Big Coz's Contest Prep to 3 Pro Cards.....Natural Freak. Team All American EFX [Archive] - Page 2

COZ999

01-08-2011, 08:10 AM

Weight- Lowest 201 / Highest 204
Bodyfat 16.0%
LBM: 170lbs
17 weeks.

http://i1187.photobucket.com/albums/z396/coz999/DSCF4339.jpg
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COZ999

01-08-2011, 08:12 AM

http://i1187.photobucket.com/albums/z396/coz999/DSCF4348.jpg
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http://i1187.photobucket.com/albums/z396/coz999/DSCF4358.jpg

bwelch1985

01-08-2011, 08:23 AM

damn Coz...considering what you did in '09 w/ only 10 weeks, i seriously can't imagine how insane you're gonna look this year.:eek: looking pretty damn lean already dude...and that fdb is just NASTY!

Frankdaddy

01-08-2011, 08:53 AM

Striations in quads already and good improvements bro! have you started working with a trainer or have you started going solo on this one also?

jaredmus

01-08-2011, 08:54 AM

nice little waist, crab most muscular is good and rear latspread is ok. hamstrings have a good drop to them
im in on this man best of luck

RichKnapp

01-08-2011, 10:32 AM

Bro you have some sick Traps in the MM/crab pose. ^5

tagun

01-08-2011, 10:45 AM

Damn man, you make 16% look good/lean, especially considering the unfavorable lighting. You're going to do amazing!

ehlisl

01-08-2011, 10:51 AM

http://i1187.photobucket.com/albums/z396/coz999/DSCF4358.jpg

^^This is a great Crab MM!!

Big COZ! Sitting really well at 201!! Im excited I get to see follow your whole prep this year, I just caught the end of your last...which was impressive to say the least. You are bounds ahead on this one, so keep it going all the way to the stage and you will leave no doubt!

Blazed

01-08-2011, 10:52 AM

Gonna look sick with 4 months to go!!!

COZ999

01-08-2011, 12:22 PM

damn Coz...considering what you did in '09 w/ only 10 weeks, i seriously can't imagine how insane you're gonna look this year.:eek: looking pretty damn lean already dude...and that fdb is just NASTY!

Thanks Britt! I am hoping an extra 7 weeks plus smarting dieting does the trick! Glad we are all prepping together!

Striations in quads already and good improvements bro! have you started working with a trainer or have you started going solo on this one also?

nice little waist, crab most muscular is good and rear latspread is ok. hamstrings have a good drop to them
im in on this man best of luck

Bro you have some sick Traps in the MM/crab pose. ^5

Damn man, you make 16% look good/lean, especially considering the unfavorable lighting. You're going to do amazing!

^^This is a great Crab MM!!

Big COZ! Sitting really well at 201!! Im excited I get to see follow your whole prep this year, I just caught the end of your last...which was impressive to say the least. You are bounds ahead on this one, so keep it going all the way to the stage and you will leave no doubt!

Gonna look sick with 4 months to go!!!

Guys thank you so much for being kind. I have my work cut out and the reality hit when I saw the DEXA reading.Obviously bad lighting, and no tan make everybodies pics look bad so no excuse. Wanna know a secret? I went back through a lot of your guys logs so see where I stand as far as leanness on time. Compared to some people I am on schedule, some I am behind but I have calculated my body fat/weight/ and conditioning into the weeks and I should be right on the money. The first show is an NPC non PQ so I am really only doing it for ****s and giggles. 28 weeks is when the fun starts. I appreciate every single one of you guys, and enjoy seeing you post. Whether prepping or bulking I plan on staying active in your log too.

COZ999

01-08-2011, 04:55 PM

WEIGHT: 201
Weeks out: 17.0

Cals- Target-230/230/53
ACTUAL- 201p/235c/52f

Supplements
* AAEFX HMB
* AAEFX NYTRIC PRO (nitric oxide)
* AAEFX KRE GENERATOR ( preworkout/recovery)
* AAEFX K-Otic (pre workout/energy)
* AAEFX Kre Alk Pro (preworkout creatine pill)
* AAEFX Kre Alk (post workout buffered creatine pill)

Legs

SQUAT

135x12
225x8
315x6
405x2
425x2
455x2

I_YcwvY06pA

LEG PRESS (1 Leg)

290x10/10
290x10/10
290x 50 (two legs)

Leg Ex (ss) Adductor

205x10 / 220x10
235x10 / 235x10
295x10 / 235x10

QIwxTllAd68

Leg Curl

110x12
110x12
30x10 (1 leg)

Calf Press

330x15
350x12
395x10

Notes: Not a bad workout. Squat form was not 100% but best weight I have used at 201.

COZ999

01-08-2011, 07:57 PM

http://i1187.photobucket.com/albums/z396/coz999/bodyfat.jpg

BaFtub

01-09-2011, 12:56 AM

S.O.u.L.m.A.N

01-09-2011, 06:19 AM

davidkap

01-09-2011, 06:29 AM

"Broscience and Protection Division". That's how I first read that :P

Strong squats Coz and those update pics are nasty! You're off to a great start to the prep.

LOL @ 'overweight' on that document. Sure sure Doctor.

SAME HERE lol

didn't notice it said "bioscience" till you pointed it out.

also..IN. STRONG squat brah

COZ999

01-09-2011, 06:36 AM

Legs and all around upper have come up a LOT. Taper is still nasty nasty. You've had a good offseason Coz. Lots of noticeable gains, and with a smarter approach this prep you're gonna be difficult to stop.

Hopefully you hire somebody, I'd hate to see you 30-60g cho'ing it lol. You're an ecto by all means and shoot honestly be EATING into shows vs crash dieting.

I cant wait to unveil a NEW me! I have guidance from an understudy of Dr. Joe. I am confident this year. I have never ever had this much time to prep!

"Broscience and Protection Division". That's how I first read that :P

Strong squats Coz and those update pics are nasty! You're off to a great start to the prep.

LOL @ 'overweight' on that document. Sure sure Doctor.

Thats pretty funny! Made my wife and I laugh. Well my bodyfat was slightly higher than expected but I know what I need to do to get around 4%

SAME HERE lol

didn't notice it said "bioscience" till you pointed it out.

also..IN. STRONG squat brah

Thanks man! Glad to have you onboard!

COZ999

01-10-2011, 07:52 PM

CARDIO: AM
-15 Dog chasing sprints * more explanation further down

NEW MACROS
250p/250c/52f
Today Actuals
247/249/52

Supplements
* AAEFX HMB
* AAEFX NYTRIC PRO (nitric oxide)
* AAEFX KRE GENERATOR ( preworkout/recovery)
* AAEFX K-Otic (pre workout/energy)
* AAEFX Kre Alk Pro (preworkout creatine pill)
* AAEFX Kre Alk (post workout buffered creatine pill)

DELTS

H/S PRESS

135x15
225x12
315x8
315x10

Side Laterals

45x12
1 Arm Leaning
80x8

20x20 Holds

Upright DB Rows (ss) Front Hammers

60x10 / 20x20
70x10 /20x20

Shrug Machine

400x15
400x12
400x12

Pressdown

x12
x10
whole stack x 9

Skullcrushers

110x10 / 5 CG presses
110x9 / 8 CG presses
110x8/ 7 CG presses

1 Arm Ex

20x15
20x15

Notes: 5 AM cardio started out great. I got all bundled up, got my dog leashed and proceeded to walk for 5 minutes, jog for 5, and then hit up some sprints. I found my usual hill. Cranked out a few sprints. My wife met up with us after her marathon training. We proceeded to do more sprints, but this time we let my pup off her leash and had her chase us. It was awesome. I was enjoying it soo much as was she. On my last sprint, I took off and my wife released the dog, after about 10 steps, I stepped off with my right foot and heard and felt a loud "POP". First thing that came to mine, was a funky looking rolled up hamstring in a rear double bicep pose. I was so pissed. I stopped, grabbed my hammie, pulled off my reflector belt (for safety purposes) and threw the b*tch half way across the playground. After a few more rounds of cursing my wife and I gathered up the remainder of my articles that I tossed around and proceeded to walk home......up hill the whole way. I iced it immediately and took a NSAIDs. I headed to the base ER. The docs said the strain was bad but I would recover. All day I limped around. I stopped feeling sorry for myself and made the most of my delt workout. In fact, I looked the best I have looked all year in the gym today, and post workout the pain in my hamstring was minimal. I reckon tomorrow is going to be rough getting out of bed, but nothing will stop me. I will be taking two weeks off of heavy leg training and running. I am headed to Rincon, Puerto Rico with the wifey on Friday, so its a perfect time to cut back on volume and intensity. I found a nice free gym but intend to only hit upper body and rest my legs. Once I get back I will start with Occulsion training for legs, and focus on the pump more than weight. In the end I feel like this all happened for a reason, and I learned a valuable lesson about proper stressing, esp when its a brisk 40*f in Texas ;)

FATHER FLEX

01-10-2011, 11:49 PM

Best wishes your way bro. You are all ready handling the right way. When people say bb is mental, it doesn't just apply to having 4 plates on your back and going down for another rep, its because of moments like this.

RichKnapp

01-11-2011, 01:46 PM

^5 Coz on the plan. Hope you get better soon. I agree with Berto's comment. :)

COZ999

01-13-2011, 11:37 AM

Cals- 2500 (subject to change)
Supplements
* AAEFX HMB
* AAEFX NYTRIC PRO (nitric oxide)
* AAEFX KRE GENERATOR ( preworkout/recovery)
* AAEFX K-Otic (pre workout/energy)
* AAEFX Kre Alk Pro (preworkout creatine pill)
* AAEFX Kre Alk (post workout buffered creatine pill)

CHEST

Incline DB

80x8
100x10
100x9
100x6 (pauses)

Incline Smith

225x7
185x9
185x9 (5/X/5 tempo)

Bench Machine

205x10
205x8

Cable Flies

x15
x12

Decline H/S (5/3/5 tempo)

225x10
225x10

DB Curl

30x12
40x10
50x8/20xfailure

Preacher

50x10
60xfailure

0L8pPx_1O4M

High Cable Curl

x12
x5

Notes: Hammie feels about 75%. Weight reached an all time low of 199.8. Feel great and excited by what I see in the mirror.

TigerStealth

01-13-2011, 12:31 PM

arms looking real good in that vid, and when you hit the FDB --wow

Blazed

01-13-2011, 03:09 PM

Lookin real good Coz!!!

COZ999

01-13-2011, 04:11 PM

arms looking real good in that vid, and when you hit the FDB --wow

Lookin real good Coz!!!

Thanks boys! This is a new ME, and I cannot wait for this season!

CHRIS925

01-13-2011, 04:14 PM

Nice preppin' man. Stayin' focused and workin' hard.. Keep it up. Will keep checkin' in

tsajdak

01-13-2011, 06:03 PM

COZ999

01-13-2011, 06:18 PM

Hey bro, quick question. I see you're in the Air Force. I'm assuming active duty right? Have you ever looked into doing any of the INBF military shows? Would you be able to get a set of TDY orders for that? I'm in the Air Force Reserve, just went over 20 years, and I'm pretty sure they would never send me but always thought it would cool to do one of those shows.
BTW, looking spot on. Do you have a date for your first show this year?

