Tried to do some commentary over my shoulder training vid from yesterday, it went somewhat smoothly but I'll get better with my movie making 'skills' in the future
|
-
05-06-2013, 10:57 AM #181
-
05-08-2013, 05:27 AM #182
- Join Date: Nov 2007
- Location: Tampa, Florida, United States
- Posts: 1,168
- Rep Power: 598
Started my new split yesterday with leg workout 1 of 2 for the week. This workout will be more hamstring focused with some quads thrown in, and vice versa in a few days when I train legs again.
Seated Leg Curls
4 sets
Leg Extensions
3 sets
Walking Lunges
Used 70lb barbell, did 3 sets of 10 lunges each leg
Wide-Stance Leg Press
4 sets
Had to hurry through the workout a bit as I had a client coming in but it was still an effective workout
PharmaFreak Sponsored Athlete
www.PharmaFreak.com
Interact with me on Twitter and InstaGram! @KevinSchosek
www.BodiesByKevin.com
-
05-11-2013, 07:59 AM #183
- Join Date: Nov 2007
- Location: Tampa, Florida, United States
- Posts: 1,168
- Rep Power: 598
I've got a PharmaFreak promo going on right now for a 2 months supply of Flex Freak...check it out!
http://forum.bodybuilding.com/showth...hp?t=153915601PharmaFreak Sponsored Athlete
www.PharmaFreak.com
Interact with me on Twitter and InstaGram! @KevinSchosek
www.BodiesByKevin.com
-
05-14-2013, 05:14 AM #184
-
-
05-14-2013, 08:43 AM #185
-
05-14-2013, 10:04 AM #186
-
05-17-2013, 10:39 AM #187
- Join Date: Nov 2007
- Location: Tampa, Florida, United States
- Posts: 1,168
- Rep Power: 598
Here's a quick little posing video after my workout today:
I trained chest short and sweet didnt have a spotter though
Incline Hammer Strength
1 plate per side x 20
2 pps x 20
3 pps x 15
4 pps x 9 and a couple half reps
Flat Bench Press
135 x 20
225 x 15
315 x 5 paused reps
Machine Flyes superset with Incline Wide-Grip Pushups
3 setsPharmaFreak Sponsored Athlete
www.PharmaFreak.com
Interact with me on Twitter and InstaGram! @KevinSchosek
www.BodiesByKevin.com
-
05-24-2013, 03:26 PM #188
-
-
05-31-2013, 06:21 AM #189
- Join Date: Nov 2007
- Location: Tampa, Florida, United States
- Posts: 1,168
- Rep Power: 598
Took these today just showing my legs during the offseason. I've decided I want to cut my cals a bit and try to lean out...I haven't really done so in a couple years since my last show in 2011 and I think my body will like the change up. So I'll clean it up for a bit and then whenever I'm ready I'll restart my bulk.PharmaFreak Sponsored Athlete
www.PharmaFreak.com
Interact with me on Twitter and InstaGram! @KevinSchosek
www.BodiesByKevin.com
-
06-06-2013, 10:58 AM #190
- Join Date: Nov 2007
- Location: Tampa, Florida, United States
- Posts: 1,168
- Rep Power: 598
I'm just about 52 weeks out now from my first projected show...the 2014 NPC Tampa Bay Classic. Helps to keep my motivation up when I have a show in mind even if it is a year away. I'm going to go watch this years Tampa Bay Classic on Saturday and see what kind of caliber competitors the show attracts. It's not a national qualifier, but the winner can be crowned "Mr. Tampa Bay" and I think that'd be amazing for my business...so that's the current goal.PharmaFreak Sponsored Athlete
www.PharmaFreak.com
Interact with me on Twitter and InstaGram! @KevinSchosek
www.BodiesByKevin.com
-
06-30-2013, 02:16 PM #191
- Join Date: Nov 2007
- Location: Tampa, Florida, United States
- Posts: 1,168
- Rep Power: 598
A couple back shots after my workout yesterday:
Weight today was around 208 lbs...I trained arms had a great pump but honestly felt pretty weak for whatever reason and didn't lift any crazy numbers compared to normal...still went hard and gave it my all so I guess that's all I can ask for.PharmaFreak Sponsored Athlete
www.PharmaFreak.com
Interact with me on Twitter and InstaGram! @KevinSchosek
www.BodiesByKevin.com
-
07-08-2013, 04:51 PM #192
- Join Date: Nov 2007
- Location: Tampa, Florida, United States
- Posts: 1,168
- Rep Power: 598
Trained a little differently than normal yesterday and actually really liked it. A bit higher intensity...I trained chest, triceps, and shoulders and threw in a little work with the rope as well.
