[Michaela]

The only way to really know is to try.
And for me personally, I like to keep consistent week to week – that’s as long as I am recovering well

TBJP Nutrition: Michaela10
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[Michaela]

Sunday 2/11/24

No cardio or training today, did recovery work in place of those times! Foam rolling, stretching, mobility

TBJP Nutrition: Michaela10
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[Michaela]

Saturday 2/10/24

25 min fasted cardio, 3 sets of abs, posing

Upper day

Pull down 1 set

Plate loaded single arm row 1 set

Rear delt fly on pec deck 2 sets

Seated DB lateral 2 sets

Cable overhead tricep ext 2 sets

Single arm DB overhead ext 1 set

DB hammer curl 1 set

TBJP Nutrition: Michaela10
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[Michaela]

You can get a GI map done to see for sure.

I personally supplement with Zinlori 2x per day and it doesn’t wonders for reflux. I also take TBJP digest pharma every meal

As for your diet, I personally do not do well either a lot of things you have included like yogurt, broccoli, tomato sauce

Things like the onions, tomato sauce, wheat wraps can be contributing to your reflux so you can also do an elimination diet to assess

TBJP Nutrition: Michaela10
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[Michaela]

Exactly as Jordan has already said here.

I’d consider all that direct chest work.

TBJP Nutrition: Michaela10
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[Michaela]

One that you enjoy and sees you progressing from session to session and recovering well

Push, pull, legs or a set body part split with two legs days and splitting them quads/hams

TBJP Nutrition: Michaela10
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[Michaela]

Friday 1/9/24

Full rest day today, no cardio or training!
Dr appointment, stretching, cold plunge at normal training time

TBJP Nutrition: Michaela10
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[Michaela]

Thursday 1/8/24

25 min fasted cardio, posing, 10 min sauna, 5 min cold plunge

Non training day today, recovery work with foam rolling, stretching, and red light at normal training time!

TBJP Nutrition: Michaela10
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[Michaela]

I agree with Jordan here as that is how I brought something of mine up. Also, some may not agree with it, but if your recovery can handle it I personally added in an extra set for the smaller side and that seen me making progress as well to where I no longer have to do that

TBJP Nutrition: Michaela10
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[Michaela]

Is it working for you in terms of good recovery, you’re seeing progression in your sessions, progression in your physique, and you enjoy it?

TBJP Nutrition: Michaela10
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[Michaela]

Based on all the info you provided I would just continue riding the fat loss phase out for as long as you are continuing to progress!
You definitely have room in the diet to pull from
Id pull a good chunk of fats out at first and you’d see a big jump in progress I would bet!

TBJP Nutrition: Michaela10
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[Michaela]

Wednesday 1/7/24

25 min fasted cardio, posing, 4 sets of abs, stretching

Upper fluff day

Lying cuff laterals 1 set
Cable rear delt fly 1 set
Cable cross extension 1 set
Cable step forward bicep curl 1 set

TBJP Nutrition: Michaela10
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[Michaela]

Seek a doctor buddy. If they’re that bad you may need to get them removed

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

[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
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