7 weeks out, PRO CARD w/ TEAM AAFEX. YOU WONT OUTWORK ME!

[COZ999]

I told myself I would never blog my contest prep because I didn't want my competitors to know what I was doing. I always used there blogs as fuel for my fire to work harder. Well guess what, I want my competition to see me busting my as harder than anyone else out there.

I competed on 2 May in the OCB Eastern Regionals. I was fresh off a big win in the OCB Mid Atlantic Classic as the Novice Overall in a huge show. I knew my level of committment and conditioning could not be surpassed. Post contest I told myself I was gonna "bulk" and come back in a year to blow the competition out of the water. Instead I ate like **** and had mediocre workouts. Come 9 Feb my Girlfriend and I parted ways. She left for Texas to be stationed there and I stayed in crappy ass Maryland. I ha a buddy leaving for Officer Schools and wanted to diet down. I decided to cut bulking off early and do a show. I had planned on a 16 May OCB show but found out our bases stupid air show was that weekend and leave was not authorized. Well since I had already made the choice I bumped up to a 2 May show. So I had 11 weeks to bring what I had ain august plus some. Problem was I had gained back alot of Bodyfat. Starting from day 1, I was in a mad scramble to get right in 11 weeks.






11 weeks later.....




[





more pics to come(had lots of professional pics taken, so I want to post those once I get them)

I placed second in Juniors. 1st Place was just one of those genetic freaks you hope doesn't show up but always does. I also took 2nd in Open. It was one of those losses that hurts because it was so close. It could have gone either way but that day the judges just went with the other competitor. I had lots of support there between family and friends. They know how hard I worked so and how close I was. All in All I learned alot, like dont listen to jokers on bb.com tell you how to pose. (most of them never competed and dont know anything) Go with your instinct. After much review of pictures everyone determined my other posing style suited my body much better. I also learned that you have to find the even balance between size and conditioning, a little one way could throw off your game. I put 4 solid pounds of muscle on since August, so now its just time to chisel away the remaining fat. This log will contain pictures as well as daily macros/diet and workouts. I will try to update daily but between physics at night and work I cant make any promises. But I can promise you this, I will not be outworked by my competition.
20 June 09
USBF Battle of the York Pro Qualifier. My target show.

GOALS: Better conditioning, Maintain Size, Striated Glutes, OUTWORK EVERYONE!

[COZ999]

I had my schedule all planned out for my meals on show day. Complex carbs for carb up, Simple sugars before stepping on stage, high sodium, fat, carb meal.

All day: (other than chicken/protein/rice cakes/pb/ sweet potatoes/ steak/ regular potatoes)
4 oreo Cakesters
1 Zebra Cake
6 inch Italian BMT
Post Prejudging
6 Inch Buffalo Chicken w/ Salt and Vinegar chips
Before Finals
6 inch Italian BMT

POST CONTEST
Chips
1 beer
Pepperoni
Cheese
2 servings Mama Coz's Pasta casserole
Bread
4 meatballs
1.5 creme donuts from Jersey Bakery
Few choc chip cookies

[COZ999]

So I woke up and couldnt believe the show was already over. I decided to grab a bowl of cereal while my g.f was still asleep. She is dieting now for her first figure show. She loves cereal and I didnt want her to get mad watching me eat it
(THIS WILL ALL BE IN MILITARY TIME. TO FIGURE OUT AFTER 12oclock, take the number ad subract by 12. i.e. 1600 = 4oclock PM
0700- Bowl of Fiber One Caramel Delight / Bowl of PB Puffins (didnt like them one bit)
SLEEP
0930- My parents stayed the night at the Hampton Inn so being cheap as I am, decided to go eat at their free breakfast buffett instead of pay at IHOP.

2 English Muffins
4 egg patties (the typical ones hotels always have)
Rice Krispies mixed with Berry Yogurt
2 small Chocolate Muffins
Tiny glass of OJ
Fruit Salad

Although it was a lot of food it was still pretty healthy.

1230
3 Rice Cakes w/ PB Spreadable w/ Grape Jelly
Scoop of Ispoure.
2 sc Extend

WORKOUT!

