[Michaela]

Tuesday 1/6/24

25 min fasted cardio, followed by posing and stretching

Non training day. Body massage work at normal training time

TBJP Nutrition: Michaela10
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[Michaela]

Monday 1/5/24

No cardio, 20 min outside fasted walk, stretching

Quads

Cybex hack
5 pps +35 x12 (+10lb from lw)
4 pps x17.5 (+1 from lw)

Smith squat
3pps x10

Rogers press + band tension
5&4 pps x24 (+1 from lw)

Leg ext
95 x15 (+3 from lw)
95 x12

Lying curl
70 x13 (+1 from lw)

Smith split squat
225 x11 (+1 from lw)

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

[Michaela]

Also just an extra question here.. is your water intake that day the same as other days?

TBJP Nutrition: Michaela10
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Instagram: @michaelaaycock

[Michaela]

Sunday 1/4/24

25 min fasted cardio, posing, 3 sets of abs, 10 min sauna, 5 min cold plunge

No training. Foam rolling and stretching at normal training time

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

[Michaela]

I would set it up exactly how Kuba has recommended if I were doing it myself

TBJP Nutrition: Michaela10
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[Michaela]

Nothing wrong with the approach!
If you are progressing each session individually from one to the next that is all that matters!
But nothing wrong with trying just one rotation to know for yourself and see how you get on with that!
If I did one rotation I would do 2 days on 1 day off so something like push pull off legs arms off repeat

TBJP Nutrition: Michaela10
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Instagram: @michaelaaycock

[Michaela]

I don’t have any recommendations to offer as I use none lol

TBJP Nutrition: Michaela10
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[Michaela]

Well it sounds like you want more emphasis on lower body but yet you only have one lower day in your program
So the only thing to advise based on the info provided is to structure your split to more of a lower body emphasis if that is your goal

Otherwise I am unsure what advice you are looking for exactly?

TBJP Nutrition: Michaela10
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[Michaela]

I would do pull ups

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[Michaela]

Saturday 1/3/24

20 min fasted cardio, posing, and stretching

Upper day

Seated calf 1 set

Adductor machine 1 set

T bar row off floor 1 set

Wide pull down 1 set

Reverse pec deck fly 1 set

Seated DB laterals 2 sets

Incline chest press 1 set

Tricep press down 2 sets

TBJP Nutrition: Michaela10
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[Michaela]

Friday 1/2/24

25 min fasted cardio, 3 sets of abs, 10 min sauna, 5 min cold plunge

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

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

[Michaela]

I would just keep calories where they are currently at even when you start training, and then just see what the body does from there and base that on if you need to increase or decrease

TBJP Nutrition: Michaela10
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[Michaela]

If you can get TBJP
I’d go for MPS Max and Sustain

If you cannot get TBJP just get a reputable EAA product along with an hbcd carb based product

TBJP Nutrition: Michaela10
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Instagram: @michaelaaycock

[Michaela]

Hey buddy it really all comes down to your bodies response according to your goal. If things are moving in the right direction for you then just keep on rolling! But if you’re gaining while trying to maintain then eat less, and vise versa if you’re losing whilst trying to maintain then increase diet.

For me, these fats are high and carbs are low. But again it’s all personal response and if it’s working for you then that is all that matters

TBJP Nutrition: Michaela10
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[Michaela]

Thursday 2/1/24

No cardio, 20 min outside walk, stretching

Hams & Glutes

Seated curl
160 x12 (+2 from lw)
145 x13 (+1 from lw)

Smith glute bridge
5.25 pps x9 (+1 from lw)
4 pps x16 (+1 from lw)

Smith split squat
225 x13 (+1 from lw)

Adductor + Abductor
(Ad) Stack +2p x10,4,2 RP + (Ab) 190 x15

Leg ext
90 x12
70 x15

TBJP Nutrition: Michaela10
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Instagram: @michaelaaycock