[Michaela]

Monday 12/18/23

Cybex hack
5.10 pps x12 (+2 from two weeks ago) last week I miss loaded the weight like an idiot so today was +45# for same reps as last week
4 pps x15 pause in hole

Rogers press +band tension
5pps x15 (+1 from lw)
4pps x21 (+1 from lw) pause in hole

Leg ext
70 x15 (+3 from lw)
70 x12

Lying leg curl
95 x9 (+1 from lw)
95 x6, 65 x6 single drop

Smith split squat
185 x13 (+1 from lw)

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

[Michaela]

Sunday 12/17/23

25 min fasted cardio, followed by posing, then 15 min sauna, and 3 min cold plunge

Non training day

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

[Michaela]

Saturday 12/16/23

25 min fasted cardio followed by posing and stretching

Upper pump day

Seated calf 1 rest pause set

Adductor 1 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

Ex bar skull crusher 1 set

Seated db curl 1 set

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

[Michaela]

What are your goals and what do you look like in terms of do you have muscle you are wanting to maintain or you care about weight loss only?

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

[Michaela]

You definitely have room to increase diet here based on the menu you provided

How is your digestion? Is there any particular meal you are bloating after or are you just generally not interested in eating

You can easily add more fats from oils like Mac nut oil, evoo, or even almond butter

I would keep cardio and movement in
Light fasted cardio like 20 min on bike or a walk will not hinder weight gain, it will aid in appetite, along with short 5-10 min post meal walks

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

[Michaela]

Friday 12/15/23

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

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

Going to take me a minute to get used to the new split being off on a Friday lol

New set up

Sunday off
Monday quads
Tuesday off
Wednesday 1 set each of side delt, rear delt, tri, bi
Thursday glutes and hams
Friday off
Saturday upper

The main change is pulling out the Wednesday glute emphasis day to give more recovery to the lower body and see if more growth comes from that

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

[Michaela]

Thursday 12/14/23

No cardio, 20 min fasted outside walk

Hams & Glutes – new set up

Seated Leg curl
160 x10
130 x12

Smith glute bridge
5pps x9
4pps x13
 
Smith Split Squat
225 x6 (not true failure)
185 x13
 
Abductors
190 x12
 
Leg Extensions
70 x12
70 x10, 45 x12, 25 x12 drop

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

[Michaela]

Wednesday 12/13/23

20 min fasted cardio, followed by 3 sets of abs, and then 15 min sauna

Changing the split up here now. Joe Bennett does my training programming and we are doing to try out giving the lower body more recovery. I’ll be honest in that I am nervous lol because I have done lower body 3x/ week the past three seasons and at times trained upper none at all or just once per week and that brought about a lot of progression. But I totally get the point of seeing if more recovery now will elicit more leg growth, so I will commit and see!!

Upper pump

Lying cable laterals
1 set

Cable rear delt fly
1 set

Superset 1 set
1. Step forward cable curl
2. Cable cross extensions

Seated calf raise
1 rest pause set
1 straight set

Standing calf raise
1 straight set
1 double drop set

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

[Michaela]

I personally do not pre plan any type of deload/devolume. I manage my training and recovery week to week where it’s not a need, but if I do reach a time where it’s warranted then I just take off completely.

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

[Michaela]

If you’re recovering well and progressing session to session on one rotation then that is fine. If you find you are not recovering well or progressing session to session then you may need the two rotations

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

[Michaela]

I can’t see the pics. Feel free to DM them to me on instagram.

The thing to note here though, is there is no peak week magic that you are going to perform to produce a look that isn’t already there. The final week is used to polish the look you have worked for over the prep. So if you did not have separation and detail the final few weeks, it will not magically appear through a “peak” plan

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

[Michaela]

I just wouldn’t take the digestive enzyme then

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

[Michaela]

I eat them and they do fine for me.

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

[Michaela]

Tuesday 12/12/23

25 min fasted cardio, followed by posing and stretching, 15 min sauna and 3 min cold plunge

Non training day, body work and tanning at normal training time

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

[Michaela]

Monday 12/11/23

Coming down with a cold like sickness (caught from my mom), but still felt it was ok to train today

No cardio, 20 min fasted outside walk followed by stretching

Quads – adding in a back off set to hacks, and 2 sets of lying leg curl

Cybex hack
5.10 pps x12 (+2 from lw)
5 pps x11

Rogers press
5pps x14 (+1 from lw)
4pps x20 (+2 from lw)

Leg ext – no progression here, I think that second set of hacks caught up here lol
70 x12
45 x15

Lying leg curl – first week with this
95 x8
65 x10

Smith split squat
185 x12 (+2 from week before last)

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