Big Coz's Contest Prep to 3 Pro Cards.....Natural Freak. Team All American EFX

[COZ999]

So the journey begins here on 23 Aug 2010. My quest to hit 240 was shooting for the stars and I came damn close. I ended contest prep in '09 with several second places, a few class wins but came up empty handed for a pro card. My goal for the offseason was to get huge, lift big, and work on weak areas. I accomplished all three.

Final Measurements:

Height- 5'11.5
Weight: AM- 230 PM- 234
Arms: Flexed 17.75 R / 17.5 L
Chest: Flexed 49
Waist- 35in
Thighs (thickest part)- 28
Calves- 17


I have a Physical training test with the USAF in 5 weeks as well as a vacation to puerto rico when my wife returns from Iraq. The game plan is to diet for around 14 weeks until her return. I will be eating 3500 cals and doing 3-4 days of cardio. I want to lose no more than 1.5 lbs a week. After I get this water bloat off, I want a slow steady diet

1-14 Weeks

3500cals

GOAL: 200lbs

1 Dec- 22 Jan

Untracked macros/ 3-4 days cardio

GOAL: Stay around 200-205

22 Jan-??? PART 2 CONTEST DIET

TBD

[COZ999]

Offseason Pics!

http://img689.imageshack.us/img689/2594/1052527.jpg (http://img689.imageshack.us/i/1052527.jpg/)

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http://img808.imageshack.us/img808/7356/1052528.jpg (http://img808.imageshack.us/i/1052528.jpg/)

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http://img21.imageshack.us/img21/8272/1052532.jpg (http://img21.imageshack.us/i/1052532.jpg/)

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http://img5.imageshack.us/img5/7687/1052530.jpg (http://img5.imageshack.us/i/1052530.jpg/)

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PtU7XkhdHQI
http://img341.imageshack.us/img341/2423/1052533.jpg (http://img341.imageshack.us/i/1052533.jpg/)

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http://img299.imageshack.us/img299/8609/1052535.jpg (http://img299.imageshack.us/i/1052535.jpg/)

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[DavyGrolton]

Sup COZ

Looks like you forgot to smile bro... lol

Anyway IN!

[COZ999]

WORKOUTS

MONDAY

Am: 20 min elliptical
PM: Chest/ Upper abs

TUESDAY

AM: NO CARDIO
PM: BACK/ calves

WED:

AM: 20 MIN Jog
PM: OFF

THUR

AM: NO CARDIO
PM: LEGS/ Lower abs

FRI

AM: NO CARDIO
PM: DELTS/TRAPS

SAT:
AM: NO CARDIO
PM: Arms
*** CHEAT MEAL AS NEEDED***

SUN:

100% OFF

[COZ999]

Sup COZ

Looks like you forgot to smile bro... lol

Anyway IN!

bro scientist NEVER SMILE ! hahaha. thanks for joining this is gonna be a good one

[DavyGrolton]

bro scientist NEVER SMILE ! hahaha. thanks for joining this is gonna be a good one

You have leg pics?

[COZ999]

AM CARDIO

20 min elliptical- 270 cals

PM: CHEST/ABS

INCLINE SMITH BB

135x10
225x10
275x7

INCLINE DB

120x6
130x5
140x2+2

Floor Smith Press

225x8
245x8
265x7

Lying Cable Flyes

50x10
70x8
85x6

Incline Cable Flyes

60x10
50x10

Chest press Machine

175x10
175x8
175x9

ABS

Nautilus Ab Crunch

40x15
40x12
40x12
40x12

DIET:

0430- 15g Gatorade/3 Lean Fix
CARDIO
0530- 1/2c oatbran/34g PB/34g Protein powder
0900- 6oz Chicken/70g Rice
1200- 6oz Chicken/ Uncle Bens Rice
1530-1/2c oatbran/34g PB/34g Protein powder
INTRA- 15g gatorade powder/5g BCAA
POST W/O- 5g BCAA/ Beta Alanine/ Glutamine
1930- 400g Egg Whites/ 80g Rice
2130- 1 sc Evopro/34g PB

Normal Diet

http://img716.imageshack.us/img716/1842/dietpaint.jpg (http://img716.imageshack.us/i/dietpaint.jpg/)

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[COZ999]

You have leg pics?
I know I have more but i will have to look on my other computer

[COZ999]

You have leg pics?
I know I have more but i will have to look on my other computer







http://img695.imageshack.us/img695/429/1052463.jpg (http://img695.imageshack.us/i/1052463.jpg/)

Uploaded with ImageShack.us (http://imageshack.us)

Offseason. About 220 here. Around 12% BF I would say! Super pale. Cant wait to go on my cruise to get some color.

[COZ999]

http://img825.imageshack.us/img825/4518/legsb.jpg (http://img825.imageshack.us/i/legsb.jpg/)

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[sloboda]

SUBBED! do work brah

[devinh]

i was reading the last one, but like the others i guess, just wasn't posting much. i'm in here though, can't wait to see how this turns out.

[The Solution]

Lets roll Coz!

[ehlisl]

HELL's yeah Big COZ! Ain't nothing to it but to do it!! :D

[Blazed]

IIn for tthis one too.

[patroclus32]

In for this! I know you will kill it Coz. Come show time I would not wanna be competing against you.

[Trapzillaoo7]

I am in for the ride!

Brian

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

Big Coz getting shredded! I'm in.

[MKW]

In!

[alyssa.super]

Hungry already?

[COZ999]

WARMUP

Straight Arm Rope

x12
x12
x12
x12

Pullups

x10
x10
x10
x9

T-Bar Row

3plx12
4plx10
6plx10

UH Smith Row

225x10
225x10
225x20

Overhead Pulldown Machine

90x12
135x10
135x9 (same time)

Straight Arm Pulldowns

70x12
100x10
100x10
100x10

Standing Cable Row

100x15
100x15
100x15

CALF PRESS

340x10
390x10
390x8
390x8
390x8

Notes: Having serious junk food withdrawls. I am super hungry between meals but when meal time comes the chicken and rice just doesnt appeal to me and I end up choking it down. It will get better. Tell ya what though, upped water intake and lower calories makes me look much harder and less like the michelin man.

[bwelch1985]

In as always big Coz!

looks like your chest has come a looooong way this offseason. seriously thick bro.

[RichKnapp]

Work out look good bro. Making the team proud bro. ^5

[COZ999]

CARDIO: AM- 20 MIN JOG W/ PUP

THUR 27 AUG 2010

LEGS

Leg Ex Warmup

x15
x15
x15

Squat

Barx20
135x12
225x10
315x10
375x10

DB Lunge

100x8
100x8

Leg Curl

110x10
135x10
150x10
175x12

Leg Press (ss) Leg Ex

290x15/ 130x10/10
290x15 / 130x10/10
290x20

Notes: Good Leg Workout despite feeling horrible. Hopefully this cold goes away. Diet food sucks, but I am looking forward to weekend weigh in. Already seeing my midsection tightening up which is nice. Otherwise, I am motivated and pumped up to get shredded like wheat

[Blazed]

CARDIO: AM- 20 MIN JOG W/ PUP

THUR 27 AUG 2010

LEGS

Leg Ex Warmup

x15
x15
x15

Squat

Barx20
135x12
225x10
315x10
375x10

DB Lunge

100x8
100x8

Leg Curl

110x10
135x10
150x10
175x12

Leg Press (ss) Leg Ex

290x15/ 130x10/10
290x15 / 130x10/10
290x20

Notes: Good Leg Workout despite feeling horrible. Hopefully this cold goes away. Diet food sucks, but I am looking forward to weekend weigh in. Already seeing my midsection tightening up which is nice. Otherwise, I am motivated and pumped up to get shredded like wheat

Way to kill it gangsta, you gonna be quite the force next season

[COZ999]

Smith Press

135x15
225x8
225x10
225x8

Standing Arnold Press (ss) Behind the Neck Smith

45x8 / 135x10
45x8 / 135x12
55x8 / 135x12

Plate raises

25x15
35x10
45x8
Dropset
45/35/25/10

High Cable Row (rear delt)

85x12
130x12
160x12

Rear DB Flye

45x10
45x15

Seated Shrugs

270x10
270x12
270x12

FST 7 Shoulder Press

80x12
95x12
95x10
80x10
80x10
80x10
80x10

CARDIO: HIIT- 5 min warmup/10 sprints/5 min cooldown

Notes: Diet was off today bc I missed a meal or two so I did not get the neccessary cals in. Will was tested while I watched co-workers eating pizza in front of me, but I stayed strong! Weigh-in tomorrow!

[Blazed]

WWay tto kill it.

[bucsfan]

subbed! Good luck man!

[sloboda]

i didn't see you mention it, whats the difference in starting weight this prep vs your last?

[coloBB]

in on this one.... looking large man!

[COZ999]

My original training partner came to texas so today we did up arms TEXAS Style

CGBP Smith

135x20
225x12
275x8
315x3+3


Ez Bar Curl

60x15
80x12
100x8
100x8

Pressdowns

130x20
160x15
190x10
190x8

Preacher Machine

90x12
90x11
90x12

Skullcrushers

70x15
90x12
90x11

High Cable Curl

x12
x10
x10

Cable Concentration Curl

x12
x12

Notes: First weigh in.....228 to 220. Gotta love water weight LOL

[COZ999]

subbed! Good luck man!


i didn't see you mention it, whats the difference in starting weight this prep vs your last?


in on this one.... looking large man!

GLAD TO HAVE YOU GUYS! This will be a long season!

Sloboda- I am starting super early taking a long, slow approach. I wanna be 200 by 1 Dec and then lost 15-20 sloowwwwwww until comp season starting in April

[COZ999]

Cardio- 20 min elliptical!

