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.
Last Wednesday's training, getting back into the groove again. Less body part split moving more toward some strength work although taking it slow so as not to kill my joints.
Cable Flyes
4x12
Bench Press
5x8 @ 135
Dips
4x10 (with added 20#)
Incline DB Ext
3x15
DB Floor Press
3x near fail (12-15 reps @ 35-40#)
Was gonna go heavier but triceps were smoked by this point
Rope pushdowns
4x15, with last set drop set
DIET: Going to really use the rebound diet to my advantage and get stronger in the process. Gradual approach for sure, but when done right, it will come back fast.