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.

[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]

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]

[/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]

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


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

[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

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