Michaela
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Sunday 11/12/23
30 min fasted cardio, followed by 3 sets of abs and posing
Non training day. Stretching and recovery work during normal training time
TBJP Nutrition: Michaela10
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Instagram: @michaelaaycock -
Yeah just put it all together and drink at once 30ish min before is totally fine
TBJP Nutrition: Michaela10
TBJP Clothing: Michaela10
Instagram: @michaelaaycock -
I eat my pre train meal 1 hour prior to walking into gym. I start sipping my intra as I start warming up
TBJP Nutrition: Michaela10
TBJP Clothing: Michaela10
Instagram: @michaelaaycock -
Saturday 11/11/23
30 min fasted cardio, followed by 3 sets of abs and posing
Upper pump
Wide grip pull down
1 setT bar row off floor
1 setSingle arm row
1 setRope pull over
1 setIncline chest press
1 setSeated cable fly
1 setSeated db lateral raise
2 setsTBJP Nutrition: Michaela10
TBJP Clothing: Michaela10
Instagram: @michaelaaycock -
You’re essentially just doing full body here anyways. But if this looks like a split you’d enjoy then go for it. No harm in trying it out since you are doing it as a lifestyle and want to enjoy it
I’d personally take the quads and hams out of the push and pull and give them their own day. Push/pull/legs
TBJP Nutrition: Michaela10
TBJP Clothing: Michaela10
Instagram: @michaelaaycock -
If your performance is still progressing I’d say just keep on the track you are on buddy!
TBJP Nutrition: Michaela10
TBJP Clothing: Michaela10
Instagram: @michaelaaycock -
Friday 11/10/23 – one week post Olympia
No cardio, 20 min fasted outside walk
Hams
Leg ext
90 x12
90 x10, 55 x8, 35 x7 dropSeated curl
160 x8
130 x10Lying curl
95 x8
95 x11 faster tempo
LL only 30 x10Cybex press
6pps x12
6pps x8Adductor
Stack +1p x10Bb rdl
135 x20TBJP Nutrition: Michaela10
TBJP Clothing: Michaela10
Instagram: @michaelaaycock -
Thursday 11/9/24
30 min fasted cardio, followed by 3 sets of abs, posing and stretching
Upper pump
Lying cable cuff laterals
2 setsRear delt fly on pec Dec
2 setsPin loaded machine press
1 setRope press down
2 setsPin loaded dip machine
1 setEZ bar lying skull crusher
2 setsMachine preacher curl
1 setDB hammer curl
1 setTBJP Nutrition: Michaela10
TBJP Clothing: Michaela10
Instagram: @michaelaaycock -
Wednesday 11/8/23
30 min fasted cardio, followed by stretching
Glutes
Body master calf press
3 x 2p x15Adductor
Stack +2p x12
Stack +2p x10Abductor
190 x12
190 x10, 130 x10, 100 x10 dropSmith glute bridge
4pps x10
3pps x12Split squat
135 x15TBJP Nutrition: Michaela10
TBJP Clothing: Michaela10
Instagram: @michaelaaycock -
Yeah it’s all the above. Ultimately body fat is doing to need to be gone regardless, but you also need the development. So train with squats, lunges, maybe some thrusts, and diet as hard as you can
TBJP Nutrition: Michaela10
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Instagram: @michaelaaycock -
You just adjust accordingly to your weight gain. But like the above have said, you can just get straight into a deficit and get lean instead of holding
TBJP Nutrition: Michaela10
TBJP Clothing: Michaela10
Instagram: @michaelaaycock -
Tuesday 11/7/23
40 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 -
Yes. Just keep movements the same but reduce failure point for the first few days back, then just get right back to usual
TBJP Nutrition: Michaela10
TBJP Clothing: Michaela10
Instagram: @michaelaaycock -
It’s hard to say because I don’t know what you can and cannot do with the injurty.
So the best bet is to just formulate it based on feel and what doesn’t bother the injury or delay it’s recoveryTBJP Nutrition: Michaela10
TBJP Clothing: Michaela10
Instagram: @michaelaaycock -
There’s videos on YouTube on how to perform properly.
The key is consistency. Continue doing them even though at first for a while you may not even be able to pull in. Eventually it will come
TBJP Nutrition: Michaela10
TBJP Clothing: Michaela10
Instagram: @michaelaaycock