Hey man, thanks for stopping by! Also thanks for your 20+ years service! You will never truly know the amount of respect I have for members who dedicate their service to this great nation! As for the INBF show, unless you have a real cool commander I can't see them approving any permissive TDYs for it. I have heard of people getting permission to come here for the Lackland Classic but it would be a long shot. My first show is warm up on 7 May. The Texas Shredder hosted by Dave "Shredder" Gooden. My other shows include all natural org Pro Quals in INBA,NGA and OCB. If I dont pick up a pro card I will hit every show until I do.

tsajdak

01-13-2011, 06:26 PM

Hey man, thanks for stopping by! Also thanks for your 20+ years service! You will never truly know the amount of respect I have for members who dedicate their service to this great nation! As for the INBF show, unless you have a real cool commander I can't see them approving any permissive TDYs for it. I have heard of people getting permission to come here for the Lackland Classic but it would be a long shot. My first show is warm up on 7 May. The Texas Shredder hosted by Dave "Shredder" Gooden. My other shows include all natural org Pro Quals in INBA,NGA and OCB. If I dont pick up a pro card I will hit every show until I do.

I've always loved being in the AF and really have no plans of getting out anytime soon as of now.
Cool cool. I have no doubt that your pro card is not far off. I was going through some of your videos on YouTube, some amazing weights and lifts on there.

ehlisl

01-13-2011, 07:49 PM

Under 200!! Great work!!..... and I still can't get over the Front Bi shot big COZ!!

Keep it rolling and heal that hammie :D

Quelly

01-13-2011, 09:16 PM

hammie strain is a minor bump in the road big guy, happened to me in 07, little worse happened to me in 09, you'll be good bro

COZ999

01-14-2011, 05:50 AM

hammie strain is a minor bump in the road big guy, happened to me in 07, little worse happened to me in 09, you'll be good bro

thanks E! I always push the envelope with recovery but lucky for me the wife and I are headed to Puerto Rico. Legs will get some much needed rest. How was Hawaii? That was number 1 on the list but it was so damn expensive. One day though!

Work-Hard

01-14-2011, 06:26 AM

In for this bro. It's definately nice following others prepping at the same time. Enjoy your vacation, I've always wanted to go to PR, it looks beautiful. The wife and I are heading to Cabo in May after my last show.

Quelly

01-15-2011, 12:26 AM

thanks E! I always push the envelope with recovery but lucky for me the wife and I are headed to Puerto Rico. Legs will get some much needed rest. How was Hawaii? That was number 1 on the list but it was so damn expensive. One day though!

I'm lucky I have family there that I stay with or it would be out of our price range, all we had to figure out was plane tickets, so I was grateful for that. It was wonderful, got to have the wedding we never had :)

COZ999

01-16-2011, 01:32 PM

Trip has exactly gone as planned. Mulitple layovers, missed flights, lost baggage and we got in an accident with the rental car. Luckily it wasnt our fault. I have been eating clean and got a workout in. Otherwise the weather is beautiful!

tsajdak

01-16-2011, 02:45 PM

MKW

01-17-2011, 10:32 AM

Popping in here to say keep killing it Coz. I don't post that much on the site at the moment but I still read a few logs (this one included) daily.

RichKnapp

01-17-2011, 05:16 PM

Man O Man good weather. You have it made. Forget the rest just enjoy the weather. ;)

COZ999

01-21-2011, 07:12 PM

Just got back from Puerto Rico. Miss it already. Looking to buy property there to vacation and one dat retire to. As far as contest prep for the first 4 days my wife and I were super strict, but we loosened up on our diet a little bit. My loosen up I mean still fairly small portions, just not quite counting the macros. We found a hole in the wall gym that was a good time. Got a few hard stares from the locals, but tried to make friends with them. Word to the wise if you ever visit PR ( I am sure Layne and Izzy can attest to this) be careful driving. We got rear ended hard the first day there. Locals are crazy drivers!!!!

As for working out and such. After flying all day I weighed in at 201.6 I am hoping by tomorrow morning at exactly 15 weeks out I am back to around 199. Today in the gym I feel I have looked my best to date. I have a nice tan, and a great full look. Things are about to get kicked up a notch so I know that the break was much needed. Macros from here on out will be 250c/53f/250p (that is including artificial sweetners, BCAA's and various other small things that I have never paid attention to before)

http://www.facebook.com/#!/photo.php?fbid=845647004668&set=a.510687645908.2051252.20723942

COZ999

01-22-2011, 07:03 AM

Weight: 199.4 (not too shabby for after vacation)

Pics: First thing in morning. Happy with progress though
http://i1187.photobucket.com/albums/z396/coz999/DSCF4413.jpg
http://i1187.photobucket.com/albums/z396/coz999/DSCF4415.jpg
http://i1187.photobucket.com/albums/z396/coz999/DSCF4416.jpg
http://i1187.photobucket.com/albums/z396/coz999/DSCF4421.jpg
http://i1187.photobucket.com/albums/z396/coz999/DSCF4422.jpg

My_Legacy

01-22-2011, 08:28 AM

Def leaning out man, bye bye 200s. Shooting for about 1.5 lbs per week of loss? Should start really leaning out in the next 6 weeks or so!

COZ999

01-22-2011, 12:01 PM

Def leaning out man, bye bye 200s. Shooting for about 1.5 lbs per week of loss? Should start really leaning out in the next 6 weeks or so!

That the exact plan. Hope to grace the stage at 178-180

ehlisl

01-24-2011, 06:30 PM

Sub 200 COZ! Progress is getting sick buddy!! Still love that MM :D

COZ999

01-25-2011, 07:13 PM

Sub 200 COZ! Progress is getting sick buddy!! Still love that MM :D

I am hoping that MM wins me some chit this year!

COZ999

01-25-2011, 07:18 PM

Didn't know quoting porn spam was against the rules....hmmmm haha o well!

AM CARDIO:
20 min MISS
20min LISS

MACROS:
Today-
246p
250c
42.5f

Target
250p
250c
53f

DELTZ FOR DAYZ/ TRI's FOR THE GUYS!

H/S Shoulder Press

135x12
315x8
405x3
315x8
315x8

Side laterals

50x10
60x10
80x10 (leaning 1-arm at a time)

Upright Row DB

90x7
35x10

Smith Rear Press

225x6
225x7
225x7

Shrug Machine

380x12
580x12
380x12 (reverse)

TRICEPS

Pressdowns

x12
x12
x8 (whole stack)

Skulls w/ CGBP

90x10 / failure
90x9/ failure
90x9 / failure

Dip Machine

150x12
150x12
150x12

4 sets Ab crunch Machine

Notes: Having trouble hitting macros with my hectic schedule but strength isnt dropping and weight is. VEDDDDDDDDYYYYY NICCCCE!

Quelly

01-25-2011, 07:36 PM

strength stable (and impressive btw) and weight dropping....good stuff!
BTW your symmetry has really improved, just looking at your pics I can really tell vs last time

RichKnapp

01-25-2011, 07:41 PM

Nice work Coz. Better hit them macro's or I'll come run you over bro. ;)

COZ999

01-25-2011, 07:46 PM

strength stable (and impressive btw) and weight dropping....good stuff!
BTW your symmetry has really improved, just looking at your pics I can really tell vs last time

as much as numbers aren't that important bodypart measurement wise, everything is very close to where it needs to be in order to be proportion minus the arms. One day, Ill have the Quelly Peaks! Thanks for the kind words E! I have always admired your physique as well as intellect in regards to the sports so hope you don't mind me stealing a lot of your info haha

COZ999

01-25-2011, 07:47 PM

Nice work Coz. Better hit them macro's or I'll come run you over bro. ;)

The Wisconsin Warrior is amped up!

RichKnapp

01-25-2011, 08:03 PM

The Wisconsin Warrior is amped up!

lol Hope some rubs off on the Packers. lol

Rsardinia

01-25-2011, 08:19 PM

Those traps on that MM are ridiculous.

adamrochester

01-25-2011, 09:58 PM

looking mass dude !!!!!! that mm is mad ! traps are crazy nice progress cant wait to see the final product !

Quelly

01-26-2011, 12:56 AM

as much as numbers aren't that important bodypart measurement wise, everything is very close to where it needs to be in order to be proportion minus the arms. One day, Ill have the Quelly Peaks! Thanks for the kind words E! I have always admired your physique as well as intellect in regards to the sports so hope you don't mind me stealing a lot of your info haha

Thanks for the kind words, and steal away! And if I could trade my bicep peaks in for wider clavicles you'd be the first on my donor list bud :)

COZ999

01-26-2011, 05:46 PM

Off day

Felt extremely under the weather. Nauseous, bad sinus headache...typical case of pussitis. For some reason I weighed myself this afternoon. I was down to 196.4 from 199.0 this A.M

decided to up my cals a bit hoping to help me feel better.
Final- 2982
207p
286c
112.5f

Got fitted for my Mess Dress uniform today but in the midst of that decided to take a pic hahah what a meathead I know
http://i1187.photobucket.com/albums/z396/coz999/legs.jpg

RichKnapp

01-26-2011, 05:50 PM

lol true bber. ^5 bro.

tsajdak

01-26-2011, 05:57 PM

Off day

Felt extremely under the weather. Nauseous, bad sinus headache...typical case of pussitis. For some reason I weighed myself this afternoon. I was down to 196.4 from 199.0 this A.M

decided to up my cals a bit hoping to help me feel better.
Final- 2982
207p
286c
112.5f

Got fitted for my Mess Dress uniform today but in the midst of that decided to take a pic hahah what a meathead I know

What is the Mess Dress for? Do you have to pay for that yourself? Big dough right there..

COZ999

01-26-2011, 06:03 PM

What is the Mess Dress for? Do you have to pay for that yourself? Big dough right there..

Ive got 2 weddings coming up and once I commission I will have to get it anyway. Its cheaper to get it as an E now and get the free alterations :)

tsajdak

01-26-2011, 06:04 PM

Ive got 2 weddings coming up and once I commission I will have to get it anyway. Its cheaper to get it as an E now and get the free alterations :)

Smart smart. When are you getting commisioned? That's what up!

COZ999

01-26-2011, 06:12 PM

Smart smart. When are you getting commisioned? That's what up!

I am finished my degree in Oct and was advised to beef up my science classes for Aerospace Physiology. I guess I shouldn't be so cocky/confident that i AM getting commissioned, I just have put in so much hard work and still fairly young. This is my dream/goal and I have put my mind to it. 2010 boards got cancelled so it gave me some time just waiting to hear about the 2011 boards and get an interview date. Medical side is slightly different than the typical OTS route

COZ999

01-26-2011, 06:14 PM

Those traps on that MM are ridiculous.

looking mass dude !!!!!! that mm is mad ! traps are crazy nice progress cant wait to see the final product !

thanks guys! Always one of my favorite poses to hit. In my mind, I have similar structure to a Dennis Wolf type. We have the shoulder and clavicles that allow us to roll our traps over top and look massive. 675 BB shrugs also doesnt hurt ;)

tsajdak

01-26-2011, 06:23 PM

I am finished my degree in Oct and was advised to beef up my science classes for Aerospace Physiology. I guess I shouldn't be so cocky/confident that i AM getting commissioned, I just have put in so much hard work and still fairly young. This is my dream/goal and I have put my mind to it. 2010 boards got cancelled so it gave me some time just waiting to hear about the 2011 boards and get an interview date. Medical side is slightly different than the typical OTS route

Well good luck bro, or should I say Sir? :)

TigerStealth

01-27-2011, 08:39 AM

COZ999

01-27-2011, 03:55 PM

:eek: Has to be an optical illusion ;)!

no smoke and mirrors here boys!

