I competed in NPC Junior Nationals on June 12-13. I came in with a much bigger and leaner package than years past. Since July we have slowly transitioned from a bodybuilding split to more of a powerlifting/strength focus, while still hitting lots of volume to build mass. Scott Paltos has been doing my programming since March. We've added quite a bit of muscle and are continuing to work some technical things with my raw lifts. 

Back day again.  It's one of my favorite things to train. Back is definitely getting thicker, wider and denser... something that we hope balances out my lower body on stage next year. When I diet, my upper body gets small compared to my legs. My back, shoulders and arms have definitely put on size... I'm excited to see what it all looks like in the spring!

Mini-diet is going ok.  Honestly, I haven't been too strict with it. I'm a tad tighter as I can actually see my abs in the morning. I really don't plan on going overboard during the holidays though. In fact, if I can tighten it up a bit better for the next week, I'll be super happy. I drove past a new cookie shop while running errands yesterday and I had to stop. I was hoping there would be cupcakes, but to my dismay, just cookies and bars and cake pops. Needless to say I had to try something.... salted carmel cookie bar?? Oh ok.  But don't eat the whole thing... just have a bite.... eh... ok, maybe the whole thing (sorry Scott).

And I'm literally doing ZERO cardio (sorry Amit).

Regardless, I'm still staying pretty lean.  I'd say it's been a pretty successful (and fun) off season so far.

Great little holiday dieting article from Mark Dugdale:  Three Pounds Heavier: The Holiday Struggle

Tuesday - Back and little hammie work
A. Chest supported row 4x10 hard contractions last few reps

B. Lat pulldowns 4x15-12-10-20 drop set last one

C1. DB stiffey and row 4x8
C2. Pull-ups neutral 4x2 McGill style

D. Wide low cable row 3x15 drop set last set

E. Single leg hamstring curls 3x12 drop set last set
(kept these real light and really focused on squeezing hams and not getting low back involved. Realized my right leg really sucks)

F. Kneeling rope pulldowns to chest 3x12 drop set last one