When I told my friends I was going to the gym, they thougt I was crazy. WHen guys at the gym saw me they thought I was crazy. They said who competes and diets for 11 weeks and comes to the gym the day after there show. ME THATS WHO! I decided to hit back and bi's so my girlfriend and I could work out together




Pullups:
BW x 20
BW x 15
BW x 15

Straight Arm Pulldowns (ss) Underhand Grip Lat Pulldowns

50x10/180x8
50x10/190x8
50x10/210x6
50x10/150x8 Rest Pause

Smith Deadlifts (ss) Smith BB Row

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

Close Grip Cable Row

160x12
180x8
180x8

BICEPS

Arm Blaster Ez Bar Curls

60x14
80x10
100x10

Hammers

35x10
35x10

CARDIO:

2 min Warm up

18 Bike Sprints

15sec Sprint/45 sec Rest

Best workout in my life. I couldnt stomach my second place finish so instead of blaming the judging or the piss poor lighting I focused that energy on throwing around some heavy ass weight, and busting the bearings on stationary bikes

1430

(4) PB Crunch Rice Cakes

1445

1 sc All the Whey protein(check that stuff out, great macros for dieting)
2 scoops Xtend

1600
Plate of Pasta Casserole from night before
Bread

1930
Plate of Pasta Casserole
Bread

2200
Protein Shake

This ends my crappy eating. 1.5 days of a lax diet and I am back on it tommorrow. I am getting sushi bought for me as well as meeting with some of my girlfriend's old friends at Texas Roadhouse. I will not be over indulging and will stay within reason. After that, Its game time. Everything counted just like before. I use an excel spreadsheet which is easy to follow. Take Care.

[str8flexed]

whoa... you won't outwork me... that's not team aaefx... that's team norton!!!!! LOL good luck man

[Turkish1530]

Hey man, just wanted to say you have an interesting contest prep log going on here! I would love to see more pics from the show you competed in and hopefully get some comparison shots of you and the guy who took 1st! Definitely post of the professional pics when you get them, are they from backstage? or a photographer took them when you were on stage???
Anyways brother nice work, sometimes I believe that taking 2nd place is the best thing that can happen to a hardcore competitor, it is like that 2nd place just haunts you which in turn makes you work like an animal in the gym!

[COZ999]

Layne my apologies, I didnt even realize I had wrote that in the top until u pointed it out. One of your clients is my training partner and always smacks me and says it, so it is ingrained in me haha. I am attempting to change it but bb.com server is acting crazy.

[COZ999]

Turk,
I am a huge fan. Ur recent show pics really motivated me. I thought for most of my shows I was conditioned but you managed to bring size and ridiculous conditioning to the stage, and my hat goes off to you. I have so many pics but not quite as good as the shots from ocb. im pretty much in every shot from 160 on in the Prejudging album http://www.photoreflect.com/pr3/orde...X000159&po=159

and in the finals page alot too. Figured that I would shell out the money for pro shots and wouldnt win overall haha. The guy that took all the pictures pull me aside and took some extra shots of me because he wanted som good material for the Fitness and Physique magazine which I thought was cool.

[str8flexed]

Layne my apologies, I didnt even realize I had wrote that in the top until u pointed it out. One of your clients is my training partner and always smacks me and says it, so it is ingrained in me haha. I am attempting to change it but bb.com server is acting crazy.

hey bro i was just kidding with you. You can use it if you like. doesn't bother me, i was just busting your balls.

good luck!

[COZ999]

hey bro i was just kidding with you. You can use it if you like. doesn't bother me, i was just busting your balls.

good luck!

haha alright cool. Thanks Layne. You too have been a huge inspiration. Congrats to your wife also. She did great in her show. I have my girlfriend watching her posing from ********, so in 7 weeks she too can rock the stage.

[TigerStealth]

I don't believe my eyes!! Big Coz making a log on bb.com??? Maybe i'll make a fake profile and start posting some crazy ass pics like SOMEONE did to me last year

In all seriousness, I have trained with a lot of people, including some WNBF pro bodybuilders and I have NEVER seen anyone work harder than Coz. His diet is very demanding, his cardio is always intense, his lifts are always heavy, and his attitude is always great. Coz will be on 50g carbs for the day and HE will be the one pushing ME (i'm offseason) to work harder, to stop whining, etc lol.