[COZ999]

AM CARDIO- 20 min Elliptical- 360cals

INCLINE DB

50x10
100x12
120x8
130x5
140x2+3

Incline Smith

135xWU
225x8
275x4
225x8
135x12

DB Flyes

50x10
50x10
60x10

Cable Flyes
x10
x10
x10
x12

Chest Press

190x8
190x8
175x12

Pec Dec Flye (ss) Cable Crunch

x10 / x12
x10 / x12
x10 / x12
x10 / x12
x10 / x12

Notes: 218 AM

3180 cals

SUPPLEMENT STACK

-AAEFX Kre-Alkalyn EFX PRO (pre-workout creatine + energy)
-AAEFX Cell Rush (post workout creatine + beta alanine)
-AAEFX LBA Pro (Liquid Beef Amino Acid supplement)
-AAEFX L-G5 Pro Glutamine
-AAEFX Nytric EFX Pro (pre-workout nitric oxide supplement)
-AAEFX NF-Pro (whey protein)

[alyssa.super]

Good Job still strong ... can't wait to be home and hit the gym with you!

[RichKnapp]

Sweet work out Cuz

[Frankdaddy]

You know im in for the ride bro, right behind you soon ;)

[COZ999]

Pulldown Warmups

T-Bar Row

3plx12
5plx12
7plx10
9plx4
3plx15

spz1OoUdzUg

Cable Row

x12
x10
x10
x7

Straight Arm Pulldowns

x10
x10
x10

Pullups

x10
x8
x9

UH DB Row

100x10
110x10
120x10

Notes: Super good workout! That T-Bar vids is taken after I attempted it once but managed to pull the whole bar holder off the ground. It was quite comical. Weight is slowly dropping just the way I wanted it to!

[chuckles_345]

Solid workouts. I am subbed! Can't wait to see the final product.

Chuckles

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

Nice t-bars Coz and interesting idea with underhand db rows.

[COZ999]

Warmup
Leg Ex
x15
x15
x10

Squat

135x8
225x8
315x8
405x8 PR!
tjT6LEXg0Fw

Front Squat

225x10
225x6

Lunges

135x12/12
135x12/12

Leg Curl

110x12
125x12
140x11
170x8

Leg Ex

175x20
205x12
265x15

Close Leg Press

390x12
390x16
390x15

Calf Press

390x8
390x8
390x8

Notes: Definitly feeling hungry between meals. I like this slow diet approach bc I am holding onto strength, than again its only been 2 weeks. Squat video is coming, just needs to finish buffering.

[COZ999]

Solid workouts. I am subbed! Can't wait to see the final product.

Chuckles
Glad to have ya!!!!

Nice t-bars Coz and interesting idea with underhand db rows.

I saw Big jAy doing them in a video. I dont love em but I like to switch my exercises up frequently

[ehlisl]

Nice work with the squats brother! Making me proud COZ! :D

Looks like this prep is starting out the right way!! Slow, steady and strong!

[COZ999]

Nice work with the squats brother! Making me proud COZ! :D

Looks like this prep is starting out the right way!! Slow, steady and strong!

The ole triple S!

not to be confused with ****, shower, and shave. Your resiliency this season has lite a firecracker under my ass (so to speak) I want to come in rock hard and nasty Luke style

[RichKnapp]

Getting it done. ^5 coz

[thepacman]

Can not WAIT to see the nastiness brought to the stage.

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

lol @ your alternative 3 S's Coz

[COZ999]

DB PRESS

45xWU
45xWU
100x8
110x8

Smith Press

135x8
135x8
225x8
225x8

Behind the Neck

135x12
135x11
135xWU / 135x WU FRONT

Plate Raise

25x15
35x12
45x8

Shrugs

225x15
405x12
585x6
675x4/495x6/315x12/225x15 behind the back

Lateral Machine

125x12
125x12
125x13

Rear laterals (ss) Front Raises

45x10 / 25x10
45x10 / 25x10
45x10 /25x10

ABS

Crunchs

Notes; Weight has stabilized but I am starting to harden up with looks good. Actual weight is around 223

[Quelly]

subbed but late, and I think once you've hit the top end offseason weight a slow cut really is best, I haven't lost any strength or size and I started alternating months of cutting and maintenance after I hit 220 at the end of april, cut for may, maintenance for june, cut for july, maintenance for august, cut for september then I'm going to be on a tiiny little surplus until prep starts in January. Maintenance months strength went up, cut months strength stayed the same or got a bit better....good call big coz, I see a pro card in your future!

[COZ999]

subbed but late, and I think once you've hit the top end offseason weight a slow cut really is best, I haven't lost any strength or size and I started alternating months of cutting and maintenance after I hit 220 at the end of april, cut for may, maintenance for june, cut for july, maintenance for august, cut for september then I'm going to be on a tiiny little surplus until prep starts in January. Maintenance months strength went up, cut months strength stayed the same or got a bit better....good call big coz, I see a pro card in your future!

Thanks E! You havent missed too much. This thread is going to be long. I plan on doing a ton of shows this year from NPC, to OCB, to NGA, and even an INBF one. I think a slow cut is what makes guys successful esp if they put on a little extra bulk during the offseason. I am looking forward to this years prep bc we are all going to be doing it up big!

[italianplaya30]

damn strong in here

must be ur Nytric pro

LMAO!

[COZ999]

damn strong in here

must be ur Nytric pro

LMAO!
nah bc according to the "experts" its garbage LOL haters

WTF at the weights you're moving man.

Must be taking your daily multi.

hahaha I wish it was that easy. Still not deep into prep so strength is pretty level across the board

[COZ999]

Incline DB

45xWU
100x10
120x7
130x4

BB Bench

135x8
225x8
225x7
185x10

Incline Smith

135x10
225x8
225x7

Cable Flyes

40x12
50x10
60x10
70x8

Chest Press (ss) DB Flies

175x10 / 35x10
175x10 / 35x10
175x10 / 35x10

Calf Raises
140x12
140x12
140x12
140x12
140x12
140x12 (20 sec pause at end)

Notes: Strength slightly down due to AM workout and not enough fluids. Body tightening up but suppppper slow its painful LOL. This is what I wanted tho, and we all know slow and steady wins the race!

[COZ999]

DEADLIFTS

185x10
315x8
405x6
495x4
545x1.5

UH SMITH ROW

135x10
225x12
225x10
225x10

LAT PULLDOWN

180x10
225x10
225x10

UH PULLDOWN

160x10
160x10
160x10

STRAIGHT ARMS

x10
x10
x10
x10
x10

AB CRUNCH MACHINE

Notes: First time in awhile doing conventional dealifts. Felt good than, now back is super sore. I have a video of 545 but its not post worthy.

[RichKnapp]

you ever SS your PD's with UH PD's? I love how it gets the back screeming for murce.

[COZ999]

LEG EX WARMUPx3

LEG PRESS

400x12 ATA (ankles to ass)
600x12 ATA
600x12
600x12

SQUAT

135x15
225x15
315x8
225x10 ATG

BB LUNGES

135x10/10
135x10/10
135x12/12

STIFF LEGGED DL

135x10
135x10

LEG CURL

110x10
125x10
140x10
155x10

LEG EX ((in/out)

130x10/10
160x10/10
190x10/10

CALF PRESS

310x10
310x10
310x12
310x10
310x10

Notes: Took some 3.5 week diet pics. Horrible but good comparison to last year. Today I had my cheat meal (Pizza Hut buffet)
Weight is 216.4

Next planned cheat meal is next friday---- IN AND OUT BURGER AWW YEAAAA

PICS COMING SOON.

[COZ999]

NEWEST ON LEFT- 216.4 lbs RIGHT- 10 weeks out in 09 200 lbs?

http://img413.imageshack.us/img413/5341/0910fdb.jpg (http://img413.imageshack.us/i/0910fdb.jpg/)

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[RichKnapp]

the 16 lbs is noticeable. Mostly in legs. ^5

[devinh]

huge difference in the legs. those vm's look like have balloons in them now.
lats are bigger too. noticeable from the front, that's a great thing.

[COZ999]

the 16 lbs is noticeable. Mostly in legs. ^5


huge difference in the legs. those vm's look like have balloons in them now.
lats are bigger too. noticeable from the front, that's a great thing.

glad im not the only one noticing these things. Sometimes you can be super hard on yourself, or blow your own head up. Glad you guys are giving opinions. I got my lower lat inserts beefed up a bit so my taper at this point isnt as noticeable but my torso wont look so long and stringy once I get lower in b.f. Definitly a downfall to my physique but I have been working hard to correct it. Great to have you guys on board!

[Frankdaddy]

dude, absolute thickness everywhere. Not all angles can be taken into consideration, but thicker everywhere, and from a bulked point of view, legs have blown up, and even lats which were a strong point anyways. Chest even shows some, but I believe the rest is going to show A LOT more during a contest. I knew what I would be working with, good thing I have been busting balls because you have made some amazing improvements.

[Quelly]

i think your tear drops are gonna be ridic this go around

[ehlisl]

NEWEST ON LEFT- 216.4 lbs RIGHT- 10 weeks out in 09 200 lbs?

http://img413.imageshack.us/img413/5341/0910fdb.jpg (http://img413.imageshack.us/i/0910fdb.jpg/)

Uploaded with ImageShack.us (http://imageshack.us)

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Gotta bump this :D

Solid improvements over this past offseason COZ! Shows the work you have been putting is more than paying off! Keep it rolling buddy, going to be a sick season!!!

[COZ999]

9/14/10

CABLE FLIES (pre exhaust)

50x12
70x12
100x12
120x10

Incline Bench

135x12
225x9
225x8
225x6/135x10 CG/ 135x10 WG

DB Press

100x9
100x8
80x12

INCLINE Smith

135x10
185x10
225x7
185x10

PRESSDOWNS

120x12
140x12
140x12


SKULLZ

80x12
80x12
80x12

CGBP Smith

135x12
185x10
225x10
135x25

ROPE PD

x12
x12
x15


CARDIO: 20 min Elliptical- HR btw 140-145

NOTES: Calories arent being counted but I am eating small, healthy portions

http://img821.imageshack.us/img821/1866/gym9142010.jpg (http://img821.imageshack.us/i/gym9142010.jpg/)

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[RichKnapp]

W/O looks good coz

[COZ999]

Pullups

10x10

= 100 PULLUPS! NEW PR!

