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Legacyfighter's Contest Prep

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.
 
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
 
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
 
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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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
 
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.
 
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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.
 
Good stuff, I checked out their site. Are you using them for both diet and training?
 
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
 
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
 
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
 
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!
 
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.
 
dropping that weight
 
02sixxer said:
dropping that weight
Click to expand...

This is the smallest and leanest I've been in 5 years... I feel small even though I don't really look much smaller
 
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.
 
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..

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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
 
You still alive? How ya been doing?
 
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.
 
Legacyfighter said:
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.
Click to expand...

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.
 
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
 
Legacyfighter said:
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
Click to expand...

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
 
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.
 
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