Set 1: (Not Filmed)
Incline Hammer Strength Press
Rope Cable Pushdown
Dumbbell Side Laterals
30 secs. Waves on the Rope
Rest 60-90 seconds then repeat 2 more times
Set 2: (First clip in video)
Flat Bench Press
Overhead Cable Tricep Extension
Rear Delt Flyes
25 secs. Fast Waves (alternating hands)
Rest 60-90 seconds then repeat 2 more times
Set 3: (Second clip in video)
Machine Chest Flyes
Bodyweight Skullcrushers on Smith Machine
Hammer Strength Shoulder Press
15 Rope Slams
Rest 60-90 seconds then repeat 2 more timesPharmaFreak Sponsored Athlete
www.PharmaFreak.com
Interact with me on Twitter and InstaGram! @KevinSchosek
www.BodiesByKevin.com
-
-
07-21-2013, 03:57 AM #193
- Join Date: Nov 2007
- Location: Tampa, Florida, United States
- Posts: 1,168
- Rep Power: 598
Contest prep has begun, 11 weeks out as of yesterday here are my side shots:
Not really paying too much attention to my weight just want to come in at my absolute best, but my weight at the gym yesterday after 3 meals was 203.0 lbs.
Current Macros are 300 pro/300 carbs/90-100 fats I'll stick with these for another week and at 10 weeks out things will get changed up. Cardio right now is just low intensity 5x/week walking on an incline on a treadmill for 20 mins. At 8 weeks out I'm planning on implementing hiit.PharmaFreak Sponsored Athlete
www.PharmaFreak.com
Interact with me on Twitter and InstaGram! @KevinSchosek
www.BodiesByKevin.com
-
07-24-2013, 11:32 AM #194
- Join Date: Nov 2007
- Location: Tampa, Florida, United States
- Posts: 1,168
- Rep Power: 598
10 Weeks 3 Days Out
Figured out my changes in diet that I'll be starting on Saturday. Going to finish off the rest of the week at 300P/300C/90F and then will start to carb cycle. I've never done it before but I think this is just what I need to really take my conditioning to the next level.
Saturday: 300P/300C/90F
Sunday: 300P/200C/90F
Monday: 300P/100C/90F
Tuesday: 300P/300C/90F
Wednesday: 300P/200C/90F
Thursday: 300P/100C/90F
Friday (Refeeding): First 5 meals will be the same as my 300/200/90 day then cheat for meal 6
Training this week is going well, knee had some pain so I didn't train quads at all but it's feeling better so come Tuesday I expect to being doing my legs again.PharmaFreak Sponsored Athlete
www.PharmaFreak.com
Interact with me on Twitter and InstaGram! @KevinSchosek
www.BodiesByKevin.com
-
07-26-2013, 11:33 AM #195
- Join Date: Nov 2007
- Location: Tampa, Florida, United States
- Posts: 1,168
- Rep Power: 598
I post more pics on instagram than on here if anyone cares to take a look:
@KevinSchosek
Weighed in today @ 198 lbs...first time below 200 in some time :-/ won't be weighing myself too much maybe once a week...it messes with my headPharmaFreak Sponsored Athlete
www.PharmaFreak.com
Interact with me on Twitter and InstaGram! @KevinSchosek
www.BodiesByKevin.com
-
07-26-2013, 01:30 PM #196
- Join Date: Dec 2011
- Location: United States
- Age: 29
- Posts: 2,008
- Rep Power: 3453
Looking great man!
You want to beat me, don't miss a meal, because I won't. Don't quit on a set because I'll always be one set ahead of you. Don't walk out of my gym without leaving your guts spilled on the floor because you can bet your ass, I won't.
