2013 "The Summer of Bill" Log

[billmeek]

At the behest of the ever-persuasive, spandex wearing sex-symbol from the great white North I want to log my offseason!

Let's start off with the diet:

Training days:

M1: 5 pasture-raised eggs, 1/2 tbsp coconut oil, 1 cup organic spinnach
M2: 7 oz. top round, 1 cup steamed broccoli+green beans, 1 tbsp grass-fed butter
M3: 7 oz chicken breast, 1.75 oz cashews
M4: (Pre-wo) 3/4 cup oatmeal, 2 tbsp ANPB/almondbutter/cashewbutter (whichever I have), 2 scoops of whey (right now TeamSkip)
Intra-WO: 70g Karboload, 25g Peptopro
Immediately after training: 40g whey isolate
M5: (Post-WO): 6.5 oz flounder, 1 cup broccoli/green beans, 1/3 cup cream of rice, 2 tbsp honey, 2 rice cakes
M6: 7 oz 97% lean ground beef, 8 asparagus spears, 2 slices cinnamon raisin ezekial bread

Off days

M1: 5 pasture-raised eggs, 1/2 tbsp coconut oil, 1 cup organic spinnach
M2: 7 oz. top round, 1 cup steamed broccoli+green beans, 1 tbsp grass-fed butter
M3: 7 oz chicken breast, 1.75 oz cashews
M4: 3/4 cup oatmeal, 2 tbsp ANPB/almondbutter/cashewbutter (whichever I have), 2 scoops of whey (right now TeamSkip)
M5: 5.5 oz chicken breast, 6 oz greek yogurt, 1 tbsp ANPB, 1 scoop whey
M6: 7 oz 97% lean ground beef, 8 asparagus spears, 2 slices cinnamon raisin ezekial bread

Right now at typically 1 cheat meal a week, though if it happens to be 2 I don't sweat it.

Training:

4 days per week
Chest/shoulders
Back
Legs
Arms

Very much mountaindog style, fairly high volume, between 3 and 6 exercises per bodypart and 3 sets per exercise with a liberal amount of dropsets/forced reps/partial reps, along with LOTS OF BANDS. I LOVE WORKING OUT WITH BANDS AND YOU SHOULD TOO!

This is much less volume than my contest phase though, both less days and less volume per workout.

Weight is around 198 lbs at night.

Pics and logged workouts to come!

[Jordan Coburn]

Glad I could inspire such awesomness. In for the PHD of glutes to get his grow on!

[billmeek]

Chest shoulders yesterday:

Reverse band incline BB: 225x15, 275x11, 295x7, 305x5x2
Flat hammer press: 2p+25x15, 3px12, 3p+10x12
Steep incline DB press: 95x12x3
Cable crossover: 30lbs x25
DB seated side laterals, working up in sets of 8 to 47.5s for 1 set of 8 then 1 set of 12
Charles glass DB laterals: 17.5x20x3
4 supersets of band pullaparts/spider crawls
Cage presses: 95x12, 115x8x2

DC style calves: about 3 min 45 sec total

[Provo82]

i liked ur style for ur prep so id like to follow along here too.

[jcross485]

In on this!

[billmeek]

i liked ur style for ur prep so id like to follow along here too.

In on this!

Thank you guys! Glad to have you!

[billmeek]

Back tonight

I have been (and will keep doing this) starting every back workout with 3 sets of DC style rope low cable rows. Working on getting stronger in the 12 to 15 rep range.

Banded one arm BB rows: 50+red band, 60+red band, 75+ red band x2 all for sets of 10

Hammer low rows: 3p+10x8x3

Pullups: 4 sets of 12

DB pullovers: 70x12x3

Deadlifts: worked up in sets of four and ended with a heavy double, then a set of 16 with 330

[aznaro8]

Looking forward to your offseason log! What do you mix your pepto pro and karboload with? I started using pepto pro this week with waxy and it's absolutely the nastiest shit ever. I'm drowning it in Mio, which helps a little but not much.

[lilbigman1]

Enjoyed your contest prep thread! I'm in!

[billmeek]

Looking forward to your offseason log! What do you mix your pepto pro and karboload with? I started using pepto pro this week with waxy and it's absolutely the nastiest shit ever. I'm drowning it in Mio, which helps a little but not much.

Hey bud - as long as I have the PeptoPro and not hydrolyzed casein, the 70g karboload is actually perfect flavor. I think once you get some flavored Karboload in there you'll be fine.

[billmeek]

Recent workout highlights:

95lb incline DB for 30 reps

Incline db flyes with bands - love these

Reverse band squats - got up to 395x5

All you can eat sushi yesterday after back - 12 rolls+nigiri so over 100 pieces total

[billmeek]

Recent workout highlights:

95lb incline DB for 30 reps

Incline db flyes with bands - love these

Reverse band squats - got up to 395x5

All you can eat sushi yesterday after back - 12 rolls+nigiri so over 100 pieces total

[jcross485]

Incline DB...95s for 30??? Damn!!!