[Michaela]

I personally do not use any stims. I’d cut out the pre and use unwind post training and see how you get on with that

TBJP Nutrition: Michaela10
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[Michaela]

I use both unwind and dream sleep
I use unwind immediately post training, and dream sleep pre bed

I use digest pharma pro at 3 meals per day, and insure at any carb meal over 60g

TBJP Nutrition: Michaela10
TBJP Clothing: Michaela10
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[Michaela]

Thursday 3/14/24

No cardio, fasted bloodwork, 20 min outside fasted walk, stretching

Lower

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

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

[Michaela]

I find more physique profession for myself with a split Squat vs a single leg press when in this scenario. But you just have to go what feels best to you and that you can’t progress the best. Just make sure it’s not mental 🙂

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

[Michaela]

Don’t overthink it bud. Just nail the execution with control and go at whatever tempo you feel the best connection, safety, and progress from.
Ideally just make sure the change of direction is as controlled as possible

TBJP Nutrition: Michaela10
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Instagram: @michaelaaycock

[Michaela]

As Jordan has said, it’s all about intent
If I am driving a weight with my elbows tucked and mindfully contracting my lats, it’s lat focused

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Instagram: @michaelaaycock

[Michaela]

Wednesday 3/13/24

25 min fasted cardio, posing, abs, and cold plunge

Non training day. Stretching and recovery work at normal training time

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

[Michaela]

Tuesday 3/12/24

25 min fasted cardio, and 4 sets of abs

Non training day. Massage work at normal training time

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

[Michaela]

Monday 3/11/24

No cardio, 20 min outside fasted walk, stretching

Legs

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

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

[Michaela]

Sunday 3/10/24

25 min fasted cardio, posing, abs, cold plunge

Non training day. Foam rolling and stretching at normal training time

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

[Michaela]

Saturday 3/9/24

25 min fasted cardio, posing, and cold plunge

Seated calf x3
Sled calf press x3
Tricep ext x2
And stretching

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

[Michaela]

It’s not how I would structure it personally
If wanting to do PPL I would go something like Push, Pull, rest, Legs, arms, rest, repeat

TBJP Nutrition: Michaela10
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Instagram: @michaelaaycock

[Michaela]

Depends on the person
For me, majority of my leg training is 15+ rep range. Usually no less than 10
You just have to try and see what you like best and progress and recover best from

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

[Michaela]

If you see it working for you then by all means do so! It all depends on recovery ability

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

[Michaela]

Give it a go man and form the consistency and see what kind of progress and feedback you get out of it and then come back here with any questions based on that!

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