Legacy Gets Strong and Ripped

First a little about me, I am 5’9" 190 lbs, I have been lifting fairly consistently for 1.5 years, but i have lifted off and on for about 4. I started my freshman year at college at 170lbs and in about 8 weeks was up to 195, i would love to say it was mucle, but i seriously doubt any of it was.

I had been making some poor food choices and been lifting inconsistently. I started to control my diet a bit more and began to workout more regularly, including doing sheiko. I started to lose some fat, and gain some muscle. But now its time to get strong and shredded.

Beginning Stats:
Height: 5’9"
Weight: 190
BF: 10-12%
Bench: 295
Squat: 385
Deadlift: 430
Front Squat: 225
Chin ups: 45lb for 8 reps
Dips: 45lb for 20 reps
Powerclean: 225
Snatch: 155
C&J: 185
Vertical: 26"

Goals: By January 1st 2010
BF: 4% maintain 6-9% year round
Bench: 350
Squat: 500lb
Front Squat: 300lb
Deadlift: 600lb (huge goal)
Chin ups: 90lbs for 8reps
Dips: 90lbs for 20reps
40yard time: 4.4sec
Powerclean: 300
Snatch: 225
C&J: 250
Vertical: 40"

hopefully i will be able to post before pics soon, and post more pics every 3 weeks or so.

Tuesday, Day 2
Wake up: 1cup coffee, 1cup green tea, and 1 TRIBEX
M1: 4eggs, 1/3 cup cheese, and 1/2 cup oats
M2: 1oz beef jerkey, 1pz mixed nuts
M3: 1 can of tuna
M4: 8oz chiken and spinach salad
M5: 4oz burger, and 3/4 cup mixed veg
M7: Casein based protein shake
PWO: Whey protein shake

Wide grip chins 2x10xBW, 1x8,25lbs, 2x5x45lb
BB rows to belt: 2x8x225lbs
BB rows to chest: 2x10x135
Straight bar curl: 12x65lb, 10x70lb,8x75lb, 6x80, 4x100lb
Hammer Curls: 3x10x60lb db’s
Walked 3 miles

Measurements (all flexed):
Chest: 43"
Arms: 16"
Calves: 15"
Thigh: 25"
Belly: 32"
BF %: unknown, getting it tested later this week… hopefully.
Weight: 186.5lbs

Pictures… I know everyone once to see some picts, and hopefully I will be able to get my girlfriend or someone to take pictures of me, so I can post them on here tomorrow.

Wednesday, Day 3
Wake up: 1 cup green tea, 2 green tea pills, and 1 TRIBEX
M1: 4eggs, 1/3 cup cheese, and 1/3 cup oats
M2: 1oz beef jerkey, 1oz mixed nuts
M3: Medium bag of pork rinds
M4: 8oz chicken and spinach salad
M5: 4oz burger, and 1cup broccoli
M7: Casein based protein shake
Weight: 185

Today, I had to skip my workout, because my boss decided to make me weed eat for 10 and half hours straight. So i was dog tired, and 135 on hang clean felt like 205, so i did 1 rep and left. I was going to take tomorrow off, but now i am just going to do todays workout tomorrow instead.

I still couldnt get any pics done, but i have an appointment to get my bf% tested tomorrow. So all bf% and hopefully pics should be ready by tomorrow.

I got my bf% tested today, and the verdict is… 9.5%. it doesn’t really look like it in these pics, but it looks lower in person, at least i think it does. oh well here they are.

Front relaxed

Umm, picture didnt post, hmm…

Ok, for those of you who want to look at the before pictures of me , just click on my name and go to photos, if it won’t let you view them please let me know and i will try to figure it out.

Everyone please feel free to make comments and suggestions, about anything, but especially on what i need to bring up for both aesthetics and lifting purposes.

All comments and suggestions would be greatly appreciated, even if it is about how small and frail i look, or that i need to bench squat and deadlift more, or even if i just completely suck at life. i just want some comments lol.

