Now or Never: The Specimen's Journey to the Jr. USA's

[WoopItsKevin]

"My objective is very clear, I want to make guys next to me look like they're going to be 2 weeks out." - Tamer el Guindy

This just about sums it up my goal during my 2011 contest prep.

What's up guys, my names Kevin Schosek I started a prep journal earlier this year when I competed in the 2010 INBF Northern States Supernatural in Buffalo, NY but towards the end of the prep i started to feel like I should stop posting pics and updates because I wanted to stay "hidden" but this time around will be very different as I want the exposure to keep myself motivated. I've had the BEST offseason of my life so far as I haven't had to deal with my previous knee/shoulder injuries and I am more than happy with my progress.

Current Stats:
Height: 5' 7"
Weight: 185lbs
Age: 21
Arms: 17.5" flexed,cold
Everything else I have no idea...I'll measure the legs and chest and everything within a few days.

Goals: My goal is to compete as a middleweight at the 2011 NPC Pitt April 30th/May 7th to and qualify for the Jr. USA's 3-4 weeks later in South Carolina. I don't want to just be the guy that's competing nationally just to do it though, I'd like to make an impact while I'm still young.

These shots were taken this morning (Nov. 26th) after my first meal and before my training session.


http://i58.photobucket.com/albums/g247/mattankev/DSC01645.jpg
http://i58.photobucket.com/albums/g247/mattankev/DSC01650.jpg
http://i58.photobucket.com/albums/g247/mattankev/DSC01647.jpg

[bwelch1985]

Looking great man. I remember you from last year. Big improvements man...legs look fantastic.

So you'll be doing SC States in June I take it? I'll be there as well brother. Should be a great show. Some major freaks battled it out in the overall last year!

[WoopItsKevin]

Looking great man. I remember you from last year. Big improvements man...legs look fantastic.

So you'll be doing SC States in June I take it? I'll be there as well brother. Should be a great show. Some major freaks battled it out in the overall last year!

Thanks man I appreciate it..my knee hasn't been bothering me so a full year of training them will hopefully pay off.

I won't be competing at the SC States, I'll just be down in SC in May (if I qualify) for the NPC Jr. USA's.

[fittofattofit]

http://i58.photobucket.com/albums/g247/mattankev/DSC01647.jpg

I remember you from last year as well!
You've definitely added mass since then, and you are still very lean - love the 'quads cut like diamonds' and the huge lat spread!
I've got a very similar frame to you but you're carrying at least 20 lbs extra of lean muscle - that inspires me - if I could have your shape and bodyfat (albeit probably 10 lbs lighter) I'd be in heaven!

Are you planning to hit a certain weight and then cut or is it a gradual 'leaning out' from here? Previous comp results and stage weights?
Good Luck with the shows

[zbert]

definitely will be following aswell. You have definitely made some great progress and stayed really lean. 2011 looks like it will be a great season for you.
hey britt, its a good thing he wont be at the SC man it would be a battle for sure haha

[WoopItsKevin]

I remember you from last year as well!
You've definitely added mass since then, and you are still very lean - love the 'quads cut like diamonds' and the huge lat spread!
I've got a very similar frame to you but you're carrying at least 20 lbs extra of lean muscle - that inspires me - if I could have your shape and bodyfat (albeit probably 10 lbs lighter) I'd be in heaven!

Are you planning to hit a certain weight and then cut or is it a gradual 'leaning out' from here? Previous comp results and stage weights?
Good Luck with the shows

Thanks you look great too nobodys ever satisfied just gotta keep pushing towards your goals they'll happen!
Right now I don't necessarily plan on hitting a certain weight before I start my official prep on January 1st but I will attempt to put on as much quality mass as possible before then. Here's a list of my previous competitions/weights/placings:

2008 NPC Mr. Buffalo - 150.5 lbs - Open Lightweights - 5th Place/5 Competitors (18 years old)
2009 NPC Mr. Rochester - 157.5 lbs - Open Welterweights - 2nd Place/6 Competitors (20 years old)
2010 INBF Northern States Supernatural - 164 lbs - Open Lightweights - 1st Place/4 Competitors (21 years old)


definitely will be following aswell. You have definitely made some great progress and stayed really lean. 2011 looks like it will be a great season for you.
hey britt, its a good thing he wont be at the SC man it would be a battle for sure haha

That means a lot that you guys even remember me! haha thanks for the kind words hopefully 2011 brings some good placings.

[jaredmus]

In on this
Looks for some vids along this thread too, I will most likely be filming them, kev and I train a little bit together up at school prepped for INBF NSSN last march, great training partner, and even more intense trainer and guru, Can't wait man this ride is just getting started

[tobelatking]

http://i58.photobucket.com/albums/g247/mattankev/DSC01645.jpg
[/QUOTE]

Best of luck with 2011 prep looks like a strong bulking session. Keep hitting it big for the stage.

[WoopItsKevin]

I thought I'd post a few videos here from my recent training (recent being within the past 6 months-ish) I'm not sure how to embed them here so for now all I can post are the links but I'll try after the gym to figure out how to embed them.

Close-Grip Bench Press 315x2
http://www.youtube.com/watch?v=PUhrDlQDVnI

Skullcrushers 135x15
http://www.youtube.com/watch?v=BoLP5m2rC54

Barbell Shrugs w/ 315lbs
http://www.youtube.com/watch?v=KnnayWyHwAU

And for the fun of it, only a handful of people have ever seen this video I think but it's from my senior year of high school: Bench Pressing 230x1 at a bodyweight of around a whopping 142 pounds or so
http://www.youtube.com/watch?v=Ky5707rxNI8

On that note, I'm off to Gold's for a shoulder workout! I'll post how it went when I get back

[bwelch1985]

PUhrDlQDVnI

BoLP5m2rC54

KnnayWyHwAU

Ky5707rxNI8

there ya go buddy!

you can quote this post to see how i did it for future reference.

[WoopItsKevin]

there ya go buddy!

you can quote this post to see how i did it for future reference.

Awesome thanks! I checked it out it's easier than I thought, I promise no more links haha

[WoopItsKevin]

Trained shoulders today, had a good workout at golds but it seems like the intensity is a lot higher when I train at school (Brockport) with my buddies rather than at golds.

Dumbbell Shoulder Press
45s x 20
60s x 15
80s x 15
90s x 12 - First Working Set
100s x 7
85s x 10
80s x 7

Dumbbell Side Laterals
20s x 20
25s x 16
30s x 14
40s x 8

Seated Machine Shrugs
2 PPS x 20
3 PPS x 11
3PPS + 10 x 9

Barbell Upright Rows (I like to do these halfway between an upright row and a front raise)
70 x 15
90 x 13
110 x 8

Finished with the pec deck rear delt flyes for 4 sets to really squeeze the post. deltoid.

[Jrich54338]

SH*T is about to get epic !!!

[WoopItsKevin]

SH*T is about to get epic !!!

Joeeeeeeeeeeeee! It's skinned rabbit time yep yep!

[zbert]

that is some serious close grip pressing man.
Nasty shoulder workout and i agree the intensity def goes up when you are working out with your friends man.

[Warrior9]

oh you know im in on this kev

[WoopItsKevin]

that is some serious close grip pressing man.
Nasty shoulder workout and i agree the intensity def goes up when you are working out with your friends man.
yep exactly plus the environment is a little better in my opinion.


oh you know im in on this kev
there we go ive been waitin for you ;]

[WoopItsKevin]

Trained arms today, great workout good pump

Last set of close-grip (burnout) 225lbs x 21 reps
xPMpVCq81O8

Close-Grip Bench Press
135 x 15, 135 x 12
225 x 10
275 x 10
315 x 5
315 x 5
225 x 21 (See Video)

Dumbbell Curls (Both arms curling simultaneously)
30's x 20
45's x 16
55's x 14
60's x 12

Barbell Skullcrushers
95 x 20
135 x 15
155 x 12
185 x 4

Seated Preacher Curls (EZ-Bar)
65 x 15, 13, 8

Seated EZ-Bar Extensions
65 x 20
115 x 14
115 x 13

[zmcdole]

Pretty good lifting goin on in here. I'm gonna have to poke my head in around here every now and again. Good luck with your prep.

[WoopItsKevin]

Pretty good lifting goin on in here. I'm gonna have to poke my head in around here every now and again. Good luck with your prep.

thanks i won't disappoint!

[WoopItsKevin]

Incline Barbell Bench
135 x 15, 135 x 12
185 x 10
225 x 11
235 x 7
185 x 13

Flat Dumbbell Press
60's x 20
100's x 15
120's x 10
120's x 9

Incline Dumbbell Flyes
35's x 15
60's x 14
60's x 11

Incline Smith Press
1 PPS x 20
1 PPS + 25 x 10
2 PPS x 11
2 PPS + 10 x 6

Finished with Mid-Cable Crossovers and high-cable crossovers, 3 sets of each for 10-20 reps apiece.

[zbert]

Like how you do alot of incline movements on chest day, i do the exact same thing. A good uppper chest can really set you apart. Not to mention those are some killer numbers
What are PPS's?

[WoopItsKevin]

Like how you do alot of incline movements on chest day, i do the exact same thing. A good uppper chest can really set you apart. Not to mention those are some killer numbers
What are PPS's?

Sorry I should've specified...PPS is just plates per side (of the bar). I know 225 on a smith machine isnt actually 225lbs so instead i right 2 PPS.

[WoopItsKevin]

Warm-Up: 5-6 mins on the bike

Leg Extensions (Warm-up)
90 x 20
110 x 20

Leg Press
340 x 15
520 x 15
790 x 12
970 x 8

Barbell Hack Squat
135 x 20
205 x 15
225 x 13

Leg Extensions
110 x 20
190 x 12
230 x 8

[tsajdak]

Warm-Up: 5-6 mins on the bike

Leg Extensions (Warm-up)
90 x 20
110 x 20

Leg Press
340 x 15
520 x 15
790 x 12
970 x 8

Barbell Hack Squat
135 x 20
205 x 15
225 x 13

Leg Extensions
110 x 20
190 x 12
230 x 8

Hey, I've been quietly following along. Just wondering what you think of BB hack squats. Do you do them because you prefer them or because you don't have a hack squat machine at your gym either? I've been doing them also, but because we don't have a hack squat. Just did them today actually. Do you put 5 or 10lb plates under your heels? I did today and it seemed to help keeping the bar from rubbing so much up the back of my legs and also put more concentration on the quads.
Some serious weights in all workouts. Keep it up and good luck in your journey to Jr USA's

[_Machine_]

Last set of close-grip (burnout) 225lbs x 21 reps
xPMpVCq81O8


http://hostingbytes.us/images/2/5425567.jpg

[zbert]

lovin the barbell hack squats, those are definitely a nice change of pace from the norm man. I also like throwing in Jefferson Squats which really hits though hams and glutes.

[WoopItsKevin]

Hey, I've been quietly following along. Just wondering what you think of BB hack squats. Do you do them because you prefer them or because you don't have a hack squat machine at your gym either? I've been doing them also, but because we don't have a hack squat. Just did them today actually. Do you put 5 or 10lb plates under your heels? I did today and it seemed to help keeping the bar from rubbing so much up the back of my legs and also put more concentration on the quads.
Some serious weights in all workouts. Keep it up and good luck in your journey to Jr USA's

Hey trevor yeah I only started doing them recently because I am splitting up my quad and hamstring days and we don't have a hack squat at school unfortunately. I prefer the machine by far but we have to make do with what we have available. I've been following you somewhat as well on justins facebook pictures etc...hard to believe youre not a pro yet! itll happen soon not a doubt in my mind. ive been going flat footed but now that you bring it up i may try a 5lb plate under my heels next week because it feels awkward doing it right now so maybe thats the trick to fix it


Last set of close-grip (burnout) 225lbs x 21 reps
xPMpVCq81O8


http://hostingbytes.us/images/2/5425567.jpg

haha eric you crack me up...when are you stepping on stage again?

[WoopItsKevin]

lovin the barbell hack squats, those are definitely a nice change of pace from the norm man. I also like throwing in Jefferson Squats which really hits though hams and glutes.

oh yeah absolutely, you dont really see too many people doing jefferson squats nowadays. im thinking of things to add into my hamstring day would you suggest em? I'm going to avoid stiff leg deadlifts because of my lower back.

[WoopItsKevin]

Seated Dumbbell Press
45's x 20
60's x 15
80's x 15
100's x 10
100's x 9
80's x 16

Alternating Hammer Curls
35's x 15
50's x 12
70's x 7
70's x 7 dropset to 55's x 8

Lateral Raises
20's x 20
30's x 15
40's x 9
30's x 13 dropset to 20's x 7

Barbell Curls (Grip just inside shoulder-width, leaning forward a bit to focus on contraction)
65 x 15
85 x 12
105 x 11
125 x 7

Upright Rows
135 x 8
135 x 7

EZ-Bar Preacher Curl
65 x 15
85 x 9
115 x 5
115 x 5 dropset to 65 x 7

Machine Shoulder Press
Full Stack x 9
Full Stack x 8 dropset to half stack x 6

[zbert]

Definitely man i would add in some Jefferson's once in awhile. i dont think any other exercises hits the hams and glutes in that manner. hahaha true, i dont think i have ever seen anybody else do them.

sucks about the lower back and not being able to do SLDLs because those are money. What do you usually do for your hams?

[WoopItsKevin]

Definitely man i would add in some Jefferson's once in awhile. i dont think any other exercises hits the hams and glutes in that manner. hahaha true, i dont think i have ever seen anybody else do them.

sucks about the lower back and not being able to do SLDLs because those are money. What do you usually do for your hams?

