[Michaela]

Post some current photos man so we can see where you’re at

TBJP Nutrition: Michaela10
TBJP Clothing: Michaela10
Instagram: @michaelaaycock

[Michaela]

I always eat a meal and go right to bed. Just depends on you and how your own consumption affects your sleep. If what you’re eating isn’t affecting it then no worries, if you notice an issue then change it and see if it resolves.
I personally opt for fats in my final meal.

TBJP Nutrition: Michaela10
TBJP Clothing: Michaela10
Instagram: @michaelaaycock

[Michaela]

Sunday 4/21/24

30 min fasted cardio, posing, abs

Non training day. Foam rolling, stretching, and a walk at normal training time

TBJP Nutrition: Michaela10
TBJP Clothing: Michaela10
Instagram: @michaelaaycock

[Michaela]

Saturday 4/20/24

3am wake up to be able to get cardio done, dressed and ready to get on the road to go help with a posing seminar in Orlando
So full day of that and then when I got back I did my usual Saturday work or adductor and calves

TBJP Nutrition: Michaela10
TBJP Clothing: Michaela10
Instagram: @michaelaaycock

[Michaela]

Friday 4/19/24

30 min fasted cardio, posing, abs

Non training day. Foam rolling, stretching, and recovery work at normal training time

TBJP Nutrition: Michaela10
TBJP Clothing: Michaela10
Instagram: @michaelaaycock

[Michaela]

Thursday 4/18/24

No cardio, 20 min outside fasted walk

Hams & Glutes

Lying curl x2
Seated curl x2
Smith glute bridge x2
Adductor / Abductor x1
Leg ext x2

TBJP Nutrition: Michaela10
TBJP Clothing: Michaela10
Instagram: @michaelaaycock

[Michaela]

Yeah push movements for me take the biggest hits. Leverages change and gravity gets heavier lol along with just power getting harder to produce.
I like sticking to plate loaded machines or smith for this in prep

TBJP Nutrition: Michaela10
TBJP Clothing: Michaela10
Instagram: @michaelaaycock

[Michaela]

There’s others on here more educated on this than I am
But just for my personal use the only prime piece I have is leg ext and leg curl and I personally just progress the middle peg

You could just play with all of it and see what feels best to you

TBJP Nutrition: Michaela10
TBJP Clothing: Michaela10
Instagram: @michaelaaycock

[Michaela]

You could just stop taking it all separately and use vital support by TBJP

TBJP Nutrition: Michaela10
TBJP Clothing: Michaela10
Instagram: @michaelaaycock

[Michaela]

Wednesday 4/17/24

30 min fasted cardio, posing, abs

Non training day. Foam rolling, stretching, and a walk at normal training time

TBJP Nutrition: Michaela10
TBJP Clothing: Michaela10
Instagram: @michaelaaycock

[Michaela]

Looks good man! Just run with it and see how you get on with it. If you run into any troubles or have more questions then bring them back here!

TBJP Nutrition: Michaela10
TBJP Clothing: Michaela10
Instagram: @michaelaaycock

[Michaela]

Nothing for now. Just keep cracking on and see how you continue to progress. If it continues to drop and negatively impact performance then you can look to implement high days and or adjustment to base diet

TBJP Nutrition: Michaela10
TBJP Clothing: Michaela10
Instagram: @michaelaaycock

[Michaela]

Yeah it’s normal lol just don’t let the mental fatigue influence physical performance. You can still be productive in your sessions regardless of feeling

TBJP Nutrition: Michaela10
TBJP Clothing: Michaela10
Instagram: @michaelaaycock

[Michaela]

Tuesday 4/16/24

30 min fasted cardio, posing, abs

Non training day. Massage therapy work at normal training time

TBJP Nutrition: Michaela10
TBJP Clothing: Michaela10
Instagram: @michaelaaycock

[Michaela]

Monday 4/15/24

No cardio, 20 min fasted outside walk

Quads

Lying curl x2
Seated curl x2
Cybex hack x2
Smith squat x1
Rogers press x1
Leg ext x2

TBJP Nutrition: Michaela10
TBJP Clothing: Michaela10
Instagram: @michaelaaycock