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. 

Here's what the week looked like:
Tuesday - Back (and traps)
Wednesday - Arms (bi's and tri's)
Thursday - off (cardio)
Friday - Squats and legs
Saturday - Shoulders and tri's
Sunday - Back and bi's
Monday - off (HIIT)

Really good training week. Squats are feeling good even with all the transitioning and repositioning. All my other days are tons of swole and volume work. Pullups are varied by week, some weeks weighted and some just bodyweight for reps. Arms get hit twice a week too, in various ways (some days by themselves, other days with other body parts). So if you really follow along you can see what's going on.

Diet is ok.  Been better. Appetite has been real funky lately. Barely choking down my meals, which is pretty sad. Having a few more shakes instead. Pretty sure it's all stress related so I'm hoping it passes soon.

Congrats to my coach Amit who had a pretty good weekend competing. He's been doing some crazy cuts, several meets over the past couple months. Great job and I'm sure he'll hit some more big numbers in November.

Good luck to my other coach Scott Paltos, who is having neck/spine surgery on Tuesday. Praying for smooth sailing and a strong comeback. Be like RoboCop or Terminator or some other terrible 80's movie.

And happy birthday to my  #bestie friend girl Christine Beauchamp!!  Girl, you are soooo old. I hope you can get out of bed without the use of handrails or a walker. 😉  Love ya dear... here's to many more years of happiness. *mwah*

TUESDAY

A. Bent over rows - 5x8
B. Lat Pulldowns wide - 5x10
C1. Low row with rope rotate hands - 4x12
C2. Low row to face - 4x15 
D. Hammer strength shrugs seated - 3x20
E. Rev. pec deck - 3x20
F. DB rack attack shrugs -x10's 
G. Pullups x20 fewest sets

WEDNESDAY

A1.  Incline  curls - 4x8
A2. Body weight skull crushers - 4xswole
B1. Rope curls - 4x12
B2. Rope pushdowns - 4x12
C1. Cable underhand pushdowns - 4x15
C2. Cable curls - 4x15
D. Dips (super slow eccentric) 4x6
E. DB hammer rack attack 2x10-12 each
F1. Machine curls 1 drop set
F2. Machine triceps 1 drop set

FRIDAY

A. Squats new stance 6x6
175, 190, 205, 220, 235
B. Wide stance Pistons 3x10 @ 135
C. Static loaded lunges db's 4x8 ea
D1. Standing hamstring single legs 4x12
D2. Single leg DB dead 4x4 
E. Seated hamstring curls 2x20 hard contractions 
F. Hack squat mid stance toes out 3x15 light and swole
G. Abs 10mins

SATURDAY
A. Standing around the worlds - 3x10
B. Standing Shoulder press - 4x8-12
C. Standing strict press, BB - 3x15
D1. Seated lateral raises 4x15
D2. Seated front raises (hands neutral) 4x10
D3. Bent over raises 4x15
D3. Standing upright rows (elbows out spread the walls!!!) 4x8

E. Machine press 3xswole
F. Tricep pushdowns st. Bar 4x20
G1. OH extensions 3x20
G2. Reverse pushdowns 3x12
H. Push-ups inside shoulders with hands 3xfail.
I. There was a super secret exercise here.... where all the magic happens. To be revealed at a later time. 🙂

SUNDAY

A. Pullups x50
B. Chest supported tbar row 4x15-12-10-10, drop set
C. Reverse pec deck 4x15
D. Lat Pulldowns wide 4x12 with holds on last rep
E1. Rope stiff arm Pulldowns 4x12-15
E2. Seated machine rows 4x12-20 swole
F. Preacher curls 3x12 with tempos mixed in
G. Straight bar low cable curls 3x8 
H. DB rack attack 2 x's thru 8-12