Up until my competition this past march I did my hamstrings after quads once per week and it usually consisted of 2 machine movements and occassionally some heavy stiff-legs if i was feeling up to it but my lower back kept bothering me like crazy so stiff legs had to be taken out. my plan from now until the spring is to split up quads and hams, and use 3 machine movements along with those jeffersons to try and bring the drop down in my hammies

[_Machine_]

haha eric you crack me up...when are you stepping on stage again?

Seriously though that CG set was ridiculous ... no plans to step on the stage anytime soon for me, but hopefully 2012 sometime.

Looks like you have made great improvements since your last show and starting your prep in a great position. Legs lookin diced already! Good luck, I'll be following along for sure

[zbert]

i do something similar for my leg workouts. i do some heavy hams after my quad workout like jefferson's, SLDLs, or something of that nature. then later in the week i do some iso hams with alot of reps to really get those hams burning.

sounds like you have a solid plan to bring them up which is all that matters

[WoopItsKevin]

Seriously though that CG set was ridiculous ... no plans to step on the stage anytime soon for me, but hopefully 2012 sometime.

Looks like you have made great improvements since your last show and starting your prep in a great position. Legs lookin diced already! Good luck, I'll be following along for sure

thanks means alot i figure if im going to do any damage at the higher level itll be due to conditioning right now. if you wait until 2012 im thinking youll hands down have that overall


i do something similar for my leg workouts. i do some heavy hams after my quad workout like jefferson's, SLDLs, or something of that nature. then later in the week i do some iso hams with alot of reps to really get those hams burning.

sounds like you have a solid plan to bring them up which is all that matters

hopefully it works! ive got hams tomorrow so ill post how the jeffersons go

[WoopItsKevin]

x3mcwMFpjbo

[zbert]

185lbs that is ridiculous! we are about the same height and if i got back up to 185lbs it would be extremely ugly, nice job man.
how did the Jefferson's treat you, if you did them? I think i am going to do them this week instead of SLDLs.

[tsajdak]

x3mcwMFpjbo

Looking good bro, you should be diced come showtime. Where is the NPC Metropolitans? NYC? What's the date for that, April 2nd? Is the NPC show in Cleveland that day a qualifier? I know thats usually a really good show.

[WoopItsKevin]

185lbs that is ridiculous! we are about the same height and if i got back up to 185lbs it would be extremely ugly, nice job man.
how did the Jefferson's treat you, if you did them? I think i am going to do them this week instead of SLDLs.

Actually I didn't get to the jeffersons, im going to for sure next week as im starting my prep on monday


Looking good bro, you should be diced come showtime. Where is the NPC Metropolitans? NYC? What's the date for that, April 2nd? Is the NPC show in Cleveland that day a qualifier? I know thats usually a really good show.


Thanks man yeah they're somewhere down in the big apple...last year it was april 2nd so im anticipating it to be the same weekend but if its the week before or after it shouldnt be to big of an issue. The npc natural ohio isnt a qualifier but i know it does get a lot of coverage and i think cutler is guest posing so it should be a good show for sure

[WoopItsKevin]

Alrighty guys my 2011 contest prep has officially begun!

I'm currently just under 17 weeks out of the NPC Steve Stone Metrolpolitans, where I will attempt to become nationally re-qualified as a middleweight. I also decided to hop in the NPC Mr. Buffalo on April 2nd for a few reasons. 1) It's right around the corner from my house 2) I'll be stage ready aldready 3) my good buddy Lester will be competing in it so I'll be there all day anyways..might as well give it a go.

Here's my diet from today, I have one more meal to go which I'll eat around 10 tonight. All measurements are taken AFTER the food was cooked.

Meal 1
1 Scoop Gaspari Real Mass
1 Banana

Meal 2
5 Egg Whites
2 Whole Eggs

Meal 3
1 Cup Brown Rice (Cooked)
8 Oz. Ground Hamburger - 95/5

Meal 4 - Pre-Workout
5 oz. Sweet Potatoes
8 oz. Tilapia

Meal 5 - Immediately Post-Workout, before my cardio session
2 Scoops Gaspari Real Mass
1 Banana

Meal 6
1.5 Cups Brown Rice (Cooked)
4 oz. Sweet Potatoes
7 oz. Ground Burger - 95/5

Meal 7 - I'll get this in around 10 pm tonight before bed. Most likely to be 4-6 oz. tilapia with a cup of brown rice.

[WoopItsKevin]

First workout of the prep went great...hit chest calves and cardio

Incline Bench Press
135 x 15, 135 x 12
185 x 10
225 x 10
225 x 9
185 x 14

Incline DB Flyes
40's x 15
55's x 15
75's x 10
85's x 8

Flat Bench Press
135 x 15
225 x 14
275 x 5
275 x 4
225 x 8

Finished with 3 sets of low-cable crossovers and then 3 sets of high cable crossovers. Great workout overall. Cardio consisted of 20 mins on the elliptical and 10 mins on the treadmill walking on an incline at 3.5 mph

[zbert]

nice your on your prep now, things are going to start getting crazy especially since you are really lean already.

nice your doing at least two comps, i am definitely planning on doing the same. You might aswell if you are going to diet for such a long time period. Competiting with friends always makes the experience that much more enjoyable aswell.

[WoopItsKevin]

8Cwoe3Dh1Sk

[tsajdak]

8Cwoe3Dh1Sk

Crazy for 15 weeks out bro. Keep killin it

[zbert]

that is def insane man for 15weeks out bruh. your arms are definitely a strong point.
keep handlin your business mang

[_Machine_]

Ok hammies, I see you out there!

[zmcdole]

Agree with everyone else. You're looking good for 15 weeks out.

[Warrior9]

Ok hammies, I see you out there!

yupp and at 15 weeks outs... pretty crazy.
cant wait to see the final product.

[WoopItsKevin]

Crazy for 15 weeks out bro. Keep killin it

that is def insane man for 15weeks out bruh. your arms are definitely a strong point.
keep handlin your business mang

Ok hammies, I see you out there!

Agree with everyone else. You're looking good for 15 weeks out.

yupp and at 15 weeks outs... pretty crazy.
cant wait to see the final product.

Thanks alot guys hopefully I'll be able to get a good video with a decent camera soon, i feel like the computer cam hides some detail. Adam ill be back home sunday for 2 weeks and im literally free all day so let me know when youre gonna be training we can meet up if that works

[WoopItsKevin]

Back home now for christmas break..training at golds gym in lancaster now until january 2nd when ill have to head back to school for a winter course.

I went today planning on training traps calves abs and cardio but during my barbell shrugs (3rd trap exercise) I felt something tweak on the right side of my back and it was just a shooting pain so I decided to play it safe, rack the weight and head on home after doing calves. Might be a pulled muscle but we'll see how it feels tomorrow.

[tsajdak]

Back home now for christmas break..training at golds gym in lancaster now until january 2nd when ill have to head back to school for a winter course.

I went today planning on training traps calves abs and cardio but during my barbell shrugs (3rd trap exercise) I felt something tweak on the right side of my back and it was just a shooting pain so I decided to play it safe, rack the weight and head on home after doing calves. Might be a pulled muscle but we'll see how it feels tomorrow.

I used to work out at that Gold's years ago when it first opened, I lived off Losson in Depew.
I also had the exact same thing happen to me doing shrugs. Did end up being a muscle strain, but took a little while to completely heal. I had to work through some discomfort. Highly suggest slamming back about 1400-1600mg of ibuprofen and ice it the first couple days then switch it to heat. I also bought a foam roller which I use all the time now and its a life saver for the back overall.

[WoopItsKevin]

Had an awesome chest workout at golds today despite the sore back

Incline Dumbbell Press
40s x 15, 60s x 15, 80s x 12
100s x 12
120s x 9
130s x 5
80s x 14

Flat Bench Press
135 x 15
225 x 15
275 x 7
315 x 3
225 x 13

Incline Dumbbell Flyes
50s x 15
70s x 12
80s x 7

Incline Hammer Strength
1 Plate per side x 15
2 PPS x 11
3 PPS x 6
2 PPS + 25 x 8

Finished with cable crossovers and of course 30 mins of cardio on the elliptical

[jaredmus]

Had an awesome chest workout at golds today despite the sore back

Incline Dumbbell Press
40s x 15, 60s x 15, 80s x 12
100s x 12
120s x 9
130s x 5
80s x 14

Flat Bench Press
135 x 15
225 x 15
275 x 7
315 x 3
225 x 13

Incline Dumbbell Flyes
50s x 15
70s x 12
80s x 7

Incline Hammer Strength
1 Plate per side x 15
2 PPS x 11
3 PPS x 6
2 PPS + 25 x 8

Finished with cable crossovers and of course 30 mins of cardio on the elliptical

sounds good buddy, il be doing this tmrw, and btw moving up to school jan 10 again, may need to live with ya if thats ok haha

[WoopItsKevin]

sounds good buddy, il be doing this tmrw, and btw moving up to school jan 10 again, may need to live with ya if thats ok haha

haha yeah no problem the pull out couch has your name all over it

[WoopItsKevin]

My morning weight is around 180-182 right now, only have to get down to 176 so im happy to be able to coast right into the show while keeping cals and carbs high

http://i58.photobucket.com/albums/g247/mattankev/DSC01666.jpg
http://i58.photobucket.com/albums/g247/mattankev/DSC01665.jpg
http://i58.photobucket.com/albums/g247/mattankev/DSC01672-1.jpg
http://i58.photobucket.com/albums/g247/mattankev/DSC01667.jpg
http://i58.photobucket.com/albums/g247/mattankev/DSC01669.jpg
http://i58.photobucket.com/albums/g247/mattankev/DSC01671.jpg

[Warrior9]

what do you mean you only have to get down to 176? like thats the weight class? cuz do you have a target weight or are you just dieting til shredded?

[WoopItsKevin]

what do you mean you only have to get down to 176? like thats the weight class? cuz do you have a target weight or are you just dieting til shredded?

The top of the middleweights is 176 pounds so i as along as a make that weight ill be good

[jked4life]

Wow Kevin. Nice progress in the off season. Good luck with the upcoming season. It looks like you're off to a great start.

[tobelatking]

My morning weight is around 180-182 right now, only have to get down to 176 so im happy to be able to coast right into the show while keeping cals and carbs high

http://i58.photobucket.com/albums/g247/mattankev/DSC01666.jpg
http://i58.photobucket.com/albums/g247/mattankev/DSC01665.jpg
http://i58.photobucket.com/albums/g247/mattankev/DSC01672-1.jpg
http://i58.photobucket.com/albums/g247/mattankev/DSC01667.jpg
http://i58.photobucket.com/albums/g247/mattankev/DSC01669.jpg
http://i58.photobucket.com/albums/g247/mattankev/DSC01671.jpg

Impressive man best of luck

[WoopItsKevin]

Wow Kevin. Nice progress in the off season. Good luck with the upcoming season. It looks like you're off to a great start.
Thanks Matt!

Impressive man best of luck
I appreciate the kind words thank you

[Jrich54338]

Kevin,
Your biggest improvements I have to say are your hamstrings. and your chest filled out big time. Looking sick buddy, when we training thursday or friday?? Hit me Up

[WoopItsKevin]

Kevin,
Your biggest improvements I have to say are your hamstrings. and your chest filled out big time. Looking sick buddy, when we training thursday or friday?? Hit me Up
thanks my man the beast from the east I'll give you a call sometime later today but I was figuring tomorrow I'll meet you at World's whenever you'd normally go...ill be doing shoulders calves and cardio

[WoopItsKevin]

Absolutely killed quads and hammies today..seems like every workout of my prep just keeps getting better and better :] cant wait to see the final product come april 2nd and april 9th

Warmup: 10 mins incline walking on treadmill

Leg Press
1 Plate per side x 15
3 PPS x 15
5 PPS x 15
8 PPS x 15
9 PPS (Max allowed on leg press) plus a 25lb plate sitting on top x 12
9 PPS + 25 lb plate and an 80lb dumbbell sitting on top x 10
9 PPS + two 80lb dumbbells sitting on top of sled (about 1,020lbs) x 6

Lying Leg Curls
50 x 15
90 x 15
130 x 7
130 x 6

Machine Hack Squats
1 Plate per side x 15
2 PPS x 15
3 PPS x 12
4 PPS + 25 x 8

Seated Leg Curls
Not too sure of the weights used but I stayed within 12-15 reps here for 3 sets

Standing Lunges w/ barbell
40lb x 15 each leg
60lb x 15 each leg
60lb x 12 each leg

[WoopItsKevin]

I used to work out at that Gold's years ago when it first opened, I lived off Losson in Depew.
I also had the exact same thing happen to me doing shrugs. Did end up being a muscle strain, but took a little while to completely heal. I had to work through some discomfort. Highly suggest slamming back about 1400-1600mg of ibuprofen and ice it the first couple days then switch it to heat. I also bought a foam roller which I use all the time now and its a life saver for the back overall.

I took your advice on the icing and ibuprofens trevor and i think that did just the trick thanks! might need to invest in that foam roller sometime in the near future

[WoopItsKevin]

Training today with Joe Rich aka The Buffalo Shredder aka Jrich54338 at World Gym on Dick rd. I'll be training shoulders and I think were getting some pics hopefully some video along with it!

[Jrich54338]

Kevin,
It was awesome to see you again. I swear this kid kept taking layer of clothing off and he kept looking bigger and bigger. Everyone in the gym, stopped what they were doing and all eyes were on you including me. Not to mention strong as an OX. Being this far out I know you will blow your last level of leaness out of the water. "SPECIMAN" you are my friend.

