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

**COZ999** · 08-23-2010, 05:39 PM

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

Final Measurements:

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

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

1-14 Weeks

3500cals

GOAL: 200lbs

1 Dec- 22 Jan

Untracked macros/ 3-4 days cardio

GOAL: Stay around 200-205

22 Jan-??? PART 2 CONTEST DIET

TBD

**COZ999** · 08-23-2010, 05:41 PM

Offseason Pics!

Originally Posted by COZ999

Uploaded with ImageShack.us

Originally Posted by COZ999

Uploaded with ImageShack.us

**DavyGrolton** · 08-23-2010, 05:43 PM

Sup COZ

Looks like you forgot to smile bro... lol

Anyway IN!

**COZ999** · 08-23-2010, 05:48 PM

WORKOUTS

MONDAY

Am: 20 min elliptical
PM: Chest/ Upper abs

TUESDAY

AM: NO CARDIO
PM: BACK/ calves

WED:

AM: 20 MIN Jog
PM: OFF

THUR

AM: NO CARDIO
PM: LEGS/ Lower abs

FRI

AM: NO CARDIO
PM: DELTS/TRAPS

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

SUN:

100% OFF

**COZ999** · 08-23-2010, 05:49 PM

Originally Posted by DavyGrolton

Sup COZ

Looks like you forgot to smile bro... lol

Anyway IN!

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

**DavyGrolton** · 08-23-2010, 05:54 PM

Originally Posted by COZ999

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

You have leg pics?

**COZ999** · 08-23-2010, 06:02 PM

AM CARDIO

20 min elliptical- 270 cals

PM: CHEST/ABS

INCLINE SMITH BB

135x10
225x10
275x7

INCLINE DB

120x6
130x5
140x2+2

Floor Smith Press

225x8
245x8
265x7

Lying Cable Flyes

50x10
70x8
85x6

Incline Cable Flyes

60x10
50x10

Chest press Machine

175x10
175x8
175x9

ABS

Nautilus Ab Crunch

40x15
40x12
40x12
40x12

DIET:

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

Normal Diet

Uploaded with ImageShack.us

**COZ999** · 08-23-2010, 06:17 PM

Originally Posted by DavyGrolton

You have leg pics?

I know I have more but i will have to look on my other computer

**COZ999** · 08-23-2010, 06:18 PM

Originally Posted by DavyGrolton

You have leg pics?

I know I have more but i will have to look on my other computer

Originally Posted by COZ999

Uploaded with ImageShack.us

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

**COZ999** · 08-23-2010, 06:19 PM

Uploaded with ImageShack.us

**sloboda** · 08-23-2010, 06:27 PM

SUBBED! do work brah

**devinh** · 08-23-2010, 06:35 PM

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

**The Solution** · 08-23-2010, 06:42 PM

Lets roll Coz!

**ehlisl** · 08-23-2010, 06:42 PM

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

**Blazed** · 08-23-2010, 07:03 PM

IIn for tthis one too.

**patroclus32** · 08-23-2010, 07:05 PM

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

**Trapzillaoo7** · 08-23-2010, 07:20 PM

I am in for the ride!

Brian

**S.O.u.L.m.A.N** · 08-23-2010, 08:10 PM

Big Coz getting shredded! I'm in.

**MKW** · 08-23-2010, 08:56 PM

In!

**alyssa.super** · 08-24-2010, 04:04 PM

Hungry already?

**COZ999** · 08-24-2010, 05:22 PM

WARMUP

Straight Arm Rope

x12
x12
x12
x12

Pullups

x10
x10
x10
x9

T-Bar Row

3plx12
4plx10
6plx10

UH Smith Row

225x10
225x10
225x20

Overhead Pulldown Machine

90x12
135x10
135x9 (same time)

Straight Arm Pulldowns

70x12
100x10
100x10
100x10

Standing Cable Row

100x15
100x15
100x15

CALF PRESS

340x10
390x10
390x8
390x8
390x8

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

**bwelch1985** · 08-24-2010, 06:16 PM

In as always big Coz!

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

**RichKnapp** · 08-24-2010, 07:10 PM

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

**COZ999** · 08-26-2010, 04:50 PM

CARDIO: AM- 20 MIN JOG W/ PUP

THUR 27 AUG 2010

LEGS

Leg Ex Warmup

x15
x15
x15

Squat

Barx20
135x12
225x10
315x10
375x10

DB Lunge

100x8
100x8

Leg Curl

110x10
135x10
150x10
175x12

Leg Press (ss) Leg Ex

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

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

**Blazed** · 08-26-2010, 04:54 PM

Originally Posted by COZ999

CARDIO: AM- 20 MIN JOG W/ PUP

THUR 27 AUG 2010

LEGS

Leg Ex Warmup

x15
x15
x15

Squat

Barx20
135x12
225x10
315x10
375x10

DB Lunge

100x8
100x8

Leg Curl

110x10
135x10
150x10
175x12

Leg Press (ss) Leg Ex

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

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

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

**COZ999** · 08-27-2010, 07:40 PM

Smith Press

135x15
225x8
225x10
225x8

Standing Arnold Press (ss) Behind the Neck Smith

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

Plate raises

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

High Cable Row (rear delt)

85x12
130x12
160x12

Rear DB Flye

45x10
45x15

Seated Shrugs

270x10
270x12
270x12

FST 7 Shoulder Press

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

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

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

**Blazed** · 08-27-2010, 07:45 PM

WWay tto kill it.

**bucsfan** · 08-27-2010, 08:40 PM

subbed! Good luck man!

**sloboda** · 08-28-2010, 05:34 AM

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

**coloBB** · 08-28-2010, 05:46 AM

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

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

Thread Tools

Search Thread

Display

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

Day 1 cardio/chest/abs

You BEAST!

Back/Calves Day 2

Wed 26 AUG 2010

Similar Threads

Trapzillaoo7's Off-Season/Contest Prep Journal and Quest for that Natural Pro Card

Jay cutler talks to Team Body Pro about contest prep

Colobb's contest prep for a pro card with Sporto Driving!!

WNBF Pro Lando33's Contest Prep Thread with help from Team Scivation

Question for all you Contest Prep Veterans

Bookmarks

Bookmarks

Posting Permissions