Off season: Lots of back- rows, pullups and more

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. Weekend traveling was solid. Had fun with the kids and family I don't get to see very often. Pretty sure I talked about working out and diet the entire time. Kids did a lot of swimming. I ate on plan until Saturday night, in which I planned my cheat meal for that day. Pizza, a brownie batter blizzard and a delectable Snickers cupcake.... heavenly. Almost as good as a chocolate peanut butter one I had recently... THAT one was to die for. Made it back mid day on Sunday and hit the gym for my big back day. Bentover Rows 5x12 Lat Pulldowns 4x12, last set drop set Chest to bar pullups, (pronated) 4x4 Rope face pulls 4x20, last set drop set Chest to bar pullups, (again... neutral and underhand) 4x4 Rope Pulldowns 4x20 DB Run the rack curls 30, 25, 20, 15, 10, 5 x8 reps each http://www.youtube.com/watch?v=aN5eTzUB8uc