[Michaela]

I would do upper lower sessions
Something like.. lower, rest, upper, rest, lower, rest, rest, repeat
Volume will depend on how long she wants to spend in the gym, how hard she wants to work, and how well she can recover. Just find an amount she enjoys at first and then make tweaks to it from there for needed progress

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[Michaela]

Why do you think you need hiit?
Are you making visual progress even though weight hasn’t moved?
If visual progress has stalled as well and you are wanting to increase cardio, I would move your current cardio to fasted, and then do another cardio session in the pm both steady state

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[Michaela]

Sunday 3/3/24

25 min fasted cardio, posing, abs

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

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[Michaela]

Saturday 3/2/24

No cardio, 20 min fasted outside walk

Upper

Pull down x1
Machine row x1
Pec deck rear delt fly x1
Seated db lateral x2
Incline chest press x1
Tricep press down x1
Tricep ext x1
DB hammer curl x1

TBJP Nutrition: Michaela10
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[Michaela]

Friday 3/1/24

25 min fasted cardio, posing, abs, cold plunge

No training. Foam rolling, stretching and recovery work at normal training time

TBJP Nutrition: Michaela10
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[Michaela]

Everything Sas has said plus therapy work with massage, graston, and stim to the triceps, tb500 & bpc 157 combo!

TBJP Nutrition: Michaela10
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[Michaela]

Thursday 2/29/24

No cardio, 20 min outside fasted walk, stretching

Hams & glutes

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

TBJP Nutrition: Michaela10
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[Michaela]

When is the last time you dumped blood?

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[Michaela]

Could just be an accumulation of fatigue
If your progress is stalled and this continues to happen I’d take a day or two off of training and increase food and see how you respond to that and then get back to pushing on

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[Michaela]

Wednesday 2/28/24

25 min fasted cardio, posing, abs, stretching

Upper fluff day

Lying cuff laterals x1
Cable rear delt fly x1
Tricep cable cross body ext x1
Cable bicep curl x1

TBJP Nutrition: Michaela10
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[Michaela]

Can you be more specific with your question please

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[Michaela]

It’s going to be a continuation of adjusting and assessing
Id personally pull out the Greek yogurt and oats, also possibly limit the veggie amount and or change the sources

Supplementing with peppermint oil is helpful as well

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[Michaela]

Hydration + getting more variety of nutrients into your diet
Supplement with digestive enzymes

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[Michaela]

I would keep it where it is

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[Michaela]

Tuesday 2/27/24

25 min fasted cardio, posing, abs, stretching

Non training day. Body massage work at normal training time

TBJP Nutrition: Michaela10
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Instagram: @michaelaaycock