UH SMITH ROW

135x15
225x15
315x12

Knee Level Smith DL

405x6
405x6

Cable Row

180x12
200x12
240x10
300x10/ 135x12

Straight Arms

5x10

Calf Raises

300x10x5

Notes: Wish I had some time and money, would love to do a study regarding high altitude/low baromatric pressure/ 100 supplemental oxygen effects on training. It seems I hit huge numbers days that I fly. Flew 3 hours with supplemental oxygen, slept for 3 hours and than hit big numbers. It always seems this way. All placebo aside, usually people are drained after flying unpressueized by I want to see the relation. Raised RBC's maybe? Who knows..... I know guys train at altitude but that is in an oxygen depleted enviroment to essential get their bodies to achieve the same effects as Blood doping....my study would relate to over abundance of oxygen and o2/blood sat levels post flight

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

Get Eric in here to read about that idea Coz lol.

What do you mean by supplemental oxygen?

[COZ999]

Get Eric in here to read about that idea Coz lol.

What do you mean by supplemental oxygen?

additional oxygen source. we lug these big ass green consoles on board and hook hoses up to them. It supplements the ambient air and gives you more percentage of 02 to keep sat. levels up

[COZ999]

W/O looks good coz

thanks rich!

[COZ999]

dude, absolute thickness everywhere. Not all angles can be taken into consideration, but thicker everywhere, and from a bulked point of view, legs have blown up, and even lats which were a strong point anyways. Chest even shows some, but I believe the rest is going to show A LOT more during a contest. I knew what I would be working with, good thing I have been busting balls because you have made some amazing improvements.

hahah ball busting is always motivating!


i think your tear drops are gonna be ridic this go around

I wanna make it rain on stage!


Gotta bump this :D

Solid improvements over this past offseason COZ! Shows the work you have been putting is more than paying off! Keep it rolling buddy, going to be a sick season!!!

offseason was grow season....I cant wait to start competing, slow dieting is so beneficial but so difficult to stay focused. Hopefully this log will help

[bballbrett5]

strong douchebag hat

[COZ999]

strong douchebag hat

como?

[bballbrett5]

how? because it makes you look like a douchebag. no hate just sayin

[Quelly]

how? because it makes you look like a douchebag. no hate just sayin

no good can come of this lol

[COZ999]

Cant wait....today is leg day!

[COZ999]

http://img638.imageshack.us/img638/2568/rdb915.jpg (http://img638.imageshack.us/i/rdb915.jpg/)

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[COZ999]

http://img706.imageshack.us/img706/1721/rls915.jpg (http://img706.imageshack.us/i/rls915.jpg/)

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[RichKnapp]

Bro I can't wait to see you ripped. ^5 looking good bro.

[COZ999]

Side Laterals

25x15
25x15
25x15
45x10
60x8

Front Bar Raise

50x12
50x12

Smith Press

135x12
225x10
225x7
225x6

Behind the Neck

135x10
135x10
135x10

Lateral Machine

100x15
130x15
160x15

DB Shrugs

125x10/10sec pauses
125x10/10 sec pauses
125x25

Reverse Shrugs

225x15
225x15
225x15

Rear Cable Flies

40x15
50x15
50x15

CARDIO: 20 min elliptical- 240 cals

NOTES: Feeling good. 31 weeks out from NPC Texas Shredder!

[COZ999]

Bro I can't wait to see you ripped. ^5 looking good bro.

i gotta get Rich Knapp lean first and than the fun begins. Big, hard and veiny.....(no homo)

[RichKnapp]

i gotta get Rich Knapp lean first and than the fun begins. Big, hard and veiny.....(no homo)
lol remember 3DMJ set up my prep. I just to the tee followed what they said.

You are going to be a beast. (Not that you arn't now) you know what I mean.

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

Can we expect that hat during your posing routine at your show Coz? I think you should try and sneak it on.

[BaFtub]

Hat d00d, haha. Huge ass improvements.. Your tear drops blew the phuck up.. Same with chest/arms. No need to mention the lats.. jesus

[rdrb]

Have you tried the upright most muscular? Seems like it would present your physique better. Just a suggestion.

[COZ999]

Can we expect that hat during your posing routine at your show Coz? I think you should try and sneak it on.

o it will. Esp when I am taking the overall, I will bust it out and wear it on stage! Ill blow a kiss to the haters!


Hat d00d, haha. Huge ass improvements.. Your tear drops blew the phuck up.. Same with chest/arms. No need to mention the lats.. jesus

Dear Brett

I love your critiques. It makes me feel warm and tingly inside.

Love,
Coz

p.s. See you at World's. Posedown of the century!


Have you tried the upright most muscular? Seems like it would present your physique better. Just a suggestion.

I have. Thanks for the suggestion. I didnt post the pic bc I am still hefty. Once I lean down its one of my better poses. I usually hit a hands on hips and go right into the crab. I share similar structure to Dennis Wolf and when I hunch over my traps come alive. I am not a big fan of that pic bc I was focusing on keepin my chest high instead of having my traps come out.

[italianplaya30]

When i get older i want to be like coz!


looking leaner already!

[COZ999]

BICEPS

25x20
45x10
60x8
80x3/ x4 Hammers

CG Ez Bar Curls

70x12
70x15
70x12

Preacher Curl (3/0/3 tempo)

50x10
50x10
50x10

Incline Curl Machine

x10
x12
x12

TRICEPS

CGBP Smith
135xWU
225x10
315x4
315x4
225x10
135x 10 (reverse grip)

Skulls

80x10
90x11
90x12

1 Arm Cable Ex

50x12
50x12
50x12

Reverse

50x12
50x12

CARDIO- 20 min Elliptical


NOTES: Pump wasnt too strong today, but I moved my fair share of weight.

[COZ999]

When i get older i want to be like coz!


looking leaner already!

haha. leaner? ehh I need to be ab, veiny lean!

[COZ999]

LEG EX WARMUPS

SQUATS

135x15
225x10
315x8
405x4
315x10
225x10 (3/3/3 tempo)

Sumo DL

225x6
315x5
405x6

Leg Curl

110x10
125x10
125x10
125x10

Leg Ex

145x15
170x12
220x12
220x12

Notes: Flew all day so I didnt get enough water or food in, so I wanted to take it easy. (if you call 405 squats easy) Otherwise, back on the tracked macros tomorrow. I miss continuity!

[TigerStealth]

always an inspiration for me bro!

[Inklined]

Man bro looks like you made the size gains u were looking for...what show next year u planning on doing? I wasn't goin to compete but decided last minute at about 15 weeks out to do a show in Houston...23 Oct...I'm about 5 weeks out weighing around 246...being I'm guessing about 228-230 on stage I hope...

[COZ999]

always an inspiration for me bro!
likewise bro. Cant wait until you grace the stage again!


Man bro looks like you made the size gains u were looking for...what show next year u planning on doing? I wasn't goin to compete but decided last minute at about 15 weeks out to do a show in Houston...23 Oct...I'm about 5 weeks out weighing around 246...being I'm guessing about 228-230 on stage I hope...

Sup bro! I was just thinkin about you other day wondering how recruiting was going. Thats awesome to hear you are prepping again. Lookin forward to seeing some pics. Any chance you will be back in the SA area for a few days, if so hit me up so we can get another good workout in!

[COZ999]

Incline DB

45xWU
100x10
120x8
120x8
100x10

Cable Flies

x15
x12
x12
x8
x10

Incline Smith

135x10
225x8
225x7
185x10
135x15

Bench

225x4
135x10 (5/X/5 tempo)
135x10 (5/X/5 tempo)

Dips

x15
x12
x10

FST-7 Pec Dec

Notes: Hit some decent numbers for DB's. By the time I got to bench I was wore out. Next week I wanna give th NFL challenge a whirl. Try and go for 225x25 on bench. Starting to tighten up, weight is hovering around 216-217. I wanna see 215 by the end of the week. Hit some post working posing with my buddy. 2 months and 1 week until my beautiful bride comes home! CANT WAIT!

[My_Legacy]

In on this. Traps look frickin HYUUUGGE in that MM pose.

[COZ999]

AM CARDIO: 22 min Elliptical

PM : BACK

T BAR ROW (45 lb. plates)

1x15
3x10
5x10
7x8
9x5
DROP SET 8/7/5/3/2

Underhand PD (ss) Rope Straight Arms

x10 / x12
x8 / x10
x8 / x10
x8

Cable Row

x11
x12
x15

Pullups (Underhand)

x10
x10
x10

CALVES:

Calf raises

160x10
160x12
160x12
160x12

Notes: Got a few vids. Very fast paced workout. Great back pump!

[COZ999]

LOOSE FORM 9pl T- BAR ROW

ZCot6B3kwRw


DROPSET from HELL!

wi9MDrfQcCc





In on this. Traps look frickin HYUUUGGE in that MM pose.

Glad to have you bro! Stay tuned for a wild ride!

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

Insane t-bar action up in here, holy!

[RichKnapp]

Great work coz. ^5

[nickdavid]

checked out your profile a couple of times - I'm in for this prep!

[COZ999]

SMITH PRESS

135x10
225x10
225x9
225x10

Behind the Head

135x10
135x12
135x15

Upright Row

135x12
135x12
135x15

Side laterals

20x15
20x15
20x15

Rear Delt Flye

x10
x10

High Cable Row (for rear delts)

x15
x12
x12

UP and DOWNS *

40x5
20x8
20x8

Overhead Press Machine (ss) Plate raises

80x10 / 25x10
80x10/ 25x10
80x10 / 25x10
80x10 / 25x10

Notes: Achieved that sought after delt pump. Felt Great!

* Up and Downs
- Standing DB Press from delt, once fully pressed, come down vertically simultaneously with both DB's slow similar to a front raise, and than back to the beginning

[COZ999]

checked out your profile a couple of times - I'm in for this prep!

awesome! Great to have you on board!

[RichKnapp]

Nice work cos.

Race to pro in 2011 bro. ^5

[COZ999]

Leg Ex

WARMUPS

Squat

135x12
225x12
315x10
405x5
455x1
315x10
225x10 pauses

SLDL

135x10
135x10
135x10

Leg Press

270x15
350x10
390x12

Leg Curl

110x12
125x8
140x10/95x6

Leg Ex

160x10/10
190x10/10

Calf Press

290x10
290x12
290x10
290x18

Notes: 214.6! NEW LOW!

I

[rdrb]

Looking sick in recent vids; keep pushing!

