[Michaela]

It depends on you, your recovery ability, and your effort level to those sets
For me personally I train all working sets to failure and there’s no way I’d recovery from 16 sets in one session so I personally would spread it out

TBJP Nutrition: Michaela10
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Instagram: @michaelaaycock

[Michaela]

If you’re progressing with no issues now then keep at it. If you’re not seeing the progress in your physique you want then add another set of hacks or a leg press or a split squat

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

[Michaela]

Sunday 4/14/24

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]

If you’re constantly filling your stomach with that “temporary” bloat, then yes it will turn permanent
I purposely try to minimize volume as much as I can

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

[Michaela]

Saturday 4/13/24

30 min fasted cardio, posing

Seated calf x3
Standing calf x2
Adductor machine x2
Stretching

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

[Michaela]

Friday 4/12/24

30 min fasted cardio, abs, posing

Non training day. Recovery work and an outside walk at normal training time

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

[Michaela]

I think it comes down to the person and their discipline and desire to improve intent toward training
If you can go into every single training session and have the same intensity then you will naturally progress without a log book
If you need something to keep track of your progressions and keep you committed to giving the effort to progressing then use a log book

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

[Michaela]

Thursday 4/11/24

No cardio, 20 min outside fasted walk

Hams/glutes

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

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

[Michaela]

Just train with the intent to progress every time regardless of the machine or movement you’re doing at the time man
Writing a progression down on paper isn’t what makes the progress, it just tracks it

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

[Michaela]

Let’s see some current pics to assess

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

[Michaela]

Fiber intake, omega 3’s, healthy fats in diet, TBJP heart care, TBJP love heart

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

[Michaela]

Wednesday 4/10/24

30 min fasted cardio, posing, abs

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

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

[Michaela]

Tuesday 4/9/24

30 min fasted cardio, posing, stretching

Non training day. Massage/body work at normal training time

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

[Michaela]

Honestly man with questions like this I always just resort to saying focus on what feels good to you. By now you should know which position you feel the best connection to the music in, so stay in that and progress it

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

[Michaela]

I’m actually the same as Jordan here

I believe the reason you’d want to keep saturated fat to a minimum is for cholesterol purposes

Whole eggs and beef would be fine

For fats I use whole eggs, almond butter, avocado, olive oil, and fish oil

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