Coz made an amazing showing at the OCB Eastern Regional, and was beat out by the slimmest of margins in the open class, losing to the overall show winner. When I was in the audience at pre-judging I thought Coz was the victor, and upon review of the pictures I still stand by that opinion. However, the other guy also looked amazing and did earn his 1st place spot.

So since saturday was the competition, obviously Coz took a day off today to rest, pig out, and chill right? WRONG, he informed me that on sunday that he destroyed back/bi's doing a 405 deadlift and 225 bb rows Superset...1 day post-contest!!

June 20th. Pro card.

--Joe

[TigerStealth]

[TigerStealth]

MORE TO COME!

[TigerStealth]

OPEN Classs Order of placings: 2, 3, 1, 5, 4




OPEN order of placings: 1, 4, 2, 3



OPEN order of placings: 1, 4, 2, 3




OPEN order of placings: 1, 4, 2, 3

[TigerStealth]

OPEN class placing: 1, 3, 2, 4



OPEN class order placing: 4, 2, 3



THE CHAMP is HERE-->

[rockevans]

Awesome!!!

[Turkish1530]

Turk,
I am a huge fan. Ur recent show pics really motivated me. I thought for most of my shows I was conditioned but you managed to bring size and ridiculous conditioning to the stage, and my hat goes off to you. I have so many pics but not quite as good as the shots from ocb. im pretty much in every shot from 160 on in the Prejudging album http://www.photoreflect.com/pr3/orde...X000159&po=159

and in the finals page alot too. Figured that I would shell out the money for pro shots and wouldnt win overall haha. The guy that took all the pictures pull me aside and took some extra shots of me because he wanted som good material for the Fitness and Physique magazine which I thought was cool.

Haha thanks man! That is awesome, i really did not expect to get that haha, i really appreciate it i worked my tail off and it all paid off in the end!

Anyways man pics look awesome brother!! That is sweet the OCB has those pics up online, great quality and u look freakin sweet man! So this photographer is gonna put u in this magazine? thats sweet.

[Turkish1530]

THE CHAMP is HERE-->

yeahhh budddy! That is what i call ridiculous...

[TigerStealth]

whoa... you won't outwork me... that's not team aaefx... that's team norton!!!!! LOL good luck man

Layne my apologies, I didnt even realize I had wrote that in the top until u pointed it out. One of your clients is my training partner and always smacks me and says it, so it is ingrained in me haha. I am attempting to change it but bb.com server is acting crazy.

haha thats me...sorry Layne! We just both admire you and want to bring maximum intensity when we train.

--Joe

[Turkish1530]

OPEN Classs Order of placings: 2, 3, 1, 5, 4




OPEN order of placings: 1, 4, 2, 3



OPEN order of placings: 1, 4, 2, 3




OPEN order of placings: 1, 4, 2, 3

Hey man thanks for the pics, he looked great and his class seemed very close and tough.......what was ur take on the placings and his class in general since you were there???

[TigerStealth]

Hey man thanks for the pics, he looked great and his class seemed very close and tough.......what was ur take on the placings and his class in general since you were there???

Let me first say that Coz and I have discussed this and we both agree that what happened has happened and we would prefer not to dwell on the placings and second guess the judges. The class winner is a hell of a bodybuilder and deserved to win.

But with that said, I always say that pictures do not tell the whole story, even the professional ones, especially because they dont relate "stage presence." There is no question that Coz had the best stage presence, and in my opinion he also had far better posing than did the class winner. I would give the "intangible" factors to Coz.

As for the physique comparisons, I also feel that Coz slightly edged out the class winner, but not in every pose. Some poses Coz one very clearly (front lat spread) and others the class winner probably won. The class winner did have more density, muscle thickness, and muscle maturity. The class winner had slightly more muscle on his delts/arms and maybe a little thicker legs.

Conditioning was very close, Coz was the only competitor with those nasty cross-striations in his quads, but his hamstrings could have been a tad bit sharper. Coz had more chest striations than the class winner and the class winner also had some lose fat skin on his lower abs. Additionally, the head judge forgot to call the Abdominal and Thigh pose during pre-judging, which is a pose that arguably Coz would have won.