[ehlisl]

Solid leg session COZ! Nothing like 225 with pauses to finish it off! :D

Gotta say, your split is pretty much the same as mine but your 1 day ahead. Gives me some motivaion to destroy it because you kill it each and every time! Keep the progress going strong, can't wait to see what you bring this time around!

[My_Legacy]

Nice work man! Bet that 225 felt light on your back after the 4 plate/455 sets.

Do you have any contests you're looking at joining right now?

Looks like your cut is coming along real well already being down to 215...my guess, from looking at the pics from the end of your bulk, is that you could compete at a very shredded 195 lb weight, which means you'd only be like 20 lbs away from that weight. So if you lost 1 lb per week for the next 20 weeks, that would mark you being contest ready by January 12th....I don't think any competitions start til like April though, but you definitely have a lot to be excited about lol

[COZ999]

Looking sick in recent vids; keep pushing!

thanks my main man!

Solid leg session COZ! Nothing like 225 with pauses to finish it off! :D

Gotta say, your split is pretty much the same as mine but your 1 day ahead. Gives me some motivaion to destroy it because you kill it each and every time! Keep the progress going strong, can't wait to see what you bring this time around!

Luke, my goal is so reach your success. I hope I can do that. If not this ear, than one day. Motivating brotha!


Nice work man! Bet that 225 felt light on your back after the 4 plate/455 sets.

Do you have any contests you're looking at joining right now?

Looks like your cut is coming along real well already being down to 215...my guess, from looking at the pics from the end of your bulk, is that you could compete at a very shredded 195 lb weight, which means you'd only be like 20 lbs away from that weight. So if you lost 1 lb per week for the next 20 weeks, that would mark you being contest ready by January 12th....I don't think any competitions start til like April though, but you definitely have a lot to be excited about lol

Kind words! 195 is pushing it, I am thinking 185- 190 tops. I am focusing on shows all year. It will be a slow cut until 1 dec. Pig out when my wife comes home from deployment and than a strict ass 16 week diet until 30 Aug for the Texas Shredder. I have a ton of shows lined up but alot of the dates arent finalized yet for 2011.

[JohnBrowne]

LOOSE FORM 9pl T- BAR ROW

ZCot6B3kwRw

I'm a fan of yours bro but with all due respect that is the worst T-bar row form I have ever seen. You are putting a huge amount of strain on your spine and on top of that your ROM is very short and you're getting maybe 3 seconds of TUT.

Granted it is obviously working but you could take four plates off that bar and get more out of it while massively decreasing injury risk.

You can train however you want but you're young and it would be unfortunate if you were to injury yourself. Poor form on T-bar rows is what ended Ronnie's career after all.

[COZ999]

I'm a fan of yours bro but with all due respect that is the worst T-bar row form I have ever seen. You are putting a huge amount of strain on your spine and on top of that your ROM is very short and you're getting maybe 3 seconds of TUT.

Granted it is obviously working but you could take four plates off that bar and get more out of it while massively decreasing injury risk.

You can train however you want but you're young and it would be unfortunate if you were to injury yourself. Poor form on T-bar rows is what ended Ronnie's career after all.

your free to have your opinion. Maybe I am just not seeing it. I mean if you saw me work out I put a huge emphasize on form and TUT but I also know that stuff like this works. Watch any ronnie, yates, branch video.

My favorite all time Natural bodybuilder....arguably the best back in the IFPA

ruoHQJH9yP8

my take home message is maybe what your reading and hearing isnt always what really is true

[JohnBrowne]

your free to have your opinion. Maybe I am just not seeing it. I mean if you saw me work out I put a huge emphasize on form and TUT but I also know that stuff like this works. Watch any ronnie, yates, branch video.

My favorite all time Natural bodybuilder....arguably the best back in the IFPA

ruoHQJH9yP8

my take home message is maybe what your reading and hearing isnt always what really is true

You have a point but again... Ronnie ended his career with multiple slipped disks and a severe quad tear. I'm not sure that such an ad hominem argument is particularly compelling in this case.

Not sure where Yates comes in because he is one of the biggest sticklers for form I've ever met but again that's largely irrelevant.

The real question is whether or not you believe that bringing in other muscle groups somehow allows more stimulation for your lats. If the goal is to stimulate the back why not use a weight that you can handle without having to bring in your legs to such a degree? At some point I think you need to let the ego go.

[COZ999]

You have a point but again... Ronnie ended his career with multiple slipped disks and a severe quad tear. I'm not sure that such an ad hominem argument is particularly compelling in this case.

Not sure where Yates comes in because he is one of the biggest sticklers for form I've ever met but again that's largely irrelevant.

The real question is whether or not you believe that bringing in other muscle groups somehow allows more stimulation for your lats. If the goal is to stimulate the back why not use a weight that you can handle without having to bring in your legs to such a degree? At some point I think you need to let the ego go.

my ego is checked on the 5 sets prior. Over stimulation is important. Agree to disagree....then again the guys pressing 45 dbs arent impressing me so at some point you gotta step out of your comfort zone. I wrote loose form bc thats what they were. The injury thing could happen at 3 pl. Injuries happen, and yes they increase with weight but not one single exercise ended Ronnies career, I think time and age did.

[JohnBrowne]

my ego is checked on the 5 sets prior. Over stimulation is important. Agree to disagree....then again the guys pressing 45 dbs arent impressing me so at some point you gotta step out of your comfort zone. I wrote loose form bc thats what they were. The injury thing could happen at 3 pl. Injuries happen, and yes they increase with weight but not one single exercise ended Ronnies career, I think time and age did.

Injury risk is going to be higher the more 'loose' the form; I think that's an inherent and uncontroversial truth.

[COZ999]

Injury risk is going to be higher the more 'loose' the form; I think that's an inherent and uncontroversial truth.

right on bro! Thanks for stopping by!

[My_Legacy]

thanks my main man!


Luke, my goal is so reach your success. I hope I can do that. If not this ear, than one day. Motivating brotha!



Kind words! 195 is pushing it, I am thinking 185- 190 tops. I am focusing on shows all year. It will be a slow cut until 1 dec. Pig out when my wife comes home from deployment and than a strict ass 16 week diet until 30 Aug for the Texas Shredder. I have a ton of shows lined up but alot of the dates arent finalized yet for 2011.

Yeah I may have overestimated that a bit haha...wasn't quite sure if you were flexed/unflexed in those pics. Weighing in on the form issue, I think you should have good enough form where you're not going to hurt yourself, but you also can't be so strict where you're not gaining strength.

What 3 organizations are you planning on competing in - wnbf, ifpa, and nga?

[COZ999]

Yeah I may have overestimated that a bit haha...wasn't quite sure if you were flexed/unflexed in those pics. Weighing in on the form issue, I think you should have good enough form where you're not going to hurt yourself, but you also can't be so strict where you're not gaining strength.

What 3 organizations are you planning on competing in - wnbf, ifpa, and nga?

well it will be the amateur orgs of those, so OCB, INBF, and NGA. I am also doing a "tested" NPC show. Its run by a quality promoter and its close to me so it will be a warm up show. I dont plan on cracking top 5 but will see. I plan on bringing a whole new package to the stage. I have the Toney Freeman Disease, if I try to come in big I look flat and if I come in to depleted I look flat. FInding the even balance is tough. Full, big, and grainy is the name of the 2011 game

[baker]

Enjoyed your journal so far. Subbed.

I'm most jealous of that excel spreadsheet your using for your macros. Nice.

[COZ999]

Enjoyed your journal so far. Subbed.

I'm most jealous of that excel spreadsheet your using for your macros. Nice.

send me your email address Ill send it to you

[B-Neva]

big mofo in here!! subbed

jealous of your lats

[MKW]

big mofo in here!! subbed

jealous of your lats

This. Any tips on those Big Coz!

[COZ999]

CHEST DAY

BB BENCH

135x10
225x4
225x4
225x18 PR!
275x2
225x8 *
135x10 *

* wide grip

Incline Smith to collarbone

135x10
225x5
185x10
185x10

Incline DB

100x6
90x6
80x6

DB Incline Flyes

40x10
50x10

Cable flies

50x10
50x10
50x10
50x10 low

Pressing Machine

170x12
170x10
170x10

ABS

*various exercies 12 sets total*

Notes: Awesome workout. First day of having chest veinage! Strenght still there and b.f dropping. Hit all time low of 213.8 this weekend. Hovering around 214-215 now.

[BaFtub]

why must you always one up me Coz. 225 x 20 or bust!

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

Big Coz gonna out perform the NFL!

[COZ999]

Big Coz gonna out perform the NFL!

haha I wish I have mad respect for thoe hitting 30+ on bench. Thats crazy. Obviously they train all year for those numbers but still fantastic!

[COZ999]

Smith Dead Rows

135x12
225x10
315x10
405x4
315x8

Pullups

x10
x10
x10
x10

Straight Arms

x12
x15
x15

Cable Rows

220x10
220x8
220x10

UH Reverse Pulldown

140x12
160x10
160x10

H/S Row

180x15
180x15
180x15

CALVES:

Standing Calf Press
225x15
225x12
225x12
225x12

Notes: Vids are coming now of dead rows. I could have gotten more at 405 but the bar got stuck on the smith catchs.

fjQkHqa8FGc

[COZ999]

UZ4SlKrEhmo

[COZ999]

big mofo in here!! subbed

jealous of your lats


This. Any tips on those Big Coz!

I honestly think its on of those things god just blesed me with. Pullups seem to hit lats the best tho, done correctly of course

[COZ999]

AAEFX K-OTIC/Test Charge Mega Special...
We are running a limited 4-day mega special on the stack from the Olympia.

The link to it is:

http://www.aaefx.com/magento/test-ch...a-special.html

The main details are on that page.

[smflorence]

AAEFX K-OTIC/Test Charge Mega Special...
We are running a limited 4-day mega special on the stack from the Olympia.

The link to it is:

http://www.aaefx.com/magento/test-ch...a-special.html

The main details are on that page.

when i went to the link it said page could not be found ...

* nevermind, thanks for posting*

[italianplaya30]

UZ4SlKrEhmo

that is an awesome movement....i was going to ask you how you perform these

nice work thanks coz!

[COZ999]

when i went to the link it said page could not be found ...

