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Hoss' 2007 Contest Thread

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  • Hoss' 2007 Contest Thread

    Hello. The name is Kyle or Hoss. I'm 27 years old and I've been bodybuilding since around 2003. I played college baseball then semi pro baseball for 2 years. Seeing the writing on the wall and always being into fitness, I decided to give bodybuilding a go. In October 2004 I did my first show, NPC Monster Mash and won the novice out of 20 competitors. I did the NPC Midwest States Championships a week later and got 6 out of 13. In the summer of 2005 I got 3rd in my weight class (MW) at the Natural Michigan. Last fall (2006) I did an NGA pro qualifier and got 3rd. A week later I did the Midwest States Championships again and got 2nd bringing my tightest package yet. This year I'm hoping to take home some hardware at the MWSC again and at the Monster Mash. My main goal though is to take home the NGA pro card at teh Florida Pro Universe! I am using Eric Broser's P/RR/S trainign systems as he has been my coach since 2005 and I'm using a diet very similar to **** *******'s, but it has been modified slightly by NutraTroy, a close and personal friend that is very knowledgeable. Troy did my first diet in 2004.

    Stats: 5'7", 176 lbs
    Diet: Started July 16
    Shows: NPC Monster Mash - October 27
    NPC Midwest States Championships - November 3
    NGA Pro Universe (amature pq) - November 10
    -I'm alsolooking into some other PQ's in case it doesn't work out
    Training: P/RR/S

    Diet60%Prot/30%Fat/10% Carbs) - 8 meals per day
    Days 1/2 - 2625 Calories
    Days 3/4 - 2325 Calories
    Days 5/6/7 - 2025 Calories (Meal 8 cheat meal)

    Split:
    Monday - Back/Calves/Cardio
    Tuesday - Chest/Abs/Cardio
    Wed - Off
    Thurs - Legs/Cardio
    Fri - Shoulders/Chest/Abs/Cardio
    Saturday - Arms/Cardio/Calves (every other week)

    Weaknesses - Legs & Chest. I have a hard time dialing my legs in. I typically have the most conditioned upper body in my class with watery legs. Hoping to rectify this. Have made size improvements this offseason but we'll see how that transfers to the stage

    Strengths - Good biceps peak. My best body part is my back.

    Occassionally I'll post my diet and supp protocol, but mostly I'll be posting my weight, body fat, pictures (hopefully soon), and training.
    TEAM P/RR/S ELITE
    www.fitcorps.net

  • #2
    Monday - BACK POWER
    Deadlift from floor - 365/5, 365/6, 385/5, 385/5
    Rev Grip BB Row - 225/6, 245/5, 245/5 (4 Sec Negatives)
    WG Pull Up - BW+20/6, BW/5, BW/5 (2/1/4/X)
    CG T-Bar Row - 135/6, 145/5, 145/5 (2/1/4/X)
    MG Machine Row - 200/6, 2006 (2/2/2/2)
    Calves - Toes Out - 150/14, 170/12, 190/10
    - Toes Straight - 190/8, 170/8, 150/10
    - Toes In - 140/12, 140/12
    Cardio - Walked 45 Minutes (120 BPM)
    TEAM P/RR/S ELITE
    www.fitcorps.net

    Comment


    • #3
      Im first


      Hey Kyle !!!!!!! Good luck getting your prep on

      Comment


      • #4
        The HOSS MAN !











        Comment


        • #5

          Comment


          • #6
            Wahahahaha - Kathy you ahd to put the worst pics EVER up! I got that goofy ass fu manchu on my face. LOL. Hey thanks.