All in all I do not want to complain about the result and I think Coz would agree we should not question the judges. We will use this 2nd place finish as motivation to guarantee that next time he steps on stage, there will be no doubt and the judges will have no choice but to place him first.

[COZ999]

let me first say that coz and i have discussed this and we both agree that what happened has happened and we would prefer not to dwell on the placings and second guess the judges. The class winner is a hell of a bodybuilder and deserved to win.

But with that said, i always say that pictures do not tell the whole story, even the professional ones, especially because they dont relate "stage presence." there is no question that coz had the best stage presence, and in my opinion he also had far better posing than did the class winner. I would give the "intangible" factors to coz.

As for the physique comparisons, i also feel that coz slightly edged out the class winner, but not in every pose. Some poses coz one very clearly (front lat spread) and others the class winner probably won. The class winner did have more density, muscle thickness, and muscle maturity. The class winner had slightly more muscle on his delts/arms and maybe a little thicker legs.

Conditioning was very close, coz was the only competitor with those nasty cross-striations in his quads, but his hamstrings could have been a tad bit sharper. Coz had more chest striations than the class winner and the class winner also had some lose fat skin on his lower abs. Additionally, the head judge forgot to call the abdominal and thigh pose during pre-judging, which is a pose that arguably coz would have won.

All in all i do not want to complain about the result and i think coz would agree we should not question the judges. We will use this 2nd place finish as motivation to guarantee that next time he steps on stage, there will be no doubt and the judges will have no choice but to place him first.

amen!

[itsgroll]

Hey man, just wanted to say you have an interesting contest prep log going on here! I would love to see more pics from the show you competed in and hopefully get some comparison shots of you and the guy who took 1st! Definitely post of the professional pics when you get them, are they from backstage? or a photographer took them when you were on stage???
Anyways brother nice work, sometimes I believe that taking 2nd place is the best thing that can happen to a hardcore competitor, it is like that 2nd place just haunts you which in turn makes you work like an animal in the gym!

that natural freak that took first is this guy:
the black guy to the left...he is only 21yrs old and this is his second comp!! WTF

[COZ999]

5/4/09

Chest/Tri's

Incline DB
*55x12
85x8
95x8
110x5+2

Smith Incline
185x8
205x8
225x7
135x14 (Scary Pause)

Bench
185x8
185x8
225x4/135x6

Incline Flyes (ss) Dips

55x10/BWx8
55x8/BWx7
55x10/BWx7

TRI's

Pressdowns
50x10
57.5x6
35x12

Pushups
xfailure
xfailure

NOTES:
*warmup set
+ = spotted reps


AM
Cardio: Elliptical 25 min- 350cals
PM
Cardio: Treadmill 25min- (4.5/15%)- 385 cals

WILL POST DIET AFTER DINNER

[Inklined]

cngrats on the show bro.. where you stationed at?? i think i remember seeing u on the OCB board...

[italianplaya30]

hmmmmmmmmmmmmmmmmmmmmmmmm....i got so much to say yet so little time

1st off

Congrats on ur placing man!!

2nd
Its a rumor that me and joe might both be there backstage at the next show

3rd
Now that u have a log i can photoshop your pic next to my pics and use it as motivation!

Ur the man and i hope my advice today help
i think thats a great approach for u

i'll be watching this thread closely!

[stayfit2008]

Get at it ,..yea!! I here ya on the second place bid! I fell to a rather hefty genetic freak for my Masters Pro-card! Even tho I took first in the Open class,..he took the overall show as well! Get'em in June!

[Turkish1530]

Let me first say that Coz and I have discussed this and we both agree that what happened has happened and we would prefer not to dwell on the placings and second guess the judges. The class winner is a hell of a bodybuilder and deserved to win.

But with that said, I always say that pictures do not tell the whole story, even the professional ones, especially because they dont relate "stage presence." There is no question that Coz had the best stage presence, and in my opinion he also had far better posing than did the class winner. I would give the "intangible" factors to Coz.