[WoopItsKevin]

Incline Dumbbell Press
Warm-Ups: 45's x 20, 60's x 20, 80's x 10, 100's x 10
120's x 9
130's x 4
110's x 9
100's x 11

Bench Press
135 x 15
225 x 10
275 x 5
315 x 1 but it felt a little odd so I decided to not risk anything and move on

Incline Flyes
40's x 15
60's x 15
70's x 10
80's x 6
55's x 12

Hammer Strength Press
1 Plate Per Side x 15
2 PPS x 11
2 PPS + 5 x 10
2 PPS + 25 x 7 drop to 2 PPS x 5 drop to 1 PPS x 14

Cable Flyes: 2 sets from a high cable then 2 sets from a mid-cable 12-15 reps each set

Forearms consisted of barbell wrist curls, then reverse ez bar curls supersetted with reverse wrist curls

Cardio consisted of 20 mins walking on an incline of 12 at 3.0 - 4.0 mph

Bodyweight on golds scale (wearing shorts, sneakers, t-shirt, after 2 meals) was 185.2 lbs

[WoopItsKevin]

Took this after training shoulders with Joe Rich a couple of days ago
http://i58.photobucket.com/albums/g247/mattankev/IMG_4387justme.jpg

[WoopItsKevin]

Last chest workout of the year was a doozy thats for sure...I've been back at school since Monday but since the gym is closed here until the 3rd I've been training at a gym in Spencerport called Atlas Fitness. Dumbbells up to 155 lbs, hammer strength up the wazoo and awesome leg equipment.

Flat Dumbbell Press
45's x 20, 65's x 20, 90's x 10, 110's x 10 (Warm-Ups)
140's x 6
145's x 5 - This felt heavier than hell but the reps were solid and definitely took a lot out of me. It felt good to be able to go heavier than the 130's

Flat Bench Press
135 x 15
225 x 15
275 x 6
275 x 6
315 x 4

Incline Dumbbell Flyes
45's x 15
65's x 13
80's x 7

Incline Hammer Strength
2 Plates per side x 14
3 PPS x 9
2 PPS + 25 x 9
2 PPS + 25 x 7
2 PPS x 7

[WoopItsKevin]

Post-Workout at Atlas Gym just messing around. Scale there said 189 lbs (with tank top, sweats, and sneakers on at about 1 pm today)

http://i58.photobucket.com/albums/g247/mattankev/SAM_0078.jpg
http://i58.photobucket.com/albums/g247/mattankev/SAM_0082.jpg
http://i58.photobucket.com/albums/g247/mattankev/SAM_0088.jpg
http://i58.photobucket.com/albums/g247/mattankev/SAM_0080-1.jpg

[fittofattofit]

Post-Workout at Atlas Gym just messing around. Scale there said 189 lbs (with tank top, sweats, and sneakers on at about 1 pm today)

http://i58.photobucket.com/albums/g247/mattankev/SAM_0088.jpg


AWESOME!!

A great pose for you - Huge muscle mass and still very lean at 9% (IMO)
Serratus are huge
Suitably impressed!

[tsajdak]

Post-Workout at Atlas Gym just messing around. Scale there said 189 lbs (with tank top, sweats, and sneakers on at about 1 pm today)

http://i58.photobucket.com/albums/g247/mattankev/SAM_0078.jpg
http://i58.photobucket.com/albums/g247/mattankev/SAM_0082.jpg
http://i58.photobucket.com/albums/g247/mattankev/SAM_0088.jpg
http://i58.photobucket.com/albums/g247/mattankev/SAM_0080-1.jpg

Looking on point bro. Keep killin it.

[fimblez]

Post-Workout at Atlas Gym just messing around. Scale there said 189 lbs (with tank top, sweats, and sneakers on at about 1 pm today)

http://i58.photobucket.com/albums/g247/mattankev/SAM_0078.jpg
http://i58.photobucket.com/albums/g247/mattankev/SAM_0082.jpg
http://i58.photobucket.com/albums/g247/mattankev/SAM_0088.jpg
http://i58.photobucket.com/albums/g247/mattankev/SAM_0080-1.jpg
dat gyno

[DuckSleeping]

Been lurking for a while in here. Just wanted to say keep up the killer work man. Seriously impressive chest workout and your triceps look huge from the back pose you posted.

[jaredmus]

Been lurking for a while in here. Just wanted to say keep up the killer work man. Seriously impressive chest workout and your triceps look huge from the back pose you posted.

kevs triceps are real freaky as are his legs , two best bodyparts, wait till you see those wheels,

oops kev hope i didnt give the surprise away
:)

[WoopItsKevin]

Took this video today...weight is still around 182lbs. i wanted to show a video of all of my mandatories and hopefully load an updated one every 2 weeks to show progression.
pgsTrJPzz5I

[WoopItsKevin]

AWESOME!!

A great pose for you - Huge muscle mass and still very lean at 9% (IMO)
Serratus are huge
Suitably impressed!


Looking on point bro. Keep killin it.


Been lurking for a while in here. Just wanted to say keep up the killer work man. Seriously impressive chest workout and your triceps look huge from the back pose you posted.


kevs triceps are real freaky as are his legs , two best bodyparts, wait till you see those wheels,

oops kev hope i didnt give the surprise away
:)

Thanks guys things are going pretty well now...I've started incorporating more whole grain pasta and toast into my diet for carbs to try and stay full rather than wearing myself out by sticking to rice and sweet potatoes. I'm also doing a cheat meal after my leg workouts each week.

[Jrich54338]

Kevin,
Your looking spot on, and your not even full throttle yet. Everytime Im lifting in the gym, you motivate me my friend. Keep busting your butt and you will get what your after. I love the Dreams poster in the background.

When you gonna be back so we can get our swole on?

[_Machine_]

Lookin super full and getting tighter ... you keeping the cheat meal in throughout or do you plan on dropping it at some point? Or is that your weekly refeed?

[Jrich54338]

Lookin super full and getting tighter ... you keeping the cheat meal in throughout or do you plan on dropping it at some point? Or is that your weekly refeed?

Eric,
Do you happen to know my buddy Dan Charland :)

[_Machine_]

Eric,
Do you happen to know my buddy Dan Charland :)

Yea quite well ... he's engaged to my sister haha

[WoopItsKevin]

Kevin,
Your looking spot on, and your not even full throttle yet. Everytime Im lifting in the gym, you motivate me my friend. Keep busting your butt and you will get what your after. I love the Dreams poster in the background.

When you gonna be back so we can get our swole on?

Not even close to full throttle yet! ;] I've got 3 of those kinds of posters in my room, they're great to have during prep thats for sure.

I'm free anytime from the 15th-20th this month, I'll be home for a break before my spring semester starts, so whichever day there works the best for you will work for me just let me know


Lookin super full and getting tighter ... you keeping the cheat meal in throughout or do you plan on dropping it at some point? Or is that your weekly refeed?

Thanks Eric, as of right now I'm takin it week by week with the cheat meal...I'll probably end up dropping it about 7 weeks out from competition

[jaredmus]

Specimen in rolling through this contest prep, your close to the condition at the NSSN last year but 20lbs bigger, nice offseason id say, keep doing work, il see ya at school in a little while

[WoopItsKevin]

Thought this would be kind of neat to post. Here's a video I'm pretty sure nobody has every seen before, it was taken February 22nd, 2010 when I was 4 weeks out of the 2010 INBF Northern States Supernatural and my bodyweight was hovering right around 161-162 pounds. In my newest video I'm about 185 lbs. I thought placing this video and my newest video directly next to each other would be a good way to show some progress. As for now..it's arms day, I'll post my workout when I get back!

Cbq8QEoemJs pgsTrJPzz5I

[WoopItsKevin]

Close-Grip Bench Press
135 x 12, 135 x 12, 225 x 12
275 x 9
295 x 6
320 x 2
225 x 9, pausing at the bottom part of each rep

Hammer Curls
30's x 15
60's x 10
70's x 8
60's x 10
50's x 12

Incline Skullcrushers
85 x 15
105 x 12
115 x 9
125 x 7

Barbell Curls
65 x 15
105 x 10
125 x 8
85 x 12

Tricep Rope Pushdowns and EZ-Bar Preachers to finish out the workout.

Overall decent workout, the gym is pretty dead now though during the winter session because not many people are here in brockport taking classes which makes it somewhat hard to really get into the workout but that'll change in a week and a half or so when all of the brockport ratpack is back in town training together.

[Gun Master]

yep yep

[WoopItsKevin]

Great workout today, kind of did something out of the ordinary and ended up liking it a lot.

5WFOwV1bNuA

[jaredmus]

yep yep

justin, my man, brockport rat pack back in action real soon coming up in 10 days or so.

Kev keep it up cant wait for leg day with ya

[_Machine_]

Great workout today, kind of did something out of the ordinary and ended up liking it a lot.

5WFOwV1bNuA

315 to finish it up? Just doin work in here...

[zbert]

no kiddin 315 to finish up a insane leg workout like that is no joke.
barbell hack squats NICE, not to many people do those. I love the way they make the legs feel but it is such an awkard movement, your a bad man doing them in shorts- would tear my skin off the back of my legs.

[WoopItsKevin]

315 to finish it up? Just doin work in here...
Yeah it felt like somewhere around 455! haha thanks though next week im aiming for 405 at the end.

no kiddin 315 to finish up a insane leg workout like that is no joke.
barbell hack squats NICE, not to many people do those. I love the way they make the legs feel but it is such an awkard movement, your a bad man doing them in shorts- would tear my skin off the back of my legs.
they definitley hit the leg in a whole new fashion but youre right my calves were getting ripped up during them...pants next time for sure

[WoopItsKevin]

Seated Dumbbell Press
45's x 15, 60's x 15, 80's x 15
90's x 11
100's x 10
80's x 19

Machine Shoulder Press
8 Plates (not sure the weight, about half the stack) x 15
13 plates x 10
15 plates (full stack) x 7

Side Laterals
25's x 15
30's x 14
35's x 12
30's x 11 dropset to 15's x 12

Finished shoulders with rear delt flyes on the pec dec machine

EZ-Bar Preacher Curl
65 x 15
105 x 9
115 x 5
125 x 4
105 x 6

Incline Dumbbell Curl
30's x 15
30's x 13
40's x 8

Finished biceps with Overhead Cable Curls on the Lat Pulldown

[WoopItsKevin]

Bench Press
135 x 15, 135 x 12, 225 x 15, 275 x 1, 315 x 1
345 x 3
315 x 6

Incline Dumbbell Press
100's x 12
110's x 9
110's x 8
100's x 8

Incline Dumbbell Flyes
45's x 15
60's x 13
80's x 9

Incline Smith Press
2 Plates per side x 11
2 PPS + 15 x 7
2 PPS + 5 x 7
1 PPS x 25

Finished with 4 sets of high cable crossovers sticking within 8-15 reps each set

[Warrior9]

Bench Press
135 x 15, 135 x 12, 225 x 15, 275 x 1, 315 x 1
345 x 3
315 x 6

Incline Dumbbell Press
100's x 12
110's x 9
110's x 8
100's x 8

Incline Dumbbell Flyes
45's x 15
60's x 13
80's x 9

Incline Smith Press
2 Plates per side x 11
2 PPS + 15 x 7
2 PPS + 5 x 7
1 PPS x 25

Finished with 4 sets of high cable crossovers sticking within 8-15 reps each set

345x3 is impressive, keep doin work

[WoopItsKevin]

Had an awesome chest workout today, went into the gym really wanting to push some heavy weight and ended up with a PR on the bench :]

Bench Pres
135 x 12, 135 x 12, 225 x 5, 315 x 1
385 x 1 - PR, closing in on 405!!!
315 x 7
225 x 19

Incline Dumbbell Press - Took shorter rest periods than normal on these..probably just around a minute between sets.
100's x 12
100's x 10
100's x 9

Flat Dumbbell Flyes
60's x 15
80's x 9
80's x 8

Incline Bench Press
135 x 12
185 x 10
205 x 6

Finished off with seated calf raises and machine calf raises

[tsajdak]

Had an awesome chest workout today, went into the gym really wanting to push some heavy weight and ended up with a PR on the bench :]

Bench Pres
135 x 12, 135 x 12, 225 x 5, 315 x 1
385 x 1 - PR, closing in on 405!!!
315 x 7
225 x 19

Incline Dumbbell Press - Took shorter rest periods than normal on these..probably just around a minute between sets.
100's x 12
100's x 10
100's x 9

Flat Dumbbell Flyes
60's x 15
80's x 9
80's x 8

Incline Bench Press
135 x 12
185 x 10
205 x 6

Finished off with seated calf raises and machine calf raises

Dam bro, you are one strong mofo! Good job on the PR

[zmcdole]

Dam bro, you are one strong mofo! Good job on the PR

Took the words out of my mouth!! NICE WORK!!!

[_Machine_]

Bench Pres
135 x 12, 135 x 12, 225 x 5, 315 x 1
385 x 1 - PR, closing in on 405!!!
315 x 7
225 x 19



Mind=blown.jpg

[WoopItsKevin]

Insane burn today! Hit a new PR as well on the dumbbell military presses :]

Dumbbell Shoulder Press
45's x 15, 60's x 15, 80's x 10
100's x 12
110's x 7 - PR
100's x 10

Side Laterals
25's x 20
30's x 15
40's x 10
25's x 13 superset to 10lb plates for 8 more

Shoulder Press Machine (Facing the seat pad using a neutral grip)
Worked up to the whole stack x 12 reps

Finished shoulders off with one-arm rear delt flyes. Also did leg press calf raises and seated calf raises after shoulders.

