New Exercise and Fitness Review
Vital Stats
Name: David Troy Cox
Email: davidtcox1@gmail.com
BodySpace: troythetoyboy
Location: St Louis, MO
Age: 49
Height: 5’11″
Weight: 235 lbs
Years Bodybuilding: 7
QHow did your fitness journey begin?
I was motivated to lift weights when some big guys made fun of me during P.E. class in junior high school. I ordered a workout program from an advertisement in the back of Boy’s Life Magazine and asked my father to weld together barbells and dumbbells from scrap metal lying around his shop. I taught myself to weld and made my own weight set eventually. The problem with the set was that I couldn’t go up or down in weight. I used that weight set for years before joining a gym in college.
In 1986, before the gym craze swept the country, it was hard to find a good gym. As a result, I went through periods where I had no gym and was limited to home workouts. Having the right equipment and being surrounded by others pursuing the same goals as me was vital to make progress. Having experienced both worlds, I encourage beginners to avoid home gyms.
Cool Fact
David is a highly-skilled private attorney, an officer in the United States Air Force Reserves, a certified barista, and sings bass in a choir!
What workout regimen delivered the best results?
Straight-Leg Deadlift
2 warm-up sets, 4 sets of 8-12 reps
Barbell Lunges
2 warm-up sets, 4 sets of 8-12 reps
Single-Leg Curls
2 warm-up sets, 4 sets of 8-12 reps
Seated Leg Curls
1 warm-up set, 4 sets of 8-12 reps
Seated Calf Raise
4 sets of 10-15 reps
Seated Military Press
2 warm-up sets, 4 sets of 8-12 reps
Incline Dumbbell Press
2 warm-up sets, 4 sets of 8-12 reps
Seated Dumbbell Lateral Raise
4 sets of 25 reps
Smith Machine Incline Press
2 warm-up sets, 4 sets of 8-12 reps
Seated Smith Machine Press
4 sets of 8-12 reps
Reverse Pec Decks
4 sets of 12 reps
Pec Decks
3 sets of 10-12 reps
Standing Dumbbell Lateral Raise
3 sets of 25 reps
Front Squats
2-3 warm-up sets, 3-4 sets of 8-12 reps
Single-Leg Press
2-3 warm-up sets, 4 sets of 8-12 reps
Leg Extensions
4 sets of 10-15 reps
Single-Leg Extensions
4 sets of 8-12 reps
Standing Calf Raise
4 sets of 10-15 reps- Seated Calf Raise
4 sets of 8-12 reps
Rack Deadlifts
3 warm-up sets, 3-4 sets of 8-12 reps
T-Bar Rows
2-3 warm-up sets, 4 sets of 8-12 reps
Lat Pull-Downs
2-3 warm up sets, 3-4 sets of 8-12 reps
Dumbbell Shrugs
4 sets of 12-15 reps
Dumbbell Reverse Flyes
4 sets of 20-25 reps
- Seated Leg Curls
2-3 warm-up sets, 3-4 sets of 8-12 reps 
Walking Lunges
2 warm-up sets, 3 sets of 10 reps- Single-Leg Curls
2 warm-up sets, 4 sets of 8-12 reps 
Straight-Leg Dumbbell Deadlift
3 sets of 12-15 reps- Seated Calf Raise
4 sets of 8-12 reps 
Single-Leg Press Calf Raise
3 sets of 20 reps
Incline Bench Press
2-3 warm-up sets, 4 sets of 8-12 reps- Standing Dumbbell Lateral Raise
4 sets of 20-25 reps 
Incline Dumbbell Flyes
2 warm-up sets, 4 sets of 8-12 reps
Upright Barbell Rows
2 warm-up sets, 4 sets of 8-12 reps
Cable Flyes
4 sets of 8-12 reps
Seated Dumbbell Press
2 warm-up sets, 4 sets of 8-12 reps
Weighted Dips
1 warm-up set, 3 sets of 8-12 reps- Reverse Pec Decks
4 sets of 8-12 reps
Superset
Reverse Barbell Curls
2 warm-up sets, 4 sets of 8-12 reps
Hammer Curls
2 warm-up sets, 4 sets of 8-12 reps
Cable Push-Downs
2 warm-up sets, 4 sets of 8-12 reps
Preacher Barbell Curls
1 warm-up set, 4 sets of 8-12 reps
Skull Crushers
1 warm-up set, 4 sets of 8-12 reps
Seated Bicep Curl Machine
4 sets of 21s
21s Technique: 7 reps of top half of ROM, 7 reps of bottom half ROM, and 7 reps full ROM
Seated Triceps Extension Machine
1 warm-up set, 4 sets of 8-12 reps
Amateurs Of The Week
Bodybuilding.com honors amateurs across all categories for their hard work, dedication, and great physiques. Learn how our featured amateurs built their bodies and hit their goals!