Anyway… Thursday Day 4
Wake up: 1 cup green tea, 1 cup coffee, and 2 green tea pills, and 1 TRIBEX
M1: 4egg omelette with 1/3 cup cheese, and 1/4 cup spinach, and 1/3 cup oats
M2: 1oz mixed nuts, 1oz beef jerkey
M3: 1can of tuna
M4: 2 scoops whey
M5: 4oz burger w/ tomato sauce
M6: 8oz chicken and broccoli

Deadlift: 5x135, 3x225, 2x315, 1x365, 1x405,6x315lb PR
Shrugs: 10x135, 2x10x225
Jog: 20 minutes at 5mph

Notes: Maxing out sucks if during low carb, especially without any music blasting in ur ear to get you pumped. Last maxed at 435, but today i barely got 405 i was shaking like crazy.

But i did set a new PR right after with 315lbs for 6 reps, i was pretty stoked about that. i think next deadlift day i am going to do more of a 5 rep max w/ 330 or a 3 rep max w/ 355 or 365 those would both be PR’s as well. I am hoping to do something like mega newb, where i set PR’s nearly everytime i lift, in either higher reps or lower reps.

Friday Day Day 5
Weight: 185 (up due to water weight, i cant weigh first thing in the morning, and i had already drank about a gallon of water before weighing)

M1: 4eggs, 1/3 cup cheese, 1/3 cup oats
M2: 1oz mixed nuts, 1oz jerkey
M3: 6oz burger, 1cup broccoli
M4: Protein Shake
PWO: Protein Shake
M5: 8oz Chicken, and 1 cup spinach salad

Bench press: 10x135lb, 5x185lb, 3x225lb, 4x245lb (i pulled both my pecs while stretching after the set of 185, and i wanted to cry like a lil girl while doing the 225 and 245.

Dips: 20xBW, 15x45lb, 20x45lb (PR)
Nose breakers: 10x65lb, 10x75lb,10x85lb,8x100lb (PR)

Notes: Overall this was a pretty crappy week. I tried to max on bench and squat monday, they were complete crap, meaning my max stayed the same. Deadlift went well considering i got a PR for reps, but my all out max stayed the same. Wednesday sucked cuz i didn’t get to do my leg workout, which i know this sounds crazy, but i like doing legs. Oh well, hopefully next week I will be back on track. It sucks how everything comes crashing down on you at once you start to set big goals for yourself, but i will pull through and hit sub 4% bf, within 6-8 weeks.

Saturday Day 6
wake up: 1cup coffee, 1cup green tea, 2 grean tea pills
M1: 4eggs, 1/3 cup cheese
M2: 11oz steak, 1cup broccoli, 1/4th cup rice
M3: 1 hotdog (no bun) 4oz chili, no beans
M4: Protein Shake
M5: 1 scoop low carb ice cream
M6: 1 can tuna

Walked 2 miles before breakfast.

Sunday Day 7
M1: burger patti w/cheese, 1/3 cup oats
M2: Ribs, and green beans
M3: 1tbsp olive oil and 1 can tuna
M4: Low carb tortilla, 6oz chicken, and lettuce
M5: Pork chop
M6: Protein Shake

No cardio today, I was crazy busy today, between church and school work, and girlfriend. Yea i know, no excuses, but tomorrow is leg day and i am finishing it up with tabata thrusters, followed up by some low intensity cardio. That should make up for the lack of cardio, and the crappy workouts last week.

Monday Day 8
Wake up: 1cup coffee, 1cup green tea, 2green tea pills, and 1 TRIBEX
M1: 4eggs,1/3 cup cheese, 1/3 cup oats, 1cup coffee
M2: 1oz mixed nuts, 1oz jerkey
M3: Protein Shake
M4: Burger patti, and spinach salad
M5: Protein Shake
M6: Chicken breast
Supps: 15g creatine, and 5g glutamine, BCAA’s
Weight: 182
Box Squats: 10x135, 8x225, 5x275, 1x300, 1x325, 1x340 PR, 2x275
Good Mornings: 2x10x155lb
GHR: 3x8 (these HURT)
Side lateral raises: 10x30lb no rest 15x15lb, 10x30lb no rest 15x15lb
Tabata Thrusters: 65lbs last set was 12reps
Cardio: walk 1 mile

Have i ever mentioned how much i absolutely loathe the Tabata Method. It sucks hard. Today was my first time ever doing GHR’s, so technically its a PR, but im not counting it. I did PR in box squats today, that was nice, and other than the tabata crap everything went well. Also, i think most of the first week’s weight loss was due to water weight loss from the low carb diet. So for the next 5-8 weeks it should be strictly fat loss, and much slower weight loss. I can’t wait to see striations in my bum, its gonna be awesome, lol.

