[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
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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
TBJP Clothing: Michaela10
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

TBJP Nutrition: Michaela10
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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

[Michaela]

X2 what JP has said here!

TBJP Nutrition: Michaela10
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[Michaela]

Looks like you can just keep doing what you’re doing without focusing on one thing more than another. But as things progress if delts start to lag behind arms I’d put some more focus on those. Also now the MPD criteria is accounting for leg shape and balance in the shorts, so don’t neglect those

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