Off-season: Upper work at Elitefts Compound

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.   Car ride with a 6 and 8 year old. Terrible rain storms. Eating cold chicken and rice along the way. Makes for a fun 5 hours, but we made it in time to train Friday evening. Most everyone else was squatting and deadlifting, so I ran solo with some upper body work. It was about a thousand muggy degrees in there. Chest & Triceps DB Bench 5x20 @ 45's Machine Chest press 3 drop sets, 8-10 each drop Incline Flyes 2x25 Single arm pushdowns 3x15 Rolling Pushups 3x15-20 (these were fun after pecs and tris were smoked a bit)   DIET: diet stayed on point today. The plan was to have my weekly cheat meal Saturday night and then train legs Sunday. Sure enough, I was poked fun at for walking around with my beef and rice, but I'm ok with that.