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 Tuesday's back workout. Feels good to be back at it.
Pullups
50 total reps, changed up grips each set
Seated Rows
4x15
Rear flyes on pec deck
4x15
Reverse Incline Shrugs
3x15
Face Pulls w/ rope
4x15
DIET: Right now, I'm working on a 3 day higher carb/cal, 1 day lower carb/cal rotation. Gradually increasing food. Keeping in 3 days of cardio a week.