[Michaela]

Hey Michael! There’s no right or wrong way here. You just have to try something that fits with your schedule and preference and see how you get on with it recovery wise and if you like it and if it’s working for you and then just assess accordingly from there!

Here is what I would do in your case:
Weight train 3x week Mon, Wed, Fri PPL
And on the other days have your other activities keeping swimming further away from the pull days and running/hiking further away from the leg days

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

[Michaela]

Sunday 12/10/23

25 min fasted cardio, followed by posing and 3 sets of abs, followed that up with 10 min sauna and 3 min cold plunge

Non training day. Stretching and tanning at normal training time

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

[Michaela]

Sunday 12/10/23

25 min fasted cardio, followed by posing and 3 sets of abs, followed that up with 10 min sauna and 3 min cold plunge

Non training day. Stretching and tanning at normal training time

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

[Michaela]

Saturday 12/8/23

25 min fasted cardio followed by posing and stretching

Upper pump day

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]

Friday 12/8/23

No cardio, 20 min fasted outside walk and stretching

Leg ext
115 x14 (+10# from lw)
115 x10, 70 x10, 45 x9 Drop (+10#, +2r, +1r from lw)

Seated curl
160 x10.5 ( +0.5 from lw if that counts)
160 x6, 130 x6, 100 x7 drop (lw was 130×13)

Lying curl
110 x8, 5, 3 RP (+1,2,2 from lw)
95 x12 (matched lw)

Cybex press
7pps x10
6pps x15

Adductor
Stack +1p x14,7,5 RP (+2,2,2 from lw)

BB rdl
135 x20

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

[Michaela]

Hey man! If it’s all been going well for you I would just continue running it until otherwise!

There’s some orders I would change if I were doing it myself especially on the back and leg day. But if everything is going well for you then that is all that matters!

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

[Michaela]

Everyone has already said it here. Just start with these options and trial and error it seeing which works best for you!

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

[Michaela]

Thursday 12/7/23

25 min fasted cardio, followed by 3 sets of abs, posing, and stretching, then followed that up with 20 min sauna and 5 min cold plunge

Non training day. Did all my recovery work fasted this morning and spend my usual training time working

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

[Michaela]

Wednesday 12/6/23

20 min fasted cardio, followed by posing and stretching

Glute emphasis day

Body master calf press
4p x12 (+1p, -3r from lw)
3p x15 (+1r from lw)
3p x13 (+2 from lw)

Adductor
Stack +3p & 1q x12 (+2r from lw)
Stack +3p x12 (+2 from lw)

Abductor
235 x15 (+3 from lw)
235 x10, 175 x11, 130 x12 drop

Smith glute bridge
5pps x8 (+40#, -1r from lw)
4pps x12 (+1 from lw)

Smith split squat
135 x22 (+1 from lw)

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

[Michaela]

I can’t seem to see the photos
If you’d like you can dm them to me on instagram and I’ll report back with feedback!

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

[Michaela]

So many different things it could be, it’s hard to pinpoint here without knowing more info about you.
If you feel like it might be the supplement then just try removing it and see if that helps. If it does, then problem solved. If it doesn’t, then start diving into assessing other variables and changing one thing at a time to find the fix

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

[Michaela]

It will depend on your recovery. You can try out 1 set for a couple weeks and see how your recovery and progression from session to session is, and if all is good then you can try increasing and see how you respond from there!

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

[Michaela]

I would go to a mattress store and test them all out and see what you like best honestly!

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

[Michaela]

Tuesday 12/5/23

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

Non training day. Massage therapy work at normal training time

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

[Michaela]

Yeah just inch cals up slowly. Focus on gym performance and progressions along with recovery, and physique progression. prioritize those over a body weight

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