Hardcore brother. COME ON!!!
Follow my log 2/2012-1/2014:
http://forum.bodybuilding.com/showthread.php?t=142743611
I'm gonna show YOU how great I am
*Race To BW OHPx3 Crew*
Repping back 1k+ 100%
-
-
07-26-2013, 03:17 PM #197
-
07-26-2013, 03:31 PM #198
-
07-28-2013, 05:40 AM #199
-
07-30-2013, 05:56 AM #200
- Join Date: Nov 2007
- Location: Tampa, Florida, United States
- Posts: 1,168
- Rep Power: 598
Officially hitting a warm-up show!
In 6.5 weeks I'll be competing as a light-heavyweight at the St. Pete Muscle Classic. It's a level II show promoted by IFBB pro Mark Antonek. I have no doubts that 6.5 weeks is enough time to get in condition I want...I've never done a warm-up show so this will be a good opportunity, and then there will be 3 weeks until the Hurricane Bay.
My macros are going to remain the same as they have been with a refeed every 6th day:
Day 1: 300P/300C/90F
Day 2: 300P/200C/90F
Day 3: 300P/100C/90F
Day 4: 300P/300C/90F
Day 5: 300P/200C/90F
Day 6: 250P/450C/130F - Refeed
I'd rather increase my cardio than decrease my kcals so starting today I'll be implementing my hiit cardio as I mentioned before.
Okay so now on to my leg workout from today:
Seated Leg Curls
25 x 20
70 x 15
115 x 10 ds to 70 x 12
Leg Extensions
50 x 15
100 x 15
150 x 15
200 x 11
Close-Stance Hack Squat
Working sets:
3 PPS x 15
4 PPS x 12
5 PPS x 8
Wide-Stance Leg Press
Working sets:
5 PPS x 15
7 PPS x 12
Will go back later to do my sprints...should be fun after a leg dayPharmaFreak Sponsored Athlete
www.PharmaFreak.com
Interact with me on Twitter and InstaGram! @KevinSchosek
www.BodiesByKevin.com
-
-
08-01-2013, 06:42 AM #201
- Join Date: Nov 2007
- Location: Tampa, Florida, United States
- Posts: 1,168
- Rep Power: 598
^^^During my workout yesterday at North Tampa Powerhouse. We didn't do legs but there was awesome lighting in the corner so I had to get a few leg shots. I trained chest and had a great workout...finally met up with my training partner to help push me.
Incline Bench
Worked up to 225 x 15 and 275 x 7
Flat Dumbbell Press
Up to 125's x 8
Incline Hammer Strength
Worked up to 3 pps x 8
Incline Dumbbell Flyes
Stayed pretty light only went up to 50's got a great stretch and squeeze to finish off the chest
I just now got in from my hiit cardio/core session...did 10 sprints and 7 sets of core (3 sets leg raises 4 sets cable crunches)PharmaFreak Sponsored Athlete
www.PharmaFreak.com
Interact with me on Twitter and InstaGram! @KevinSchosek
www.BodiesByKevin.com
-
08-01-2013, 09:02 PM #202
- Join Date: Dec 2011
- Location: United States
- Age: 29
- Posts: 2,008
- Rep Power: 3453
already looking good man! your hams sure do pop out!
quick question, what kind of macros do you feel gave the best result when bulking? like higher protein/high carbs/moderate fat?
better yet, if you were bulking on 4500 kcals, what macros do you feel would work the best for you?
im doing a little asking around from some bigger guys, hope ya dont mind!You want to beat me, don't miss a meal, because I won't. Don't quit on a set because I'll always be one set ahead of you. Don't walk out of my gym without leaving your guts spilled on the floor because you can bet your ass, I won't.
Hardcore brother. COME ON!!!
