Kevin 'The Specimen' Schosek's Journey to a Natural Pro Card

[WoopItsKevin]

Hey everybody, my buddy Matt suggested I start a log for my prep to the 2010 Spring season, so here it is..enjoy!

I will be competing on March 20th at the INBF Northern States Supernatural at Maryvale HS in Buffalo, NY.

A little history about myself:
I began training in March of 2006 in my high school's tiny little excuse for a weight room, with 2 bench presses, a few dumbbells and EZ-Bars, and a low-iso row machine that everyone used to work biceps instead of back. As with everybody when they begin, I only really trained chest and arms hard...everything else was just hit to get it out of the way. I began bodybuilding when I got to college (Brockport) and some buddies told me to try and compete...which brings me to my competition history.

Competition History:
2008 NPC Mr. Buffalo - Open Lightweights - 5th place out of 5
2009 NPC Mr. Rochester - Open Welterweights - 2nd place out of 6 - Earned national qualification

My current training split is as follows:
Monday ? Biceps
Tuesday ? Chest
Wednesday ? Back
Thursday ? Triceps
Friday ? Legs
Saturday ? Shoulders
Sunday ? Off

My current macronutrients as of 9 weeks out of the show:
Regular Day
Protein - 258 grams
Carbs - 220 grams
Fats - 45 grams
Re-Feed Day (Friday)
Protein - 251 grams
Carbs - 389 grams
Fats - 39.5 grams

With all that being said, I hope you all follow along as I try to earn natural pro status. I have 3 chances to do so this spring, at the INBF NSSN and 2 NGA shows in April. I believe if I earn a pro-card at an NGA show it would make me the youngest NGA pro as of now..could be wrong though.

[sloboda]

Finally

[jked4life]

Looks like I'm the first one in on this one.


I wish you the best of luck, but not too much luck since I'll be competing against you at at least two of these shows, lol (different weight class though). You've got a great base on you and you are going to do extremely well. Based on the pic you posted on the other board, your conditioning is going to be excellent as well.

[WoopItsKevin]

Forgot to include some pictures and videos to jump start this!

These are from the NPC Rochester this past June. I weighed in at 157 pounds, and dieted for 7 weeks.



Now here a couple of my most recent pictures, taken during my prep for the INBF Northern States Supernatural. I'm doing a 14 week prep and am 6 weeks into it so far, weighing 165 pounds in the morning.

[WoopItsKevin]

Looks like I'm the first one in on this one.


I wish you the best of luck, but not too much luck since I'll be competing against you at at least two of these shows, lol (different weight class though). You've got a great base on you and you are going to do extremely well. Based on the pic you posted on the other board, your conditioning is going to be excellent as well.

Hey thanks for the compliment, I wish you the best of luck as well...only thing to do now is just grind out the last few weeks! You look awesome man especially the back double bi, it looks like your bread and butter pose.

[RichKnapp]

I'll be following.

[Whomper107]

I'll be watching this one. Pretty impressive conditioning for only 7 weeks of dieting at the NPC show man, how far above your contest weight do you sit in the offseason?

[RossDB]

Nice, mabye ill compete against you in a few years

[WoopItsKevin]

I'll be following.

Thanks Rich!

I'll be watching this one. Pretty impressive conditioning for only 7 weeks of dieting at the NPC show man, how far above your contest weight do you sit in the offseason?

Thanks, it was a relentless 7 weeks but definitley paid off. I got up to around 172-173 pounds before the NPC Rochester, and I began this prep at around 174-175 pounds.

Nice, mabye ill compete against you in a few years

Sounds good to me, who knows where we'll be at in a few years

[_Machine_]

Some nasty quad separation for 8 weeks out man ... I'll be followin

[AustrianOakJr]

Hey man, you've got a really well balanced physique. Im sure you'll do really well. Im a Rochester guy also, so i'll probably see you around at some point.

[AllDai]

Looking good bro! I'll definitely stick around to see how this goes.

[WoopItsKevin]

Some nasty quad separation for 8 weeks out man ... I'll be followin

Thanks Eric the light does some good justice for me in the pics, but hopefully I can really bring it out now that I'm starting to do my cardio in the morning and actually training legs hard.

Hey man, you've got a really well balanced physique. Im sure you'll do really well. Im a Rochester guy also, so i'll probably see you around at some point.

Hey Sean thanks I appreciate that, I was at your show this past Fall, my roomate Lester Gale took 2nd in the junior division and 2nd in the light-heavyweights to Gene Ring. (Personally I liked your shape and size better that Pryzbyla's physique and thought you had the overall in the bag..but that will certainly come soon enough)

Looking good bro! I'll definitely stick around to see how this goes.

Alright glad to hear it! :] I'll keep the posts coming

[WoopItsKevin]

Did some shoulders today, overall an awesome workout. I only hit each bodypart once per week, so I tend to obliterate that bodypart when it is trained...so far it has worked well for me as long as my nutrition is up to par.

