[Michaela]

Where do you feel it when performing it?
Proper execution I feel the whole lat
But if you’re shrugging it up you’ll feel trap and upper back

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

[Michaela]

Wide Pulldown

Barbell row

Single arm DB row

Deadlift

DB pull over

Neutral grip pull down

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

[Michaela]

I am on board with JPs response here.
Have you increased fat burners in this time?

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

[Michaela]

Photos would be great to be able to assess
But there’s no harm in just choosing one way and making a plan and seeing how things go, if you choose to bulk and notice all you’re doing is getting fatter, then go the other direction and do a cut

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

[Michaela]

Tuesday 1/16/24

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

Non training day. Massage work at normal training time

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

[Michaela]

Monday 1/15/24

No cardio, 20 min outside fasted walk followed by stretching

Quads

Cybex hack
6&5pps x10 failed at bottom of 11
5&4pps x15 pause in hole

Smith squat
315 x8

Roger press + band
5&4 pps x19 no sleeves
4 pps x21 no sleeves

Leg ext
70 x15
70 x13

Smith split squat
225 x9

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

[Michaela]

Sunday 1/14/24

25 min fasted cardio, followed by posting, 3 sets of abs, 15 min sauna, 5 min cold plunge

Non training day. Stretching and tanning at normal training time.

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

[Michaela]

Saturday 1/13/24

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

Upper pump day

Calf press 1 rest pause set

T bar row 1 set

Pull up 1 set

Rear delt fly 1 set

Seated db laterals 2 sets

Floor chest press on smith 1 set

Rope press down 1 set

Single arm DB extension 1 set

DB hammer curl 1 set

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

[Michaela]

Friday 1/12/24

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

Non training day. Lots of work checked off today.

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

[Michaela]

Thursday 1/11/24

No cardio, 20 min outside walk followed by stretching

Hams & glutes

Seated curl
175 x9 (+1 from lw)
145 x14 (+1 from lw)

Smith glute bridge
5.25 pps x7 (+1 from lw)
4.10 pps x15 (matched lw)

Smith split squat
245 x13 (+1 from lw)
185 x18 (+1 from lw)

Adductor + Abductor
Stack +2p x13,5,3 (+2,1,1 from lw)
205 x17,8,5 (+2,2,1 from lw)

Leg ext
70 x20 (-10#, +3 reps from lw)
70 x15 (+25#, -5 reps from lw)

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

[Michaela]

I personally prefer them at the end.
But you can do as Kuba has recommended, or try putting between the hack and leg press

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

[Michaela]

Salt meals, and drink more water, supplement with taurine

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

[Michaela]

Sup Michaela, can you share how Its your diet atm?

Oh yes please and with the quantitie of each product 🙏🏽, I think there’s more of us curious how it looks like, knowing you won’t eat any garbage to push more carbs or sth 😅

[/quote]
50-60g fat / 400-700g carbs depending on the day

Meal one: chicken, egg, jasmine rice, bread

Meal two: 99% lean turkey, jasmine rice, almond butter, banana, rice cakes

Intra: TBJP sustain

Meal three: cream of rice, TBJP iso pro

Meal four: bison or lean beef, jasmine rice

Meal five: chicken, jasmine rice, olive oil

Meal six: chicken, whole egg, bread

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

[Michaela]

Wednesday 1/10/24

20 min fasted cardio, followed by posing, 5 sets of abs, and stretching

Upper fluff day

Lying cable cuff laterals 1 set

Cable rear delt fly 1 set

Cable curl 1 set

Cable tricep extension 1 set

Calf sled press 2 sets

Standing calf raise superset with tib raise 2 sets

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

[Michaela]

I am just going to piggy back and agree with Jordan here!
Ultimately just play with it and see what feels best for you. I primarily stuck with the middle peg until learned the true functions and benefits of utilizing the others

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