[WoopItsKevin]

Even though I've been 'dieting' for a few weeks now, it's all basically been part of a transition phase into my full-blown prep for the 2011 season. I've been eating a lot of pasta, using low-fat/salt/suger,etc condiments, a lot of red meat..you get the picture. Starting Monday January 24th (Just under 10 weeks out from the Mr. Buffalo) I'll start with my serious prep where I'll be weighing everything out and aiming for an exact amount of macros each day. A benefit of being an exercise physiology major in college is that I've learned how to calculate exactly how many kcals I'll need per day to drop a certain amount of weight in a certain amount of time. In this given situation I'll be going from 190lbs down to 176lbs and after I did all of my calculations I figured out I'll need approximately 3,025 calories per day (including my cardio and training) to come into the show as a middleweight at around 3% bodyfat.

Just wanted to keep everybody updated and let you know that I'll be posting exact macros for each day and incorporating a lot more cardio into my training. Also expect a lot more training videos and posing videos as well.

[WoopItsKevin]

Feeling AMAZING, and stronger than ever!

Close-Grip Bench Press
135 x 12, 135 x 12, 225 x 10
315 x 6
335 x 3
225 x 15

Alternating Hammer Curls
40's x 15
60's x 10
70's x 10
75's x 6

Barbell Skullcrushers
95 x 20
135 x 15
165 x 10
185 x 4

EZ-Bar Preacher Curl
65 x 15
115 x 5
115 x 4
65 x 13

Seated Dumbbell Extension
35 x 15
45 x 10
45 x 9

Alternating Dumbbell Curls
40's x 15
50's x 11
60's x 6

[Warrior9]

Feeling AMAZING, and stronger than ever!

Close-Grip Bench Press
135 x 12, 135 x 12, 225 x 10
315 x 6
335 x 3
225 x 15

isthisreallife.jpg

also, im baffled as to how your incline is so far behind these lifts? do you have an injury or something? no hate, ive just been seeing those numbers compared to this. or is incline bb just out of your comfort zone?

[WoopItsKevin]

isthisreallife.jpg

also, im baffled as to how your incline is so far behind these lifts? do you have an injury or something? no hate, ive just been seeing those numbers compared to this. or is incline bb just out of your comfort zone?

guess its just a weakness of mine...barbell incline press has never been something ive necessarily looked forward to doing, id be lucky to get 275 for a single on it. on the other hand ive taken 130s incline for 5-6 reps so maybe its just barbell that i really suck at

[_Machine_]

guess its just a weakness of mine...barbell incline press has never been something ive necessarily looked forward to doing, id be lucky to get 275 for a single on it. on the other hand ive taken 130s incline for 5-6 reps so maybe its just barbell that i really suck at

I'm the same way; couldn't tell you the last time I did barbell incline just because it's awkward for me. I do smith inclines fom time to time but DB incline is a bread and butter.

[WoopItsKevin]

Bench Press
135 x 12, 135 x 12, 225 x 10, 315 x 6
365 x 3
315 x 6

Incline Bench Press
135 x 15
225 x 8
245 x 5

Incline DB Flyes
60's x 15
80's x 12
100's x 7

Finished off with chest press machine up to 250lbs x 8 reps

[WoopItsKevin]

Rear lat spread at about 190-192 pounds.
http://i58.photobucket.com/albums/g247/mattankev/SAM_0130.jpg

As posted above, I took 4 weeks to try and maintain/gain a little weight before officially starting my prep. I had planned to start on the 24th but decided I'll be starting this tuesday instead and allow myself some more macros throughout the prep, as I have to make it down to 176lbs to compete as a middleweight. I've never weighed anything for pre-contest diets or even strictly followed macros for that matter...so this will be one for the books. Anyway ill be hitting legs tomorrow hopefully ill get some vids up

[WoopItsKevin]

Ridiculous leg workout today...despite my lower back bothering me a bit I still managed to get a new PR in the squat rack.

Warm-Up: 5 Mins on the bike

Leg Extensions (Warm-up)
90 x 15
130 x 12

Squats
135 x 15
225 x 15
315 x 10
405 x 10 - Big PR

Leg Press
4 PPS x 20
6 PPS x 15

Leg Extensions
110 x 15
150 x 9
170 x 6

Standing Leg Curl
40 x 15
70 x 11
80 x 9

Glute-Ham Raises
BW x 6
BW x 5

All in all I'm exceptionally happy with the workout. I didn't get any videos today...I wish I would have gotten a video of the 405 because I'm sure there are people that'll see it and doubt that they were low squats, but if you know me then you know that all 10 were low

[WoopItsKevin]

Here's an updated video I took last night..the result of my 4 week 'mini-bulk'...
wp6GBpKs7EA

[jaredmus]

Here's an updated video I took last night..the result of my 4 week 'mini-bulk'...
wp6GBpKs7EA

Nice posing, idk how to embedd this pic if someone can do it, it will be a good laugh
Keep it up kev lookin thick as ever

[WoopItsKevin]

So I took what I've learned in exercise physiology and figured out how many calories I need to be taking in each day in order to get down to 176 by April 2nd, and the final result came to 2,877 kcals/day. My plan is to make that about 35% protein, 45% cabrs, and 20% fats. Yesterday was my first day and my calorie total came out to be just over 2,900.

Meal 1
1 banana
2 scoops strawberry myofusion in water
1 packet mint green tea

Meal 2
3 oz. ground chicken
1 cup cooked brown rice w/ salsa

Meal 3 (snack)
1 apple

11:45 - Went and did 30 mins cardio, abs, and calves

Meal 4
3 oz. ground chicken
1 cup cooked rice w/ salsa

Meal 5 (pre-workout)
3 oz. ground chicken
1 cup cooked brown rice w/ salsa

Meal 6 (post-workout)
1 banana
2 scoops myofusion in water

Meal 7
10 shrimp - plain
3 oz. ground chicken
1 cup cooked brown rice w/ salsa

Meal 8 (right before bed)
5 oz. chicken breast
1 cup cooked brown rice w/ salsa
1 packet mint green tea

Everything was weighed, measured, and counted so there is minimal room for error here. I plan to make this prep my best yet and come in at my best ever, by far.

For anybody that's curious, these are my current supplements:
GENr8 Vitargo
Gaspari Myofusion
PrimaForce Beta Alanine
USPLabs Jack3d

[J_Bo]

Those arms are crazy! When you hit the FDB and Side Tri I was like :eek:

[WoopItsKevin]

Those arms are crazy! When you hit the FDB and Side Tri I was like :eek:

Thanks Jason! Now time to bring up the shoulders and chest to match

[WoopItsKevin]

Speaking of bringing up shoulders..I hit another PR today during my shoulder workout. I've been trying to hit 2 pressing movements in an attempt to really bring up my shoulders as they're one of my weak points on stage.

Dumbbell Shoulder Press
45's x 15, 60's x 15, 80's x 10, 100's x 12
110's x 10 - PR
100's x 13

Dumbbell Side Laterals
30's x 15
35's x 12
40's x 10
30's x 13 dropset to a 10lb plate in each hand x 14

Machine Shoulder Press (Facing pad, with neutral grip)
80 x 15
130 x 15
155 x 13 (Maximum weight allowed on machine)
105 x 14 - Really squeezed this last set

Reverse Pec Deck Rear Delt Flyes
Worked up to the entire stack for 8 reps

Smith Shrugs
1 Plate per side x 25
2 PPS x 20
3 PPS x 15
3 PPS + 25 x 10
2 PPS x 14

[WoopItsKevin]

Flat Bench Press
135 x 12, 135 x 12, 225 x 5, 315 x 1
365 x 1
405 x 1-ish (see video - first ever attempt at 405)
315 x 8

Flat Dumbbell Press
80's x 15, 110's x 19
120's x 11
120's x 9

Incline Dumbbell Flyes
55's x 15
80's x 9
90's x 4

Incline Smith Press
1 PPS x 15
2 PPS x 8
1 PPS + 25 x 13
1 PPS + 25 x 8

Finished with cable crossovers - 2 sets w/ high cables leaning forward trying to target upper chest.

bvJw-g_4XLs

[Blazed]

Looking sick and incredible strength man, WOW!

[WoopItsKevin]

Looking sick and incredible strength man, WOW!

Thanks Paul! I was training heavy for sometime in an attempt to get that 405 so now that its done and overwith i can get back to 'bodybuilding' training and leave my ego at the door.

[WoopItsKevin]

It's leg day! Time to get some vids of my squats...feeling really good today
ovc1y3PqT28

[tobelatking]

It's leg day! Time to get some vids of my squats...feeling really good today
ovc1y3PqT28

Nice progress on your way to bigger things.

[WoopItsKevin]

Squats
135 x 15, 225 x 10, 315 x 10
405 x 12 - PR
455 x 4 - PR

Single Leg Extensions
70 x 15 reps each leg
90 x 11 reps each leg

Glute-Ham Raises
BW x 6
BW x 6
BW x 4

Seated Leg Curls
90 x 15
130 x 8
110 x 9

Standing Lunges w/ preset Barbell
60 x 15 each leg
80 x 15 each leg
110 x 15 each leg

Smith Machine Front Squats
135 x 15
225 x 10
275 x 5

SHOT. Done and done. Hit 2 PR's, lower back felt much better, and finishing with the front squats really kicked my ass. no pun intended.

Here's the video from my 455 squats:
OivxQ8Oqio4

[KyleGlick]

Kevins the hardest working guy i know, Lift with him all the time at school, and has taught me aton of stuff. cant wait to watch you kill it at the metropolitans oh and going to the arnold might just be alittle fun too haha

[jaredmus]

http://www.youtube.com/watch?v=7ncG3cc1RcQ
Not sure how to embed but here is a quick vid at the end of kevs arm workout!

[WoopItsKevin]

Last set of barbell curls 1-23-11
7ncG3cc1RcQ

[WoopItsKevin]

Took a posing video last night with Jared...wasn't too happy with it (hency why I probably won't post it) as I'm not as lean as I'd like to be at just over 9 weeks out...so I started this morning with my morning cardio sessions and will continue to do so from here on out. Cardio will be 45 minutes in the morning either on the bike, elliptical, treadmill, or most likely a combination of them.

Weight this morning was 182.6, down about 4 pounds so far.

[WoopItsKevin]

Only a few more leg workouts left until showtime, definitely need to keep making them count. Hit a PR on squats today with 495 x 2.

AM: 45 Mins cardio - 20 on bike and 25 walking on a 15.0 incline @ 3.2 mph.

PM: Quads and Hams

Warm-Up: 10 mins bike

Squats
135 x 15
225 x 10
315 x 5
405 x 3
495 x 2 - PR
315 x 10 - Pulled it out of the rack, came down until my hams touch my calves

Leg Press
3 Plates per side x 15
5 PPS x 15
8 PPS x 12
9 PPS x 9

Seated Leg Curl
70 x 15
110 x 11
130 x 7
90 x 13

Hack Squat on Smith Machine
135 x 15
225 x 10
225 x 8

Unilateral Leg Extensions
90 x 9
110 x 7
80 x 7

[jaredmus]

Only a few more leg workouts left until showtime, definitely need to keep making them count. Hit a PR on squats today with 495 x 2.

AM: 45 Mins cardio - 20 on bike and 25 walking on a 15.0 incline @ 3.2 mph.

PM: Quads and Hams

Warm-Up: 10 mins bike

Squats
135 x 15
225 x 10
315 x 5
405 x 3
495 x 2 - PR
315 x 10 - Pulled it out of the rack, came down until my hams touch my calves

Leg Press
3 Plates per side x 15
5 PPS x 15
8 PPS x 12
9 PPS x 9

Seated Leg Curl
70 x 15
110 x 11
130 x 7
90 x 13

Hack Squat on Smith Machine
135 x 15
225 x 10
225 x 8

Unilateral Leg Extensions
90 x 9
110 x 7
80 x 7

first off the 495 by 2 was insane i was working at the gym that was sick to see. Then the 315 for 10 kev was literally hitting the saftey bar on the rack, it was insane never seen a squats so deep

[Jrich54338]

Big Kevin what are your carb numbers looking like each day??

[WoopItsKevin]

Big Kevin what are your carb numbers looking like each day??

sitting around 300-330 each day...last night after leg day i went out to outback with the girlfriend and had a steak, sweet potatoes and veggies instead of upping my carbs throughout the day

[WoopItsKevin]

Flat Bench Press
135 x 15, 135 x 12, 225 x 10
315 x 6
315 x 6 - No spotter for these sets

Incline Dumbbell Flyes
45's x 15
60's x 12
70's x 10
80's x 9

Incline Bench Press
135 x 15
185 x 7
185 x 7

Incline Smith Press (had the bench probably around a 70 degree angle really trying to hit that upper chest)
135 x 14
185 x 8
185 x 7

Decent workout, got a good pump but was tired from a 2.5 hour drive back to brockport right before the workout. I'm starting to see more definition and especially starting to see a lot more vascularity than I've ever had. I'll be keeping my macros where they have been, but am going to start doing morning cardio (around 630 am) monday-friday for 45 minutes each session.

[WoopItsKevin]

Cardio: (7:45 am) - 15 Mins on the bike, 20 mins on the elliptical, with 20 mins of ab work afterwards.

First workout of February was great, trained quads and hams with my buddy Kyle Smith.

Morning Weight: 181 lbs
Training Time: 5:00 PM

Squats
135 x 15, 225 x 10, 315 x 10
405 x 10
315 x 11 - Dropped out of the rack again, hams to calves style

Leg Press
Worked up to 9 PPS (Will have video up later)

Seated Leg Curls
90 x 15
110 x 13
130 x 9
150 x 7

Glute-Ham Raises
BW x 6
BW x 6

Finished legs with some extensions with a hard squeeze at the top of each rep...burned like hell

[WoopItsKevin]

Took the day off from cardio, but decided to try and move a little quicker through my shoulder routine to get my heart rate up a bit.