* nevermind, thanks for posting*

Yea the link was a little jacked, sorry bro!


that is an awesome movement....i was going to ask you how you perform these

nice work thanks coz!

Thanks Ant! Hey bro no homo but I miss our training sesh we put down in NJ! Gotta make it a point once a year to do that.....hell the more the better

[COZ999]

SQUATS

135x15
225x10
315x10
405x4/315x5/225x8/135x10 DROPSET FROM HELL!

Lunges (ss) Leg Ex (single legs)

135x10 / 55x12
135x10 / 70x12
135x10 / 85x12

Leg Press (Close Stance 5/x/5 tempo) Calf Raises

200x15 / 200x12
400x15/ 400x12
400x20 / 400x12
/ 400x12

Horiizontal Calf Press

210x10
210x12
210x12
210x12

Adductor / Lying Leg Curl

210x12 / 110x10
285x10 / 110x10
285x10/ 110x10

Notes: Stumbled out of the gym to find a message from none other than Eric "Quelly" Helms from 3DmJ. Had an awesome 30 min convo about contest prep and hiring the "dream team" for contest prep. Great set of guys and really personable. If your looking for some knowledgeable guys fill out an application on their website!

[RichKnapp]

^5 on work out. I agree with you on the guys from 3D 100%.

[Quelly]

It was good talking to you bud, can't wait to see the finished product next year, from the looks of things the package will be much improved

[nickdavid]

UZ4SlKrEhmo

working hard mate - keep it up!

[COZ999]

CGBP Smith

135x15
225x10
315x2
315x2
275x8
225x8

DB Curl

40x10
50x10
60x5/25x8

H/S Shoulder Press

135x15
225x10
315x9
315x5/225x7
135x10

Reverse

135x10
135x10

DIP Machine

270x10
225x10
225x10

Preacher Machine

125x15
140x12
155x10

Plate Raises

25x12
35x12
45x10
45x10

Pullover Machine

90x15
180x12
220x10

Concentration Curls

25x15
35x10
45x9

Pressdown

stackx12
stackx12
stackx12

Shrugs

130x12
130x12
130x20

CG Curls

40x15
50x12
70x9

Notes: long ass workout! I was wore out by the end. Bodyweight was up to 213 after cheat meal. Strength is slowly dropping. Not too bad right now, but definitly going to keep my eye on it.

[RichKnapp]

Great work out. That would wear out the best of them, and did, it wore you out. If I counted right that was 44 sets bro. ^5

[COZ999]

Incline Smith

135x15
225x12
225x10
275x4

Lower Incline

275x3
225x9

Flat DB

100x7
90x8
80x10

Cable Flies

60x10
60x10
60x10

H/S Decline Press

135x12
225x10
315x10
405x8/315x6/225x10/135x15

FST 7

110x12
110x12
110x12
110x12
110x12
110x12
110x12

Press Machine (chin in chest, arched back to target upper pecs)

145x12
145x12

Notes: Watched Jay Cutlers DVD Jay to Z and got super motivated. Today was an off day but I decided No off day and smashed chest. took some of jay's advice and tucked my chin on the lifts and pounded out the reps. No wonder he has an amazing chest. That little bit of change in setup made a world of difference. Chest looked ridiculous post workout. AM Weight was 211.4. Lowest in over 1.5 years!

[COZ999]

DEADLIFTS

135x5
135x5
225x5
315x5
405x5
500x4


qbVddlPg6w0


405x6

doARS_5zhIE



T-Bar Row

3pl x 12
3pl x12
3pl x12

UH Lat PD

160x12
220x9
220x10

Straight Arms

100x12
100x12
100x12


Q6w2Zi0fUic GOTTA LOVE THE FACE ! hahaha
Uh Lying Rows /UH Straight Arms

180x10 / 100x10
180x10/ 100x10

H/S Row

180x15
180x15
180x15

Pullups

x7
x7
x7

DB Row

100x10
100x10
100x10

Calves:

Calf Raise

135x15
135x15
135x15
135x15
135x15

Notes: First time deadlifting convential in awhile. Back is tight but feels good. Videos aren't bad but really showcases my stick arms woooof!

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

Giver Coz...get enough back exercises in? lol. Pretty intense deadlifting with the 500 man, good job.

You've converted me on those straight arm pulldowns with the cable machine/rope too btw. I do them every week.

[rdrb]

That's a pretty cool exercise, bud (straight arms); where'd you come up with it?

[COZ999]

Giver Coz...get enough back exercises in? lol. Pretty intense deadlifting with the 500 man, good job.

You've converted me on those straight arm pulldowns with the cable machine/rope too btw. I do them every week.

I cant say for sure they contributed to my back width but I like them so they are definitely a staple item. glad you enjoy them. Back is a huge piece of meat, so I like to hear multiple angles, na mean? Some like 4-5 sets and only 3-4 exercises, I just like variety.

[COZ999]

That's a pretty cool exercise, bud (straight arms); where'd you come up with it?

to be honest I have no idea. I probably saw it in a video of some pro, gave it a whirl and liked it. kinda like the chin in chest thing with jay cutler

[TigerStealth]

you are such a freaking monster! with versa grips maybe just do double overhand grip for increased safety? I also find its just more comfortable/natural after doing it a few times because your arms are hanging at a more equal length. when you twist to underhand i think the underhand arm is a little shorter. This effect may be exaggerated in someone like you with the go-go gadget arms haha

[COZ999]

you are such a freaking monster! with versa grips maybe just do double overhand grip for increased safety? I also find its just more comfortable/natural after doing it a few times because your arms are hanging at a more equal length. when you twist to underhand i think the underhand arm is a little shorter. This effect may be exaggerated in someone like you with the go-go gadget arms haha

good point honorable kaufman! Its instinct when I grab the bar for my hands to do that since I have been pulling alt grip for 5 years now. I hit the first 4 sets double overhand but lost all situational awarenes when i got in the "zonnnnnne"

[nickdavid]

strong on those deadlifts dawg - nice work!

[rdrb]

to be honest I have no idea. I probably saw it in a video of some pro, gave it a whirl and liked it. kinda like the chin in chest thing with jay cutler

Yeah I was actually wondering what you meant with the chin in on chest exercises thing and couldn't figure it out lol. Do you have the Jay Cutler Jay to Z DVD or something?

[COZ999]

Yeah I was actually wondering what you meant with the chin in on chest exercises thing and couldn't figure it out lol. Do you have the Jay Cutler Jay to Z DVD or something?

my buddy let me borrow it, but for real bro I would rather watch grass grow as opposed to watching some parts of it. Suppppper slow and Jay's personality is nothing short of a scene out of English Patient. The chin in chest thing is something he does on his controlled movements like smith and H/S machines. I wouldnt suggest doing it on something that your using lots of stabilizer muscles for risk of pulling a neck muscle.

[B-Neva]

dang lots of volume in that workout. If I wasn't dieting for a show I'd probably do that much too haha

[FATHER FLEX]

Nice 500's bro!

[smflorence]

STRONG lifts bro ... and the Chucks are the best deadlifting shoe ever IMO

[italianplaya30]

you are such a freaking monster! with versa grips maybe just do double overhand grip for increased safety? I also find its just more comfortable/natural after doing it a few times because your arms are hanging at a more equal length. when you twist to underhand i think the underhand arm is a little shorter. This effect may be exaggerated in someone like you with the go-go gadget arms haha

manlet arms ftw!

[MKW]

Holy **** Coz, I tried your underhand smith machine rows today (didn't do them from the ground because I'm nursing a lower back injury) and WOW. They murdered my back. Insane exercise. Awesome vids.

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

I'm not sure but I think I always tuck my chin on flat bench out of instinct. I think it's because I want to watch my chest while I do it.

[COZ999]

STRONG lifts bro ... and the Chucks are the best deadlifting shoe ever IMO

Thanks! and agreed on the chucks too!


manlet arms ftw!
hahaha fat elbows too


Holy **** Coz, I tried your underhand smith machine rows today (didn't do them from the ground because I'm nursing a lower back injury) and WOW. They murdered my back. Insane exercise. Awesome vids.
Glad you like! It will help your deadlifts too


I'm not sure but I think I always tuck my chin on flat bench out of instinct. I think it's because I want to watch my chest while I do it.

hahha I hear ya on that. Mirrors FTW!







THIS AM- 210.4 awwww yea! Well my parents are in town for my college graduation from Embry Riddle Aeronautical University. Its been a long road but I am finally finished, and I am going to get my eat on while my parents and gpops is in town! Cardio 2x a day to maintain my bodyweight.

[My_Legacy]

Damn, 20 lbs in 6 weeks...bet you're noticing huge improvements in the mirror/pictures already. Seems like you haven't lost any strength either have you?

[COZ999]

Damn, 20 lbs in 6 weeks...bet you're noticing huge improvements in the mirror/pictures already. Seems like you haven't lost any strength either have you?

Well I started at 230 but bodyweight is so debateable. Your talking water, salt. carbs and everything. I would say more like I lost 12-15 lbs. Only real strength loss wwas squat and a little on pressing which is typical for me. As for now, I am nowhere near even "beach body" lean. I have a video of me posing at 211 and I lost way leaner there but once again I was probabaly a true 204-205 in that video so once I get to that body weight it will be much more noticeable the gains I have made...

excuse the dumb music

WX7Ah0FtZQM

my wife made a weird comment about my "d" poking out so I had to cover it up lol. Waist is much tigher here than now

[nickdavid]

Well I started at 230 but bodyweight is so debateable. Your talking water, salt. carbs and everything. I would say more like I lost 12-15 lbs. Only real strength loss wwas squat and a little on pressing which is typical for me. As for now, I am nowhere near even "beach body" lean. I have a video of me posing at 211 and I lost way leaner there but once again I was probabaly a true 204-205 in that video so once I get to that body weight it will be much more noticeable the gains I have made...

excuse the dumb music

WX7Ah0FtZQM

my wife made a weird comment about my "d" poking out so I had to cover it up lol. Waist is much tigher here than now

solid!

[COZ999]

Here is todays video at 210. Excuse the poor angles and posing. Too many naked old men walking around the locker room to get a sufficient video. For comparing purposes I thought I would post up. Changes might not be evident to you, however from my own opinion they are there.