What nutrition plan fueled your body?
Egg Whites
5 whites
Oatmeal
2 servings
Grapefruit
1/2 grapefruit
Beverly International Muscle Provider
2 servings
Almond Butter
1 tablespoon
Chicken
8-10 ounces
Brown Rice
1 serving
Green Vegetables
1 cup
- Beverly International Muscle Provider
2 servings - Almond Butter
1 tablespoon
- Chicken
8 ounces - Green Vegetables
1 cup 
Salad Mix
1 cup
Whole Wheat Pasta
1 cup
What supplement schedule gave you the greatest gains?
Beverly International Creatine Select
Beverly International Glutamine Select- Beverly International Muscle Provider
Beverly International Up-Lift
“I spent many years trying to learn things on my own and lost valuable time through trial and error.”
How did your passion for fitness emerge?
My passion for bodybuilding developed after I entered my first competition. When I competed, I met more people involved in the sport and my knowledge base expanded greatly because of those connections. It took another competition to raise my passion to the next level where I made new friends and found my fellow competitors to be amazing role models. Following my friends in the sport fuels my discipline and encourages me to work harder toward my goals.
What/Who motivated you?
Making gains motivates me like nothing else. Seeing my progress makes me want to work harder. My early role models in the sport were Arnold Schwarzenegger, Lou Ferrigno, Lee Haney, Serge Nubret, and Dorian Yates.
Where did you go for inspiration?
I love following my favorite bodybuilders on Bodybuilding.com, Facebook, Twitter, and Instagram. These tools allow me to communicate with them in an unobtrusive way. Seeing these fellow competitors every day is very inspirational.
What are your future fitness plans?
I haven’t won my class in a show, so my goal is to win my class at my next show. I last competed at the masters nationals and got great feedback from the judges. I’m working on the issues they raised and will bring a better package to the local stage next year. I’m hoping to go up a weight class, if not two, by fall of 2014. I’ll compete at nationals again but not until 2015.
What is the most important fitness tip?
Find a mentor who knows the sport well. Work closely with your mentor and do everything your mentor says. I spent many years trying to learn things on my own and lost valuable time through trial and error. What’s more, because my primary problem was nutrition, all of my efforts in the gym were providing less than optimal results. A mentor can short circuit the trial and error and give you the tools you need to succeed.
Who is your favorite bodybuilder/fitness athlete?
Kai Greene is motivating because he has an amazing physique and keeps a grounded attitude. He’s a man for all seasons who paints, speaks publicly, and shares his knowledge freely. I work closely with Keith Hunter, a natural professional bodybuilder. Keith keeps me on track and provides tremendous knowledge, motivation, and friendship. He also created my diet.
How did Bodybuilding.com help you reach your goals?
I find the resources on Bodybuilding.com are the best. The community, products, research, and competition results are spot on. It’s my go-to site for everything bodybuilding related. The site helped me reach my goals and provided me with unsurpassed knowledge, the best products, and a place to meet fellow athletes.
David’s Top 5 Gym Tracks
- “Demons” by Imagine Dragons
- “Radioactive” by Imagine Dragons
- “Shake It Out” by Florence And The Machine
- “Try” by Pink
- “Counting Stars” by One Republic
Competition History
- 2006 Kentucky Muscle Classic – 7th Place Novice Open
- 2012 Muscle Mayhem – 2nd Place Men’s Masters 40+
- 2013 NPC Midwest Classic – 4th Place Men’s Masters 40+
- 2013 NPC Teen Collegiate and Masters Nationals – 17th Place Light-Heavyweight 40+
Photo Credit
Todd Davis Photography
About The Author
Case Closed: This Attorney Is Jacked!
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