Dumbbell Military Press
45's x 15, 60's x 15, 80's x 15
100's x 12
100's x 11
60's x 19
60's x 17

Side Laterals
25's x 15
35's x 10
35's x 9
25's x 12 drop set to 10lb plates x 13

Smith Behind the Neck Press
1PPS x 15
1PPS + 10 x 10
1PPS + 15 x 7
1PPS x 9

Upright Rows (w/ an ez-curl bar)
Worked up to 115lbs for 9 reps

Finished with some reverse pec dec flyes, dumbbell shrugs, and smith shrugs for traps.

I will weigh myself tomorrow morning (if i remember) before doing my cardio. also, should have a posing video up tomorrow as well.

[WoopItsKevin]

Woke up this morning and finally remembered to check my weight. I weighed myself in just my boxers with no food or drink in me yet and was at 182.2 lbs. I'd like to step on stage around 173-174.

[_Machine_]

Have you always trained bodyparts 1x a week or have you ever tried 2x? Any programs you ever run, etc?

[WoopItsKevin]

Have you always trained bodyparts 1x a week or have you ever tried 2x? Any programs you ever run, etc?

I've pretty much always done one bodypart per week. I've never done any of that upper/lower power or hypertrophy stuff..just never got into it or was interested in it. Starting 8 weeks out (this coming monday) from my first show I am going to start training everything twice per week with the exception of legs. I'll train twice per day mon, wed, fri, and then once per day on tues, thurs, and sat with cardio being done 45 mins in the am still mon-fri.

Once i get my workout split figured out ill post it up here

[WoopItsKevin]

182.2 lbs, bad lighting and i used my webcam on my computer so the quality isnt the greatest sorry
6FUSWLUuNDU

[fittofattofit]

182.2 lbs, bad lighting and i used my webcam on my computer so the quality isnt the greatest sorry
6FUSWLUuNDU

Huge mass and starting to see great definition now
Can't believe your strength - sets of 315x6 on bench without a spot!
Timing it perfectly for the show so far!

[WoopItsKevin]

Huge mass and starting to see great definition now
Can't believe your strength - sets of 315x6 on bench without a spot!
Timing it perfectly for the show so far!

Thanks! the strength has come along pretty well lately but im going to start training for the contraction..still going heavy, but squeeze the hell out of each rep.

[WoopItsKevin]

Okay as I said before, I'm gonna post my workout split for the last 7/8 weeks of prep until 'peak week'. The split is set up to hit every bodypart twice per week with the exception of legs. My morning workouts (6am) will be solely concentrating on squeezing the muslce and using high reps, supersets, dropsets, anything to get the heart rate going like crazy. The PM workouts (around 4-5pm) and days when I only train once will consist of heavy lifting with basic movements.

Sunday: Back/Cardio post-workout
Monday: AM - Chest/Cardio, PM - Arms
Tuesday: AM - Cardio, PM - Legs
Wednesday: AM - Shoulders/Cardio, PM - Chest
Thursday: AM - Cardio, PM - Back
Friday: AM - Arms/Cardio, PM - Shoulders
Saturday: Off

[WoopItsKevin]

My first AM workout went really well today, definitely had the heart pumping. Woke up at 530 and was at the gym by 620.

Chest Training
Incline Smith Machine
135 x 15
165 x 15
195 x 20
235 x 10 dropset to 135 x 11, paused 5 seconds and did 135 x 8

Cybex Chest Press
90 x 20
150 x 15
210 x 15
240 x 8

Cybex Chest Flyes
Not sure what weights I used, but did 3 sets and did a dropset on the last one.

Cardio:
10 Mins Arc Trainer (Before training)
10 Mins Bike
20 Mins Arc Trainer

The pump I got with the high reps and really concentrating on the squeeze was insane, I was surprised because of how little food/water I had in me. I'll go back at 4pm to train arms and post that as well.

[tsajdak]

My first AM workout went really well today, definitely had the heart pumping. Woke up at 530 and was at the gym by 620.

Chest Training
Incline Smith Machine
135 x 15
165 x 15
195 x 20
235 x 10 dropset to 135 x 11, paused 5 seconds and did 135 x 8

Cybex Chest Press
90 x 20
150 x 15
210 x 15
240 x 8

Cybex Chest Flyes
Not sure what weights I used, but did 3 sets and did a dropset on the last one.

Cardio:
10 Mins Arc Trainer (Before training)
10 Mins Bike
20 Mins Arc Trainer

The pump I got with the high reps and really concentrating on the squeeze was insane, I was surprised because of how little food/water I had in me. I'll go back at 4pm to train arms and post that as well.

Awesome work going on in here Kevin. Keep it up.

[WoopItsKevin]

Awesome work going on in here Kevin. Keep it up.

Thanks Trevor, I saw your video you posted...looking crazy, going to be very tough to beat on that stage I can't wait to see the final product you bring.

[tsajdak]

Thanks Trevor, I saw your video you posted...looking crazy, going to be very tough to beat on that stage I can't wait to see the final product you bring.

Thanks man. I think I'm going to do another one this week with my wife videotaping so its a better angle. I need to work on my back poses and need to see what I'm doing wrong, ya know what I mean.

[zbert]

things are definitely moving in the right direction for you bruh.

[WoopItsKevin]

Full posing video coming later! along with my leg workout for the day

http://i58.photobucket.com/albums/g247/mattankev/SAM_0152.jpg

[WoopItsKevin]

Cardio: 730am - 20 mins Arc Trainer and then calves

Hit legs hard today as always, felt great and had an absolutely insane pump in my quads after trying a little something new with this workout.

Morning Weight: 181.6 lbs
Training Time: 11:20am

Squats - I went a little closer with my stance and good lord did I feel it in my quads. WAY more than how I was squatting previously. I feel like I'll be sticking with this form throughout my prep.
135 x 20
225 x 15
315 x 10
405 x 11

Single-Leg Press - Never done these before, they were extremely difficult but I'm trying to bring my right quad up to match my left..so hopefully these will do the trick.
250 x 15
300 x 12
340 x 10

Leg Extensions
130 x 15
170 x 11
210 x 7

Seated Leg Curls
70 x 15
110 x 14
130 x 9
170 x 7

Andddd as promised, the video:
tyKaCa0Qf4s

[tsajdak]

Cardio: 730am - 20 mins Arc Trainer and then calves

Hit legs hard today as always, felt great and had an absolutely insane pump in my quads after trying a little something new with this workout.

Morning Weight: 181.6 lbs
Training Time: 11:20am

Squats - I went a little closer with my stance and good lord did I feel it in my quads. WAY more than how I was squatting previously. I feel like I'll be sticking with this form throughout my prep.
135 x 20
225 x 15
315 x 10
405 x 11

Single-Leg Press - Never done these before, they were extremely difficult but I'm trying to bring my right quad up to match my left..so hopefully these will do the trick.
250 x 15
300 x 12
340 x 10

Leg Extensions
130 x 15
170 x 11
210 x 7

Seated Leg Curls
70 x 15
110 x 14
130 x 9
170 x 7

Andddd as promised, the video:
tyKaCa0Qf4s

Looking good Kev and still 7 1/2 weeks day...um. I'm no posing expert, but on your right side relaxed, you might want to keep your front hand back a little. Ur gonna have dem striated glutes so might as well show dem off. Keep it up, and get some color bro, lol.

[Jrich54338]

Kevin if you look this good now can you imagine yourself in 10 years?? I can and it looks glorious :)

[WoopItsKevin]

Looking good Kev and still 7 1/2 weeks day...um. I'm no posing expert, but on your right side relaxed, you might want to keep your front hand back a little. Ur gonna have dem striated glutes so might as well show dem off. Keep it up, and get some color bro, lol.

haha thanks Trevor, getting tan is a longgg shot for me. after watching the vid I realized that my side relaxed poses were hit differently, I need to make it a habit to do what you said and show the glutes more.


Kevin if you look this good now can you imagine yourself in 10 years?? I can and it looks glorious :)

haha who knows! i might find that i love chess and take that up instead ya just never know ;]

[WoopItsKevin]

Weight: 183.4lbs = ????
Training Time: 630am

Shoulders

Machine Shoulder Press
80 x 20
120 x 15
140 x 12

Side Laterals
25's x 20 drop to 10lb plates x 15
30's x 15 drop to 10lb plates x 12
20's x 14 drop to 10lb plates x 9

Cable Rope Upright Rows
3 sets up to 125lbs x 10 reps

finished shoulders up with one arm dumbbell side laterals.

Cardio: 30 mins on the bike

Today's diet will consist of:
530am - 2 scoops myofusion
8am - 1 cup oatmeal, 1 cup almonds
9am - 6 egg whites, 2 whole eggs, 1 large sweet potato
1030am - 8 oz. chicken, 1 cup rice
1pm - 10 oz. chicken, 1 cup almonds
430pm - 10 oz. tilapia, 1 cup rice
7pm - 2 scoops myofusion, 1 cup oatmeal, 1 banana
9pm - 10 oz. steak, vegetables

[WoopItsKevin]

Morning Weight = 180.0 lbs
Workout Time = 620 am

Arms

3 sets of each
EZ-Bar drag curls superset with rope pushdowns
Rope Cable Curls superset with v-bar pushdowns
Incline Dumbbell Curls superset with tricep ext. machine

Cardio

10 mins treadmill @ 15.0 incline and 3.0 mph (started to get hungry..will do more later)

[Warrior9]

how do you like the 2 workouts a day so far?

[WoopItsKevin]

how do you like the 2 workouts a day so far?

Lovin it so far...just tires the hell out of me. i might do it every other week to give my body a little break from it but we'll see.

[_Machine_]

Weight: 183.4lbs = ????
Training Time: 630am

Shoulders

Machine Shoulder Press
80 x 20
120 x 15
140 x 12

Side Laterals
25's x 20 drop to 10lb plates x 15
30's x 15 drop to 10lb plates x 12
20's x 14 drop to 10lb plates x 9

Cable Rope Upright Rows
3 sets up to 125lbs x 10 reps

finished shoulders up with one arm dumbbell side laterals.

Cardio: 30 mins on the bike

Today's diet will consist of:
530am - 2 scoops myofusion
8am - 1 cup oatmeal, 1 cup almonds
9am - 6 egg whites, 2 whole eggs, 1 large sweet potato
1030am - 8 oz. chicken, 1 cup rice
1pm - 10 oz. chicken, 1 cup almonds
430pm - 10 oz. tilapia, 1 cup rice
7pm - 2 scoops myofusion, 1 cup oatmeal, 1 banana
9pm - 10 oz. steak, vegetables

I hope you have some Vanilla Myo ... that shhh should be illegal ... although all the flavors are ridiculous

[WoopItsKevin]

I hope you have some Vanilla Myo ... that shhh should be illegal ... although all the flavors are ridiculous

myofusion is as good as it gets. right now i use the chocolate or strawberry mainly but ive got some vanilla somewhere around here ill dip into soon enough

[WoopItsKevin]

Smith Machine Shoulder Press
1 Plate per side x 15
1 PPS + 25 x 15
2 PPS x 7
2 PPS + 5 x 4
1 PPS + 25 x 11 drop set to 1 PPS x 8

Dumbbell Side Lateral Raises
25's x 15
30's x 14
40's x 9
20's x 16 dropset to 15's x 13 dropset to 12's x 12

Barbell Upright Rows
135 x 10
135 x 9
135 x 8

Cable Lateral Raises - Really felt the stretch on these bringing them cross-body to get a larger rom during the movement.

Seated Dumbbell Press
60's x 15
80's x 8
80's x 7
80's x 7

[WoopItsKevin]

7 Weeks out...let's see how far we can take this thing. I've gotta say it blows waking up for morning cardio 5 days a week, training 9 times a week, doing all of the cooking and eating...but i think i speak for everyone when i say that there's no better feeling than seeing improvement, knowing that the hell you go through during a contest prep will pay off.

http://i58.photobucket.com/albums/g247/mattankev/SAM_0164.jpg

[zbert]

you speak the truth kevin, it is definitely all worth it. sometimes we lose track of that when we are so drained from the dieting but when you hit the stage and win you know it has all paid off. Your are looking killer for 7weeks out man, keep going strong.

[WoopItsKevin]

you speak the truth kevin, it is definitely all worth it. sometimes we lose track of that when we are so drained from the dieting but when you hit the stage and win you know it has all paid off. Your are looking killer for 7weeks out man, keep going strong.

yes sir its all worth it! thanks man no slowing down now

[WoopItsKevin]

Officially under the 7 week mark!

Morning Weight: 180.6lbs
Training Time: 12:00pm

Pull-Ups
BW x 15
BW x 12

Seated Cable Rows - The machine doesn't go by lbs necessarily, just numbered plates. from 2 up to 20
12 Plates x 15
15 x 12
18 x 9
20 (Full stack) + extra 5 x 6

Weighted V-Bar Pull-Ups
BW + 20lbs x 9
BW + 35lbs x 7
BE + 45lbs x 5 dropset to BW x 7

V-Bar Pulldowns - Same with the cable rows...plates numbered from 2-20
10 plates x 15
14 plates x 8
16 plates x 6 dropset to 9 plates x 10 reps

Dumbbell Pullovers
50 x 15
80 x 12
100 x 8

Awesome workout, strength isn't going anywhere and I can tell I'm getting leaner and much more vascular while training.

[Jrich54338]

7 Weeks out...let's see how far we can take this thing. I've gotta say it blows waking up for morning cardio 5 days a week, training 9 times a week, doing all of the cooking and eating...but i think i speak for everyone when i say that there's no better feeling than seeing improvement, knowing that the hell you go through during a contest prep will pay off.

http://i58.photobucket.com/albums/g247/mattankev/SAM_0164.jpg


Kevin,
First off I would just like to congrats on blowing your old prep out of the water already. Second you must think of morning cardio as another weapon to your arsenal, that many others wont sacrifice to get to the BF% you are about to embark on. I myself was doing rows today and was tuckered, but I kept thinking that in a few weeks it will all pay off.