            That was me in December. I tink I've put some good size on since then! Just wish my chest was as good as my back...
            TEAM P/RR/S ELITE
            www.fitcorps.net

            Comment


            • #7
              lookin awesome hoss!!

              i'll be trackin ya brother. feel free to post in my journal as well if ya got any tips for me! or any questions too.
              2013 NPC MID-ILLINOIS LIGHT HEAVYWEIGHT CHAMP

              Comment


              • #8
                Tuesday, July 31, 2007
                Chest
                *Well...I have been having trouble with chest. Today wasn't a whole lot different. i got very frustrated and strayed from my plan for the first time since I can remember. I just went off towards the end. Just did anything I could to "feel" it. It seems like a lot of volume, but I have to try something.
                Incline DB Fly - 45/12, 50/10, 55/9
                Low Inc DB Press - 75/10, 75/9
                1-Arm Low Inc Alt DB Press - 60/10, 60/10 (both arms/5)
                Cable Cross - Low Pulley 40/10, 40/10 Medium Pulley 50/9 High Pulley 60/8
                Machine Press (piston like reps) - 200/14, 240/10
                1-Arm DB Press (right, left, right) - 55/10 (6 w/ right)
                Incline BB Press (only performed middle portion of lift) - 135/12
                Dips - BW/13
                Hanging Leg Raise - 15, 14
                Stability ball Knee ins (in push-up position) - 10, 10
                Side Cable Crunch - 80/15, 100/10
                Cable Crunch - 100/10, 110/10
                Leg Raise Ss w/ Crunch - 10/15
                45-min cardio at 120-130 BPM
                TEAM P/RR/S ELITE
                www.fitcorps.net

                Comment


                • #9
                  lets see the legs though man!
                  2013 NPC MID-ILLINOIS LIGHT HEAVYWEIGHT CHAMP

                  Comment


                  • #10
                    Thursday is LEG DAY!
                    There's a MM pic above with a quad shot. Those are from December though.
                    TEAM P/RR/S ELITE
                    www.fitcorps.net

                    Comment


                    • #11
                      LEG DAY.....Be back later to update.
                      TEAM P/RR/S ELITE
                      www.fitcorps.net

                      Comment


                      • #12
                        Thursday - LEGS
                        Squats (4 sec Negatives) - 300/6, 315/6, 335/4, 335/5
                        BB Push Back Lunge - 165/4, 145/5, 135/5
                        Leg Press - 500/14, 550/13, 590/9 (Tried to do the 4 sec negatives...for some reason my inner right thigh felt like it was going to pull so I had to stop the 4 sec negs and rep it out)
                        Leg Ext (5 sec neg) - 80/6, 80/6, 90/5
                        DC Stretch - 35 sec
                        1-Leg Leg Curl (4sec neg) - 70/6, 80/6, 90/5
                        DB Str Leg Dead (4 sec Stretch Pause) - 75/6, 75/6, 75/6
                        Lyinig Leg Curl (4 Sec Neg) - 70/7, 90/5
                        Seated Calf Raise - 50/18, 70/14, 90/8, 90/7
                        Cardio - 35 min - 3.5-3.7 MPH @ 8-9% Incline (120-130 BPM)
                        *Okay, it's Friday morning and my legs hurt...BAD. Tomorrow will be worse as 2 days later is when I really get sore with legs. This is going to be brutal. I freaking DESTROYED my tissues yesterday. It was great.
                        TEAM P/RR/S ELITE
                        www.fitcorps.net

                        Comment


                        • #13
                          Friday - Soulders/Traps/Chest/Abs
                          Smith Machine Shoulder Press - 135/6, 155/6, 175/6, 185/5 (4/0/X)
                          WG BB Upright Row - 145/6, 135/6, 136/6 (3/0/X)
                          Seated Bent Lateral - 35/8, 40/7, 45/6
                          1-Arm Cheat Side Lateral - 55/10
                          DB Shrug - 100/8, 100/7 (4 sec stretch pause w/ ea rep)
                          Power Shrug - 295/7, 295/7 (2 sec stretch pause w/ ea rep)
                          DC SHOULDER STRETCH - 1 X 35 Sec, 1 X 25 Sec
                          HS Wide Iso Chest Press - 250/7 (3/1/X)
                          DB Fly - 35/7, 35/7 (2/3/1)
                          Inc BB Press - 115/30 (1/0/1)
                          Inc Sit-up - 12, 10
                          Hanging Leg Raise - 12, 10
                          Cable Crunch - 100/12, 120/9
                          Cable Side Crunch - 120/8, 100/12
                          42-Minutes Cardio (120-130 BPM) - 3.2-3.5 MPH @ 8-10% incline
                          TEAM P/RR/S ELITE
                          www.fitcorps.net