Follow my log 2/2012-1/2014:
http://forum.bodybuilding.com/showthread.php?t=142743611
I'm gonna show YOU how great I am
*Race To BW OHPx3 Crew*
Repping back 1k+ 100%
-
08-02-2013, 01:04 AM #203
- Join Date: Nov 2007
- Location: Tampa, Florida, United States
- Posts: 1,168
- Rep Power: 598
-
08-06-2013, 03:22 AM #204
- Join Date: Nov 2007
- Location: Tampa, Florida, United States
- Posts: 1,168
- Rep Power: 598
5/8 Weeks 4 Days Out
Bodyweight:
Sunday 8/4 = 193.6
Monday 8/5 = 193.8
Tuesday 8/6 = 193.2 Prep Low
Cheat meal tonight...seems like a lot of people are leaning toward the refeed method with increased cals all day not just during one meal...what's everybody's take on refeed vs. cheat meals? I love the cheat meals and they seem to be going well but am always up for trying something different.PharmaFreak Sponsored Athlete
www.PharmaFreak.com
Interact with me on Twitter and InstaGram! @KevinSchosek
www.BodiesByKevin.com
-
-
08-07-2013, 12:39 PM #205
- Join Date: Dec 2011
- Location: United States
- Age: 29
- Posts: 2,008
- Rep Power: 3453
You want to beat me, don't miss a meal, because I won't. Don't quit on a set because I'll always be one set ahead of you. Don't walk out of my gym without leaving your guts spilled on the floor because you can bet your ass, I won't.
Hardcore brother. COME ON!!!
Follow my log 2/2012-1/2014:
http://forum.bodybuilding.com/showthread.php?t=142743611
I'm gonna show YOU how great I am
*Race To BW OHPx3 Crew*
Repping back 1k+ 100%
-
08-08-2013, 05:16 AM #206
- Join Date: Nov 2007
- Location: Tampa, Florida, United States
- Posts: 1,168
- Rep Power: 598
-
08-08-2013, 05:21 AM #207
- Join Date: Nov 2007
- Location: Tampa, Florida, United States
- Posts: 1,168
- Rep Power: 598
New macros starting Saturday (5 and 8 weeks out)
5 Days at 250P/150C/70F
2 Days at 250P/300C/70F (This will be Tuesday and Friday)
Like I said in my last post I'm cutting out the "cheat" meal in place for my 2 refeed days
Weight training 6 days/week still with 3 hiit cardio sessions and 3 low intensity cardio sessionsPharmaFreak Sponsored Athlete
www.PharmaFreak.com
Interact with me on Twitter and InstaGram! @KevinSchosek
www.BodiesByKevin.com
-
08-12-2013, 05:40 AM #208
- Join Date: Nov 2007
- Location: Tampa, Florida, United States
- Posts: 1,168
- Rep Power: 598
AM Weight: 194.4 lbs
Started my new macros yesterday, and also joined up at Crunch Fitness on Friday which from what I can tell is a great gym at a really good price.
Trained chest and hit 25 mins cardio (15 on the stepper and 10 walking on an incline on the treadmill, burning about 200 kcals total)
Workout:
- Incline Dumbbell Press
- Flat Bench Press
- Cable Flyes
- Machine Press
- Dips (leaning forward to target chest)
PharmaFreak Sponsored Athlete
www.PharmaFreak.com
Interact with me on Twitter and InstaGram! @KevinSchosek
www.BodiesByKevin.com
-
-
08-25-2013, 03:46 PM #209
- Join Date: Nov 2007
- Location: Tampa, Florida, United States
- Posts: 1,168
- Rep Power: 598
I've picked up a new job and as a result will not be competing in 3 weeks in St. Pete. I will still be doing the Hurricane Bay though so as of now I am just under 6 weeks out!
PharmaFreak Sponsored Athlete
www.PharmaFreak.com
Interact with me on Twitter and InstaGram! @KevinSchosek
www.BodiesByKevin.com
-
09-21-2013, 11:15 AM #210
- Join Date: Dec 2011
- Location: United States
- Age: 29
- Posts: 2,008
- Rep Power: 3453
looking great and pretty well balanced man!
You want to beat me, don't miss a meal, because I won't. Don't quit on a set because I'll always be one set ahead of you. Don't walk out of my gym without leaving your guts spilled on the floor because you can bet your ass, I won't.
Hardcore brother. COME ON!!!
Follow my log 2/2012-1/2014:
http://forum.bodybuilding.com/showthread.php?t=142743611
I'm gonna show YOU how great I am
*Race To BW OHPx3 Crew*
Repping back 1k+ 100%
Bookmarks