"Victory Loves Preparation"

[WoopItsKevin]

Close-Grip Smith Press
135 x 15, 135 x 12
225 x 10
275 x 10
315 x 7
225 x 15

EZ-Bar Curl
65 x 15
85 x 15
105 x 11
115 x 10
85 x 14

Incline Skullcrushers
85 x 20
105 x 15
135 x 11
145 x 7

Hammer Curls
50s x 15
70s x 9
55s x 10 dropset to 30s x 10

Had to run off to my night class so ended up having a shorter workout than i would have liked.

[WoopItsKevin]

Morning Weight: 179.6 lbs
Finally broke the 180 barrier!

http://i58.photobucket.com/albums/g247/mattankev/SAM_0175.jpghttp://i58.photobucket.com/albums/g247/mattankev/SAM_0180.jpg

[zbert]

nice man on breaking that 180 barrier, i know it can be difficult once you start getting lean to drop those pounds.
I am all about doing the close grip bench press for tri's.

[Warrior9]

lookin much thicker kev, that front double bi is prolly your best pose other than your crab mm..

lookin good and keep it goin my man

[_Machine_]

Sick Nasty! Training sesh up in Columbus???

[jaredmus]

Sick Nasty! Training sesh up in Columbus???

I Can answer this Kev, haha
The brockport Rat back as joe rich calls us will be training with animal at the animal barbell club, at the host gym in columbus fri and sat night at 7ish

[WoopItsKevin]

Sick Nasty! Training sesh up in Columbus???

Absolutely, we'll be training at the ABC friday and saturday night like Jared said you should definitley go to it...just gotta wear an Animal shirt or hat or whatever and you get in for free its fun as hell

[WoopItsKevin]

I've been having computer issues lately so I haven't had much of a chance to get on here but the problems fixed so I'll be back to updating regularly. Weight yesterday morning was 182.2lbs. I'm starting to see cross striations in the vastus lateralis and some veins coming through the top of my stomach when I sweat or start to get warm..so even though my weight is confusing the hell out me, I know im dropping BF. Only concern now is that I need to make 176.25 to be a middleweight but I know that won't be an issue.

[WoopItsKevin]

182.2lbs
5 Weeks 4 Days Out
Feeling GREAT, I'd list my macros but I don't wanna upset anybody ;] I've still been training every bodypart twice per week with the exception of legs and I'm hitting about 50 mins of cardio mon-fri mornings. Also, jared, kyle glick, and my buddy pat went to Samsons Powerhouse Gym last friday and filmed my arm workout that will be on RxMuscle.com. I just have to send it to him and have him call me and interview me on the phone. (it was alot easier to do this than to drive down to bev francis powerhouse even though that wouldve been a great experience and chance to talk one on one with palumbo.) So I'll keep you guys updated as to when that'll be online!


http://i58.photobucket.com/albums/g247/mattankev/SAM_0195.jpghttp://i58.photobucket.com/albums/g247/mattankev/SAM_0192.jpg
http://i58.photobucket.com/albums/g247/mattankev/SAM_0190.jpghttp://i58.photobucket.com/albums/g247/mattankev/SAM_0189.jpg

[Warrior9]

lookin good dude. your weight is f**king with me too lol.
But we wont be able to get a training sesh in. we are going thursday night, chillen for the night then going to the EXPO on friday

[WoopItsKevin]

lookin good dude. your weight is f**king with me too lol.
But we wont be able to get a training sesh in. we are going thursday night, chillen for the night then going to the EXPO on friday

ah alright so youre going home friday then? the one ABC is friday night. either way we'll have to meet up at the EXPO i'm not with genr8 anymore so I won't be tied down at their booth this year

[tagun]

182.2lbs
5 Weeks 4 Days Out
Feeling GREAT, I'd list my macros but I don't wanna upset anybody ;] I've still been training every bodypart twice per week with the exception of legs and I'm hitting about 50 mins of cardio mon-fri mornings. Also, jared, kyle glick, and my buddy pat went to Samsons Powerhouse Gym last friday and filmed my arm workout that will be on RxMuscle.com. I just have to send it to him and have him call me and interview me on the phone. (it was alot easier to do this than to drive down to bev francis powerhouse even though that wouldve been a great experience and chance to talk one on one with palumbo.) So I'll keep you guys updated as to when that'll be online!




Hey man, been lurking, but I gotta say something about this post, DAMN!

First off, you're looking amazing beyond belief... I'd gladly accuse you of steroid use if I didn't know better and believe me, I'm usually the one guy who NEVER wants to believe someone is using. So yeah, I hope you take that as a compliment, because it was meant to be one lol.

Secondly, congrats on the training video, I simply love those, especially with natural BBers. So I'm anxiously awaiting postage of said video when it's up. :)

You're going to destroy it at your show, I still can't believe you're 21 and you look like that. **** son, I am afraid of what you're gonna be looking like in the next 5 years.

[WoopItsKevin]

Hey man, been lurking, but I gotta say something about this post, DAMN!

First off, you're looking amazing beyond belief... I'd gladly accuse you of steroid use if I didn't know better and believe me, I'm usually the one guy who NEVER wants to believe someone is using. So yeah, I hope you take that as a compliment, because it was meant to be one lol.

Secondly, congrats on the training video, I simply love those, especially with natural BBers. So I'm anxiously awaiting postage of said video when it's up. :)

You're going to destroy it at your show, I still can't believe you're 21 and you look like that. **** son, I am afraid of what you're gonna be looking like in the next 5 years.

Thanks alot man I really appreciate everything you said (and no i didnt take that as an insult haha)...it's been one hell of a tough prep and i hope everything pays off in the end. Keep checkin in...only 39 days left now its time to get freaky!

[caj]

Seriously, I don't see a weak area on your physique. Very well-balanced upper and lower body with serious mass and the beginnings of what should be a phenomenal cut.

With a little less than 6 weeks to go, you're only going to get better from where you are right now. And right now, you're in ridiculous shape.

Best of luck, man. You're going to kill.

[_Machine_]

you ... wha... eh ... ****!


Definetly got to meet up at the Arnold if we can't go train on Friday. What time is it at anyway? Btw, good idea to keep them dirty macros to yourself! Some of us have offseason macros lower than your prep macros, ok?

Nice work on the vid going up and getting hooked up with Palumbo. Doing big things and only more on the horizon. Especially impressed with the mass you're still holding. Good luck Kevin.

[zbert]

Like everybody is saying man, you are killing it bruh. You have 39 days left and that only means things are going to only get better for you physique wise. Your weight my not be going down but like you said your bodyfat is dropping and your are looking crisper each week.

[WoopItsKevin]

Seriously, I don't see a weak area on your physique. Very well-balanced upper and lower body with serious mass and the beginnings of what should be a phenomenal cut.

With a little less than 6 weeks to go, you're only going to get better from where you are right now. And right now, you're in ridiculous shape.

Best of luck, man. You're going to kill.

Thanks man I know there are definitely weak points I just don't show em ;] but again thanks alot im hoping to do as well as everybody is saying i will


you ... wha... eh ... ****!


Definetly got to meet up at the Arnold if we can't go train on Friday. What time is it at anyway? Btw, good idea to keep them dirty macros to yourself! Some of us have offseason macros lower than your prep macros, ok?

Nice work on the vid going up and getting hooked up with Palumbo. Doing big things and only more on the horizon. Especially impressed with the mass you're still holding. Good luck Kevin.

haha maybe tomorrow or the next day i'll post my macros we'll see though...i think the animal barbell club is at 8 or somewhere around there but it'd be cool just to meet up and go around the expo for a bit..its insane there.


Like everybody is saying man, you are killing it bruh. You have 39 days left and that only means things are going to only get better for you physique wise. Your weight my not be going down but like you said your bodyfat is dropping and your are looking crisper each week.

thanks! the weight will come off once i drop my macros i just don't wanna lose any size and come in small and skinny like i did in march. ill keep the updates coming right up until show time

[Jrich54338]

Like everybody is saying man, you are killing it bruh. You have 39 days left and that only means things are going to only get better for you physique wise. Your weight my not be going down but like you said your bodyfat is dropping and your are looking crisper each week.


The sad part about all this is I have to be in his class :(

[WoopItsKevin]

The sad part about all this is I have to be in his class :(

i thought you were gonna be a lightweight? im hoping so anyways because id rather not step on stage against you..id like to make into the overall! id like to come back to buffalo and get another workout in one of these weekends but we'll see what happens..with the arnold coming up and of course ill be there at the NSSN as well.

[WoopItsKevin]

Morning Weight: 183.2 lbs

Went to the gym this morning and hit 45 mins of cardio, burning just over 700kcals so the machine said...most i've burned in one session all prep and it felt great. I've gotta start bringing my macros down now though in order to make weight...I've been taking in upwards of 4,000kcals every day during prep (and even more on leg day) and my metabolism is absolutely through the roof, i can't stop eating. Also I'm not the kinda guy who's going to starve myself..if my bodys telling me to eat then thats what im going to do its a very simple concept, but now that i need to drop a few pounds im going to have to get used to waiting a little longer once i get hungry, and i'll also start hitting 20 mins post-workout cardio to go along with my 45 min in the mornings.

[zbert]

your a machine man! Like how you listen too your body about when its hungry you eat ohhh how i hate you with those 4g cals though that is obsurd.
Def like your plan with the cardio, diggin deep to reach those goals

[Warrior9]

Morning Weight: 183.2 lbs

Went to the gym this morning and hit 45 mins of cardio, burning just over 700kcals so the machine said...most i've burned in one session all prep and it felt great. I've gotta start bringing my macros down now though in order to make weight...I've been taking in upwards of 4,000kcals every day during prep (and even more on leg day) and my metabolism is absolutely through the roof, i can't stop eating. Also I'm not the kinda guy who's going to starve myself..if my bodys telling me to eat then thats what im going to do its a very simple concept, but now that i need to drop a few pounds im going to have to get used to waiting a little longer once i get hungry, and i'll also start hitting 20 mins post-workout cardio to go along with my 45 min in the mornings.

haha im eating ~3700 a day and im in the off season. =)

[WoopItsKevin]

your a machine man! Like how you listen too your body about when its hungry you eat ohhh how i hate you with those 4g cals though that is obsurd.
Def like your plan with the cardio, diggin deep to reach those goals

thanks again, i think it just makes a lot more sense to listen to your body...almost seems too easy of a concept but it's been working for me so i'll go with it! and i figure with the extra cardio it'll allow me to eat those extra kcals throughout the day.


haha im eating ~3700 a day and im in the off season. =)

haha well id crank those macros up if i were you..what are you weighin now?

[WoopItsKevin]

Here's a general idea of what one of my meals would look like...ive got 8.5 oz. red potatoes, 8 oz. tilapia, 1.5 cups kelloggs fiber crunch cinnamon blah blah w/ 1/2 cup skim milk, and my little jug with 3 scoops watermelon xtend that i sip in the morning.
http://i58.photobucket.com/albums/g247/mattankev/0224011206a.jpg

and a screenshot from the video we filmed for rxmuscle.com last friday
http://i58.photobucket.com/albums/g247/mattankev/preachers.jpg

[zbert]

true bruh, that extra cardio will def give you some more play room. Plus definitely should help to drop some more weight off. Only time will tell and you have done some crazy work in the time so far, as you know it is harder than a mug to get those last few pounds off the scale.

[jaredmus]

Here's a general idea of what one of my meals would look like...ive got 8.5 oz. red potatoes, 8 oz. tilapia, 1.5 cups kelloggs fiber crunch cinnamon blah blah w/ 1/2 cup skim milk, and my little jug with 3 scoops watermelon xtend that i sip in the morning.
http://i58.photobucket.com/albums/g247/mattankev/0224011206a.jpg

and a screenshot from the video we filmed for rxmuscle.com last friday
http://i58.photobucket.com/albums/g247/mattankev/preachers.jpg

Looks like next week will be sick
Legs tuesday at powerhouse
fri and sat training w abc
Lets get it

[Warrior9]

haha well id crank those macros up if i were you..what are you weighin now?

Nah dude, I'm gaining at a steady pace, plus wrestling just ended and i was doing that everyday so i kinda cut cardio out.. this morning i was 198.4 =) weights been going up about 1-1.5 per week, just like what i need.. a cut is in the mix soon big dawg =)

[fittofattofit]

and a screenshot from the video we filmed for rxmuscle.com last friday
http://i58.photobucket.com/albums/g247/mattankev/preachers.jpg

Looking insanely massive and vascular here - great pic!

[WoopItsKevin]

Nah dude, I'm gaining at a steady pace, plus wrestling just ended and i was doing that everyday so i kinda cut cardio out.. this morning i was 198.4 =) weights been going up about 1-1.5 per week, just like what i need.. a cut is in the mix soon big dawg =)

niceee youre puttin on some serious size then good stuff..its gotta be nice to be done with the wrestling for now so you can throw on some more mass a little easier

[Warrior9]

yupp. so whats your plan on finally droppin some of that weight?

[WoopItsKevin]

yupp. so whats your plan on finally droppin some of that weight?

im gonna hit about 45 mins cardio in the morning mon-fri after just 50g of whey, then keep my morning meals about the same but cut the carbs out of my later meals and increase the protein intake a bit with those meals...then also hit 20 mins post workout cardio too. somethings gotta give here haha no way in hell am i competing as a light heavy

[Warrior9]

im gonna hit about 45 mins cardio in the morning mon-fri after just 50g of whey, then keep my morning meals about the same but cut the carbs out of my later meals and increase the protein intake a bit with those meals...then also hit 20 mins post workout cardio too. somethings gotta give here haha no way in hell am i competing as a light heavy

i feel you, maybe drop your cals some? stop spoiling yourself ;) haha

[tsajdak]

im gonna hit about 45 mins cardio in the morning mon-fri after just 50g of whey, then keep my morning meals about the same but cut the carbs out of my later meals and increase the protein intake a bit with those meals...then also hit 20 mins post workout cardio too. somethings gotta give here haha no way in hell am i competing as a light heavy

What's ur current weight? And whats the cutoff?
You know better than to worry about making a certain weight. Just go in shredded to the gills and everything will work itself out. Thats alot of cardio bro!

