[Michaela]

Tuesday 1/23/24

25 min fasted cardio, followed by posing, 10 min sauna, and 5 min cold plunge

Non training day. Massage therapy work at normal training time

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

[Michaela]

I’d like to see pics of your physique to see how that translates to your physical development

You’d be good with a PPL split or even a single body part “bro” split

Back, chest, off, legs, shoulders, arms, off

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

[Michaela]

I am on board with Rich here buddy!

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

[Michaela]

Keep rolling with it until you see otherwise!

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

[Michaela]

It’s just extra pegs for more weight. You could also answer this question just by trying weight on the bottom one, seeing what that feels like. Then trying the same weight on the top one and seeing what that feels like.

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

[Michaela]

I personally never have, nor have ever had a client do so.
What are your personal goals and what is your reasoning behind considering keto?

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

[Michaela]

Monday 1/22/24

No cardio. 20 min outside fasted walk, followed by stretching

Quads

Cybex hack
5pps x14 pulled back on this by 45# but added 4 reps

Smith squat
315 x10 (+2 from lw)

Rogers press + band tension
5&4 pps x22 (+3 from lw)
4pps x25 (+4 from lw)

Leg ext
70 x20 (+5 from lw)
70 x15 (+2 from lw)

Smith split squat
225 x10 (+1 from lw)

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

[Michaela]

Sunday 1/21/24 January is flying!!!

25 min fasted cardio, followed by posing, 3 sets of abs, and 10 min sauna

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

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

[Michaela]

Saturday 1/20/24

20 min fasted cardio, followed by posing and 2 sets of adductor machine

Upper day

Pull down 1 set

Single arm plate loaded row 1 set

Rear delt fly on pec Deck 2 sets

Seated db lateral 2 sets

Incline plate loaded chest press 1 set

Rope press down 2 sets

Single arm overhead db ext 2 sets

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

[Michaela]

Friday 1/19/24

25 min fasted cardio, followed by posing, 5 sets of abs, 10 min sauna, and 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]

Thursday 1/18/24

No cardio, 20 min outside walk followed by stretching

Hams & glutes – bit of a weight scale back this week

Seated curl
145 x13
145 x10

Smith glute bridge
5pps x12
4pps x15

Smith split squat
225 x18

Lying curl
95 x8,3,2 RP

Adductor + Abductor
Stack +2p x15,6,4
205 x20,8,5

Leg ext
80 x15
80 x12

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

[Michaela]

The one that my physique goals require at that time.
There’s no one size fit all training split when it comes to competitive bodybuilding.

One that meets your needs for your physique, recovery, and progression, and one you enjoy!

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

[Michaela]

That water amount seems low. I drink 6-7 liters per day. So you could try increasing your intake a bit
Other than that I would try an elimination diet just eliminating one food at a time until you find improvement

I supplement with probiotics, TBJP digest pro every meal, greens powder, glutamine, apple cider vinegar, aloe Vera juice daily

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

[Michaela]

Wednesday 1/17/24

20 min fasted cardio, followed by posing and 6 sets of abs

Upper fluff day

Lying cuff laterals 1 set

Cable rear delt fly 1 set

Superset: Step forward cable bicep curl + tricep cross extension 1 set

Calf sled press 2 sets

Standing calf raise 2 sets

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

[Michaela]

I say just go by feel. Don’t try to over complicate it. You should be able to gauge your working weights based off how warm ups feel. The first week back I just wouldn’t go to failure or overload the volume

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