[Michaela]

Thursday 10/19/23

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

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

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

[Michaela]

Wednesday 10/18/23

30 min fasted cardio, followed by posing rounds and stretching

Glutes

Body master calf press
4p x14,8,6 rest pause (+1,1,1 from lw)

Adductor machine
Stack +3p x14 (+1 from lw)

Abductor
220 x12 (+15# from lw)

Smith glute bridge
5pps x9 (+1 from lw)

Split squat
135 x20

Neutral grip pull up
2 sets 15-12

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

[Michaela]

I was out for 4 months recovering from surgeries. When I came back to training I treated it like I was starting from scratch. The first 1-2 weeks I didn’t do a top set approach. Just what you’d label as a traditional 3×15 type sets just going through the motion of the movements. At week 3 I went back to the top set back off approach, but still kept loads and failure point minimal, and week to week built on that

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

[Michaela]

Eliminate it and see if it resolves

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

[Michaela]

20 min 4-5x a week would be good!!
Any time is fine. I personally do fasted

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

[Michaela]

Tuesday 10/17/23

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

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

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

[Michaela]

Monday 10/16/23

No cardio, 20 min fasted outside walk

Quads

Cybex hack
5pps x9 (+1 from lw)

Rogers press + band tension
5pps x10 (+45#, -2 reps from lw)
4pps x12 (+2 from lw)

Leg ext
70 x12
70 x10

Smith split squat
185 x10 (+1 from lw)

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

[Michaela]

Chest
Back
Off
Quads
Delts & arms
Off
Hamstrings

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

[Michaela]

Assess execution of lists, proper warm ups, physio work, tb500 & bpc 157

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

[Michaela]

Sunday 10/15/23

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

Non training day. Foam rolling, stretching, tanning, and cold plunge at normal training time

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

[Michaela]

I use sustain and mps max
If I need to add additional carbs to the sustain then I do so via performance fuel

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

[Michaela]

If you feel like you want to try it, then just go for it man! You won’t know the answer to the question until you see for yourself through application

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

[Michaela]

The only way you’ll know is to try it, see how it feels, how recovery is, and how you’re able to progress each session and visual improvements. And then you just make any needed changes based on that.

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

[Michaela]

For beginners they’re not going to have the muscle connection and intensity within a given set to get the most out of low volume. So I would personally go with a more volume vs less approach

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

[Michaela]

Saturday 10/14/23

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

Upper day

Lat pull down
2 sets

T bar row
1 set

Rear delt fly
2 sets

Seated lateral raises
2 sets

Incline chest press
1 set

Seated cable fly
1 set

Overhead tricep extension
2 sets

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