8F-w8eoJ5zc

[yzrider400f]

great structure coz... still mirin' those lats. more and more improvements definitely become apparent as you get leaner so keep it up

[COZ999]

WARMUPS*

H/S Shoulder Press
135x15
225x12
315x8 PR!
405x4 PR!
225x10

Seated Side Laterals

35x12
35x15
35x15

Rear DB Flyes

35x10
35x10

Upright Row (smith machine)

135x10 (medium grip)
135x10 (close grip)
135x10(wide grip)

Shrugs

225x15
405x10 (wide grip)
405x12 (wide grip)
405x15 (narrow grip)

Reverse Cable Flyes for Rear Delt

40x15
50x15

FST- 7 Lateral Machine

110x12x7

ABS

Cable Crunches
x15
x15
x15
x15

Cardio- Elliptical 275 cals

Notes: Spent some time warming up for one my shoulder has a little pain and tightness and two because these guys wouldnt get off the machine I needed to use. Weight finally broke 210. I am excited to see what 10 more lbs will look like. I am guessing I will compete somewhere in the mid to upper 180's depleted. I would love to be shredded at 190 but that might only happened carbed up. Weight is but a number but it shows so much progress since I was a depleted 172-175 last comp season. Stay tuned! Things are starting to spice up even tho I am still 29 weeks out LOL!

[COZ999]

great structure coz... still mirin' those lats. more and more improvements definitely become apparent as you get leaner so keep it up

Thanks vance! Whats your comp schedule looking like in 2011? I was looking at shows and I see the Spirit of America is early spring. I know you did that show 2 years back and looked awesome. I was wondering if you were gonna come back with a vengeance an show 'em who's the boss Tony Danza style1

As for the lat spread, if the dumb locker wasnt there I could have spread a bit more but for now I am just trying to get them to hang lower. Biceps is my weakness (your strength) so at this point I see them holding back as far pro caliber. Will see!

[fltallpaul]

Great job with the video and you are going to look more impressive each week. I really like that fact your taking such a long approach to the prep. I think too many people hear about IFBB pro's dieting for 12-16 weeks and think that's enough. I prefer to follow the foot steps of Brian Whitacre, Layne, Tommy and the other top Naturals guys who diet for 20 plus weeks and keep that freaky muscle.

[COZ999]

Great job with the video and you are going to look more impressive each week. I really like that fact your taking such a long approach to the prep. I think too many people hear about IFBB pro's dieting for 12-16 weeks and think that's enough. I prefer to follow the foot steps of Brian Whitacre, Layne, Tommy and the other top Naturals guys who diet for 20 plus weeks and keep that freaky muscle.

Thanks Paul! Yea through trials and tribulations I have realized that being an ecto who gets a lil pudgey in the offseason a nice slow approach is where its at. In 2009 I dieted from 213 to 175 in 10 weeks and looked like garbage. I continued to diet for 6 more weeks only really tightened up and lost 3more lbs.

My plan is 200 by 1 dec. Around 1 Dec my wife arrives home from Iraq (she too has started her diet) Through Dec and some of Jan, I will be partaking in the holiday meals and restaurant that she has missed, however I will continue to stay around 200. We planned a vacation to Rincon, Puerto Rico in mid Jan. When we return home it will be 16 weeks out from the NPC Texas Shredded promoted by Dave Goodin. Although tested, the policies are much more lax than say INBF or OCB so I will be slightly bigger and less conditioned. From there I have mapped out close to 7 shows that my wife and I will hit. NGA, OCB, and INBF. All pro q's. All the way from Texas, to Jersey, Maryland and VA. I have thought about hiring either Layne or 3DMJ. Will see how things go. As most dedicated bodybuilders tend to do, I overdiet and over cardio. I need a watchful eye to ensure that muscle loss is minimal. At this point I wanna lost close to 1.3-1.5 lbs a week. As soon as strength drops I will try and back off, if weight loss slows I will up the cardio but keep cals the same.

[rdrb]

The good thing about your physique right now is everything is looking proportional; I can't notice any glaring weakpoints at this point, although leaning out will tell the trule tale, so the chances of getting your pro card seem pretty high unless your diet fails miserably (keep working hard though lol).

[TigerStealth]

great progress posing video. Surprisingly lean for 29 weeks out and quad sweep looks very impressive. Also your forearms are pretty freaky too. looking right on track

[bwelch1985]

<---super jello of your chest thickness. your side shots will be soooo much better w/ those new and improved tittays.

[italianplaya30]

arms and chest look thick!!!!

nice work bringing those up!

[The Solution]

Its evident the hard work has paid off and you are the thickest you have ever been, this will be a different package this year, and with a slow prep you can really keep those kcals high and prevent any muscle loss along the way. Some people diet too short and have to restrict themselves and go overboard on the cardio to make weight/get into shape. This should leave you plenty of time to be peeled and bring home some hardware. Great work Coz.

[COZ999]

The good thing about your physique right now is everything is looking proportional; I can't notice any glaring weakpoints at this point, although leaning out will tell the trule tale, so the chances of getting your pro card seem pretty high unless your diet fails miserably (keep working hard though lol).

one word bro.....arms.
I need better shape

great progress posing video. Surprisingly lean for 29 weeks out and quad sweep looks very impressive. Also your forearms are pretty freaky too. looking right on track

Thanks joey! Flab abs FTW

<---super jello of your chest thickness. your side shots will be soooo much better w/ those new and improved tittays.

its all about that MMC

arms and chest look thick!!!!

nice work bringing those up!

I hit em extra hard

Its evident the hard work has paid off and you are the thickest you have ever been, this will be a different package this year, and with a slow prep you can really keep those kcals high and prevent any muscle loss along the way. Some people diet too short and have to restrict themselves and go overboard on the cardio to make weight/get into shape. This should leave you plenty of time to be peeled and bring home some hardware. Great work Coz.

I hope this plan pans out nicely!


ARM DAY

* Note before I write my workout. Through my 5 years of working out, I knew that I had a disadvantage and my forearms would get a pump before my biceps. The cure is it bend your wist back. I did a few years ago but havent in awhile. I read Eric Brosers tip of the day on facebook and it just got me thinking again. I gave it a whirl on all my exercises and what a difference i made. My biceps are super sore which is so rare for me.

DB CURL

35x10
50x8
50x8

EZ BAR CURL

50x12
50x12
50x12
7010

Concentration Curls

25x10
35x10
45x10

H/S Preacher Curl

45x15
70x12
45x10
45x10

DB HAMMER

35x10
45x10
70x10

High Cable Curl

x12
x12
x12

CGBP Smith

135x15
225x10
275x8
275x7
225x10

Overhead Rope

120x12
120x12
120x12

1 ARM DB Extensons

30x12
35x10
35x12

Pressdowns

120x15
145x12
160x12

[B-Neva]

I'm gonna have to try that wrist thing cuz my forearms get pumped doing anything!

[COZ999]

SQUAT

135x20
225x20
315x10
375x5
225x10 (3/3/3 tempo)

Lunges

135x9
135x10
135x12

Close Stance Leg Press (5/X/5 tempo)

290x12
310x10
330x10
350x10

Leg Curl

110x10
125x10
125x10

Leg Ex

145x12
160x12
160x12

Adductor

x12
x12
x12

Notes: Walking for my graduation is going to be tough considering my leg are shaking like crazy. I got into my head today, and thought that someone out there is outworking me on legs, so I got serious and put out 110% today. Felt good! Today is going to be a great day!

[COZ999]

I'm gonna have to try that wrist thing cuz my forearms get pumped doing anything!

*awkwarddddd* haha no i hear you tho, it drives me nuts because my outer forearms have decent size from indirect work but my biceps just arent getting the stimulation they need to be pro caliber

[smflorence]

*awkwarddddd* haha no i hear you tho, it drives me nuts because my outer forearms have decent size from indirect work but my biceps just arent getting the stimulation they need to be pro caliber

i hear you, great tip ... i will also be trying this out

[nickdavid]

I got serious and put out 110% today. Felt good! Today is going to be a great day!

GREAT attitude right there! - The attitude of a champion!

[COZ999]

GREAT attitude right there! - The attitude of a champion!

positive attitudes come from positive support. I cherish each and everyone of you who support me. I use the haters as fuel, and the few true as support. So this will be the first of many thank you's I throw out there. Kind words means more than most can imagine!

[COZ999]

http://img29.imageshack.us/img29/4667/1052578.jpg (http://img29.imageshack.us/i/1052578.jpg/)

Uploaded with ImageShack.us (http://imageshack.us)

http://img541.imageshack.us/img541/7624/1052580.jpg (http://img541.imageshack.us/i/1052580.jpg/)

Uploaded with ImageShack.us (http://imageshack.us)

[ehlisl]

Congrats Big Man!


....nice leg session too! :D

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

Congrats Coz, job well done! What's next now that school is done?

[COZ999]

Congrats Coz, job well done! What's next now that school is done?

more school haha. I need to take some science classes for a job I am applying for in the Air Force. I also will start my masters with Embry Riddle. I will enjoy that program much more because I will not have to put up with the dumb core classes.

[COZ999]

BENCH

135x15
225x8
245x6
275x3+1
225x8 pauses

Incline Smith

135x15
225x8
225x7
226x6/135x12

DB Incline Flyes

40x10
50x10
60x10

H/S Decline Press

225x10
315x8
405x5

Cable Flyes

50x12
50x12
50x12

LF Pressing Machine( upper chest focus)

160x10
160x10
145x10

ABS

Notes: Rocked another chest workout. Pump was great, weights werent as high as usual. I am losing a little bit of strength but who cares when you have a sick MMC. Used me new IPOD nano. Much smaller but I have to get used to the touch screen

[COZ999]

Congrats Big Man!


....nice leg session too! :D

thanks.......the leg session was almost as impressive as the degree IMO hahaha

[RichKnapp]

^5 :)

[rebelprettyboy]

Your're doing the Texas Shredder in lubbock?

If so i might see ya there

[COZ999]

Your're doing the Texas Shredder in lubbock?

If so i might see ya there

awesome! competing or spectating?