[jaredmus]

What's ur current weight? And whats the cutoff?
You know better than to worry about making a certain weight. Just go in shredded to the gills and everything will work itself out. Thats alot of cardio bro!s
176.5 is the cut off
only thing is like hes said hes about 182 and not losing weight kev gains muscle when he preps its nuts to see
being shredded and just missing the middles by say a lb or so, mean hes going up to the 197 cutt of i believe and then guys are dropping down from 230-240
so middles is where hes at for now, hell get there

[WoopItsKevin]

What's ur current weight? And whats the cutoff?
You know better than to worry about making a certain weight. Just go in shredded to the gills and everything will work itself out. Thats alot of cardio bro!


s
176.5 is the cut off
only thing is like hes said hes about 182 and not losing weight kev gains muscle when he preps its nuts to see
being shredded and just missing the middles by say a lb or so, mean hes going up to the 197 cutt of i believe and then guys are dropping down from 230-240
so middles is where hes at for now, hell get there

I woke up this morning at 179.6lbs...huge relief knowing the weight will come off quick when I need it to. The cut off for the middleweights is 176.25lbs so I know I'll make the weight, I've just never had to suffer to make weight before (on one hand I kind of enjoy it though..really makes me kick my ass into gear). Like Jared said the lightheavyweights go all the way up to 198lbs so if I do need to make middles if I want any shot of that national qualification, but its only a few more pounds so i should be fine..plus i know id definitely like to be leaner in a few areas...my back, abs, deeper cuts in the quads...everything could use some tightening up

[WoopItsKevin]

5 Weeks Out! In 5 weeks I plan to take some revenge on my last place finish at the 2008 NPC Mr. Buffalo. It was my first show ever (18 years old) and I took 5th out of 5 in the open lightweights. I weighed in at exactly 150.5 lbs...this time around I'll be around 175-176 with a few percent lower body fat.

http://i58.photobucket.com/albums/g247/mattankev/149983_10150312058185468_693725467_15525480_519999 _n.jpg

[zbert]

you have already killed your 2008s self man.
you keep on going like you are now you are not going to get last place at all bruh.

[WoopItsKevin]

Hit back today, great workout..hit it hard and heavy

Lat Pulldowns (Stack goes up to 20 plates, not sure the exact weight in lbs though)
10 x 15
14 x 15
17 x 9
19 x 5 - Never went up to 19 plates before, i know my form wasnt as strict as it could have been but i need to keep lifting heavy to keep my mass

Dumbbell Rows
50's x 15
100's x 15
110's x 15
120's x 12

V-Bar Pull-ups
3 sets with bodyweight for 8-12 reps

Cable Pullovers
85 x 20
130 x 11
150 x 8

Underhand Rows w/ EZ curl bar
85lbs x 15
155 x 11
155 x 10

some updated shots from this morning:
http://i58.photobucket.com/albums/g247/mattankev/SAM_0206.jpg
http://i58.photobucket.com/albums/g247/mattankev/SAM_0205.jpg

[WoopItsKevin]

AM - 45 Mins on the Arc Trainer, burnt about 660 kcals going from what the machine said.

PM - Chest Workout
Smith Incline Press
135 x 15, 135 x 12
225 x 15
275 x 8
295 x 6 drop to 225 x 9
225 x 10

Incline Dumbbell Press
85's x 15
110's x 9
110's x 8

Flat Dumbbell Flyes
35's x 20
60's x 14
70's x 8

Incline Bench Press
135 x 15
185 x 11
225 x 6

Really crushed it today I kept moving quickly through everything, finished the workout in about 50 minutes.

[WoopItsKevin]

AM - 30 Mins cardio on the elliptical. Then i did the P90x ab workout with my friend devon and it always beats the hell out of me when i do it. 12 exercises nonstop...definitely not the kind of workout im used to.

PM - Legs: I hurt my knee 2 weeks ago leg pressing a little over 10 PPS, took last weeks leg day off and today i just eased myself back into it to make sure there wasnt any pain.
5 mins cardio warmup

Leg Extensions
70 x 20
110 x 15
150 x 12
210 x 7

Seated Leg Curls
70 x 15
110 x 12
130 x 8

Squats
135 x 15
225 x 12
315 x 10

Standing Leg Curl
60 x 15
80 x 11
90 x 10

Smith Machine Lunges
135 x 15
185 x 12

[WoopItsKevin]

Jared, Lester, Kyle Smith, Kyle Glickman and myself will all be heading down to Columbus tomorrow..leaving a little before noon so we should arrive around 6 sometime. Our plan is to check into the hotel, get a meal in, and head to the new Beyond Limits gym and train there Friday night. Can't wait to see the new gym, i know they upgraded in a big way since last year.

Anybody else going to be there Friday night???

[tsajdak]

Jared, Lester, Kyle Smith, Kyle Glickman and myself will all be heading down to Columbus tomorrow..leaving a little before noon so we should arrive around 6 sometime. Our plan is to check into the hotel, get a meal in, and head to the new Beyond Limits gym and train there Friday night. Can't wait to see the new gym, i know they upgraded in a big way since last year.

Anybody else going to be there Friday night???

I'll see the ratpack there. Should be a blast.

[WoopItsKevin]

Just got in from our day at the expo/animal barbell club. the whole day was a blast but extremely tiring to say the least. heres a few shots from the animal barbell club tonight. Also, the ratpack and i went to Beyond Limits gym friday night and got to train around a bunch of wnbf pros, and future pro trevor sadjak. trevor and i did a little posing together after the workout and it really hit home that i need to get a lot leaner after seeing his condition. hes in sick shape, and still carrying the mass he's known for... cant wait to see the final product in 2 weeks.

http://i58.photobucket.com/albums/g247/mattankev/DSC00019.jpghttp://i58.photobucket.com/albums/g247/mattankev/DSC00022.jpg
http://i58.photobucket.com/albums/g247/mattankev/DSC00026.jpg
http://i58.photobucket.com/albums/g247/mattankev/SAM_0231.jpg

[BaFtub]

Looking nutso dude.. Such a bright future ahead of you.. Potential is too strong LOL.

Are you sticking with the Jr usa's or venturing into anymore natty orgs?

[tsajdak]

Just got in from our day at the expo/animal barbell club. the whole day was a blast but extremely tiring to say the least. heres a few shots from the animal barbell club tonight. Also, the ratpack and i went to Beyond Limits gym friday night and got to train around a bunch of wnbf pros, and future pro trevor sadjak. trevor and i did a little posing together after the workout and it really hit home that i need to get a lot leaner after seeing his condition. hes in sick shape, and still carrying the mass he's known for... cant wait to see the final product in 2 weeks.

It was great to finally meet you guys. Thanks for the compliments bro. I would say you are not very far off from where you need to be bro. You are right on track. Just dial it in, and get some color......ok alot of color, lol. I wish you the best and I know you will be accomplishing all your goals. You have a bright future ahead of you, stay focused. See you in a couple weeks, the NSSN should be epic!

[WoopItsKevin]

Looking nutso dude.. Such a bright future ahead of you.. Potential is too strong LOL.

Are you sticking with the Jr usa's or venturing into anymore natty orgs?

thanks! right now my hopes are to earn my qualification at the npc metropolitans, then compete in a national level show next year, most likely as a light heavyweight. i really want to try and make a splash on the national level so im gonna take over a year off after this and try to put on as much size and make as many improvements as possible.


It was great to finally meet you guys. Thanks for the compliments bro. I would say you are not very far off from where you need to be bro. You are right on track. Just dial it in, and get some color......ok alot of color, lol. I wish you the best and I know you will be accomplishing all your goals. You have a bright future ahead of you, stay focused. See you in a couple weeks, the NSSN should be epic!

a lot of color is right! tanning starts today haha but thanks again trevor. would you like me to put up the video of us posing? i wasnt sure if you wanted to stay under wraps until the show or not so i didnt want to put it up just yet without your permission

[Jrich54338]

just got in from our day at the expo/animal barbell club. The whole day was a blast but extremely tiring to say the least. Heres a few shots from the animal barbell club tonight. Also, the ratpack and i went to beyond limits gym friday night and got to train around a bunch of wnbf pros, and future pro trevor sadjak. Trevor and i did a little posing together after the workout and it really hit home that i need to get a lot leaner after seeing his condition. Hes in sick shape, and still carrying the mass he's known for... Cant wait to see the final product in 2 weeks.

http://i58.photobucket.com/albums/g247/mattankev/dsc00019.jpghttp://i58.photobucket.com/albums/g247/mattankev/dsc00022.jpg
http://i58.photobucket.com/albums/g247/mattankev/dsc00026.jpg
http://i58.photobucket.com/albums/g247/mattankev/sam_0231.jpg

the brockport ratpack looking large and in charge :)

[WoopItsKevin]

Time to really get lean. 25 days until I step on stage and i know i need to be as conditioned as possible because i dont have so much mass for being a 5'7" middleweight.

Here's my diet from yesterday...cardio is being bumped up to at least 60 mins per day mon-fri and im starting to drop carbs as well. I will refeed once per week on leg day.

2 Scoops watermelon Xtend (During cardio)

5 Egg whites and 2 Whole eggs
2 scoops myofusion

10 oz. tilapia
3/4 cup cooked brown rice

8 oz. 93/7 ground turkey
2 whole eggs
2 egg whites

2 apples

1 scoop 1 MR
3g beta alanine

1 banana
2 scoops myofusion

10 oz. 93/7 ground turkey
1/2 cup broccoli

10 oz. tilapia

Morning weight today was 179.8 lbs

[WoopItsKevin]

Pretty good back day today. took the morning off from cardio because i had to run a Wingate test in Exercise physiology lab techniques today (a 30 second all out sprint on a bike at a very high resistance to determine anaerobic power). im starting to take shorter breaks between sets to keep the heart pumping and even though my weights are dropping a bit because of it i feel like im having more productive workouts. im using the new pictures that joe rich put up as motivation..that dude is SHREDDED to the bone and I know standing on stage next to him ill need to bring my absolute best.

Barbell Rows
135 x 20
185 x 20
225 x 15
275 x 9
135 x 20

Lat Pulldowns w/ straight bar (machine goes up to 20 plates)
10 x 15
14 x 11
17 x 6
13 x 9 dropset to 8 x 11

Dumbbell Pullovers
50 x 20
80 x 15
110 x 7
70 x 11

Smith Machine Deadlifts
135 x 20
225 x 15 x 2

Cable Pullovers
60 x 18
100 x 13
130 x 7
90 x 13

[WoopItsKevin]

Woke up at 181.2 lbs today, feeling very lean though. From now on I know I need to make drastic changes to make middleweights, so I'll do just that. I'll be doing 5 days keto, with a refeed every 6th day, and keeping my cardio at about 75 mins. per day. Also my workouts are moving much quicker..im just trying to get in, hit it hard and get the heart rate up, and be done with it.

UPDATED POSING VIDEO COMING SOON

[WoopItsKevin]

PLt54A3wb-w

[zbert]

you are really leaning out well man! your front and back double bi is money bruh. With three weeks left you are killn it man

[tsajdak]

Looking awesome Kev. Back is so thick. 3 weeks you will be peeled and still have a ton of size. Keep it up.

[WoopItsKevin]

Down to the teens! starting to count how many days out i am now rather than weeks. Anyways this is my 4th straight keto day, i've maybe taken in 15g carbs each day (from protein powder, etc.) but fats have gone up considerably. Surprisingly enough I don't feel sluggish or tired..I'm just ready for it to be April 2nd.

Chest
Incline Dumbbell Press
60's x 20
80's x 15
100's x 15
110's x 13
120's x 7

Flat Bench Press
135 x 15
225 x 13
225 x 10
225 x 6

Incline Dumbbell Flyes
45's x 15
60's x 12
45's x 13
45's x 11

Machine Flyes

Bodyweight Dips
3 sets x 15 reps

[tsajdak]

Down to the teens! starting to count how many days out i am now rather than weeks. Anyways this is my 4th straight keto day, i've maybe taken in 15g carbs each day (from protein powder, etc.) but fats have gone up considerably. Surprisingly enough I don't feel sluggish or tired..I'm just ready for it to be April 2nd.

Chest
Incline Dumbbell Press
60's x 20
80's x 15
100's x 15
110's x 13
120's x 7

Flat Bench Press
135 x 15
225 x 13
225 x 10
225 x 6

Incline Dumbbell Flyes
45's x 15
60's x 12
45's x 13
45's x 11

Machine Flyes

Bodyweight Dips
3 sets x 15 reps

15g a day huh? Dam. I swear my first show I did in 2001 I was below like 30-40g for 3 months straight. But I would go to McD's at least once a week for 7 cheesys minus the bun. That shizzzz don't work for me anymore. lol. I do remember being able to smell toast from like 3 houses away, lol. Keep it up bro. Can't wait to see the final product. I wish I could make it back up for that.

