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