Flynn

01-27-2011, 04:26 PM

no smoke and mirrors here boys!

OK! I was being facetious with the post.

COZ999

01-27-2011, 07:09 PM

OK! I was being facetious with the post.

guess you didnt read into my sarcasm as well. I knew you were just joshin

COZ999

01-27-2011, 07:19 PM

AM CARDIO:
20 min Bike
15 min Elliptical
Total= 350cals

YEESTERDAY WEIGHT: 199.4!
AM WEIGHT: 198.0!

BACK

Pullups
x10
x10
+60x10
x20

Rack Deadlifts

225x8
405x8
495x2
585x1 (horrible form, never again!)

UH SMITH ROW

185x10
185x10
185x15

Boring Video, posing at end

66aSFBg5qwk

Pullovers

90x10
100x10
100x10

*NEW FAV

Rope Straight Arm Pulldowns

x12
x14

Cable Row

x12
x12

Notes: Not a bad workout! Got in there late so had to rush.

NaturalLoco

01-27-2011, 07:26 PM

in late - subbd

looking mean man, keep up the hard work!

COZ999

01-27-2011, 07:32 PM

in late - subbd

looking mean man, keep up the hard work!

your not late man! Things are just getting started. Glad to have you! If you havent noticed I post alot of pics and vids. Why? Well I am not totally into myself (okay well maybe a little) but in my opinion thats what makes logs interesting. Usually the logs I am subb'd on I will click on the link and scroll through to find the pics and vids. The workouts are never usually nothing special esp while contest dieting so its better to see these guys getting lean and putting in work in the gym. Do you alot of you guys do the same....just skim for pics and vids?

NaturalLoco

01-27-2011, 07:57 PM

your not late man! Things are just getting started. Glad to have you! If you havent noticed I post alot of pics and vids. Why? Well I am not totally into myself (okay well maybe a little) but in my opinion thats what makes logs interesting. Usually the logs I am subb'd on I will click on the link and scroll through to find the pics and vids. The workouts are never usually nothing special esp while contest dieting so its better to see these guys getting lean and putting in work in the gym. Do you alot of you guys do the same....just skim for pics and vids?

I agree, it's all about the pics, vids, and lifestyle that makes a log interesting, not just the numbers in the workouts. And I think the detail and effort you put into your log is why there are so many people in here interested to see your progression :)

tonsti

01-27-2011, 07:57 PM

Nice work coz!Im with ya on the pullovers :) Good chit

Flynn

01-28-2011, 05:07 AM

guess you didn't read into my sarcasm as well

Yep, that's on me. Nevertheless, spill on what you are doing for your traps :)!

COZ999

01-28-2011, 07:22 PM

CHEST

Incline Smith

135x12
185x12
275x6
185x10 (to the neck)

Chest Pres Machine

190x10
205x10
250x2/190x2/130x6/85x10

DB Flies

50x10
60x10
70x8

Decline Machine

225x10
315x8

Cable Flies

x12
x12

Notes: Too much mirror time tonight haha. I drank about 2 gallons and just filled up nicely. The lights, the mirrors were my friends tonight. Gotta love Friday Night Lights!

COZ999

01-28-2011, 07:26 PM

Nice work coz!Im with ya on the pullovers :) Good chit

Saw Roelly Winklaar hit em on his new video and his lats were popping, so I wanted to give em a whirl!

Yep, that's on me. Nevertheless, spill on what you are doing for your traps :)!

I shrugged really heavy this year. Best was 675x5 and also hit 405x74

reppage!
RwP_aPn7CMQ

big ass weight
hlcJsvTrNfI

RichKnapp

01-28-2011, 08:06 PM

You Freak You.

B-Neva

01-28-2011, 09:10 PM

so THAT's how you get traps

COZ999

01-29-2011, 05:00 PM

Quick Update

Woke up this A.M......down to 197.0. Down 2 lbs this week in 3% bodyfat in 3 weeks. Not bad at all!

Frankdaddy

01-30-2011, 06:41 AM

Excellent job man. Sounds like everything is rolling smoothly for you. How does it feel to you taking a slower approach compared your last prep or so, mentally?

COZ999

01-30-2011, 08:21 AM

Excellent job man. Sounds like everything is rolling smoothly for you. How does it feel to you taking a slower approach compared your last prep or so, mentally?

I cannot even put in words how much easier it is. The hardest part is telling myself that this "okay". Mentally I wanna be eating 60c and doing double HIIT sessions, but through trials and tribulattions it is apparent that nonsense did not work

bwelch1985

01-30-2011, 08:23 AM

I cannot even put in words how much easier it is. The hardest part is telling myself that this "okay". Mentally I wanna be eating 60c and doing double HIIT sessions, but through trials and tribulattions it is apparent that nonsense did not work

you are a sick, sick man Coz. ha ha

eventually you'll probably have to get pretty low in carbs and high in HIIT, so be patient...the punishment is coming!!

COZ999

01-30-2011, 08:27 AM

you are a sick, sick man Coz. ha ha

eventually you'll probably have to get pretty low in carbs and high in HIIT, so be patient...the punishment is coming!!

that day may come but I can surely tolerate it for 3 weeks as opposed to 10

COZ999

01-30-2011, 12:21 PM

WEIGHT: 199 (up 2 lbs from refeed)

LEGS

Calves
x15
x14
x14

Leg Ex Warmup

Close Stance Squat

135x12
225x15
315x16 ( Reps to brett for 315x18 @156)

pPzEqmBSEpY

Leg Press (1- leg)

200x15/15
200x12/12
200x50 (two legs)

(ss)

Calf Press

200x15
200x12
200x20

Occulsion Leg Ex

160x15
175x15
175x14
(no ties)
130x15

Leg Curl

80x10
95x12
110x10

Notes: My wife and I both almost puked today. Its about 75 in San Antonio today but the gym didn't turn the heat off yet. It had to be at least 90 in there. The widowmaker squats and leg press almost made me pray to the porcelain gods....Karma for making fun of Rob

Pics: 14 weeks out. 12% bf. 197-199

http://i1187.photobucket.com/albums/z396/coz999/14%20weeks%20out/105_2708.jpg

http://i1187.photobucket.com/albums/z396/coz999/14%20weeks%20out/105_2707.jpg

http://i1187.photobucket.com/albums/z396/coz999/14%20weeks%20out/105_2706.jpg

http://i1187.photobucket.com/albums/z396/coz999/14%20weeks%20out/105_2705.jpg

http://i1187.photobucket.com/albums/z396/coz999/14%20weeks%20out/105_2704.jpg

http://i1187.photobucket.com/albums/z396/coz999/14%20weeks%20out/105_2703.jpg

COZ999

01-30-2011, 12:22 PM

http://i1187.photobucket.com/albums/z396/coz999/14%20weeks%20out/105_2702.jpg

http://i1187.photobucket.com/albums/z396/coz999/14%20weeks%20out/105_2701.jpg

http://i1187.photobucket.com/albums/z396/coz999/14%20weeks%20out/105_2700.jpg

http://i1187.photobucket.com/albums/z396/coz999/14%20weeks%20out/105_2699.jpg

http://i1187.photobucket.com/albums/z396/coz999/14%20weeks%20out/105_2698.jpg

http://i1187.photobucket.com/albums/z396/coz999/14%20weeks%20out/105_2697.jpg

COZ999

01-30-2011, 05:39 PM

bump for da nudez

FATHER FLEX

01-30-2011, 06:00 PM

COZ999

01-30-2011, 06:06 PM

Good stuff bro. What was your last contest weight?

A good article on occlusion, and a very nice base routine on this page. Trust me its nastier than any high rep squat I have ever done. Its just gets cloudy at some point. LOL

http://www.ironmanmagazine.com/index.cfm?page=article&go2=1489&StartRow=3

172. and flat

Thanks for the article! I dont know much about it and I kind of doing my own thing but I will definitly read up on this and take advantage!

FATHER FLEX

01-30-2011, 06:13 PM

172. and flat

Thanks for the article! I dont know much about it and I kind of doing my own thing but I will definitly read up on this and take advantage!

I don't think you will need to loose 27 or so pounds, however I am looking for something in the high 170's, low 180's this time. Specially since you are eating enough to lift heavy. You have some will bro, you showed that last time. :) However effort doesn't look to be wasted this time. Keep grinding!

Its nasty! On the Cybex Leg press....I have yet to mentally be able to get myself to do it on there.

COZ999

01-30-2011, 07:54 PM

I don't think you will need to loose 27 or so pounds, however I am looking for something in the high 170's, low 180's this time. Specially since you are eating enough to lift heavy. You have some will bro, you showed that last time. :) However effort doesn't look to be wasted this time. Keep grinding!

Its nasty! On the Cybex Leg press....I have yet to mentally be able to get myself to do it on there.

You know we all set out to achieve a certain weight and hope to god come out heavier than the year before but Tommy Jeffers pulled the unthinkable and came in lighter but tighter to win multiple shows. I would hate to compete again at 172 and hoped 180 would be my mark but even if 175 put some serious lines in my ass I would be happy. I went nostalgic and reread through your 08 contest prep thread. I just get chills reading through and it makes me want to work harder and harder

RichKnapp

01-30-2011, 08:35 PM

Nice pics Coz. Can't wait to see the final product. ;)

rebelprettyboy

01-30-2011, 08:59 PM

Looking good. Look pretty big all around arms are getting dominated by the rest. MM looks likes its gonna be a mean pose for you. Good luck with your prep. If you're still doing that show in Lubbock I should see ya there

FATHER FLEX

01-30-2011, 11:47 PM

You know we all set out to achieve a certain weight and hope to god come out heavier than the year before but Tommy Jeffers pulled the unthinkable and came in lighter but tighter to win multiple shows. I would hate to compete again at 172 and hoped 180 would be my mark but even if 175 put some serious lines in my ass I would be happy. I went nostalgic and reread through your 08 contest prep thread. I just get chills reading through and it makes me want to work harder and harder

If you look Kurt Weidner peeled and weigh 170....Nobody will even ask you what you weight. Do it!

COZ999

02-01-2011, 06:28 PM

H/S Press

135x15
225x12
315x9
315x8

Front Seated
225x8
135x12

Arnold Press (ss) Side laterals

50x10 / 30x15
60x8 / 35x10
80x10 /35x12

Smith Reverse Shrugs

135x12
315x10
315x12

DB Shrugs

150x12
150x10

TRICEPS

Overheads DB

90x10
100x10
120x10
140x8 PR!

