[Michaela]

Bring food back down to a reasonable amount and don’t progress it up for a few weeks. Focus on training performance and progressions, and then once you are more regulated with water balance and fat gain then you can start inching food up

TBJP Nutrition: Michaela10
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Instagram: @michaelaaycock

[Michaela]

You can Blend cream of rice and isolate with honey

But If you have intra supplementation you don’t have to eat immediately post training. You can give yourself time to settle and that’ll help with the fullness feeling and can more easily eat a meal

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

[Michaela]

Monday 12/4/23

No cardio, 20 min fasted outside walk

Quads

Cybex hack
5.10 pps x10 (+20# -1 rep from lw) all time best

Rogers press + band tension
5pps x13 (+1 from lw)
4pps x18 pause in hole (+2 from lw)

Leg ext
70 x17 (+2 from lw)
70 x12 (+2 from lw)

Smith split squat
205 x8 (+20#, -2 reps from lw)
135 x16

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

[Michaela]

Sunday 12/3/23

25 min fasted cardio, followed by 3 sets of abs, and then cold plunge

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

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

[Michaela]

Saturday 12/2/23

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 12/1/23

No cardio, 20 min fasted outside walk followed by stretching

Hams

Leg ext
105 x14 (+15#, -2 reps from lw)
105 x10, 70 x8, 45 x8 drop (+15# & 2, +2, +/- 0)

Seated curl
160 x10 (+1 from lw)
130 x13 (+1 from lw)

Lying curl
110 x7,3,1 RP (+15#, -3 reps, + RP reps from lw)

Body master squat
9p x10 (+1 from lt)

Adductor
Stack +1p x12, 5, 3 RP

BB RDL
225 x15

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

[Michaela]

Thursday 11/30/23

30 min fasted cardio, followed by 3 sets of abs, and posing, then followed that up with sauna and cold plunge.

Non training day. Got IV therapy at normal training time

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

[Michaela]

Wednesday 11/29/23

20 min fasted cardio, followed by stretching

Glutes

Body master calf press
3p x15 (+1 from lw)
3p x14 (+1 from lw)
3p x11 (+1 from lw)

Adductor
Stack +3p & 1q x10 (+25# -2 reps from lw)
Stack +3p x10 (+1 from lw)

Abductor
235 x12 (+15# from lw)
235 x10, 175 x10, 115 x15 drop

Smith glute bridge
455 x9 (+50#, -3 reps from lw)
405 x11 (+1 from lw)

Split squat
135 x21 (+1 from lw)

Body weight hyper ext
2 sets 20-15

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

[Michaela]

Thank you all for the replies. currently im quite sick and training has really suffered the last couple of weeks so im going to up the food untill im better and then ill probably cut for another 2 weeks or so.

That sounds like a good plan!

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

[Michaela]

Do all your warm up sets on back etc without straps

For direct work you can put at the end of your lower days or at the end of your pull and upper day

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

[Michaela]

Get bloodwork to see if

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

[Michaela]

Great job here man. I’d keep rolling with the spot you’re in making gradual progress and enjoy the ride!
As far as lifts, you could try exchanging movements or movement order and resetting numbers and progressing from there!

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

[Michaela]

Are you having an intra workout drink? If so what does it consist of?
How soon post training are you eating and what are you typically eating?

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

[Michaela]

Tuesday 11/28/23

30 min fasted cardio, followed by 3 sets of abs, and stretching

Non training day. Therapy work, tanning, and cold plunge at normal training time

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

[Michaela]

Monday 11/27/23

No cardio, 20 min fasted outside walk followed by stretching

Quads

Cybex hack
5pps x11 (+2 from lw)

Rogers press + band tension
5 pps x12 (+4 from lw)
4 pps x16 pause in hole (+1 from lw)

Leg ext
70 x15 (+2 from lw)
70 x10 (+2 from lw)

Smith split squat
185 x10 (+1 from lw)

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