Off-season: Back and Bi's & progress pics 1 month post show

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.   Starting to hit some heavier work and more volume. Really pushing the heavy stuff to grow. Volume is upped as food is up too. Sent progress pics off to Amit (below), who was pleasantly surprised that I getting bigger with minimal body fat gains. (of course there will always be some.) Body weight was at 131 today. He'd like me at 135 in 2 weeks.... Yikes!! TUESDAY- Back and Biceps Straight Bar Curls 5x10 Seated Incline Hammer curls 3x15 Low Cable Row x15, 12, 10, 8 Pullups- 1 every 20 seconds for 8 minutes. Started at 10 pounds and worked up to 30# added. Varied grip with wide, close, neutral and supinated Rear Pec Deck 4x10, last set drop set Rope Pulldowns 4x20 Supinated DB Curls run the rack x10 each



 



    DIET: After sending off these pics, Amit changed the diet around. Added some more food and some carbs. Right now high days are around 2300 cals and almost 300 carbs. Low days are around 1800 cals. Not gonna lie, we upped food a lot faster this year than I had in years past. But it's proven to be going really well. Let's see where #allthecarbs get me in a few weeks.