Pressdowns

x12
x12
x12

Dips

x10
x10

Notes:

http://i1187.photobucket.com/albums/z396/coz999/MM2.jpg

Thats all I'm gonna say bout dat....

zmcdole

02-01-2011, 06:32 PM

315 x 16 on the squats is no joke. NICE WORK!!!!

sper no egrahcer.

BaFtub

02-01-2011, 06:35 PM

Looking big as phuck Coz. Gonna be so so sosososoossoosos scary dialed in this time.

tsajdak

02-01-2011, 06:39 PM

Looking big as phuck Coz. Gonna be so so sosososoossoosos scary dialed in this time.

^ This X 2. Nice boulder workout!

Bnizzle163

02-01-2011, 06:44 PM

Looking massive in the pics dude. You're going to look freaky!

Blazed

02-01-2011, 07:34 PM

Sick Pics man!!!!

You are effin huge!

COZ999

02-01-2011, 07:48 PM

315 x 16 on the squats is no joke. NICE WORK!!!!

sper no egrahcer.

Looking big as phuck Coz. Gonna be so so sosososoossoosos scary dialed in this time.

^ This X 2. Nice boulder workout!

Looking massive in the pics dude. You're going to look freaky!

Sick Pics man!!!!

You are effin huge!

There are very few things that I have been called in my life and huge and big are on the list. I appreciate the kind words fellas. Sometimes I think to myself am I really doing enough....IS brett squatting till he pukes? Is Zmcdole hitting big deadlift numbers, is Billy doing crazy cardio, are Paul and T-Rex crushing arms? You keeping doing what your doing, so I can continue to do what I do. No reason why all of us cant win a pro card this year and talk **** after how we are gonna rule the pro stage!

zmcdole

02-01-2011, 07:52 PM

There are very few things that I have been called in my life and huge and big are on the list. I appreciate the kind words fellas. Sometimes I think to myself am I really doing enough....IS brett squatting till he pukes? Is Zmcdole hitting big deadlift numbers, is Billy doing crazy cardio, are Paul and T-Rex crushing arms? You keeping doing what your doing, so I can continue to do what I do. No reason why all of us cant win a pro card this year and talk **** after how we are gonna rule the pro stage!

Haha!! Good post. I'll enjoy watching you guys rule the bodybuilding stage while I RULE the platform. Heavy weights and lots of food for me!!!!

COZ999

02-03-2011, 07:47 PM

Cardio- 575 cals burned
Cals- 2500

BACK/REAR DELTS

Pullups
Total= 80

UH Pulldowns

140x10
200x10
260x8/ 100xfailure

Smith Row

135x10
135x12
135x12

Smith Partial Deadlifts

225x10
315x12
315x12

Cable Rows (ss) Straight Arms

x10 / x12
x10 / x12

Rear Delt High Cable Row

x12
x12
x12

Notes: Weight on scale isnt moving very fast but every morning I see a leaner and leaner guy. So what I say is F&*% the scale!

tsajdak

02-03-2011, 08:13 PM

Notes: Weight on scale isnt moving very fast but every morning I see a leaner and leaner guy. So what I say is F&*% the scale!

I'm with you there bro. I haven't even stepped on a scale since last Tuesday before I left for my business trip. I feel and look like I'm getting leaner so that is all that matters. So much less stress not worrying about the scale all the time.
Keep crushing it and everything will fall into place.

COZ999

02-04-2011, 04:27 PM

Had the day off because of an "ice" storm in Texas. AKA people cant drive when the roads the slightly slick and they had a million accidents so they closed all major highways...toooo funnny

CHEST

Smith Incline

135x10
225x10
245x7
225x7
135x12

Press Machine

175x10
205x10 /130x7/70x7

DB Flys

50x8
80x8

Decline Machine

225x12
315x12

Cable Flys

x12
x12

BICEPS

DB Curl

40x10
60x6
80x2/45x6

Hammers

40x12
40x12

Cable Curl

x12
x12

NOTES: Scale is all over the place from 196.4 up to 199 back to 197 up to 198 back to 196. I am hoping 195 in the A.M. I think my sodium and water intake is the reason. My leg striations are much more noticeable and abs look better than last year at 5 weeks out so I have to be losing weight. Then again maybe I am just a fat boy haha. I go on a business trip Sunday, so I will be hitting it hard in San Diego and Yuma,AZ

RichKnapp

02-04-2011, 05:01 PM

I was playing in VA when there was 1" and everything was closed. Had a ball being only one on the roads. lol

COZ999

02-08-2011, 05:25 PM

DELTS 2/7/11

Side laterals

20x12
30x12
50x10
80x10 Leaning

Arnolds

70x8
60x10
50x12

Rear Press

155x12

Front

155x12
155x12

Front Bar Raise

50x15
70x12
70x12

Shrugs

80x12
125x10
125x10

Cardio: 30 min Elliptical 500cals

BACK/REAR DELTS/CALVES 2/8/11

Pullups

x10
x10
x14
x12
x12

Smith Deads

135x10
225x10
315x10

T Bar Row

3plx12
4plx12
4plx10

Cable Row

x12
x12
x11

FST-7
60x12x7

Straight Arm Pulldown

x15
x15
x15

Pullovers

80x12
80x12
80x12

Donkey Calf Raise

240x12
340x12
34012
340x12

Standing Calf Raise

x15
x15
x20

Notes: Found a great gym here in Yuma,AZ called 4th Ave Gym. Definitly one of those hardcore old school gyms with autographed pictures of pros and equipment tailored toward a bodybuilder. Love the atmosphere in there.

RIGHT: 225lbs...........LEFT 197lbs.........Misc Pics
http://i1187.photobucket.com/albums/z396/coz999/0207012048a-1.jpg

RichKnapp

02-08-2011, 07:22 PM

Nice work and pics. ^5

COZ999

02-09-2011, 06:07 PM

Killed Arms for no damn good

-Cardio.....360 cals

Quelly

02-09-2011, 06:30 PM

looking good in here dude, definitely added size from last go...how are the legs coming in so far?

COZ999

02-09-2011, 06:34 PM

looking good in here dude, definitely added size from last go...how are the legs coming in so far?

about on par. MY midsection is actually tightening up faster than my legs but at this point its hard for me to judge leg definition. I crush em Sunday and they are sore literally until the following Sunday so I can never flex em too well. I will try and get a few pics of em soon though

COZ999

02-09-2011, 06:44 PM

looking good in here dude, definitely added size from last go...how are the legs coming in so far?

http://i1187.photobucket.com/albums/z396/coz999/legs-1.jpg

http://i1187.photobucket.com/albums/z396/coz999/legs2.jpg

Quelly

02-09-2011, 06:45 PM

dude I'd say quite nicely!

COZ999

02-09-2011, 06:48 PM

dude I'd say quite nicely!

yea but I'm still a fatty fatty 2 by 4. Can' wait to get into the single digit bodyfats

Quelly

02-09-2011, 07:00 PM

yea but I'm still a fatty fatty 2 by 4. Can' wait to get into the single digit bodyfats
one day at a time brother one day at a time! Rome wasn't built in a day, a journey of a thousand miles begins with one step, something about mt everest and yada yada yada....you get it though ;)

tsajdak

02-09-2011, 07:17 PM

Legs are definitely coming along. And the progress pics are off the hook. Dam you and dem traps, ha

J_Bo

02-09-2011, 08:06 PM

You're (not) doing it wrong.

You've either lost zero muscle or are actually carrying a tad more now than at 225. Doing well, Big Coz!l

COZ999

02-13-2011, 08:14 AM

Going to the Arnold!!! Wife hooked me for vday! Who else is going

Bnizzle163

02-13-2011, 10:30 AM

Wow... you've definitely put on some quality size. You look leaner at 225 vs. 197.

tsajdak

02-13-2011, 10:54 AM

Going to the Arnold!!! Wife hooked me for vday! Who else is going

I'll be there

COZ999

02-13-2011, 12:24 PM

I post alot of pics, but these are the official ones for my buddy who keeps a watchful eye on me...

http://i1187.photobucket.com/albums/z396/coz999/12%20weeks%20out/04fdaaf1.jpg http://i1187.photobucket.com/albums/z396/coz999/12%20weeks%20out/91f52d1a.jpghttp://i1187.photobucket.com/albums/z396/coz999/12%20weeks%20out/fe46277c.jpghttp://i1187.photobucket.com/albums/z396/coz999/12%20weeks%20out/9692fa1a.jpghttp://i1187.photobucket.com/albums/z396/coz999/12%20weeks%20out/011db965.jpghttp://i1187.photobucket.com/albums/z396/coz999/12%20weeks%20out/f576512d.jpghttp://i1187.photobucket.com/albums/z396/coz999/12%20weeks%20out/b34ba129.jpg

COZ999

02-13-2011, 12:26 PM

http://i1187.photobucket.com/albums/z396/coz999/12%20weeks%20out/f986d594.jpghttp://i1187.photobucket.com/albums/z396/coz999/12%20weeks%20out/a3c1b2d7.jpghttp://i1187.photobucket.com/albums/z396/coz999/12%20weeks%20out/ccfe9fe1.jpghttp://i1187.photobucket.com/albums/z396/coz999/12%20weeks%20out/7bdbc44b.jpghttp://i1187.photobucket.com/albums/z396/coz999/12%20weeks%20out/c3fe5ea7.jpghttp://i1187.photobucket.com/albums/z396/coz999/12%20weeks%20out/5051e0fb.jpghttp://i1187.photobucket.com/albums/z396/coz999/12%20weeks%20out/d4c1b856.jpg

COZ999

02-13-2011, 12:27 PM

http://i1187.photobucket.com/albums/z396/coz999/12%20weeks%20out/146de185.jpghttp://i1187.photobucket.com/albums/z396/coz999/12%20weeks%20out/393bdf98.jpghttp://i1187.photobucket.com/albums/z396/coz999/12%20weeks%20out/c3fe5ea7.jpghttp://i1187.photobucket.com/albums/z396/coz999/12%20weeks%20out/2d192185.jpg

COZ999

02-13-2011, 12:37 PM

Granted Pics were taken after smashing legs, but once I uploaded them they werent as good as I thought...O well all that means is more time to crush it!

LEGS

SQUAT

135x12
225x10
315x8
365x3
365x5
405x2

Lunges

135x10/10
135x10/10

Leg Press (ss) Leg Ex

200x10 / 190x12
(speed)
200x12 / 205x10
(slow tempo)
200x30 / 145x20

Leg Curl

95x10
95x10
110x10

Notes: Weight is 195. Energy is up. Trouble sleeping more than 7 hours. I get hungry and anxious to weigh in!

tsajdak

02-13-2011, 01:45 PM

Looking awesome at 12 weeks out. Gonna be insane. Keep smashing it

rdrb

02-13-2011, 02:00 PM

Should try the hands clasped most muscular IMO.

Webber91

02-13-2011, 11:42 PM

Been lurking in here for ages, thought I'd actually come out of hiding for once.

Making some f*cking epic progress bro, I'm so jealous of your lats! Your front relaxed, FLS and FDB are going to be winners.

