Replies – Forums – Michaela – Page 115

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Michaela

Member
January 10, 2024 at 12:13 am in reply to: How to programme pull?

What about free weights? Lots of options here

For a back day this is the order I like to go

Wide pull down or pull up

Row via barbell, smith, or t bar

Single arm row via dumbbell or plate loaded machine

Neutral grip pull down

Rope cable pull over

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

Member
January 9, 2024 at 12:56 am in reply to: “What Would Michaela Do”… WWMD

Monday 1/8/24

No cardio, 20 min fasted outside walk followed by stretching

Cybex hack
6&5pps x11 (+1 from lw)
5&4pps x15 pause in hole. Failed at bottom of 16 (+0.5 from lw lol)

Smith squat
3pps x6 not failure

Rogers press +band tension (left hamstring was feeling right on these so I scaled back here)
4pps x25
4pps x20

Leg ext
70 x20 (+3 from lw)
70 x16 (+2 from lw)

Smith split squat
225 x8 (+2 from lw)
185 x16 (+1 from lw)

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

Member
January 8, 2024 at 12:15 pm in reply to: “What Would Michaela Do”… WWMD

Sunday 1/7/24

25 min fasted cardio, followed by posing, abs, 15 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

Member
January 7, 2024 at 12:38 am in reply to: “What Would Michaela Do”… WWMD

Saturday 1/6/24

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

Upper pump day

Seated calf 1 rest pause set

Pull down 1 set

T bar row 1 set

Rear delt fly on pec Deck 1 set

Seated db laterals 2 sets

Incline chest press 1 set

Rope press down 1 set

Ez bar skull crusher 1 set

Seated db curl 1 set

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

Member
January 6, 2024 at 3:52 am in reply to: Cutting Period

All you can do is try it buddy and see how you get on with it in terms of recovery and progress. And then you just adjust accordingly from there

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

Member
January 6, 2024 at 3:51 am in reply to: Weaker pressing with wrist wraps

Are they too tight?

As for your forearm pumps without the wraps, have you tried using a thumbless grip?

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

Member
January 6, 2024 at 3:49 am in reply to: Rapid body fat gain after a cutting phase and want to pull back. Next steps

Just go back to the cut plan you were following until you reach the desired look you want, and then slowly work your way up after that

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

Member
January 6, 2024 at 3:47 am in reply to: “What Would Michaela Do”… WWMD

Friday 1/5/24

25 min fasted cardio, followed by 5 sets of abs, posing, 15 min sauna, and 5 min cold plunge

Non training day

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

Member
January 5, 2024 at 12:35 am in reply to: “What Would Michaela Do”… WWMD

Thursday 1/4/24

No cardio, 20 min fasted outside walk

Hams & Glutes

Seated curl
175 x8
145 x13

Smith glute bridge
5.25 pps x6
4.10 pps x15

Smith split squat
245 x12
185 x17

Adductor + Abductor
Stack+2px11,4,2 RP , 205 x15

Leg ext
80 x17

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

Member
January 4, 2024 at 11:15 am in reply to: “What Would Michaela Do”… WWMD

Wednesday 1/3/24

CT scan first thing in the morning so had to drink barium the night before and morning of. It was just a check up on my surgical area and the report was good thank God! It’s always my biggest “weakness” mentally in terms of worry so I like to keep a bonafide check on it!

25 min fasted cardio after that, followed by 5 sets of abs, and 15 min sauna

Upper fluff day

Lying cuff laterals
1 set

Cable rear delt fly
1 set

Step forward cable curl SS w/ cable cross extensions
1 set

Sled calf press
1 rest pause set
1 double drop set

Standing calf
2 straight sets

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

Member
January 3, 2024 at 2:29 am in reply to: Protein powder for sensitive stomach

I personally have zero issues with the TBJP iso pro like I have with other isolates
I too have some discomfort with the performance pro occasionally
And I haven’t tried the vegan yet
But I would definitely give those two a try and see how they do for you!

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

Member
January 3, 2024 at 2:26 am in reply to: Bro split help

Go for it!
Try it out and see how you get on with it in terms of recovery and progress etc
Report back here with any further questions once you’ve tried it consistently!

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

Member
January 3, 2024 at 2:24 am in reply to: HGH blood test

I’ll be honest, I have no clue. Maybe someone else here can help you

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

Member
January 3, 2024 at 2:23 am in reply to: Acceptable body fat to push up

100% ditto what Jordan has already said here if you need any more encouragement from me lol

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

Member
January 3, 2024 at 2:22 am in reply to: “What Would Michaela Do”… WWMD

Tuesday 1/2/24

25 min fasted cardio, followed by posing, 15 min sauna, and 5 min cold plunge

Non training day. Body work at normal training time

Got a red light therapy panel so I am implanting that daily prior to bed now as well

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

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