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.
Crazy week/weekend, but lots of good stuff!! Training got a little off.... aaaannndd, so did eating, but honestly, first time majorly off plan since, well, since January 1st.
Friday's travel day to Baltimore proved to be a little longer and hectic than I had planned. Hence no training. BUT, I did meet up with my friends for dinner... and wow... Must've been about a pound of pulled pork on that sandwich, plus sweet potato fries (which if you know me, you know they are my fave) and of course I was challenged to finish it all. And I'm always up for a good challenge. Finished it off with a few desserts... no no, not ALL for me, but split between us. Yeah, we went all out. Actually only having had 2 other meals all day Friday, I figured I was good to go. Lots of laughs and stories as it's always good to see people you don't get to see very often. Thank you, friends, for the good times. 🙂
Saturday, I spent the day with 2 of my clients at their very first powerlifting meet. It was a bit hectic and chaotic in the morning. Challenges were overcome. They both did an AMAZING job!! Now that they have the first meet jeeters worked out, they are pumped for the next one!! Proud of you ladies, April and Julie, for batting through the last month, overcoming obstacles and having some fun along the way!!
Saturday night, I hung out with one of the gals as we had dessert first and finished the night off with pizza. So apparently her town has this shack of a place that sells "snowballs." Now, I'm an ice cream girl. And when she said "snowball", I said, "Oh, you mean like a snow cone.... yeah, those are boring." She said, "Oh, no.... just wait."
So of course, I'm like yeah, sure, whatever. This better be worth it.
Now, I realize you can't see what's really in there... but here's the run down from bottom to top:
Vanilla ice cream
CHOCOLATE snow ball (shaved ice with Hershey's syrup)
Caramel sauce
Peanut butter sauce
Peanuts
Ooooohhh wow. A-MAZ-ING.
Sunday squeezed a quick bench session in at my friend's garage gym. Nothing crazy, but moderate press work and a bunch of back and swole stuff.
THEN, hit up Iron Athletics for a clinic that afternoon. About 22 eager peeps showed up and we had a great time. Talked for a few hours and did some hands on coaching as well. Had an amazing steak dinner Sunday with some truffle fries.... aaannnd, maybe another dessert.
So there ya have it. 3 days of off plan eating, but I'm not too concerned. Back on wagon fully today with eating and training. Most likely my training will be "adjusted" due to the confessions of my eating woes ("adjusted" meaning volume. Haha... Thanks Scott.) Back to routine and normalcy. Kids start school in 8 days.... yikes.
Well... here's training... Arms from Wednesday and Bench from Sunday.
ARMS - Wednesday
A1. Ez bar 21's
A2. Straight bar pushdown 21's
4 sets each
B1. DB hammer 4x5, hold opposite arm at 90
B2. Decline skull crushers 4x10
C. DB rack attack curls x8-10 each drop
D. Rope drop set x12-15 each drop
E. Machine curls x8-20-8-20
F. Machine dips x8-25-8-25
8 mins of ab work (leg raises, pulldown abs)
SUNDAY - Bench and Back
A1. Bench press 5x6 moderate (used approx 145#... I say approx b/c the bar I used doesn't weigh 45, so I estimated.)
A2. Banded rows 5x20 standing
B1. Bent over rows 5x8
B2. Banded push-ups 5x15
C. Banded Flyes 4x15
D. Single arm barbell row 4x10-12
E. Banded curls x100
F. Banded triceps x200
G. Banded pull aparts x100