Quelly

02-13-2011, 11:58 PM

looking really good my man

semper27

02-14-2011, 03:33 AM

REALLY great place to be at 12 weeks! Final product IS going to look SICK!!

NaturalLoco

02-14-2011, 03:43 AM

Looking solid @ 12 weeks man, you will be shredded come show time!

JPlevell

02-14-2011, 04:28 AM

Looking solid @ 12 weeks man, you will be shredded come show time!

x2!

J_Bo

02-14-2011, 05:35 AM

Check out them quad striations in the ab/thigh! :eek: NOICE

COZ999

02-14-2011, 12:10 PM

You guys are too kind. I basically found a dieting approach that's works for me and have been sticking with it. This iPhone calorie app with scanner Is spot on. 11 weeks and 6 days until first
Show but something like 20 weeks until the first couple of pro shows where I get to meet the one and only Alberto nuneZ

RichKnapp

02-14-2011, 12:16 PM

Keep it comeing Coz. ^5

JohnBrowne

02-14-2011, 12:39 PM

wow man looking 100x leaner

Rsardinia

02-14-2011, 12:48 PM

Leaning out nicely dude. Xmas tree showin, crazy lats, feathering in quads beginning to show.

Flynn

02-14-2011, 12:59 PM

Check out them quad striations in the ab/thigh! :eek: NOICE

Joining the chorus - nice spot to be in 12-weeks out!

adamrochester

02-15-2011, 01:19 AM

looking mad mate ! looks like everythings going awesome ! what everyone else has said ^^^^^^^^^

bwelch1985

02-15-2011, 04:32 AM

damn those teardrops are in 3D! looking sick Big Coz.

COZ999

02-15-2011, 10:45 AM

looking really good my man

Like you said its OUR year!

REALLY great place to be at 12 weeks! Final product IS going to look SICK!!
I hope so!

Looking solid @ 12 weeks man, you will be shredded come show time!
Thats the plan fo sho!

x2!
= 6

Check out them quad striations in the ab/thigh! :eek: NOICE
Kai will be jealous come show day

Keep it comeing Coz. ^5
"Im cominngggg, Im comingggg....." (in Arnold Voice)

wow man looking 100x leaner
that would make me .11 bf% haha Ill take it

Leaning out nicely dude. Xmas tree showin, crazy lats, feathering in quads beginning to show.

Deck the halls....

Joining the chorus - nice spot to be in 12-weeks out!
I am confident in that too

looking mad mate ! looks like everythings going awesome ! what everyone else has said ^^^^^^^^^
Its not too shabby at all esp this diet

damn those teardrops are in 3D! looking sick Big Coz.

Gotta get some 3d goggles come show day!

COZ999

02-15-2011, 06:36 PM

CARDIO: AM Mixed Cardio= 55min

DELTS

H/S Press

135x12
225x12
315x10
315x8

Side Laterals

35x10
35x10
35x10
55x10

DB Upright Row

80x8
70x10
60x12

DB Shrugs

120x10
150x12
150x12

Behind The Neck (3/x/3 tempo)

135x12
135x12
135x12

TRICEPS

Rope

x12
x12
x10
x20

Overhead DB Ex

100x12
110x10
120x12

Bench Dips

Bwx20
BWx20
BWx20

Notes: Starting to get the "Wow, your getting small/skinny" comments and I am also more hungry between meals. O the joy of prep. On the bright side, gym pumps make me look ridic!

adamrochester

02-15-2011, 09:20 PM

what are the macros at now mate ?

COZ999

02-16-2011, 05:51 AM

Btw 2300-2500 cals
240-250p/250c/53-60f. I'm being alot more open for variances I let the mirror, scale and weight to dictate my diet

adamrochester

02-17-2011, 01:20 AM

nice man decent amount for dieting :) loving it

COZ999

02-17-2011, 07:43 PM

Macros
243p/ 320c/26f
Nice little refeed

BACK

Pullup
X30 PR!
X10
X10
X10
X8
X8

Deadlift
135x12
225x5
315x5
405x5

Cable row

110x12
110x12
Whole stack x 8

Straight arms
X12
X12
X12

Uh standing cable row

X12
X12
X10

Standing rear delt row
X15x12
X12

Notes: stuff is getting sick. Homemade pizza ftw

RichKnapp

02-17-2011, 07:55 PM

^5 nice mac's.

COZ999

02-18-2011, 06:56 PM

Incline DB Press

45xWU
100x9
100x9
100x8

Cable Fly (ss) Chest Press

x12 / 145x12
x12 / 160x10
x12 / 175x10

Incline Smith Machine

225x7
185x10
185x10
185x10/95xfailure

Decline Press

225x10
225x10

BICEPS

DB Curl

30x10
45x10
65x6
30x10

Preacher Machine

x12
x12
x10
x10

Hammers

45xfailure
45xfailure
45xfailure

Notes: Vids of my wife and I gettin some!

EIUWORO9UwE

1dD6UnpTw-A

COZ999

02-18-2011, 06:59 PM

http://i1187.photobucket.com/albums/z396/coz999/172674_10100331359270249_8840056_60133428_2454191_ o.jpg

and me
http://i1187.photobucket.com/albums/z396/coz999/mm.jpg

TigerStealth

02-18-2011, 07:30 PM

Strong Chin!!

http://i1187.photobucket.com/albums/z396/coz999/mm.jpg[/QUOTE]

Strong Knife!

http://i1187.photobucket.com/albums/z396/coz999/172674_10100331359270249_8840056_60133428_2454191_ o.jpg

Strong wife!!!

1dD6UnpTw-A

Bnizzle163

02-18-2011, 07:51 PM

30 pull ups?!?!?! :eek:

Food porn is starting already. My kind of thread :D

RichKnapp

02-18-2011, 08:48 PM

Nice work. ^5

COZ999

02-19-2011, 08:52 AM

Strong Chin!!

http://i1187.photobucket.com/albums/z396/coz999/mm.jpg

Strong Knife!

Strong wife!!![/QUOTE]

30 pull ups?!?!?! :eek:

Food porn is starting already. My kind of thread :D

Nice work. ^5

Thanks guys! Joe, GET BACK TO STUDYINH!
Brandon- I am not the best cook but enjoy eating it all
Rich- Its on!

NEW LOW TODAY GUYS! 192.2!!!!!!!!!!

I hope for 190 here in the next week a half!

FATHER FLEX

02-19-2011, 08:57 AM

Coming along bro! Very nice job! Good job keeping your head straight bro. Hardest part of all :)

MKW

02-19-2011, 09:22 AM

Sick vids Coz. What is that meal?

COZ999

02-19-2011, 09:25 AM

Sick vids Coz. What is that meal?

whole foods FF crust, FF cheese, and 8 slices jalapeno bacon. It was a masterpiece....well for me anyway!

COZ999

02-19-2011, 09:26 AM

Coming along bro! Very nice job! Good job keeping your head straight bro. Hardest part of all :)

Dieting this time around has given me a whole new perspective on the sport

Frankdaddy

02-20-2011, 08:56 AM

Hey man ill be at columbus friday night and saturday for the expo, would you like to train later friday or saturday after the expo? Maybe thrash legs together or something and go out to eat after.

COZ999

02-20-2011, 08:48 PM

Hey man ill be at columbus friday night and saturday for the expo, would you like to train later friday or saturday after the expo? Maybe thrash legs together or something and go out to eat after.

Yea bro Im down. I am staying at Ramada North and it says it has free gym access to a local gym but not sure which one. Facebook me your cell number bc the one I texted on your profile didnt work

COZ999

02-20-2011, 08:50 PM

Cardio- Yard work, woof!
Macros 36f/300c/200p

SQUATS

135x12
225x10
315x8
375x4
405x2/315x4/225x8/135x15

Leg Press (ss) Leg Ex (toes out/in)

500x15 / 145x10/10
500x15 / 145x10/10
500x15 / 145x10/10

Leg Curl

90x10
110x10
110x10

Notes: WOW PLEASE TURN THE HEAT DOWN! It was hot in there! 2 weeks until the AC! Evan C at the Flex Pro was motivating! Huge ass wheels!

COZ999

02-21-2011, 12:33 PM

uM8s4i51r1o

italianplaya30

02-21-2011, 02:26 PM

Strong Chin!!

Strong Knife!

Strong wife!!!

Strong Stalker! lmao!

Bnizzle163

02-21-2011, 02:39 PM

36 grams of fat? Yowzers! At least that 300g. of CHO looks good to me :D

COZ999

02-22-2011, 09:36 AM

http://i1187.photobucket.com/albums/z396/coz999/3be479b2.jpg
http://i1187.photobucket.com/albums/z396/coz999/cc168ab3.jpg

Flat as a pancake post cardio but still a little bathroom posing fun. Inlove smart phones. I know in behind in times but I did the pictures uploading and posting all via my phone. Crazzzzzy

TigerStealth

02-22-2011, 12:16 PM

maybe its because of using a self timer on your phone, but posing might need a little work on the back dub bi. doesnt seem like you are flaring your lats as much as you could. I mean the lats on the front dub are insane but from the back they aren't jumping like that, so it must be a posing issue

COZ999

02-22-2011, 03:09 PM

Good point. I know what it is. Fixed

COZ999

02-22-2011, 03:17 PM

http://i1187.photobucket.com/albums/z396/coz999/803e0694.jpg

Bnizzle163

02-22-2011, 03:44 PM

Got some nice vascularity going on in your mid-back already. Awesome!

JohnBrowne

02-22-2011, 03:50 PM

RichKnapp

02-22-2011, 03:55 PM

looking good coz. ^5

TigerStealth

02-22-2011, 06:00 PM

lol wut

His posing is fine.

His second back dub bi pic shows a much better v-taper. Coz has good posing, but in the first back dub bi he was not fully flaring his lats and instead focusing on his mid-back traps, thus cutting down his v-taper

COZ999

02-23-2011, 07:15 PM

MACROS
51f/282c/209p

SUPPLEMENTS
Vitamin D3 (10k IU's)
AAEFX ZMA
Vitamin C (1000mg)
AAEFX HBM
AAEFX LEAN Fix (fat burner)
AAEFX K-Otic (pre workout. Cycling off this for 2 weeks tho)

BACK

Pullups
x10
x10
x31PR!
x6 static holds

6HOfbx9Ez3w
***HATERS COME HATE***

Deadlift
135x10
225x8
315x6
405x4

Pullovers
90x10
100x10
110x10

Cable Rows
x10
x10
x10

Pulldowns
x12
x12
x15

Rear Delt Fly
x12
x12

High Cable Row (rear delt focus)
x12
x12
x30

Notes:

JohnBrowne

02-23-2011, 07:34 PM

His second back dub bi pic shows a much better v-taper. Coz has good posing, but in the first back dub bi he was not fully flaring his lats and instead focusing on his mid-back traps, thus cutting down his v-taper

His hands are half an inch higher... that's it bro.

The BDB is not about the V-taper anyway. If you try to flare your lats in a BDB it gets harder to show off your spinal erectors.

oh and BTW DB rows don't use the biceps any more than BB rows... aware?

TigerStealth

02-23-2011, 07:46 PM

His hands are half an inch higher... that's it bro.