                          Comment


                          • #14
                            Thought I'd post an example of my diet and supps for today. Today was a low calorie day (2025 Calories)

                            30-min b4 meal 1 - 7 G BCAA/7 G Glut/2.5 G CEE
                            Meal 1 - 2 Omega 3 Eggs, 7 Egg Whites, 1 Cup Broccoli, 1 TSP 1 carb kethup
                            30-min b4 meal 2 - NO Shotgun + 3.5 BCAA/5 G Glut
                            Meal 2 (30-min b4 workout) - 40 Grams whey, 4.5 grams fish oil, 4.5 grams extra virgin olive oil
                            During workout - 7 G BCAA/7 G Glut (2.5 G CEE after workotu)
                            During Cardio - 7 BCAA/7 Glut
                            Meal 3 - (post carido) - 40 G Whey
                            Meal 4 - 1 Cup Broccoli, 5 oz Venison, 10 Almonds
                            Meal 5 - 4.5 oz Trout, 14 Almonds
                            Meal 6 - 5 oz Lean Beef, 1 tsp fish oil
                            Meal 7 - 35 Grams Whey Protein, 6 Grams Flax Oil
                            Meal 8 - 5 oz Chicken, 8 Grams Flaxi Oil
                            TEAM P/RR/S ELITE
                            www.fitcorps.net

                            Comment


                            • #15
                              Saturday August 4, 2007 - Arms POWER
                              BB Curl (Rest Pause)* - 130/1, 130/1, 125/1, 120/1, 115/1, 110/1, 100/1, 90/1 X 2 (4/0/X Tempo)
                              Preacher Curl - 90/6, 90/6, 90/6 + 4 Negatives++(4/0/X Tempo)
                              Incline DB Curl** - 30/4, 25/5 (3/3/X Tempo)
                              2-Arm DC Stretch - 55 Seconds, 1-Arm DC Stretch - 30 Seconds
                              CG Bench Press (Rest pause)* - 265/1, 265/1, 255/1, 245/1, 235/1, 225/1, 215/2, 205/2 (4/0/X Tempo)
                              Weighted Dips - 65/4, 65/5 (4/0/X Tempo)
                              2-Arm Overhead DB Ext** - 90/4, 75/5 (3/3/X Tempo)
                              2-Arm DC Tri Stretch - 30 Sec, 1-Arm DC Stretch - 30-sec

                              *This is the rest pause Eric outlines in BTPB...N. You do a 1 Rep Max and then pause 15 seconds. You do another 1 RM and pause 15 seconds. You then take 5% of hte wieght off and perform another rep and wait 15 seconds. You continue to repeat this until you get 8 total reps. I had to compensate because I underestimated my strength. Note I also added 4 second negatives - which Eric recommends as well in the book.
                              ++Represents Negative Emphasis training that Eric outlines in BTPB...N. You perform the first 2 sets as normal (4 sec neg no pause and explosive positive). On your alst set, after you reach positive failure, someone assists you on the positive portion of the lift and you fight the negative until eccentric muscular failure occurs (can't control the neg for 2+seconds anymore)
                              **Here, I did 3 second eccentric portions and then held the stretch of hte exercise for 3 additional seconds. I tried working teh stretch pause to get the stretch overload benefit.
                              TEAM P/RR/S ELITE
                              www.fitcorps.net

                              Comment

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