Those last three pics are the ones i took before starting the diet, i finally got them to post somehow. There are still 5 more on my profile if you wish too see more.

It seems like your front squat max is pretty light considering your back squat max. 225 was my FS PR the last time I tried for it, but my BS is 315.


Yea my front squat sucks for two reasons. a) i used to hate front squats with a passion. b)after knee surgery i couldnt even do a front squat with the bar. Back squats never really hurt my knee, so i just continued to do them, and my front squat has gone from the bar to 225 in about a year. i wish all my other lifts would go up that fast. Just to clarify, front squats don’t bother my knee anymore, so i will be doing them more often.

Tuesday Day 9
Wake up: 1 cup green tea, 2 green tea pills, 1 TRIBEX
M1: 4eggs, 1/3cup cheese, 1/3cup oats
M2: 1oz mixed nuts, 1oz jerkey
M3: 1 can of tuna
M4: Protein Shake
M5: Hamburger 1cup green beans
M6: Chicken 3/4cup mixed veg
M7: Protein Shake
10g creatine and 5g glutamine, and some BCAA’s

Chin ups: 10xBW, 10x25lb, 8x45lb, 9x45lb (PR)
BB Rows: 10x135, 5x185, 5x225, 3x245lb (PR)
Facepulls: 20x40lb, 20x50lb, 20x60lb
BB curls: 10x45, 8x65, 6x85, 4x105,1x125, 1x135 (PR)
EZ bar preacher curl w/ bands: 2x5x65lb+band

Today was a good day in the gym, especially considering i only got about 4 hours of sleep last night. I set 3 new PR’s today, so i think im starting to get adjusted to low carb now. I’m wondering if getting adjusted to low carb will make my squat and deadlift come back up, heck it would be nice to set a new PR on bench sometime this week too.

Wednesday Day 10
Wakeup: 1cup green tea, 1cup coffee, 2 green tea pills, 1 TRIBEX
M1: 4eggs w/ 1/3 cup cheese, and 1/3cup oats
M2: 1oz mixed nuts, 1oz jerkey
M3: 1can tuna
M4: Porkchop, spinach salad with bacon ranch dressing
M5: Burger patti and 1cup broccoli
M6: Protein Shake


Bench: 10x135lb, 5x185lb, 3x225lb, 3x245lb, 7x225lb
Incline DB bench: 70lb db’s for 3x10
Decline flies: 35lb db’s for 3x10
Dips: 15xbw, 15x45lb 16x45lb
Nosebreakers: 8x75lb, 8x95lb
Abs: 6 sets of 20
Cardio: 20min HIIT on elliptical

Today’s workout wasn’t that great, no PR’s today, did feel alot better on bench than last time though. I have started to notice a pretty big difference in my body fat lvls already. My abs are starting to show without flexing now, and i have 3 new veins showing in my shoulder and chest. I have almost decided that i will try to go lower bf% if i dont get the veins to show in my lower abs at 4%. I really want to see veins in my lower abs.

Oh, here is the big question on which I NEED FEEDBACK, I have to consume between 6k and 7k cals on Saturday and I am trying to think of some food options. Right now i’ thinking 5eggs and a big bowl of cereal for breakfast. Then snacking on something while i work a triathlon. Then for lunch a double 1/4 pounder w/ cheese and a protein shake. Working out and doing deadlifts, front squats, GHR’s, and calf raises. Then another protein shake and dbl 1/4 pounder w/cheese. Then for dinner medium thin crust pizza, and some strawberry pie. Then another protein shake and a big bowl of ice cream. Note: all protein shakes will contain ice cream and milk. The only problems are 1) that only totals like 5k cals. 2) I don’t even know if i can eat that much. Any ideas would be much appreciated. Oh, and yes i am supposed to eat that many cals, read the get shredded diet if you have questions.

No offense man, you’re higher than 9%. Don’t worry about lower ab veins at 4%, you should be able to see what you’re thinking at 4%.I know you’re cutting, but you seem to be losing alot of strength. A year round 6-9% is low man. A year round LEGIT 10-12% looks damn good and allows you to maintain/gain strength, at least as far as I’ve found. Good luck to you.