[COZ999]

BB ROW

speed tempo
135x15
135x15
225x15
315x11

3/3/3 tempo

315x9
225x12
135x15

Pullups

x10
x10
x10
x12

Straight Arm Pulldowns

x12
x12
x12

UH T Bar Row

2plx15
3plx12
5plx12

DL

135x15
225x12
245x10

Cable Row

140x12
200x12
240x10
260x10

Ez Preacher Curl

60x12
60x12
60x12
60x12

DB CURL

35x8
25x10
25x10

Notes: Went light on DL tonight bc I was working out with this smaller guy and I was helping with his form. I was just going with the flow. Biceps were super light bc I am flexing my wrist back so I can get more bicep stimulation. I have a feeling this will pay off in the end. I mean hey if I can bring my chest up their is no reason I cant make these sticks grow. After 4 days of eating w.e while my parents were here I am around 213. I hope the bloat goes away and I am 210 by Wed A.M.

[rebelprettyboy]

awesome! competing or spectating?

More than likely spectate.
You kno the exact date? I kno last yr it was in march

[COZ999]

More than likely spectate.
You kno the exact date? I kno last yr it was in march

april 30th.

[COZ999]

Cardio- 20 min semi fasted cardio
(5g BCAA's, 2sc Jack3d, 12g Gatorade)

Post workout:

34g Evopro, 40g Oatbran, 110g Egg White, 15g Powdered pb, 2 tsp splenda

Tastes great!

28 weeks and counting until Texas Shredder

1 mo 24 days until the love of my life comes home from Iraq.

http://img708.imageshack.us/img708/4253/alyssamrap.jpg (http://img708.imageshack.us/i/alyssamrap.jpg/)

Uploaded with ImageShack.us (http://imageshack.us)

[RichKnapp]

Cardio- 20 min semi fasted cardio
(5g BCAA's, 2sc Jack3d, 12g Gatorade)

Post workout:

34g Evopro, 40g Oatbran, 110g Egg White, 15g Powdered pb, 2 tsp splenda

Tastes great!

28 weeks and counting until Texas Shredder

1 mo 24 days until the love of my life comes home from Iraq.

http://img708.imageshack.us/img708/4253/alyssamrap.jpg (http://img708.imageshack.us/i/alyssamrap.jpg/)

Uploaded with ImageShack.us (http://imageshack.us)

Congrats cos. And thank her for me for serving.

[Flynn]

1 mo 24 days until the love of my life comes home from Iraq.

http://img708.imageshack.us/img708/4253/alyssamrap.jpg (http://img708.imageshack.us/i/alyssamrap.jpg/)
[/URL]

And a proud moment it should be. Safe journey home!!

[COZ999]

Congrats cos. And thank her for me for serving.


And a proud moment it should be. Safe journey home!!

Shes my little war fighter!

[COZ999]

AM - 20 mIn elliptical -350cals

DB PRESS

40xWU
100x8
110x7

Arnold's

60x10
80x8
90x6

H/S Press (ss) lateral raises

2px10 / 30x10
3plx8 / 40x15
3plx7 / 60x8

Upright Smith row

135x10
135x10
135x10

Rear Shrugs

225x10
405x10
405x10

Front Shrugs

405x12
495x12
585x6 (grip slipped)

Rear Flye Machine

115x15
145x10
160x10
175x10

Notes: sooooo just found I will be seeing Kai Greene in 4.5 weeks. Super pumped just like my delts after todays badass workout!

[TigerStealth]

where are you meeting kai

[patroclus32]

Coz how has it been taking the longer, slower approach to dieting? Do you feel like **** lol? or are you macros still high at this point

[italianplaya30]

where are you meeting kai

Joe is mad because his favorite natural bodybuilder can't be around during Christmas break lol

[COZ999]

so finally back from "Banned Camp" (thanks joey haha). I decided to take a hiatus from these forums because I simply can't stand arrogant people. *coughbbballbrettmattyhcough*

I will still be looking at the main logs that I follow, but consider me MIA for a few weeks. Hopefully, next time I post I will have some exciting update pictures of me at 200 even. I have started planning out my 2011 season. Stay tuned for that!

[RichKnapp]

Catch ya on the other side bro. ;)

[MKW]

so finally back from "Banned Camp" (thanks joey haha). I decided to take a hiatus from these forums because I simply can't stand arrogant people. *coughbbballbrettmattyhcough*

I will still be looking at the main logs that I follow, but consider me MIA for a few weeks. Hopefully, next time I post I will have some exciting update pictures of me at 200 even. I have started planning out my 2011 season. Stay tuned for that!

Yeah, I was wondering what the deal was with your banning. Glad to see you're back. I think taking some time off of the forums is a good plan. It's a bitch when checking it becomes irritating and/or a chore. Looking forward to the progress pics!

[patroclus32]

hope everything is going well for you coz, you must be getting pretty lean by now

[COZ999]

http://img826.imageshack.us/img826/551/hohmm206fixed.jpg (http://img826.imageshack.us/i/hohmm206fixed.jpg/)

Update: Still alive. Wife just got back from Iraq. Decided to tak a hiatus from the forums. Phase 2 of contest prep is beginning. Got down to a lanky 202. Wasn't very happy with strength or definition. Got back to a fuller 206-208. Slowing down approach even more. Cals will be upped to around 3k and cardio will be increased. Wife likes cardio, and I like eating. What a great relationship haha

[RichKnapp]

^5 glad she is back safely.
Looking big there bro.

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

Good to hear an update from you Coz! Looking solid in the update pic. Keep up the hard work.

[ehlisl]

Right on Big COZ! Looking solid and vascular!

Glad to hear everythings going great! Now try and keep us updated a little more often. I don't like the suspense ;) :D

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

Looking bigger in amazing ways, Anthony...you are glorious, friend...the more muscle you put on, the more of you to LOVE!

Oh lord, you're in this log now too.

[COZ999]

I am only here to encourage these fine young athletes like Anthony as they follow their training and diet regimens to their finest. ;-) Supporting you with best wishes and blessings as always, Anthony! :-)


Oh lord, you're in this log now too.


Looking bigger in amazing ways, Anthony...you are glorious, friend...the more muscle you put on, the more of you to LOVE!


Right on Big COZ! Looking solid and vascular!

Glad to hear everythings going great! Now try and keep us updated a little more often. I don't like the suspense ;) :D


Good to hear an update from you Coz! Looking solid in the update pic. Keep up the hard work.


^5 glad she is back safely.
Looking big there bro.

Glad to have you guys around still!

[COZ999]

Weight- 205.8
Cals- 2504-----193cho/294p/68f
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)

WORKOUT- BACK/REAR DELTS

Warmup- 5min Jump roping

Pullups
x10
x10
x12
x10

UH Pulldowns

x12
x10
x8

UH Smith Rows

135x15
225x12
225x12 (overhand grip)

Cable Rows
x12
x10
whole stack x 8

Straight Arm Rope Pulldowns

x12
x12
x12

High Cable Rear Delt Row

x12
x12
x10

Rear Flye

35x15
50x12

Abs

Cable Crunch

x12
x10
x10

Notes: Usually I post weights, but today I was moving too quickly and was not concerned as much with weight as getting a good squeeze. I have been doing a Dorian Yates Style HIT routine for my workouts. I absolutely love it for all bodyparts minus back. I feel that my back needs more volume and lots of sets/reps. My macros were set to be 2700 but I dropped to 2500. We will see how that goes. Gym mirrors and lighting are super deceiving so I look hard, vascular, and veiny but know I am a ways off......17 weeks to be exact ;)

[COZ999]

7 May- NPC Texas Shredder Team Universe Qualifier. Austin, TX
16 July- INBF Southwestern National Championship Pro Qualifier. Austin, TX
27 August- OCB Battle for the Belt Pro Qualifier. Burlington, NJ
3 Sep- INBA Texas State Championship Pro Qualifier. Tye, TX

Potential Shows
***
11 June- NGA Jimmy Coby Classic Pro Qualifier. Longview, TX
1 Oct- INBF Alamo Showdown Pro Qualifier. San Antonio, TX

[My_Legacy]

Damn man, have a chance to rack up some serious hardware with all those.

[COZ999]

Weight: 205.4
Cals- 2520 (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/BI HIT workout

Incline Smith

135x15
205x12
295x4/205x8

Chest Press Machine

235x12
235x8

Decline H/S

225x12
315x8

Cable Flys

x12
x8

Preacher Machine

120x15
135x12
150x8

DB Curls

35x12
55x8

Hammer Curls

40x10
50x10

High Cable Curl

x20/20

Notes: Intensity wasn't 100%. I get discouraged when water intake is subpar and I do not look as full in the gym. Got really engrossed this morning looking at contest pics from last year. I cannot believe how low cal I was. I went from 2500 cals to 1700 cals in 2 weeks. 10 weeks was definitly not enough time. 18 weeks, will be plenty and I am excited to see the results.

[COZ999]

Damn man, have a chance to rack up some serious hardware with all those.

Hope so! I am after that paper (PRO CARD)

[COZ999]

0mf1KEOkt3U

[SgSpartan]

Dropping by just to wish you a happy new year and success with your journey for the pro card.

[Proscon]

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[Blazed]

Its all bout dat paper this year ;)

Happy new year to you and the misses.

[COZ999]

7YlFm3-jb6s

aOt2EdAikkI


Weight: 205.0
Cals- 2520 (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)

LEGS

Leg Ex

*WARMUPS*
x15
x15
x12
x12
x10

Squats

135x12
225x10
315x8
405x5

Leg Press

8plx12
16plx12
18plx12
20plx12
20pl+wife= Big time!

Hack Squat

225x10
225x10
225x10

Leg Curl

110x15
110x15
110x15

Notes: Way to bring in the New Year! Leg Press video was not to be taken seriously. Legs were super smoked and I felt like puking after pushing it so hard today. Cheat meal tonight! AWWW YEAAA~!

[JohnBrowne]

Leg press vid is ****ing impressive especially on that machine... probably the heaviest leg press machine I've ever used. Deep reps too.

I'm worried by the forward lean on your squats though.

[BaFtub]

Form actually looked good on the squats. Gjob Coz.

