[Michaela]

Monday 11/20/23

No cardio, 20 min fasted outside walk

Quads

Cybex hack
5pps x9 (failed at bottom of 10)
4pps x12 slight pause in hole piston style reps

Rogers hip press + band tension
5pps x10 (self spot last 2)
4pps x15 (pause in hole)

Leg ext
70 x13
70 x8, 45 x10, 25 x10 drop

Smith split squat
185 x9
135 x15

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

[Michaela]

Sunday 11/19/23

30 min fasted cardio, followed by posing

Non training day. Foam rolling, Stretching, and recovery work during normal training time.

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

[Michaela]

Saturday 11/19/23

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

Upper body pump

Pull down
1 set

T bar row
1 set

Single arm hammer row
1 set

Rope pull over
1 set

Incline hammer press
2 sets

Seated cable fly
1 set

Seated db lateral
1 set

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

[Michaela]

Hey man
Honestly your best bet right now is nailing down then nutrition and exercise, and once you become consistent with that then you can start worrying about the supplementation

Always good to take things like omega 3, vitamin D, TBJP Vital support!

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

[Michaela]

It depends on your recovery ability
But all you can do is try it and see!
Start with one rest pause set per session and assess from there

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

[Michaela]

I commented on your other thread!

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

[Michaela]

I think you’re in a fine spot to do either!
Depending on your preference and goals.

If you’re still progressing in the gym and you have no negative feedback in terms of needing to pull diet back, then I’d say just continue on the trend you are on for another 6-8 weeks if things continue positively

But no harm in doing a bit of a cut now either if you desire to be leaner and then push back up

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

[Michaela]

Just realized my Thursday didn’t post for some reason.. so her is thursday posting after Friday lol

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

Upper pump

Lying cable laterals
2 sets

Rear delt fly on pec Dec
1 set

Smith press
1 set

Rope press down
1 set

Machine dip
1 set

Ez bar skull crusher
1 set

Machine preacher curl
1 set

Db hammer curl
1 set

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

[Michaela]

Friday 11/17/23

No cardio, 20 min outside walk

Ham day!

Leg ext
90 x14
95 x10, 50 x10, 25 x10 drop

Seated curl
160 x8
130 x11

Lying curl
95 x9
95 x13 faster tempo

Body master squat
9p x8

Adductor
Stack +2p x8

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

[Michaela]

Wednesday 11/15/23

30 min fasted cardio, followed by posing and stretching

Glutes

Body master calf press
3 x 3p x12

Adductor
Stack +3p x12 (+35#, from lw)
Stack +3p x8 (+1p, -2 reps from lw)

Abductor
220 x10 (+30#, -2 reps from lw)
190 x12, 145 x12, 100 x12 drop (+2,2,2 from lw)

Smith glute bridge
4pps x12 (+2 from lw)
4pps x10 (+90#, -2 reps from lw)

Split squat
135 x15

Neutral grip pull up
BW 2 sets 12-10

Hyper extension
BW 2 sets 20-15

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

[Michaela]

Tuesday 11/14/23

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

Non training day. Body work at normal training time

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

[Michaela]

Get after it and see how you progress and recover, then report back here with feedback and we can help with any tweaks from there based on that!

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

[Michaela]

Good to go for a gradual push up here bud

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

[Michaela]

You take them as low as needed based on fat loss. You look good here but you still have more room to keep losing before lean lean. How about adding in direct cardio other than just steps?

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

[Michaela]

Monday 11/13/23

Bloodwork first thing this morning
No cardio, 20 min fasted outside walk

Quads

Cybex hack
5pps x8
5&4 pps x9 pause in hole (failed at bottom of 9)

Rogers press + band tension
5&4pps x12
4pps x12 pause in hole

Leg ext
70 x12
45 x15

Smith split squat
185 x8
135 x15

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