Replies – Forums – Michaela – Page 124

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Michaela

Member
November 7, 2023 at 2:41 am in reply to: Injury diet / healing

I definitely wouldn’t personally go protein fat. I’d keep the same structure you’re currently doing just with a slight reduction of calorie intake alongside the reduction of calorie output

TBJP Nutrition: Michaela10
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Instagram: @michaelaaycock
Michaela

Member
November 7, 2023 at 2:39 am in reply to: Diet help – Food Increases

Just keep going up gradually buddy and monitor composition and progress alongside the weight

TBJP Nutrition: Michaela10
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Instagram: @michaelaaycock
Michaela

Member
November 7, 2023 at 2:38 am in reply to: “What Would Michaela Do”… WWMD

Monday 11/6/23

No cardio, 20 min fasted outside walk

First training post Olympia. Clock resets now to zero for next season!

Quads. Nothing to failure or max effort/load

Cybex hack
5&4pps x12

Rogers press + band tension
4pps x12
Single leg 3p x10

Leg ext
70 x12
70 x10

Smith split squat
135 x15

TBJP Nutrition: Michaela10
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Instagram: @michaelaaycock
Michaela

Member
November 6, 2023 at 12:37 am in reply to: “What Would Michaela Do”… WWMD

Sunday 11/4/23

40 min fasted cardio

Went to the Olympia superstar seminar, was honestly quite enjoyable
And then made the trip back home. So nice to only have 1.5 hour drive home instead of an all day flight travel lol

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

Member
November 6, 2023 at 12:36 am in reply to: “What Would Michaela Do”… WWMD

Saturday 11/4/23

Slept zero minutes Friday night lol

Just enjoyed the Olympia expo and the rest of the divisions that competed in Saturday pre judging and finals

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

Member
November 6, 2023 at 12:34 am in reply to: “What Would Michaela Do”… WWMD

Friday 11/3/23

Show day Olympia

My favorite look I have ever presented, but didn’t result in a favored result on stage
But regardless, the next day starts the same way!
Clock starts and zero and the work for next season begins

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

Member
November 4, 2023 at 9:20 am in reply to: “What Would Michaela Do”… WWMD

Thursday 11/2/23

One day out of Olympia
No training or cardio or any sort. Just posing, eating, trying to “rest” lol, and Olympia athlete obligations

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

Member
November 1, 2023 at 9:31 pm in reply to: “What Would Michaela Do”… WWMD

Wednesday 11/1/23

20 min light cardio, followed by 3 sets of abs and posing rounds

Upper pump 2 days out

Cable lateral raise
1 set

Cable rear delt fly
1 set

Machine shoulder press
1 set

Seated db lateral
1 set

Rope press down
1 set

Ez bar extension
1 set

Seated db curl
2 sets

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

Member
November 1, 2023 at 10:21 am in reply to: “What Would Michaela Do”… WWMD

Tuesday 10/31/23

Light 20 min cardio, followed by abs and posing

Back and chest pump 3 days out of Olympia

Pull down
1 set

Chest supported row
1 set

Single arm row
1 set

Rope pull over
1 set

Seated cable fly
1 set

Incline press
1 set

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

Member
October 31, 2023 at 10:38 am in reply to: “What Would Michaela Do”… WWMD

Monday 10/30/23

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

Non training day. Travel day to Orlando for the Olympia!

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

Member
October 29, 2023 at 7:50 pm in reply to: “What Would Michaela Do”… WWMD

Sunday 10/29/23

No cardio, 20 min fasted outside walk

Quads – last one before Olympia
Loads reduced – Nothing to failure

Cybex hack
4pps x15

Rogers press + band tension
4pps x15

Leg ext
70 x12
70 x10

Smith split squat
185 x10

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

Member
October 29, 2023 at 1:14 am in reply to: “What Would Michaela Do”… WWMD

Saturday 10/28/23

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

Non training day. All spent doing preparations for the Olympia. Nails, toes, packing etc

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

Member
October 29, 2023 at 1:12 am in reply to: Reducing Quad Volume and Shoulder Pressing

Based on this I personally would just do one set of each of those quad movements
So you’d be pulling 2 sets out

No right or wrong answer on the shoulder press. Just depends if you can handle the pressing volume based on your recovery, and if your development needs it etc

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

Member
October 29, 2023 at 1:09 am in reply to: Coach Out?

Just talk to the coach the same things you have said here. Communication is key on both ends

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

Member
October 29, 2023 at 1:05 am in reply to: Clean bulk

It’s all based on current intake and what your birdies response is to that.

So if you are currently lean and eating in a deficit, just increase calories by 500 and assess progress from there and continue to increase or maintain based on progress

TBJP Nutrition: Michaela10
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Instagram: @michaelaaycock

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