The BDB is not about the V-taper anyway. If you try to flare your lats in a BDB it gets harder to show off your spinal erectors.

oh and BTW DB rows don't use the biceps any more than BB rows... aware?

haha yea...i still dont like DB rows though. I try and try to like them but they never work for me.

COZ999

02-23-2011, 08:00 PM

Well you can go either way on the pose. Wolf goes wide Heath goes for thickness. To each their own. Similar to the fdb where people either suck in and puff like me or sit into the pose to flex their abs. Joe is a very good friend and second eye for me do I take his critiques very seriously. I don't always listen but on this particular one I saw where he was coming from. Good info from you too tho. I enjoy the criticism in this instance

JohnBrowne

02-23-2011, 09:13 PM

No nuthug but the last thing we need to be discussing is your back poses.

JohnBrowne

02-23-2011, 09:14 PM

haha yea...i still dont like DB rows though. I try and try to like them but they never work for me.

Any vids? Maybe it's a form issue?

Or better yet do you have a log so I can take this discussion elsewhere?

FATHER FLEX

02-23-2011, 11:16 PM

Its not his posing just the way his lats sit. I am the exact opposite, I have a T-taper from the front, but from the back it I am a bit wider. Very few guys have "perfect" dimensions, and always disappear from a specific angle.

Here is an example.

Rodney "Guns" Helaire has arms that are hard to beat on side shots. See him here edging out Jim who is not slouch when it comes to arms.
http://www.brianwhitacre.net/Pictures/Thumbnails/Worlds%202007%20Thumbnails/OverallSideTri2007.jpg

Now the inside of the arm Jims bellies are just simply "redunkulus"
http://www.brianwhitacre.net/Pictures/Thumbnails/Worlds%202007%20Thumbnails/OverallFD2007.jpg

Another more clear one....Who has better delts? Well it depends...

http://i4.photobucket.com/albums/y139/PIQUE7719/PRACTI3.jpg

http://i4.photobucket.com/albums/y139/PIQUE7719/PRACTI4.jpg

COZ999

02-24-2011, 07:04 PM

Crazy comparison btw Eric and Adam. Great points made with all of those pics

COZ999

02-27-2011, 04:58 AM

FWHukRs2BVg
RRLkBjzPcoA

COZ999

02-27-2011, 04:12 PM

Great friday night Chest/Bi day on friday. Saturday was my day off. Today was legs. Pictures too. Workout was not too interesting. Just focusing on the squeeze Pics taken today. 10 weeks out. 190.8, 10-11% Bf, and macros still at 300c/53f/200p

http://i1187.photobucket.com/albums/z396/coz999/10%20weeks%20out/IMG_0175.jpg
http://i1187.photobucket.com/albums/z396/coz999/10%20weeks%20out/IMG_0176.jpg
http://i1187.photobucket.com/albums/z396/coz999/10%20weeks%20out/IMG_0177.jpg
http://i1187.photobucket.com/albums/z396/coz999/10%20weeks%20out/IMG_0178.jpg
http://i1187.photobucket.com/albums/z396/coz999/10%20weeks%20out/IMG_0179.jpg
http://i1187.photobucket.com/albums/z396/coz999/10%20weeks%20out/IMG_0180.jpg
http://i1187.photobucket.com/albums/z396/coz999/10%20weeks%20out/IMG_0181.jpg

COZ999

02-27-2011, 04:13 PM

http://i1187.photobucket.com/albums/z396/coz999/10%20weeks%20out/IMG_0182.jpg
http://i1187.photobucket.com/albums/z396/coz999/10%20weeks%20out/IMG_0183.jpg
slightly different lat flare
http://i1187.photobucket.com/albums/z396/coz999/10%20weeks%20out/IMG_0184.jpg

http://i1187.photobucket.com/albums/z396/coz999/10%20weeks%20out/IMG_0185.jpg

http://i1187.photobucket.com/albums/z396/coz999/10%20weeks%20out/IMG_0186.jpg
http://i1187.photobucket.com/albums/z396/coz999/10%20weeks%20out/IMG_0187.jpg
http://i1187.photobucket.com/albums/z396/coz999/10%20weeks%20out/IMG_0188.jpg
http://i1187.photobucket.com/albums/z396/coz999/10%20weeks%20out/IMG_0189.jpg

COZ999

02-27-2011, 04:14 PM

http://i1187.photobucket.com/albums/z396/coz999/10%20weeks%20out/IMG_0189.jpg
http://i1187.photobucket.com/albums/z396/coz999/10%20weeks%20out/IMG_0190.jpg
http://i1187.photobucket.com/albums/z396/coz999/10%20weeks%20out/IMG_0192.jpg

COZ999

02-27-2011, 04:19 PM

Not a huge change but good comparison in 2 weeks

http://i1187.photobucket.com/albums/z396/coz999/12%20weeks%20out/04fdaaf1.jpg http://i1187.photobucket.com/albums/z396/coz999/12%20weeks%20out/91f52d1a.jpghttp://i1187.photobucket.com/albums/z396/coz999/12%20weeks%20out/fe46277c.jpghttp://i1187.photobucket.com/albums/z396/coz999/12%20weeks%20out/9692fa1a.jpghttp://i1187.photobucket.com/albums/z396/coz999/12%20weeks%20out/011db965.jpghttp://i1187.photobucket.com/albums/z396/coz999/12%20weeks%20out/f576512d.jpghttp://i1187.photobucket.com/albums/z396/coz999/12%20weeks%20out/b34ba129.jpg

COZ999

02-27-2011, 04:22 PM

more

http://i1187.photobucket.com/albums/z396/coz999/12%20weeks%20out/146de185.jpghttp://i1187.photobucket.com/albums/z396/coz999/12%20weeks%20out/393bdf98.jpghttp://i1187.photobucket.com/albums/z396/coz999/12%20weeks%20out/c3fe5ea7.jpghttp://i1187.photobucket.com/albums/z396/coz999/12%20weeks%20out/2d192185.jpg

TigerStealth

02-27-2011, 06:21 PM

1) WTF calves

2) arms look huge from the side

3) quad cross-striations.

Frankdaddy

02-27-2011, 07:38 PM

Solid change from 200 to 190 bro, tightened up amazingly!

S.O.u.L.m.A.N

02-28-2011, 05:49 PM

Everything is coming together great Coz! 2.5 months to go.

COZ999

02-28-2011, 06:15 PM

1) WTF calves

2) arms look huge from the side

3) quad cross-striations.

Solid change from 200 to 190 bro, tightened up amazingly!

Everything is coming together great Coz! 2.5 months to go.

Thanks fellas! Happiest I have ever been 20 weeks into dieting haha!

Tonight was delts. Nothing amazing. Real good pump but no real heavy weights

MACROS:
51f/288c/200p

RichKnapp

02-28-2011, 06:25 PM

Looking good Coz. ^5

patroclus32

03-01-2011, 12:20 PM

sick update pics coz, definitely have that "wow" factor that the judges will notice when you step on stage

COZ999

03-02-2011, 06:12 PM

sick update pics coz, definitely have that "wow" factor that the judges will notice when you step on stage

Whats up PAT! Its been awhile since I have heard from you. Glad you stopped by! Big things on the horizon this year! Hoping for the PC! If not, I definitely learned a lot about dieting this year....thats for sure!

9 weeks and 3 days out!

MACROS:
40f/312/205p
Under 2500cals

So basically my diet thus far has been pretty lax. I have generally tried to stay under 2500cals (minus refeeds) Whether or not I hit the exact macros has not been a concern. If I got my protein at 200 I could vary my carbs and fat. This seems to work great for now. Until I slow down below 1lb a week I will stick to this plan. I go to the Arnold Friday Morning and I CANNNOT WAIT! First Pro show ever. I plan on meeting up with Paul, Bob, Scivation crew, Trevor and a few others. Either way its gonna be sick! I have also decided to stop posting most of workouts and even writing them down. The weights arent really going up and I have really been focusing on tempo and form lately. I am sure noone is interested in my 135lb Smith BB row haha. I will post some workouts and videos plus pictures, but for the most part I just want this log to be pretty easy to maintain. No undue stress, which I am sure alot of you can relate to from having blogged precontest before. Anyway, please give me some feedback input on this. Keep the pics and vids coming or stopping posing half nude, or add some weights and ****, cardio, macros. Let me know!

Webber91

03-02-2011, 07:31 PM

Looking sick big man, keep it up. Feathered quads ftw.

MKW

03-02-2011, 09:45 PM

Big Coz I think videos are always good because as the weights drop you'll just get leaner and more impressive looking. Videos will always be relevant.

bwelch1985

03-03-2011, 02:48 AM

So basically my diet thus far has been pretty lax. I have generally tried to stay under 2500cals (minus refeeds) Whether or not I hit the exact macros has not been a concern. If I got my protein at 200 I could vary my carbs and fat. This seems to work great for now. Until I slow down below 1lb a week I will stick to this plan. I go to the Arnold Friday Morning and I CANNNOT WAIT! First Pro show ever. I plan on meeting up with Paul, Bob, Scivation crew, Trevor and a few others. Either way its gonna be sick! I have also decided to stop posting most of workouts and even writing them down. The weights arent really going up and I have really been focusing on tempo and form lately. I am sure noone is interested in my 135lb Smith BB row haha. I will post some workouts and videos plus pictures, but for the most part I just want this log to be pretty easy to maintain. No undue stress, which I am sure alot of you can relate to from having blogged precontest before. Anyway, please give me some feedback input on this. Keep the pics and vids coming or stopping posing half nude, or add some weights and ****, cardio, macros. Let me know!

Just keep doing what works for you Big Coz! We don't need to see every single workout, but if you have a killer session or hit a PR maybe give us the write up. Definately no need to log every day if it's causing stress though.

As long as you keep us updated w/ pictures, videos and insights of how your prep is going I think we're all happy lol...you're kicking major ass in here buddy!

COZ999

03-04-2011, 06:25 PM

http://i1187.photobucket.com/albums/z396/coz999/3fbe5609.jpg
http://i1187.photobucket.com/albums/z396/coz999/8f32c181.jpg
http://i1187.photobucket.com/albums/z396/coz999/8f32c181.jpg
http://i1187.photobucket.com/albums/z396/coz999/3ffbb999.jpg
http://i1187.photobucket.com/albums/z396/coz999/b0bdd4ad.jpg
http://i1187.photobucket.com/albums/z396/coz999/b69b38be.jpg

Webber91

03-05-2011, 12:10 AM

LOVING the new pictures, Anthony~ I'd love to see more because that is WHAT we ALL want to see! Blessings and much love, my friend xoxo ;-)

No offense, but dude...kinda creepy.

tsajdak

03-05-2011, 07:48 AM

loving the new pictures, anthony~ i'd love to see more because that is what we all want to see! Blessings and much love, my friend xoxo ;-)

no offense, but dude...kinda creepy.

^^^^this!!!!!

JohnBrowne

03-05-2011, 08:17 AM

No offense, but dude...kinda creepy.