[WoopItsKevin]

15g a day huh? Dam. I swear my first show I did in 2001 I was below like 30-40g for 3 months straight. But I would go to McD's at least once a week for 7 cheesys minus the bun. That shizzzz don't work for me anymore. lol. I do remember being able to smell toast from like 3 houses away, lol. Keep it up bro. Can't wait to see the final product. I wish I could make it back up for that.

haha macd's every week??? thats not a bad diet in my book! ill see you saturday, hope peak week is treating you well :]

[_Machine_]

Kevin - have you tried keto before and had success or is this something your experimenting with to see how your body responds?

[WoopItsKevin]

Kevin - have you tried keto before and had success or is this something your experimenting with to see how your body responds?

I've gone very low on my carbs before but never anything like this. Last february/march before the NSSN I was doing 40-50 carbs a day (making sure to get some pre and post workout). so this is officially the first time every trying it out. This is a pic today I took, after going keto for 4 days..today is a refeed. 182.2 lbs this morning

http://i58.photobucket.com/albums/g247/mattankev/SAM_0297.jpg

[Jrich54338]

Kevin,
You have the MIDDLEWEIGHT class, well done buddy, keep doing it up, you look rip and thick as hell, im impressed for sure!!!

[Webber91]

Been lurking for a while, thought it was about time I posted. You're looking great bro, just goes to show how important having a lean off season is.

[fittofattofit]

http://i58.photobucket.com/albums/g247/mattankev/SAM_0297.jpg

Can't believe that you're only 182 here! You look huge and cut and I would have guessed at least 190!

[WoopItsKevin]

Kevin,
You have the MIDDLEWEIGHT class, well done buddy, keep doing it up, you look rip and thick as hell, im impressed for sure!!!

The middleweight class is going to be a tough battle for sure. I'm hoping I can squeak in there but the way my weight's been fluctuating I'm really unsure...I've been hitting cardio like a madman. I think my problem is that I just like food too much!


Been lurking for a while, thought it was about time I posted. You're looking great bro, just goes to show how important having a lean off season is.

Hey thanks for stopping I'm glad youve been followin along. Thanks for the compliment...as for the lean offseason I think it's the only way to go, my problem is that I have a hard time gaining fat/size in the offseason and usually stay lean not by choice. its a double edged sword because its tough to add size, but dieting down is much easier on me.


Can't believe that you're only 182 here! You look huge and cut and I would have guessed at least 190!

Hey thanks alot! 190 would be great...next year :]

[WoopItsKevin]

taken off my buddys phone today
http://i58.photobucket.com/albums/g247/mattankev/SAM_0304.jpg

[WoopItsKevin]

Great leg workout today! Went heavier on squats than i have in a while

Squats
135 x 15
225 x 15
315 x 12
405 x 7

Leg Press - Very close stance with knees pointed outward
4 PPS x 15
6 PPS x 12
8 PPS x 6

Leg Extensions
70 x 20
130 x 14
190 x 6

Standing Leg Curls
40 x 15
60 x 13
80 x 7

Dumbbell Stiff Legs
60 x 3 sets of 20

[_Machine_]

taken off my buddys phone today
http://i58.photobucket.com/albums/g247/mattankev/SAM_0304.jpg

"We have a situation"

[WoopItsKevin]

Came back home to buffalo today so i can get up and do cardio tomorrow morning and still make pre-judging at the INBF Northern States Supernatural. Hit chest and cruised through it very quickly, but hit 2 PR's on the flat dumbbell press!

Flat Dumbbell Press
60's x 20
80's x 15
100's x 15
120's x 15 - PR
130's x 10 - PR

Incline DB Flyes
45's x 20
60's x 15
80's x 9
45's x 11

Incline Hammer Strength
2 PPS x 15
3 PPS x 9
3 PPS + 10 x 5 drop to 2 PPS drop to 1 PPS

Finished with cable crossovers. ridiculous pump!

[tsajdak]

Came back home to buffalo today so i can get up and do cardio tomorrow morning and still make pre-judging at the INBF Northern States Supernatural.

See you tomorrow bro.

[WoopItsKevin]

See you tomorrow bro.

Good luck today!

[tsajdak]

Good luck today!

One meal down, getting ready to go. Yup yup

[caj]

Anybody heard from Kevin lately?

[Warrior9]

Yeah, I talk to him every now and then, he's ready and he looks good! 5 more days I believe

[caj]

Yeah, I talk to him every now and then, he's ready and he looks good! 5 more days I believe

thanks, man.

repped

[Jrich54338]

Kevin is in full creep mode. Time to get Nasty with it!!!

[tsajdak]

Kevin is in full creep mode. Time to get Nasty with it!!!

I've been hearing good things. Good luck to Kevin and you Rich. Wish I could make it up, dam air force reserves always fall on a weekend when something is going on.

[WoopItsKevin]

Joe nailed it...i've been in official creep mode since seeing trevor at beyond limits in Columbus. No more updated pics, but things are getting good. My only sources of protein have been coming from tilapia (5 meals a day 10-12 oz. per meal) and eggs/egg whites. Carbs are coming from yams yams yamsssss. cardio is at 1 hour per day (2 30 min sessions) at a moderate intensity. I can confidently say my hams have never been this diced. My peak week is nothing special. Hell i wouldnt even call it a peak week, I'm not 'Peaking', i'm just bringing in the best package I can...I'm not going to risk all of the manipulations with water salt fats blah blah blah. If you're shredded, you're shredded. No water or salt manipulation is going to be the magic fix if you're not in shape.

I have heard of some serious competition entering into the show..Ron Primerano for instance (2009 NPC Tri-State heavyweight and overall winner). It'll be great to compete with some big dudes and hopefully I can hold my own.

also, i have no idea what my weight is...haven't weighed myself in at least a week and a half. on that note...off to the gym for more cardio :]

T-Minus 4 days!

[zbert]

I've gone very low on my carbs before but never anything like this. Last february/march before the NSSN I was doing 40-50 carbs a day (making sure to get some pre and post workout). so this is officially the first time every trying it out. This is a pic today I took, after going keto for 4 days..today is a refeed. 182.2 lbs this morning

http://i58.photobucket.com/albums/g247/mattankev/SAM_0297.jpg

180 in this pic is insane man. you have killed it bruh and that was taken awhile ago is crazy. your gonna definitely hold your own at your comp bruh, no worries there.

[jaredmus]

I can almost smell the pro tan, man, kev looks good saw him today, did his work, thats all ill say about that

[_Machine_]

Joe nailed it...i've been in official creep mode since seeing trevor at beyond limits in Columbus. No more updated pics, but things are getting good. My only sources of protein have been coming from tilapia (5 meals a day 10-12 oz. per meal) and eggs/egg whites. Carbs are coming from yams yams yamsssss. cardio is at 1 hour per day (2 30 min sessions) at a moderate intensity. I can confidently say my hams have never been this diced. My peak week is nothing special. Hell i wouldnt even call it a peak week, I'm not 'Peaking', i'm just bringing in the best package I can...I'm not going to risk all of the manipulations with water salt fats blah blah blah. If you're shredded, you're shredded. No water or salt manipulation is going to be the magic fix if you're not in shape.

I have heard of some serious competition entering into the show..Ron Primerano for instance (2009 NPC Tri-State heavyweight and overall winner). It'll be great to compete with some big dudes and hopefully I can hold my own.

also, i have no idea what my weight is...haven't weighed myself in at least a week and a half. on that note...off to the gym for more cardio :]

T-Minus 4 days!

Nice approach to the final week ... most often you see all the changes do more damage than good for most competitors. My good buddy trains with Ron and has good things to say about him ... dude is a beast, which I'm sure you already know LOL

Very excited for you though as it seems like you put together your best package to date. No doubt you will hold your own up there!

[fittofattofit]

T-Minus 4 days!

Good luck - it's hard to picture the guy who might beat you!

[WoopItsKevin]

180 in this pic is insane man. you have killed it bruh and that was taken awhile ago is crazy. your gonna definitely hold your own at your comp bruh, no worries there.

Thanks, I'd love the win but I know being in the heavier class...holding my own is all i can ask for at his point. the works been done, now its time to see where the cards fall!


I can almost smell the pro tan, man, kev looks good saw him today, did his work, thats all ill say about that

yeahhh buddy pro tan date friday cant wait.


Nice approach to the final week ... most often you see all the changes do more damage than good for most competitors. My good buddy trains with Ron and has good things to say about him ... dude is a beast, which I'm sure you already know LOL

Very excited for you though as it seems like you put together your best package to date. No doubt you will hold your own up there!

Thanks Eric I think this is definitely going to be my best package to date by far. I know size-wise I've surpassed my best but I'm hoping that the conditioning is there on stage. Turth be told the lighting in my bedroom where I take these pictures is second to none, so we'll see how those stage lights and some dream/pro tan treat me. As for Ron all i've seen of him are pics from his win 2 years ago...i can only imagine how he'll look come saturday.



Good luck - it's hard to picture the guy who might beat you!

haha thanks, i could point out hundreds of light-heavies that could make me look like a three year old on stage but I do appreciate the compliment. Stay tuned!

[WoopItsKevin]

THREE DAYS OUT!

Okay so in 72 hours I'll be weighed and checked in waiting impatiently at UB, can't believe it's here already. I remember sitting in Chem II almost 11 weeks ago doodling '76 days out' on my paper.

My Plan

Wednesday:
Today I hit my morning cardio at 630am. 30 mins moderate intensity on the bike. I have a chem test today and a 3.5 hour lab right after that so its a hectic ass day for me but after that I'll be in the gym to train shoulders traps and calves, along with 30 more mins of cardio. Then after that I'll get my powo food in a practice my posing/routine. My macros are still pretty consistent, I'm no longer doing keto...just keeping carbs at a moderate level.

Thursday:
Thursday AM I'm just going to do some light high rep ab work. Macros again will be the same as wednesday. No water or salt manipulation is being done at all these last couple days. Thursday night my girlfriend offered to shave my rear end, hams, back, and whereever else i cant reach.

Friday:
Friday AM I'll finish up the shaving, luckily I'm not a hairy guy. After my classes, Jareds going to come on over and slap on a layer of pro tan around 2pm, then again around 7-8pm. Macros will still be the same.

Saturday:
Right in the morning I'll do one coat of dream tan. My water intake will be limited to just enough to quench my thirst at each meal. Meals will include white potatoes, and a protein source. 2 hours before prejudging ill have half of a sub and 5 mins before i get onstage ill have a snickers bar. Ill apply one more coat of dream tan about an hour before i get onstage.

thats all i can think of for now, here we goooo

[tsajdak]

THREE DAYS OUT!

Okay so in 72 hours I'll be weighed and checked in waiting impatiently at UB, can't believe it's here already. I remember sitting in Chem II almost 11 weeks ago doodling '76 days out' on my paper.

My Plan

Wednesday:
Today I hit my morning cardio at 630am. 30 mins moderate intensity on the bike. I have a chem test today and a 3.5 hour lab right after that so its a hectic ass day for me but after that I'll be in the gym to train shoulders traps and calves, along with 30 more mins of cardio. Then after that I'll get my powo food in a practice my posing/routine. My macros are still pretty consistent, I'm no longer doing keto...just keeping carbs at a moderate level.

Thursday:
Thursday AM I'm just going to do some light high rep ab work. Macros again will be the same as wednesday. No water or salt manipulation is being done at all these last couple days. Thursday night my girlfriend offered to shave my rear end, hams, back, and whereever else i cant reach.

Friday:
Friday AM I'll finish up the shaving, luckily I'm not a hairy guy. After my classes, Jareds going to come on over and slap on a layer of pro tan around 2pm, then again around 7-8pm. Macros will still be the same.

Saturday:
Right in the morning I'll do one coat of dream tan. My water intake will be limited to just enough to quench my thirst at each meal. Meals will include white potatoes, and a protein source. 2 hours before prejudging ill have half of a sub and 5 mins before i get onstage ill have a snickers bar. Ill apply one more coat of dream tan about an hour before i get onstage.

thats all i can think of for now, here we goooo

Sounds like an awesome plan. Can't wait to see how you do and see the pics with the hardware. Time to turn all the hard work into some fun and kill it up there bro.

[WoopItsKevin]

Sounds like an awesome plan. Can't wait to see how you do and see the pics with the hardware. Time to turn all the hard work into some fun and kill it up there bro.

Thanks Trevor! this shows definitely all about just having fun...competing with a couple of good friends (joe rich and frank mogavero), plus since its right at the University of Buffalo all of my family will get to be there. I know i'll be the lightest guy in that light heavyweight class so im starting out as an underdog but its all about the size of the fight in the dog right?

i might actually post up a video of some upper body posing that i took last night so stay tuned later!

[caj]

Best of luck, Kevin

You won't need it, buddy. You're going to kill.

[Warrior9]

Just got back from the Mr. Buffalo pre judging. Kevin looked awesome. Huge Legs, thick upper body and that front double bicep :eek:

I had Kevin top 2 in his class

[_Machine_]

Just seen some pics Kevin, lookin thick and conditioned as ever! Bring home the hardware

[WoopItsKevin]

ended up 3rd out of 4...time to grow

[zbert]

well done bruh, you looked crazy from the previous pics man.

[WoopItsKevin]

I weighed in at 182.0 lbs, wearing an undershirt, tshirt, and boxers. here are some shots from the stage, taken by joel voigt

http://i58.photobucket.com/albums/g247/mattankev/208340_10150151461843600_735453599_6738359_132674_ n.jpg http://i58.photobucket.com/albums/g247/mattankev/196350_212479868763183_100000035134083_915176_4361 825_n.jpg

[caj]

ended up 3rd out of 4...time to grow

Great work, man. Can't wait to see the pics

I've never competed so I can't imagine the discipline and dedication it must take to get ready for a show. You've made some incredible improvements to your physique this year.

Be proud of all you accomplished, man. Congrats

[Webber91]

Mate regardless of your place, you looked great. From those pics, your physique looks very balanced, and of course shredded to the bone.