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.
After some 4th of July festivities on Saturday (pool, sun, some food), it was back to the gym Sunday. You know you're serious when the host of the party asks you to bring a side dish and you make sure it's something you can eat. I knew there wouldn't be any "good" carbs there, so I made potato wedges, little olive oil, parmesan cheese, italian seasoning, salt, and garlic. Roasted... yum.
Sunday spent some time at the local festival. You know, overpriced carnival rides, elephant ears, cheap carnival game prizes. Kids had a blast though. Neighbor lady gave us wristbands to ride as many rides as they want. Hot sticky day then it was off to the gym.
Close grip bench
135x8
135x8
140x8
140x8
140x8
SUPERSET EACH SET WITH
Barbell Curls
5x12
Hammer Chest press
4x12-15
SUPERSET WITH
Hammer curls
4x8
Incline Flyes
2x25
SUPERSET WITH
Preacher curls
2x15
Cable Flyes
1 giant drop set 8-12 each drop
Single Arm pushdowns
3x15
Cable Curls
1 giant drop set