As for the physique comparisons, I also feel that Coz slightly edged out the class winner, but not in every pose. Some poses Coz one very clearly (front lat spread) and others the class winner probably won. The class winner did have more density, muscle thickness, and muscle maturity. The class winner had slightly more muscle on his delts/arms and maybe a little thicker legs.

Conditioning was very close, Coz was the only competitor with those nasty cross-striations in his quads, but his hamstrings could have been a tad bit sharper. Coz had more chest striations than the class winner and the class winner also had some lose fat skin on his lower abs. Additionally, the head judge forgot to call the Abdominal and Thigh pose during pre-judging, which is a pose that arguably Coz would have won.

All in all I do not want to complain about the result and I think Coz would agree we should not question the judges. We will use this 2nd place finish as motivation to guarantee that next time he steps on stage, there will be no doubt and the judges will have no choice but to place him first.

first off how the heck do u forget the call an abs and thigh pose in the prejudging...when the judging is actually being done????! Anyways 2nd, I think that you have a very good evaluation of the show and just as u said there is no reason to dwell on a 2nd place finish, use that 2nd place to motivate you in teh gym and bring you in even better at your next show!

When I competed in the 2009 NPC Natural Ohio I won the junior mens (which was an amazing accomplishment) and then I placed 2nd in the Open light-heavyweight class (lost to the guy who ended up winning the Overall show by 1 point!) and at first we honestly thought that he just straight up beat me (his legs were massive), but then when we checked out the pics on MD, we truthfully thought i had him.....so what i did instead of complain and dwell on it, I got back in the gym training my tail off and right back to the diet hardcore and 2 weeks later I won the Overall title at the 2009 NGA Natural Pittsburgh and won my Natural Pro Card at 21 years old........that is how u gotta use 2nd place brother!!!!!

[TigerStealth]

first off how the heck do u forget the call an abs and thigh pose in the prejudging...when the judging is actually being done????! Anyways 2nd, I think that you have a very good evaluation of the show and just as u said there is no reason to dwell on a 2nd place finish, use that 2nd place to motivate you in teh gym and bring you in even better at your next show!

I was very mad when i realized the head judge skipped the abs/thigh pose...I almost yelled out: "you forgot the abs/thigh pose!"

When I competed in the 2009 NPC Natural Ohio I won the junior mens (which was an amazing accomplishment) and then I placed 2nd in the Open light-heavyweight class (lost to the guy who ended up winning the Overall show by 1 point!) and at first we honestly thought that he just straight up beat me (his legs were massive), but then when we checked out the pics on MD, we truthfully thought i had him.....so what i did instead of complain and dwell on it, I got back in the gym training my tail off and right back to the diet hardcore and 2 weeks later I won the Overall title at the 2009 NGA Natural Pittsburgh and won my Natural Pro Card at 21 years old........that is how u gotta use 2nd place brother!!!!!

Awesome accomplishment Turk, you motivate and inspire others.

[COZ999]

I will be entering everything via excel w/ macros, but until then here you go. I leave nothing out. My mom brought donuts for my post show so I had to have one last jelly donut. Jersey Bakeries make by far the best donuts. It wasnt even worth it tho. Straight stale

0600-
Jelly Donut
1 cup eggology
3 slices Turkey Bacon
156g Shredded Potato

Intra W/O
2 sc Core ABC's

0830-Post workout
1 scoop All the Whey
2 sc Xtend
3 PB Rice Cakes

1000- After my Reenlistment
3 oz 99% FF Chicken
150g Sweet Potato

1230- (my last cheat was suppose to be pizza hut buffet but I declined)
Sushi

1500-
2 Rice Cakes
1 tbs PB
1 sc Isopure
2 Sc Core ABC's

CARDIO

1730
3 Rice Cakes
1 Sc Isopure
2 sc ABC's

1900- (went to Texas Roadhouse to meet with Girlfriend's old co-workers)
6oz Sirloin (healthy steak they had)
Lg Sweet Potato
House Salad w/ Red Wine vinegar

2200
1 sc Evopro
2 sc Powdered PB

[italianplaya30]

I will be entering everything via excel w/ macros, but until then here you go.

Bro y dont u use fitday.com

its much easier! Plus depending on the type of fone u have...u can even use it on ur fone