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
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Results 1 to 30 of 635
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08-23-2010, 05:39 PM #1
Big Coz's Contest Prep to 3 Pro Cards.....Natural Freak. Team All American EFX
Last edited by COZ999; 08-23-2010 at 05:45 PM.
BIG COZ - ALL AMERICAN EFX BOARD REP
ISSA CPT: https://www.issacertifiedtrainer.com/anthonycosentino
Log for my Pro Season:
http://forum.bodybuilding.com/showthread.php?t=139916333
"Tough times dont last...tough people do!"
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08-23-2010, 05:41 PM #2
Offseason Pics!
Originally Posted by COZ999
Uploaded with ImageShack.us
Uploaded with ImageShack.us
Uploaded with ImageShack.us
Uploaded with ImageShack.usOriginally Posted by COZ999
BIG COZ - ALL AMERICAN EFX BOARD REP
ISSA CPT: https://www.issacertifiedtrainer.com/anthonycosentino
Log for my Pro Season:
http://forum.bodybuilding.com/showthread.php?t=139916333
"Tough times dont last...tough people do!"
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08-23-2010, 05:43 PM #3Banned
- Join Date: Jun 2010
- Age: 31
- Posts: 1,251
- Rep Power: 0
Sup COZ
Looks like you forgot to smile bro... lol
Anyway IN!
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08-23-2010, 05:48 PM #4
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% OFFBIG COZ - ALL AMERICAN EFX BOARD REP
ISSA CPT: https://www.issacertifiedtrainer.com/anthonycosentino
Log for my Pro Season:
http://forum.bodybuilding.com/showthread.php?t=139916333
"Tough times dont last...tough people do!"
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08-23-2010, 05:49 PM #5bro scientist NEVER SMILE ! hahaha. thanks for joining this is gonna be a good oneOriginally Posted by DavyGrolton
BIG COZ - ALL AMERICAN EFX BOARD REP
ISSA CPT: https://www.issacertifiedtrainer.com/anthonycosentino
Log for my Pro Season:
http://forum.bodybuilding.com/showthread.php?t=139916333
"Tough times dont last...tough people do!"
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08-23-2010, 05:54 PM #6Banned
- Join Date: Jun 2010
- Age: 31
- Posts: 1,251
- Rep Power: 0
You have leg pics?Originally Posted by COZ999
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08-23-2010, 06:02 PM #7
Day 1 cardio/chest/abs
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.usBIG COZ - ALL AMERICAN EFX BOARD REP
ISSA CPT: https://www.issacertifiedtrainer.com/anthonycosentino
Log for my Pro Season:
http://forum.bodybuilding.com/showthread.php?t=139916333
"Tough times dont last...tough people do!"
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08-23-2010, 06:17 PM #8I know I have more but i will have to look on my other computerOriginally Posted by DavyGrolton
BIG COZ - ALL AMERICAN EFX BOARD REP
ISSA CPT: https://www.issacertifiedtrainer.com/anthonycosentino
Log for my Pro Season:
http://forum.bodybuilding.com/showthread.php?t=139916333
"Tough times dont last...tough people do!"
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08-23-2010, 06:18 PM #9I know I have more but i will have to look on my other computerOriginally Posted by DavyGrolton
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.BIG COZ - ALL AMERICAN EFX BOARD REP
ISSA CPT: https://www.issacertifiedtrainer.com/anthonycosentino
Log for my Pro Season:
http://forum.bodybuilding.com/showthread.php?t=139916333
"Tough times dont last...tough people do!"
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08-23-2010, 06:19 PM #10
Uploaded with ImageShack.usBIG COZ - ALL AMERICAN EFX BOARD REP
ISSA CPT: https://www.issacertifiedtrainer.com/anthonycosentino
Log for my Pro Season:
http://forum.bodybuilding.com/showthread.php?t=139916333
"Tough times dont last...tough people do!"
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08-23-2010, 06:27 PM #11swoleboda
- Join Date: Mar 2007
- Age: 32
- Posts: 3,532
- Rep Power: 3783
SUBBED! do work brah
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08-23-2010, 06:35 PM #12Time to get big
- Join Date: Aug 2008
- Location: Jacksonville, Florida, United States
- Age: 41
- Posts: 3,660
- Rep Power: 1992
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.
CAN and WILL
100% Natural Bodybuilding
www.3DMUSCLEJOURNEY.COM
www.biolayne.com
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08-23-2010, 06:42 PM #13Banned
- Join Date: May 2007
- Location: Erie, Pennsylvania, United States
- Age: 36
- Posts: 109,849
- Rep Power: 0
Lets roll Coz!
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08-23-2010, 06:42 PM #14IFPA Pro Bodybuilder
- Join Date: Jan 2006
- Location: Wenatchee, Washington, United States
- Age: 43
- Posts: 5,654
- Rep Power: 5093
HELL's yeah Big COZ! Ain't nothing to it but to do it!!
Lukus Ehlis
B.S. Exercise Science
IFPA Natural Pro Bodybuilder
---------------------------------
YouTube:
https://www.youtube.com/user/ehlisl
---------------------------------
Instagram:
http://instagram.com/ehlisl
---------------------------------
Twitter
http://twitter.com/#!/ehlisl
---------------------------------
Blog : Trove26
http://www.trove-26.blogspot.com
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08-23-2010, 07:03 PM #15Smokin
- Join Date: Oct 2008
- Location: Centereach, New York, United States
- Age: 36
- Posts: 4,247
- Rep Power: 2466
IIn for tthis one too.
