Off-season: Arm swole day

I just competed in NPC Junior Nationals on June 12-13. I came in with a much bigger and leaner package than years past. Moving into the off season I will be working on my raw strength and putting on size in my upper body. Competition plans are still to be determined. I will continue to work with Amit Sapir on my off-season dieting, gradually increasing food and working to put on some good muscle. Scott Paltos will be doing my training, reworking some strength work in with some volume work for the added muscle during the rebound dieting phase.   MONDAY Rope Pushdowns - 4x20 Alternating DB Curls - 3x15 Decline EZ bar skull crushers - 4x12 superset with Wide grip EZ bar curls - 4x15 Pushups - 3xfail (39, 25, 20) Run the rack curls x8's   Good pump today. Did some abs afterwards too. Appetite was a bit down the past couple days. High stress does that for me. Plus I was all out of sugar-free syrup which totally screwed up my breakfast. So instead of making the pancakes that I LOVE to make, I had 10 egg whites and a full cup of oatmeal (1 cup dry oats.... do you know how much that is??) and a banana and almond butter. Yeah, couldn't finish the oats. Needless to say, I'm back to grinding the oats to make my pancakes.