[Michaela]

Monday 1/1/24

No cardio, 20 min fasted outside walk

Quads

Cybex hack
6&5pps x10 (+25#, -3r from lw)
5&4pps x15 pause in hole (+2r from lw)

Rogers press
5 pps +10 x17 (+1 from lw)
4pps x24 (+2 from lw)

Leg ext
70 x17 (+1 from lw)
70 x14 (+1 from lw)

Lying curl
95 x12 (+1 from lw)
95 x9, 65 x9 single drop (+1, +1 from lw)

Smith split squat
185 x15 (+1 from lw)

TBJP Nutrition: Michaela10
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Instagram: @michaelaaycock

[Michaela]

Sunday 12/31/23

25 min fasted cardio, followed by posing, 3 sets of abs, 15 min sauna, and 3 min cold plunge

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

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

[Michaela]

100% with Kuba here

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[Michaela]

Saturday 12/16/23

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
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[Michaela]

Doesn’t need to be over complicated. Just pick the split you prefer with your biggest bang for your buck movements, know how to fully maximize one given set, get in there, train hard, get out

TBJP Nutrition: Michaela10
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[Michaela]

I’ve had hernia surgery and that’s actually the reason I no longer wear a belt. I think the belt squeezes the area and can cause you to be more prone to hernias due to the internal core pressure being built up. I do however wear a waist trainer that covers the full abdomen. It really comes down to personal preference, but ultimately building a strong core is the best bet

TBJP Nutrition: Michaela10
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[Michaela]

It could be several issues. Poor mobility, poor recovery, not warming up enough before sessions. Stress, not enough sleep can also cause cognitive issues and slow reactions.

Do you have regular soft tissue/chiro/massage treatment?

These are my exact thoughts as well, so I am just here to piggy back on this to further encourage you to insure you’re managing all these variables!

TBJP Nutrition: Michaela10
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[Michaela]

Thyroid panel is good to get checked as well

TBJP Nutrition: Michaela10
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[Michaela]

Just get bloodwork to answer your question exactly

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[Michaela]

Friday 12/29/23

25 min fasted cardio, followed by posing, 4 sets of abs, 15 min sauna, and 3 min cold plunge

Non training day today

TBJP Nutrition: Michaela10
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Instagram: @michaelaaycock

[Michaela]

Thursday 12/28/23

No cardio, 20 min light treadmill walk (usually outside but it was raining), followed by stretching

Hams/Glutes

Seated curl
160 x13 (+1.5 from lw)
160 x6, 130 x7, 100 x5 drop (lw did 130×14)

Smith glute bridge
5.10 pps x9 (+20#, -1r from lw)
4.10 pps x13 (+20#, -1r from lw)

Smith split squat
225 x12 (+2 from lw)
185 x16 (+1from lw)

Abductor
205 x15 (+15# from lw)

Leg ext
80 x15 (+10# from lw)
70 x15, 45 x12, 25 x12 drop (+3,+2,+2 from lw)

TBJP Nutrition: Michaela10
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Instagram: @michaelaaycock

[Michaela]

Wednesday 12/27/23

20 min fasted cardio, followed by 4 sets of abs, posing, and 10 min sauna

Upper fluff

Lying cuff laterals
1 set

Cable rear delt fly
1 set

Superset 1 set
Cable curl
Cable extension

Sled calf press
1 rest pause set

Hip calf press
2 sets

Standing calf raise
1 set

TBJP Nutrition: Michaela10
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Instagram: @michaelaaycock

[Michaela]

You just pick a weight you fail within that rep range
You can aim to fail at 15 and from there keep that weight and continue progressing reps until you get to the higher end and then increase weight and continue

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[Michaela]

That is the approach I take.
All you can do is try and and see if your recovery improves

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[Michaela]

Is your body still being responsive to the fat loss process or have you stalled?

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