Dumbbell Side Laterals (Warm-Ups)
15's x 20
25's x 15
30's x 15

Seated Dumbbell Press
50's x 20
75's x 15
85's x 8
90's x 7 (2 w/ help)
80's x 8 drop to 60's x 5

Dumbbell Side Laterals
35's x 12
40's x 8 drop to 25's x 12 drop to 10's x 10

Barbell Upright Rows
135 x 10
145 x 7
155 x 5 drop to 135 x 4

Rear Delt Flyes (lying stomach down on an incline bench) superset with high cable face-pulls

Front Dumbbell Raise
30's x 15
45's x 9
40's x 8

Barbell Shrugs
135 x 20
225 x 15
275 x 10

[AustrianOakJr]

Hey Sean thanks I appreciate that, I was at your show this past Fall, my roomate Lester Gale took 2nd in the junior division and 2nd in the light-heavyweights to Gene Ring. (Personally I liked your shape and size better that Pryzbyla's physique and thought you had the overall in the bag..but that will certainly come soon enough)

Thanks man. Pryzbyla had the conditioning on me. Had I peaked properly, it would have been closer, but he was leaner. I probably wont be on stage until 2011, but hopefully that will be my time!

[WoopItsKevin]

Thanks man. Pryzbyla had the conditioning on me. Had I peaked properly, it would have been closer, but he was leaner. I probably wont be on stage until 2011, but hopefully that will be my time!

True, he did have the conditioning...on everybody. I guess that comes down to the age-old conditiong vs. size and shape battle that we all know so well. As far as I see it, 2011 is yours to take home the big prize.

[sloboda]

haha damn this log is blooming fast. I just got back into lifting this past week, I took two months off actually. I'm gonna use your routine it looks great

[FATHER FLEX]

You are going to do very well.

[WoopItsKevin]

haha damn this log is blooming fast. I just got back into lifting this past week, I took two months off actually. I'm gonna use your routine it looks great

Yeah man this is awesome hah thanks for the heads up to put this thing on here. As for the routine, I like it a lot because it gives me my off day right after shoulders which is good because I injured my shoulder last year and like to rest it before involving at all in another workoutl.

You are going to do very well.

I've got my fingers crossed!

[jaredmus]

Wanted to say not to highjack this thread at all but, im also competinig in this show and was posing with kev yesterday, pics do him no justice his arms and quads are looking insane right now, his hammys look great as well, guy is great to me one of my closest friends and helps me with everything and is pushing me to go after my pro card b4 im 21 just like he is going to do. Just another bit of info KEvin lester and myself are all sponsored by Genr8 Vitargo and would like to give a shout out to Anthony Almada for believing in us. We will not dissapoint, we will all be on stage together on april 10 and 24, hopefully all in an overall posedwon, Kevin in the lights lester in the light heavy and myself in the middles.

[sloboda]

I noticed your carbs are above moderate - i'm guessing you kept your diet in check and stayed lean in the off season?

also any cardio?

[WoopItsKevin]

I noticed your carbs are above moderate - i'm guessing you kept your diet in check and stayed lean in the off season?

also any cardio?

Yeah my metabolism is unreal and forces me to stay lean in the offseason. For about a month before beginning my cut I was eating Burger King every night as my last meal before bed (couple hamburgers, fries, milkshake) and was taking in a lot during the day...and only put on 2 pounds I think it was. This offseason will be taken much much more seriously as I plan on doing 2 things in 2011... either a pro show (if the stars align and I win my pro card this year) or competing nationally

As for cardio, for the past 6 weeks I've been doing 20-25 mins elliptical intervals immediately post-workout. I would bring my Vitargo and whey with me to the gym and drink those immediatley after training, then hop on the elliptical. Now that I'm under 8 weeks out I'm doing cardio at 6:30 am on Monday, Wednesday and Friday.....Saturday at 8 am and Sunday at noon because that's when the gym opens. Just 30-45 minutes of interval cardio on the elliptical.

[debrovnik]

Jealousy @ legs

[WoopItsKevin]

Jealousy @ legs

Thanks man! Deep squats have done the trick for me :] it's a love-hate relationship haha

[WoopItsKevin]

Newest shot taken tonight...just under 8 weeks out, really need to start hitting it harder if I want to bring the conditioning I'd need to even contend for the overall.

[sloboda]

your chest looks like it got cracked in half haha genetics do that?

[WoopItsKevin]

your chest looks like it got cracked in half haha genetics do that?

Yeah unfortunately I've always had that separation there it sucks. It's been like that since I started training in high school and I've tried everything to fill it in but I don't think it's happening anytime soon. On that note, I gotta go train chest today I'll be back later with how it went.

[VS2]

Were are proud to have you guys on board! All three of you are great representatives of the brand we are hard ar work building! If we all do our part we ALL will be at the top of this industry!

[jaredmus]

Were are proud to have you guys on board! All three of you are great representatives of the brand we are hard ar work building! If we all do our part we ALL will be at the top of this industry!

Thanks I completely agree like, we are busting are butts in the gym and on these boards trying to show people that Genr8 Vitargo is one of the best supplements and companies out there!

[WoopItsKevin]

My newest ab shot that I took this morning around 9 am.