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  • Michaela

    Member
    October 23, 2023 at 9:10 am in reply to: Fat Intake

    You have room to come up. I’d say coming up another 20g would be good. And just adjusting based on recovery and body fat accumulation

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

  • Michaela

    Member
    October 23, 2023 at 9:08 am in reply to: “What Would Michaela Do”… WWMD

    Sunday 10/22/23

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

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

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

  • Michaela

    Member
    October 22, 2023 at 12:43 pm in reply to: “What Would Michaela Do”… WWMD

    Saturday 10/21/23

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

    Upper day

    Wide grip pull down
    2 sets

    T bar row
    1 set

    Seated db lateral
    2 sets

    Rear delt fly on pec Dec
    1 set

    Plate loaded chest press
    1 set

    Tricep overhead ext
    2 sets

    Seated db hammer curl
    1 set

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

  • Michaela

    Member
    October 22, 2023 at 12:40 pm in reply to: “What Would Michaela Do”… WWMD

    Friday 10/20/23

    No cardio, 20 min fasted outside walk

    Hams

    Leg ext
    95 x15

    Seated curl
    160 x10 (+1 from lw)

    Lying curl
    95 x10

    Body master squat
    9p x11 (+1 from lw)

    Adductor
    Stack +2p x12

    Bb rdl
    225 x15

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

  • Michaela

    Member
    October 20, 2023 at 12:35 am in reply to: Lantus

    Yes it will be fine. But you can also keep it chilled in your meal bag with an ice pack if you’re worried

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

  • Michaela

    Member
    October 20, 2023 at 12:34 am in reply to: Helping with diet changes

    I don’t see a problem with it. Just try and and see how it works for you. If you progress well with it then keep on. If you notice any negatives then adjust!

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

  • Michaela

    Member
    October 20, 2023 at 12:32 am in reply to: “What Would Michaela Do”… WWMD

    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

    Member
    October 20, 2023 at 12:31 am in reply to: “What Would Michaela Do”… WWMD

    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

    Member
    October 17, 2023 at 11:57 pm in reply to: Volume after injury

    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

    Member
    October 17, 2023 at 11:54 pm in reply to: Red yeast rice side effects

    Eliminate it and see if it resolves

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

  • Michaela

    Member
    October 17, 2023 at 11:51 pm in reply to: How much cardio

    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

    Member
    October 17, 2023 at 8:55 pm in reply to: “What Would Michaela Do”… WWMD

    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

    Member
    October 16, 2023 at 7:20 pm in reply to: “What Would Michaela Do”… WWMD

    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

    Member
    October 15, 2023 at 5:58 pm in reply to: Current split. Should I do less?

    Chest
    Back
    Off
    Quads
    Delts & arms
    Off
    Hamstrings

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

  • Michaela

    Member
    October 15, 2023 at 5:54 pm in reply to: initial tricep tendonitis

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

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

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