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Prep for 2013 NPC Natural Indiana

billmeek

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I want to keep a good log of this prep, and what better place to do it than on promuscle?! Best damn board on the net. I'm currently 14 weeks out from the Natural Indiana (April 13th), planning to end up in the middle of the light heavy class, though whatever I weigh on show day is fine so long as the condition is there. I'm handling my prep by myself as I usually do, though I worked with Palumbo back in 2008 when I competed at Teen Nationals.

Stats
23 y/o
5'9"...5'10" on a good day
Lifting since 15 y/o, did my first show at 16 weighing a whopping 145 pounds.
Working on my PhD in physical chemistry right now at the University of Illinois, so my days are either spent in the lab or teaching undergraduates.

Here is my current diet
Jan 7th 2012 (14 weeks out)
Cals: 2730
Pro: 297g
Carb: 167
Fat: 86
Weight: 206.5 (pre-wo weight with shoes+clothes)

M1. 4 whole Meijer omega-3 eggs, ½ tbsp coconut oil
M2. 6 oz. bottom round steak, 1/2 tbsp balsamic vinegar, large spinnach/lettuce salad
M3. 6 oz. chicken breast, 1 oz cashews
M4. 50g TeamSkip, ½ cup oats, 2 tbsp. natural peanutbutter
Intra-wo: 20g PeptoPro, 50g Karboload
M5: 6 oz white fish, 1.5 cups jasmine rice, serving kimchee
M6: 8 oz egg whites, 25 g TeamSkip, 1.5 tbsp. natural peanutbutter

I need to work in a serving of fibrous veggies, which will probably go in with meal 3 soon.

Supplements: 3 fish oil and one multivitamin taken upon waking and before bed

I respect John Meadows and his ideas quite a bit. I have been training 7 days per week since the middle of November, using the intra workout shakes. My workout schedule is:
Light back
Heavy chest/shoulders
Light legs
Arms
Heavy back
Light chest/shoulders
Heavy legs

Soreness is minimal. I plan to keep this schedule throughout my prep and minimize the cardio I have to do.

I prefer to make changes only when necessary, not just for the sake of changing something. Using a combination of my daily weight and the mirror, I will either add cardio, reduce carbs/fats, or add a natural fat burner in when necessary.

As of today (13 weeks out) I am down to 203.2 lbs so no changes for this week, since I lost ~ 2 pounds the past week.

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billmeek

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Heavy chest/shoulders yesterday

Incline DB press: 105x14, 115x12, 120x8, 120x6
Horizontal hammer press w/slight incline: 2p+25 per side x12, 2p+35 per side x10x2
Flat bb press 225x10..didn't like the feeling
Hammer decline press 90x12x3
Machine pec flye 130x12x4
DB lateral raise: 30x20, 35x15, 40x12x2
Rear DB swings: 35x20, 40x15x3
Machine neutral grip presses: 260x10x3
 

Flex2019

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Nice log so far. You are definitely at a good starting point for your prep. I'd say based on your current weight and conditioning that there's a pretty good chance you'll end up near the top of the middleweights rather than the middle of the light-heavies, but don't worry about that right now. Do your thing and see where you end up. I will be following along. Good luck!
 

billmeek

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Nice log so far. You are definitely at a good starting point for your prep. I'd say based on your current weight and conditioning that there's a pretty good chance you'll end up near the top of the middleweights rather than the middle of the light-heavies, but don't worry about that right now. Do your thing and see where you end up. I will be following along. Good luck!

Thanks Flex, it's great to have you checking in! I agree with you completely, I see another 20 pounds needing to go, minimum, so I'll be very close if not in, the middleweights. I'd rather have glutes and be a middle than be a smooth-assed lightheavy!
 

billmeek

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Arms

Tricep rope extensions: 6x15
Hammer curl: 4x10
Dip machine: 4x15
EZ bar drag curls: 4x10
Reverse grip cable ext.: 3x15
Incline curls: 3x12
Cable kickbacks: 3x12
Lying cable curls: 3x12

Calves: 8 sets on leg press working up in weight
 

billmeek

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Light legs (more recovery)

Adductors: 130x15x4
Seated hamstring curl: 135x10x6
Squats: 245x6x5 (explosive)
Machine leg press: 370x20x4

4x20 ab machine
 

billmeek

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Heavy back

Hammer low rows: 70x10, 80x10, 90x10, 100x10, 110x10
DB deadstop rows: 120x10x4
One arm cable pulldowns: 80x10x4
Deadlifts: 430x6x3, 320x15
DoggCrapp 'rounded back' cable rows: 105x12x4

Tibialis raise - 3 sets
Donkey calf - 3 sets
 

billmeek

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Light chest/shoulders/tris

Hammer incline, explosive: 80x15x3
Flat DB twist presses: 80x12x3
Pushups, feet elevated on exercise ball: 3 sets to failure
Reverse pec flyes: 3x12
Dexter Jackson style db lateral raises: 15x12x3
Cable front raises: 20x10x3
Overhead cable rope tri extensions: 6 sets of 15

4 super sets of bicycles/reverse crunches
 

billmeek

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Heavy legs

Standing hamstring curl: 80x12, 90x10x3 drop to 60 on last set and burn out each leg with partials
Seated hamstring curl: 110x20x3
Squats: 275x6, 315x6, 335x6, 355x6, 375x4
Leg press: 7 pps x 20x2, 8 pps x15x2
Machine squat: 230x10x3
horizontal calf machine: 250x15x6
 

billmeek

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Two diet changes to note:

1. Post workout rice has gone down to 1 cup on my 4 lighter days (arms counted as a light day)

2. Meal 6 peanutbutter has gone down to 1 tbsp. This meal will be replaced by a chicken+vegetables (trace fats) meal in the next 10 days or so.
 

billmeek

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Arms

Vbar tricep pushdowns: 5x15
Cable drag curls: 4x126
DB skullcrushers: 40s for 4 sets of 12, last set drop to 25 for 8 extra reps
Incline db curls: 35s for 4 sets of 12
Reverse grip cable extensions: 4x15
One arm reverse grip cable curls: 4x12
Cable kick backs: 3x20
Preacher curl machine: 3x12

Ab machine: 6x12
 

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