[ehlisl]

BIG COZ!!! Love the vids! I haven't been able to talk my wife onto the machne yet :D

Hope you have a great New Year, set the goal and break it! Can't wait to see you destroy the stage soon!!

[COZ999]

Leg press vid is ****ing impressive especially on that machine... probably the heaviest leg press machine I've ever used. Deep reps too.

I'm worried by the forward lean on your squats though.

yea I wasnt super happy with the lean, but my buddy helped keep me up right for the most part.

[RichKnapp]

Rock them legs bro. ^5

[Quelly]

yea I wasnt super happy with the lean, but my buddy helped keep me up right for the most part.

the lean on squats was very normal and acceptable in my opinion, very typical for a guy with your limb length, height, and hip-dominant squat, looks really good imo

[FATHER FLEX]

the lean on squats was very normal and acceptable in my opinion, very typical for a guy with your limb length, height, and hip-dominant squat, looks really good imo

Not bad at all....Simple try this.

Sit at your computer chair just as you are, now stand up. Eh catch that little lean forward? Try getting out of your chair without doing it....eh yeah not normal, damn near impossible.

He has a nice safe squat going on, and for a guy of his proportions and limb length its REAL solid.

[Frankdaddy]

I agree, you smoked legs bro...good job!

[COZ999]

Form actually looked good on the squats. Gjob Coz.

Thanks my man! My legs are fried today!

BIG COZ!!! Love the vids! I haven't been able to talk my wife onto the machne yet :D

Hope you have a great New Year, set the goal and break it! Can't wait to see you destroy the stage soon!!

It takes some finaggling. Lucky for me, my wife is a hotdog and loves being on camera. haha.


Rock them legs bro. ^5

Fo sho!


the lean on squats was very normal and acceptable in my opinion, very typical for a guy with your limb length, height, and hip-dominant squat, looks really good imo

Thanks E!


Not bad at all....Simple try this.

Sit at your computer chair just as you are, now stand up. Eh catch that little lean forward? Try getting out of your chair without doing it....eh yeah not normal, damn near impossible.

He has a nice safe squat going on, and for a guy of his proportions and limb length its REAL solid.

Great point! My back has been getting since foam rolling the right way!


I agree, you smoked legs bro...good job!

Gracis Senor! My legs take closer to 48 hrs to usually get sore. 16 hrs later, I am unable to walk. Some real muscle damage was done, luckily cheat meal was a 22 oz porterhouse!

[Frankdaddy]

I do hope I can figure out if I am going to compete this year or not, my only instinct is to diet to come find out, no homo muhahaha. LOL, but I dont believe I am ready to make the impact I want since my leg has been hurt for 6 months now.

[adamrochester]

how did i miss this journel subbed !!!!

mass monster and strong mofo !!!

[COZ999]

how did i miss this journel subbed !!!!

mass monster and strong mofo !!!

glad to have you!

[COZ999]

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)

H/S Machine
135x15
315x10
375x6+1

fUD7vEIElXU

Leaning Laterals

40x12/12
80x10/10

KroEfU6qg60

UtSGGuEe9dY


Behind the neck Smith Press

135x15
225x6

J0EQs-GrVQc


Upright Smith Rows

135x12
185x10

DB Shrug

120x12
150x15

Rear DB Flye

35x15

Pressdowns

50x12
65x12
95x8

CGBP

135x12
185x12
225x8 (5/1/5)

1 Arm DB Ex

30x12/12
40x12/12

Notes: Weight slighly up from cheat meal but overall felt great in gym. Tomorrow is back to the ole bump and grind of work. 5 AM jog with my wife also doesnt really excite me either!
135x12
185x10

[patroclus32]

chest looks huge in those db lateral videos

[RichKnapp]

Work = gains

geter bro. :)

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

So you actually do jogging for your cardio Coz? I never see many guys doing that when dieting. Always seems to be on a bike or the elliptical. I jog too! I guess you do it also for the military eh?

[COZ999]

chest looks huge in those db lateral videos
Thanks Pat! I my chest has won the Most Improved award in my eyes

Work = gains

geter bro. :)
Damn right Rich!

So you actually do jogging for your cardio Coz? I never see many guys doing that when dieting. Always seems to be on a bike or the elliptical. I jog too! I guess you do it also for the military eh?

Well I hate jogging but my wife is a runner and since I moved farther from base I dont have access to the stuff I enjoy doing. For now I have to suck it up, but I also realized that running gets my legs hard as do HIIT bike sprints. I cannot wait to unveil my work on 7 May. Keep up the jogging! Once you stop it takes forever to get back to the same status, take it from me haha

[adamrochester]

strong presses man ! keep smashin it inspiration to us all

[COZ999]

Cals- Target-2500 / actual 2320
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)

AM Cardio: 2 mi Jog (8:30 mile pace) ** slow and steady wins the mudda friggin race **

BACK

Pullups (chest to bar)

x10
x10
x10
x23 (PR! for 4th set)

UH BB Row

135x15
225x12
275x12

UH Reverse Pulldowns

x12
x12
x10

H/S Row

4plx12
6plx12
6pl+50x8

Straight Arm Pulldowns

x12
x12
x10

1 Arm Cable Row

x12
x12

Hyper Ex (ss) Ab Crunch Machine

x12 / x12
x12/ x12
x12 / 12


Notes: Not a bad workout. Back is turning into my least favorite day now that deadlifts are a no-go. Good pump but overall, boring workout. I was laughing at the New Years Resolutioners but quickly changed my attitude because back in '06 a young, skinny italian boy made a promise to be 200lbs and ripped.....My goal is almost achieved!

NEW MACROS

230/230/52

Let me know what you guys think. I am changing my whole mentality for dieting. This is very difficult for me. Designing the diet with less protein was a task on its own. I wanna see what kind of changes can be made in my physique by having a 40/40/20 breakdown. I see guys like Berto, Phil Cohen, and even Branch Warren using the higher carb method and the results have been nothing short of amazing. Its time for Coz to hop on the Carb-train and see what it can do for me!

[COZ999]

strong presses man ! keep smashin it inspiration to us all

Kind words my friend!

[JohnBrowne]

You consider 230 high carb for someone your size? Just how low have you been in the past?

[RichKnapp]

lol your cut macro's are my bulks lol

[COZ999]

You consider 230 high carb for someone your size? Just how low have you been in the past?
btw 60-100

last year I was fat and had 10 weeks to diet. You do the math. I had to rush. You guys would laugh at my 8 week on macros. Disgustingly low

lol your cut macro's are my bulks lol

haha makes me feel a little better

[JohnBrowne]

btw 60-100

last year I was fat and had 10 weeks to diet. You do the math. I had to rush. You guys would laugh at my 8 week on macros. Disgustingly low


haha makes me feel a little better

Oh yeah I vaguely remember that... didn't you diet on like 1200 calories or something like that? Insane.

[COZ999]

5 A.M. Cardio
5 min Warmup
10 Sprints
5 min cooldown

Cals- 2250

CHEST

Incline BB

135x15
225x10
275x3

Chest Press

235x12
250x8

Cable Flies

x12
x12

DB Press

100x8

Decline Machine

315x8
275x10

BICEPS

DB Curl

35x12
55x10

Seated Hammer Curl

45x8
45x8

Preacher Machine

120x12
80x10/65x10/40x10/25x10

NOTES: Got put in my place by a DEXA bone density scanner today. Found out some ****ty news about my bodyfat. Definitly wasn't expecting the numbers. If all works out well I should be a legit 4% at 180lbs on stage. For those that claim to be a bodyfat, get tested with by a real method before you spout of numbers. You might be unpleasantly suprised what comes up. For those that had bod pod done or DEXA, let me know how your numbers turned out. For now, I am embarrassed to post up but maybe Ill come around.

[RichKnapp]

First nice work out.

Second when I do my tests I add 4% because I know they read low for the simple tests.
by any chance you know the % diffrence between you results and a 7 point test? as a referance tool?

[Frankdaddy]

Any reason you quit from the floor dead lifts?

[ProWrestleFan]

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)

H/S Machine
135x15
315x10
375x6+1

fUD7vEIElXU

Leaning Laterals

40x12/12
80x10/10

KroEfU6qg60

UtSGGuEe9dY


Behind the neck Smith Press

135x15
225x6

J0EQs-GrVQc


Upright Smith Rows

135x12
185x10

DB Shrug

120x12
150x15

Rear DB Flye

35x15

Pressdowns

50x12
65x12
95x8

CGBP

135x12
185x12
225x8 (5/1/5)

1 Arm DB Ex

30x12/12
40x12/12

Notes: Weight slighly up from cheat meal but overall felt great in gym. Tomorrow is back to the ole bump and grind of work. 5 AM jog with my wife also doesnt really excite me either!
135x12
185x10

Sweet vids.... Who's that guy doing dumbbell shrugs in the background? ;) lol

[COZ999]

First nice work out.

Second when I do my tests I add 4% because I know they read low for the simple tests.
by any chance you know the % diffrence between you results and a 7 point test? as a referance tool?

DEXA and BodPOD have a 2-3% variance, calipers can be from 4-7. I always ass 4 to calipers too.

[COZ999]

Any reason you quit from the floor dead lifts?

Self diagnosis, IT band is inflamed causing pain in a nerve on my lower left side. Deadlifts and Squats affect is pretty bad. I decided to press through and go back to deads. I am gonna roll, start icing, and wash the sand out of my vagina

[COZ999]

Sweet vids.... Who's that guy doing dumbbell shrugs in the background? ;) lol

I dunno, but he's a stud!

[ProWrestleFan]

Haha, good luck with prep. I just wanna figure out how to keep growing. haha

[JohnBrowne]

Dude I got BodPod tested this past spring and was 18.8%, I said **** that and have been dieting ever since. I got tested a little over a month ago and was 11%... I'm prob in the legit single digits now. It does mess with you though.

Just put up the numbers man, it keeps you accountable.

[FATHER FLEX]

Don't worry too much about the numbers bro. You have made GREAT strides in your physique, and don't need any numbers to justify this. Sure if they every come up with Natural Bodybuilder trading card it would look cool, but at the end its all about the things you are going to bring. Sweeping lats, small waste, and one of the most wicker front dubs and front relax poses you will ever see.