^^^^this!!!!!

calmdownbros he's a troll

COZ999

03-07-2011, 07:30 PM

q4_JR7AZPS8

All is well in the Cosentino household. Weight is still around 192 but I am waiting for the Sunday refeed to simmmma down. Hoping to b under 190. More and more the cheeks are sunken in and people think my wife is starving me haha. Anywho life is good, 8.5 weeks out. Get to spin in the centrifuge on Wed, so I am hoping I dont get G-easles and ruin my workout.
EXQKl-28zn0

I actually work with some of the people in this video who subsequently got in trouble for posting this haha O well. I can't wait to "womit!"

MKW

03-07-2011, 07:53 PM

Back looks great Coz. Damn, I wish I had that machine at my gym.

COZ999

03-12-2011, 04:49 PM

188.6...10% BF

http://i1187.photobucket.com/albums/z396/coz999/8%20weeks%20out/IMG_0270.jpg

http://i1187.photobucket.com/albums/z396/coz999/8%20weeks%20out/IMG_0272.jpg

http://i1187.photobucket.com/albums/z396/coz999/8%20weeks%20out/IMG_0273.jpg

http://i1187.photobucket.com/albums/z396/coz999/8%20weeks%20out/IMG_0274.jpg
http://i1187.photobucket.com/albums/z396/coz999/8%20weeks%20out/IMG_0268.jpg

http://i1187.photobucket.com/albums/z396/coz999/8%20weeks%20out/IMG_0268.jpg

COZ999

03-12-2011, 04:51 PM

MORE

http://i1187.photobucket.com/albums/z396/coz999/8%20weeks%20out/IMG_0276.jpg

http://i1187.photobucket.com/albums/z396/coz999/8%20weeks%20out/IMG_0277.jpg

http://i1187.photobucket.com/albums/z396/coz999/8%20weeks%20out/IMG_0278.jpg

http://i1187.photobucket.com/albums/z396/coz999/8%20weeks%20out/IMG_0279.jpg

http://i1187.photobucket.com/albums/z396/coz999/8%20weeks%20out/IMG_0281.jpg

http://i1187.photobucket.com/albums/z396/coz999/8%20weeks%20out/IMG_0282.jpg

COZ999

03-12-2011, 04:52 PM

MORE

http://i1187.photobucket.com/albums/z396/coz999/8%20weeks%20out/IMG_0283.jpg

http://i1187.photobucket.com/albums/z396/coz999/8%20weeks%20out/IMG_0284.jpg

http://i1187.photobucket.com/albums/z396/coz999/8%20weeks%20out/IMG_0285.jpg

http://i1187.photobucket.com/albums/z396/coz999/8%20weeks%20out/IMG_0286.jpg

http://i1187.photobucket.com/albums/z396/coz999/8%20weeks%20out/IMG_0289.jpg

http://i1187.photobucket.com/albums/z396/coz999/8%20weeks%20out/IMG_0290.jpg

http://i1187.photobucket.com/albums/z396/coz999/8%20weeks%20out/IMG_0291.jpg

COZ999

03-12-2011, 04:57 PM

http://i1187.photobucket.com/albums/z396/coz999/8%20weeks%20out/IMG_0291.jpg
http://i1187.photobucket.com/albums/z396/coz999/8%20weeks%20out/IMG_0264.jpg

Quelly

03-12-2011, 05:02 PM

dude striated outside head of the quad, new vascularity...think this is the best you've looked at this weight

COZ999

03-12-2011, 05:17 PM

Last wed. I got a chance to experience what fighter pilots do and all I can say is I have a new found respect. I had pursued a career as one for awhile but decided that it was not for me. It is a very complicated, task saturated job. Here are a few pics. Unfortunately I cannot show my video bc its against the law but for a full experience google G-LOC. It stands for gravity induced lost of consciousness. This phenomenon is a leading cause of death in fighter pilots and we train these guys to handle the g's experienced in these fast flying jobs. I pulled 9 g's which 9's my body weight! CRAZY! Alll the working out and cardio helped me bc I sure as hell was not the best at the breathing technique they taught us.

This is the centrifuge. It has an engine with a 2000hp output.

http://i1187.photobucket.com/albums/z396/coz999/IMG_0255.jpg

http://i1187.photobucket.com/albums/z396/coz999/IMG_0253.jpg

Me in my G-Suit which helps reducing G forces by pushing pressure against the muscles.

Look at the top right corner. 9 g's. My face is all smooshed but bc I am thinner than most my face doesnt look too bad, however some people look seriously hilarious and its a tell tale sign of what they will look like 40 years from their current age

http://i1187.photobucket.com/albums/z396/coz999/IMG_0294.jpg

Out like a light. At this point you experience really creepy dreams

http://i1187.photobucket.com/albums/z396/coz999/IMG_0258.jpg

Eyes rolling in the back of my head. This is the part similar to the system restart on a computer. The body restarts and kicks back on all your features.

http://i1187.photobucket.com/albums/z396/coz999/IMG_0292.jpg

This whole unconscious part only last about 15 seconds but flying at mach 1 you can imagin how important it is for a pilot to recovery quickly.

http://i1187.photobucket.com/albums/z396/coz999/IMG_0293.jpg

COZ999

03-12-2011, 05:18 PM

dude striated outside head of the quad, new vascularity...think this is the best you've looked at this weight

E- I cant even describe how it feels to look like this 8 weeks out. I feel great and dieting is much easier

nads786

03-12-2011, 06:15 PM

dude those are the coolest pics ever... you blacked out? wtf? is that safe?

how did you get to do something so cool?

COZ999

03-12-2011, 07:15 PM

dude those are the coolest pics ever... you blacked out? wtf? is that safe?

how did you get to do something so cool?

Its my job in the air force. You black out for around 15 seconds. Im sure its bad if you repeat it over and over again. I wish I could post the video but it could get me in alot of trouble. So here I will post a compilation of G-LOC's that others already got in trouble for posting haha

8GTSQCV9IIo

eMjjGgRLG8k
40 seconds in.

This is all real too. I passed the 9g, F-16 profile but chose to purposely g-loc to have validity when teaching these guys

Flynn

03-13-2011, 05:39 AM

That is just wild Coz! I cannot even imagine, nor want to, what that must feel like. I like the 'system restart on computer' analogy. But, if it was like my computer, I would be toast ;). Btw, keep it going.

Webber91

03-13-2011, 02:26 PM

Don't lie bro, that's just your body's response when you decide to drop carbs :p

Srsly though, that looks insane, and being able to recover that quickly must be one of the toughest things ever. You're making strides with your progress too man, huuuuuuuge improvements from the last set of pics! Traps in that MM = OMG! :eek:

Keep killin' it mate.

COZ999

03-19-2011, 12:40 PM

Beast from the middle East. Dude gives me a run for my money with lats. He looks ridic when he does pulldowns!

http://i1187.photobucket.com/albums/z396/coz999/latspread.jpg

Shoutout from Zack Khan Recovery Video. Check it out. About 30 seconds in! I love this guy despite how he sounds hahaha

http://underground.nutrex.com/videos/Zack-Khan/RoadtoRecovery/blogEntry43.asp

S.O.u.L.m.A.N

03-19-2011, 07:21 PM

Hehe, that's awesome Coz! Saw you in his vid.

Great shot there too. That guy has great lats as well. Neat to see someone hold their own vs. you in that pose.

COZ999

04-23-2011, 08:05 AM

I guess I owe it to some of my followers not on facebook to get a 2 week out update.

Weight is-180-183.
Macros: 200c/200p/40f

http://i1187.photobucket.com/albums/z396/coz999/2%20weeks%20out/IMG_0623.jpghttp://i1187.photobucket.com/albums/z396/coz999/2%20weeks%20out/IMG_0624.jpghttp://i1187.photobucket.com/albums/z396/coz999/2%20weeks%20out/IMG_0625.jpghttp://i1187.photobucket.com/albums/z396/coz999/2%20weeks%20out/IMG_0626.jpghttp://i1187.photobucket.com/albums/z396/coz999/2%20weeks%20out/IMG_0627.jpghttp://i1187.photobucket.com/albums/z396/coz999/2%20weeks%20out/IMG_0628.jpghttp://i1187.photobucket.com/albums/z396/coz999/2%20weeks%20out/IMG_0629.jpghttp://i1187.photobucket.com/albums/z396/coz999/2%20weeks%20out/IMG_0634.jpg

COZ999

04-23-2011, 08:07 AM

http://i1187.photobucket.com/albums/z396/coz999/2%20weeks%20out/IMG_0630.jpghttp://i1187.photobucket.com/albums/z396/coz999/2%20weeks%20out/IMG_0643.jpghttp://i1187.photobucket.com/albums/z396/coz999/2%20weeks%20out/IMG_0635.jpghttp://i1187.photobucket.com/albums/z396/coz999/2%20weeks%20out/IMG_0636.jpghttp://i1187.photobucket.com/albums/z396/coz999/2%20weeks%20out/IMG_0638.jpghttp://i1187.photobucket.com/albums/z396/coz999/2%20weeks%20out/IMG_0639.jpghttp://i1187.photobucket.com/albums/z396/coz999/2%20weeks%20out/IMG_0640.jpghttp://i1187.photobucket.com/albums/z396/coz999/2%20weeks%20out/IMG_0642.jpg

COZ999

04-23-2011, 08:08 AM

http://i1187.photobucket.com/albums/z396/coz999/2%20weeks%20out/IMG_0641.jpghttp://i1187.photobucket.com/albums/z396/coz999/2%20weeks%20out/IMG_0633.jpg

NaturalLoco

04-23-2011, 08:16 AM

great stuff, very proportioned.. deep chest striations = win

RichKnapp

04-23-2011, 10:39 AM

Looking good there Bro. ^5

bwelch1985

04-23-2011, 10:57 AM

damn Coz! for us non-facebookers this is a big surprise! you are flat out shredded dude:eek: awesome work brother!

AntoineDufour

04-23-2011, 12:35 PM

awesome.. your front lat spread looks insane...... def subbing..

TigerStealth

04-23-2011, 04:03 PM

DAMN you brought up your chest, arms, legs, calves AND your waist looks smaller than last time. crazy progress

COZ999

04-23-2011, 08:44 PM

thank you everybody

Bnizzle163

04-23-2011, 08:53 PM

Definitely looking awesome dude!!

COZ999

04-24-2011, 10:28 AM

AM Weight: 180.2 post 500 CHO up

LEGS

Leg Ex Warmup

x15
x20
x25

Hack Squat
1ppsx15
2ppsx12
3ppsx12
4ppsx10

Squat (ss) 1 Legged Leg Press

135x12 / 1ppsx12/12
225x10 / 1ppsx12/x12
225x10 /1ppsx10/10

** LET THE TEARDROP VASCULARITY BEGIN***

SLDL

135x12
135x12
135x12

Donkey Calf Raise

280x15
320x15
360x12
360x12

Calf Press
1ppsx 20
1ppsx20
1ppsx20

Standing Leg Curl

90x10
90x10
90x10

Notes: As I write this I am eating one of my first bowls of oatbran this prep. Seems weird that up until now I have eaten all sorts of "non" bodybuilder food but as the cals drop so does the fun. I want to get nutrient rich foods in and the most bang for my buck so back in the pantry goes the Golden Grahams and out come the Hodgkin Farms Oatbran. I am mapping out my peak week right now and getting very excited about my show!

nads786

04-24-2011, 02:06 PM

dude looking sick, how much weight have you lost overall? have you kept your macros at 200 200 40 the whole time?

