I 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 with the possibility of some powerlifting in the late fall. 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. After pushing hard for a few weeks, Scott gave me Sunday off, Monday was some deads and Tuesday/Wednesday were some lighter, pump. blood flow work. Thursday will be off too, then ramp up again for next week. Did a bit of walking the last few days as well... Aaannnd... found a short cut to the gym. #overtheriverandthroughthewoods It's almost October.... I LOVE this time of year. Fall weather, sweat pants, football, Halloween... and my birthday. :) Big month ahead on many levels and ready to attack the next year of my life. Shout out to my #ironbabe and #bigbootysista Yessica Martinez as she heads out to Iowa this weekend for Nationals!! Her training has been going awesome and I know she's gonna kill it. Cheering for ya Yess!! MONDAY -Deadlifts & Back A. Deadlifts - 6x2 @ 300
B. Rack pull & row (pull x1 +row x3=1 rep)- 4x4
C1. Rope pulldowns stiff arm - 4x15
C2. Reverse pec deck - 4x12
D. Pull-ups (McGill doubles) 8 sets
E. Low Cable wide grip row - 3x12
F. Wide lat pull down - 4x15-12-10-10, last set drop set
G. Preacher wide grip ezbar - 4x12-12-10-10
H. Cable concentration curls (HAD TO SKIP THESE!) :( It was time to get the kids from school. The perfectionist in me was mad because I HATE missing stuff. If something is written in my program or written on my diet, I get a little OCD.)
B. DB seated piston presses -2x20, 2x16, 2x12, 2x20
C. Cable laterals - 4x12-12-10-20
D. Rear pec deck - 3x15
E. Arnold presses - 3x8
F. Rope pushdowns - 4x20
G. Reverse pushdowns - 3x10
H. Ropes laterals - 20 secs on 20 off 6 sets WEDNESDAY - Deload squats and lower A. Regular stance squats (155) - 6x1
B. Close stance leg press - 4x20
C. DB stiff deads 1.5's - 4x10
D. Regular stance hack squats - 4x10
E. Seated hamstring curls - 3x15
F. Pulsed Bulgarians - 2x20 each leg bodyweight
G. Abs 10mins (pulldown abs, leg raises and planks)
B. Rack pull & row (pull x1 +row x3=1 rep)- 4x4
C1. Rope pulldowns stiff arm - 4x15
C2. Reverse pec deck - 4x12
D. Pull-ups (McGill doubles) 8 sets
E. Low Cable wide grip row - 3x12
F. Wide lat pull down - 4x15-12-10-10, last set drop set
G. Preacher wide grip ezbar - 4x12-12-10-10
H. Cable concentration curls (HAD TO SKIP THESE!) :( It was time to get the kids from school. The perfectionist in me was mad because I HATE missing stuff. If something is written in my program or written on my diet, I get a little OCD.)
TUESDAY - Deload upper (Shoulders) A. Seated around worlds - 2x12
B. DB seated piston presses -2x20, 2x16, 2x12, 2x20
C. Cable laterals - 4x12-12-10-20
D. Rear pec deck - 3x15
E. Arnold presses - 3x8
F. Rope pushdowns - 4x20
G. Reverse pushdowns - 3x10
H. Ropes laterals - 20 secs on 20 off 6 sets WEDNESDAY - Deload squats and lower A. Regular stance squats (155) - 6x1
B. Close stance leg press - 4x20
C. DB stiff deads 1.5's - 4x10
D. Regular stance hack squats - 4x10
E. Seated hamstring curls - 3x15
F. Pulsed Bulgarians - 2x20 each leg bodyweight
G. Abs 10mins (pulldown abs, leg raises and planks)