Instagram - @gourmetpaul
Powerbuilding Log
http://forum.bodybuilding.com/showthread.php?t=172129013
Offering full contest prep, body transformation, and nutritional coaching. PM for inquiries.
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08-23-2010, 07:05 PM #16
In for this! I know you will kill it Coz. Come show time I would not wanna be competing against you.
500lb deadlift crew
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08-23-2010, 07:20 PM #17Registered User
- Join Date: Feb 2004
- Location: Waukon, Iowa, United States
- Age: 49
- Posts: 2,090
- Rep Power: 431
You BEAST!
I am in for the ride!
BrianCheck out our Supplement and Fitness Clothing Line! http://www.beyonddriven.com
Brian Ahlstrom
IFPA, NGA and PNBA Natural Pro Bodybuilder
Beyond Driven - www.beyonddriven.com and www.********.com/wearebeyonddriven
Ahlstrom Fitness Consulting- www.********.com/ahlstromfitnessconsulting
@YouTube - http://www.youtube.com/AhlstromFitness and http://www.youtube.com/BeyondDriven
Follow us on Twitter @ahlstromfitness and @werbeyonddriven
http://www.youtube.com/watch?v=V0VNOcV74Es&feature=plcp
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08-23-2010, 08:10 PM #18Healthy in mind/body/soul
- Join Date: Sep 2007
- Location: Ottawa, Ontario, Canada
- Age: 39
- Posts: 1,487
- Rep Power: 426
Big Coz getting shredded! I'm in.
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08-23-2010, 08:56 PM #19Registered User
- Join Date: Jul 2007
- Age: 35
- Posts: 3,734
- Rep Power: 1538
In!
"Making my own luck" towards a 1000 pound total:
http://forum.bodybuilding.com/showthread.php?t=117767701&p=981675523&viewfull=1#post981675523
Currently rebuilding on 5/3/1.
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08-24-2010, 04:04 PM #20Registered User
- Join Date: Mar 2009
- Location: United States
- Posts: 344
- Rep Power: 216
Hungry already?
<-sUper - - <3
http://forum.bodybuilding.com/showthread.php?p=604015083&posted=1#post604015083
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08-24-2010, 05:22 PM #21
Back/Calves Day 2
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.BIG COZ - ALL AMERICAN EFX BOARD REP
ISSA CPT: https://www.issacertifiedtrainer.com/anthonycosentino
Log for my Pro Season:
http://forum.bodybuilding.com/showthread.php?t=139916333
"Tough times dont last...tough people do!"
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08-24-2010, 06:16 PM #22ur not ur f*cking khakis
- Join Date: Jan 2007
- Location: Columbia, South Carolina, United States
- Age: 38
- Posts: 7,444
- Rep Power: 5317
In as always big Coz!
looks like your chest has come a looooong way this offseason. seriously thick bro.
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08-24-2010, 07:10 PM #23Retired Pro W/C Bodybuild
- Join Date: Nov 2009
- Location: Appleton, Wisconsin, United States
- Posts: 2,832
- Rep Power: 1245
Work out look good bro. Making the team proud bro. ^5
50+ year old stubborn mule. Follow along at
https://forum.bodybuilding.com/showthread.php?t=177980091&pagenumber=
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08-26-2010, 04:50 PM #24
Wed 26 AUG 2010
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 wheatBIG COZ - ALL AMERICAN EFX BOARD REP
ISSA CPT: https://www.issacertifiedtrainer.com/anthonycosentino
Log for my Pro Season:
http://forum.bodybuilding.com/showthread.php?t=139916333
"Tough times dont last...tough people do!"
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08-26-2010, 04:54 PM #25Smokin
- Join Date: Oct 2008
- Location: Centereach, New York, United States
- Age: 36
- Posts: 4,247
- Rep Power: 2466
Way to kill it gangsta, you gonna be quite the force next seasonOriginally Posted by COZ999
Instagram - @gourmetpaul
Powerbuilding Log
http://forum.bodybuilding.com/showthread.php?t=172129013
Offering full contest prep, body transformation, and nutritional coaching. PM for inquiries.
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08-27-2010, 07:40 PM #26
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!BIG COZ - ALL AMERICAN EFX BOARD REP
ISSA CPT: https://www.issacertifiedtrainer.com/anthonycosentino
Log for my Pro Season:
http://forum.bodybuilding.com/showthread.php?t=139916333
"Tough times dont last...tough people do!"
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08-27-2010, 07:45 PM #27Smokin
- Join Date: Oct 2008
- Location: Centereach, New York, United States
- Age: 36
- Posts: 4,247
- Rep Power: 2466
WWay tto kill it.
Instagram - @gourmetpaul
Powerbuilding Log
http://forum.bodybuilding.com/showthread.php?t=172129013
Offering full contest prep, body transformation, and nutritional coaching. PM for inquiries.
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08-27-2010, 08:40 PM #28Holy is the Lord
- Join Date: Nov 2003
- Age: 35
- Posts: 3,342
- Rep Power: 2226
subbed! Good luck man!
Just live your life with God inside. You wont regret one moment of it. Give all that you have for God.
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08-28-2010, 05:34 AM #29swoleboda
- Join Date: Mar 2007
- Age: 32
- Posts: 3,532
- Rep Power: 3783
i didn't see you mention it, whats the difference in starting weight this prep vs your last?
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08-28-2010, 05:46 AM #30Viking Mode
- Join Date: Nov 2004
- Location: Louisville, Colorado, United States
- Posts: 5,894
- Rep Power: 3781
in on this one.... looking large man!
PL: 400/280/475
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