Rsardinia

04-24-2011, 03:00 PM

You are lookin awesome Coz! Take home dat der professional status.

Blazed

04-24-2011, 03:40 PM

Looking unbelievable Coz!!!

COZ999

04-24-2011, 07:17 PM

dude looking sick, how much weight have you lost overall? have you kept your macros at 200 200 40 the whole time?
Well I was a watery, bloated 235 at my max and now I weigh around 180-183. Close to 50 lbs? Not all fat or muscle. Lots of water and glycogen I presume

You are lookin awesome Coz! Take home dat der professional status.

Fo sho.......fo sho!

Looking unbelievable Coz!!!

I gotta keep up with you. Your pictures motivate me!

__________________________________________________ ___________

Update: Here is a vid about a week and 1/2 ago of me curling 70's

BMnLEckgnhQ

RichKnapp

04-25-2011, 11:39 AM

^5 coz. Can't wait to see the stage pics bro. :)

TQsmooth5

04-25-2011, 02:50 PM

awesome.. your front lat spread looks insane...... def subbing..

Holy Crap! That's not a Front Lat Spread man, that's his Front Relaxed! Good Taper!

AntoineDufour

04-25-2011, 03:45 PM

well w/e it is he looks sick lol i'd kill for lats like that

CklueD

04-25-2011, 04:04 PM

Like it needs to be mentioned anymore but I'll say it anyway.. wow, I'm amazed at your lats!

J_Bo

04-25-2011, 07:41 PM

You have THE most incredible Lat to Waist ratio ever invented!

COZ999

04-26-2011, 05:00 AM

^5 coz. Can't wait to see the stage pics bro. :)

Me neither. I paid for a disk bc regular cameras never do well with stage lighting. Thanks for the continued support Mr. PRO!

Holy Crap! That's not a Front Lat Spread man, that's his Front Relaxed! Good Taper!

Thanks for following!

well w/e it is he looks sick lol i'd kill for lats like that

I do look sick! My cheeks are all sunk in LOL!

Like it needs to be mentioned anymore but I'll say it anyway.. wow, I'm amazed at your lats!

Thank you sir!

You have THE most incredible Lat to Waist ratio ever invented!

One of the coolest/nicest things I have heard from someone. Def in Top 10. Thanks Big Daddy J-Bo. So how far along are you guys? Getting Excited?

__________________________________________________ __________

One a side note, yesterday was Delts but bc the Air Force comes first I had to take care of supervisory responsibilities and did not get home until 7. My wife and I made the command decision to take the night off. I did end up getting in 25 min of cardio and 1hr of basketball in the AM. In prior years I would have panicked but I am starting to realize that you can deviate from a plan and still make things work. I got all my macros in but had to adjust a little bit. Adapt and overcome like they always say. So tonight will be delts

AM weigh-in- 178.8

Thats day 2 like that. I have reached my 09 conditioning and still have 11 days to continue this.

MACROS
190c/200p/40f!

LETS DO THIS!

***PLEASE EXCUSE SPELLING AND GRAMMAR MISTAKES***

ConLaV

04-26-2011, 09:24 AM

Ready to rock Coz

AustrianOakJr

04-26-2011, 04:46 PM

COZ999

04-26-2011, 06:27 PM

Im just popping in to say your last set of pics look awesome. Conditioning is spot on and there is no doubt you will do well with those proportions.....awesome taper and great size/shape. This is peak week, right? Forgive me for missing it, but what show?

Its all good my friend. Peak week for me starts Thursday. Show is 7 May. Currently 11 days out. The show is ABA Border States Classic Pro Qual. I have never competed in ABA/INBA nor have I heard good things but I am very excited. Texas Shredder was my first choice but I am happy with my decision to switch shows.

COZ999

04-26-2011, 06:38 PM

AM WEIGHT: 178.8
PM WEIGHT: 185.5

AM CARDIO- 40 min/675 cals
PM CARDIO- 18 min/200cals

SUPPLEMENTS:

AAEFX Trib
AAEFX Kre Alk
AAEFX V3
AAEFX LEAN FIX
AAEFX Whey
AAEFX ZMA
D3 10000mg
Vitamin C
Vitman B-6

DELTS

Front Raises
30x12
30x12
30x12

65x10 leaning
65x10 leaning

H/S Shoulder Press

2ppsx15
2ppsx15
2pps/25x12

Upright Rows

135x12
145x10
145x10

Shrug Machine

2ppsx15
2ppsx15
2ppsx15

Seated Front Raises

40x10
30x12
30x12

High Cable Row

stackx15
stackx15
stackx15

Lateral Machine

x15
x12

NOTES: Feeling good. Getting very vascular, which is something new for me.

Notes:

BigD34

04-26-2011, 07:54 PM

Just curious why you decided to switch shows. I'm doing the Shredder on May 7 and wasn't looking forward to being next to those wide ass lats!

-Mike

COZ999

05-01-2011, 06:25 AM

AM WEIGHT: 177.6
Yesterday Carbs and sodium: 250/6800

http://i1187.photobucket.com/albums/z396/coz999/1%20Week%20out/IMG_0688.jpg
http://i1187.photobucket.com/albums/z396/coz999/1%20Week%20out/IMG_0689.jpghttp://i1187.photobucket.com/albums/z396/coz999/1%20Week%20out/IMG_0690.jpghttp://i1187.photobucket.com/albums/z396/coz999/1%20Week%20out/IMG_0691.jpghttp://i1187.photobucket.com/albums/z396/coz999/1%20Week%20out/IMG_0693.jpghttp://i1187.photobucket.com/albums/z396/coz999/1%20Week%20out/IMG_0694.jpghttp://i1187.photobucket.com/albums/z396/coz999/1%20Week%20out/IMG_0695.jpghttp://i1187.photobucket.com/albums/z396/coz999/1%20Week%20out/IMG_0696.jpg

COZ999

05-01-2011, 06:26 AM

http://i1187.photobucket.com/albums/z396/coz999/1%20Week%20out/IMG_0697.jpghttp://i1187.photobucket.com/albums/z396/coz999/1%20Week%20out/IMG_0698.jpghttp://i1187.photobucket.com/albums/z396/coz999/1%20Week%20out/IMG_0699.jpghttp://i1187.photobucket.com/albums/z396/coz999/1%20Week%20out/IMG_0700.jpghttp://i1187.photobucket.com/albums/z396/coz999/1%20Week%20out/IMG_0701.jpghttp://i1187.photobucket.com/albums/z396/coz999/1%20Week%20out/IMG_0702.jpghttp://i1187.photobucket.com/albums/z396/coz999/1%20Week%20out/IMG_0703.jpghttp://i1187.photobucket.com/albums/z396/coz999/1%20Week%20out/IMG_0704.jpg

NaturalLoco

05-01-2011, 06:50 AM

I know it's been said, but it can be said again.. your V-Taper is ****ing amazing

Kill it bro!

AntoineDufour

05-01-2011, 07:19 AM

ur gonna kill it dude...looking unreal.. amazing , your hard work shows.

CklueD

05-01-2011, 09:17 AM

You pose really well too!

Bnizzle163

05-01-2011, 04:31 PM

You have some unreal size Coz. 6 DAYS!!!! :D

Looking forward to the outcome. I have a good feeling you're going to do quite well ;)

COZ999

05-02-2011, 06:47 PM

I know it's been said, but it can be said again.. your V-Taper is ****ing amazing

Kill it bro!
Thanks my man! Its cool to be at least known for something. Now if only my damn arm would grow....

ur gonna kill it dude...looking unreal.. amazing , your hard work shows.
Thanks for the support! It makes my day to come on here and read these comments

You pose really well too!
Thats a first! I practice posing year round, not just before a show. Its just more fun now bc stuff starts popping out!

You have some unreal size Coz. 6 DAYS!!!! :D

Looking forward to the outcome. I have a good feeling you're going to do quite well ;)

Thanks bro!!!!! I am no Ryan Doris (then again WHO IS!?!?!) but I feel like I made some nice gains this past off season! Now I need that crisp Bill conditioning!

ehlisl

05-02-2011, 06:50 PM

Getting close BIG COZ!! And looking SICK!!!

COZ999

05-02-2011, 06:51 PM

MACROS
400c/180p/40f
Sodium:4190mg

AM CARDIO:
30 min MISS

DELTS

Front Raises
25x20
25x20
40x12
40x12
25x20

Front Hammers

25x15
25x15
25x15

Upright Cable Row (ss) DB Shrug

stackx12 / 120x12
stackx12 / 120x12
stackx12 / 90 x20

Seated Smith Press (Front/Back)

135x12/8
135x12/8
135x15/8

High Pull Cable Row

190x15
190x15
190x15

Lateral Machine (ss) OH Machine Press

40x12 / 110x12
40x12 / 110x12

NOTES: PM cardio was a 35 min walk with my dog. As I sit here with my whitening strips in I can't help but feel anxious/excited! This prep has been nothing short of amazing. I barely feel like I am dieting and the show is fast approaching. Alot of people cant wait for the show to come so they can eat....I am hungry for something else, and I think you all know what that is!

CHRIS925

05-02-2011, 07:04 PM

lookin' sick dude. lats are insane.

S.O.u.L.m.A.N

05-02-2011, 07:14 PM

All the best in the upcoming show Coz. You're nearly there! I haven't been on much lately but you are looking LEAN my friend. Huge difference from the last round of pics I saw and you looked good then. Good luck!

COZ999

05-03-2011, 06:32 PM

AM CARDIO: 20 min MISS
PM Cardio: 20 min MISS

MACROS
350c/185p/40f
Sodium: 3900mg

zgz9ScHqeyU

http://i1187.photobucket.com/albums/z396/coz999/4%20Days%20out/IMG_0751.jpg

http://i1187.photobucket.com/albums/z396/coz999/4%20Days%20out/IMG_0750.jpg
http://i1187.photobucket.com/albums/z396/coz999/4%20Days%20out/IMG_0749.jpg
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http://i1187.photobucket.com/albums/z396/coz999/4%20Days%20out/IMG_0747.jpg
http://i1187.photobucket.com/albums/z396/coz999/4%20Days%20out/IMG_0745.jpg

COZ999

05-03-2011, 06:35 PM

http://i1187.photobucket.com/albums/z396/coz999/4%20Days%20out/IMG_0742.jpg
http://i1187.photobucket.com/albums/z396/coz999/4%20Days%20out/IMG_0736.jpg
http://i1187.photobucket.com/albums/z396/coz999/4%20Days%20out/IMG_0735.jpg
http://i1187.photobucket.com/albums/z396/coz999/4%20Days%20out/IMG_0734.jpg
http://i1187.photobucket.com/albums/z396/coz999/4%20Days%20out/IMG_0733.jpg
http://i1187.photobucket.com/albums/z396/coz999/4%20Days%20out/IMG_0732.jpg
http://i1187.photobucket.com/albums/z396/coz999/4%20Days%20out/IMG_0731.jpg