[Michaela]

I don’t think you need that much intra
Maybe 50g carbs from TBJP sustain and/or performance fuel
Along with a serving of MPS max or EAA

And just a lot the remaining amount to surrounding meal/s

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

[Michaela]

Thursday 9/28/23

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

2 days out

Rope press down
1 set

Close grip press
1 set

Machine dip
1 set

Overhead extension
1 set

Rope hammer curl
1 set

Plate loaded preacher curl
1 set

DB curl
1 set

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

[Michaela]

Wednesday 9/27/23

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

3 days out

Lying cable lateral raise
2 sets

Rear delt pec Dec fly
2 sets

Plate loaded shoudler press
2 sets

Lateral raise machine
2 sets

Seated cable chest fly
1 set

Incline plate loaded chest press
1 set

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

[Michaela]

Tuesday 9/26/23

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

4 days out

Wide grip pull down
2 sets

Chest supported row
2 sets

Single arm row
1 set

Neutral grip pull down
1 set

Cable pullover
1 set

Adductor + Abductor
3 sets

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

[Michaela]

Monday 9/25/23

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

Non training day. Long day of travel to Arizona from Florida.
Awake nearly 24 hours now lol

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

[Michaela]

As everyone has already said, do single arm

Also get some PT work done as you could have something that could be addressed there to help

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

[Michaela]

Jordan has videos explaining all of this
Watch those and try it out and see how you get on with it then report back here with feedback and we can help with any further tweaks

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

[Michaela]

9/24/23

No cardio, 20 min fasted outside walk

Last one before Phoenix!

Nothing to failure.

Cybex hack 9p x15
Rogers press 9p + band x20
Leg ext 2p x12
Split squat 155 x10

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

[Michaela]

Saturday 9/23/23

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

Non training day, recovery work and packing for Phoenix!

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

[Michaela]

Yeah as Kiera said, I pause under load on a lot of my movements.
At the completion of a session I think stretching say your quad, tricep etc is good

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

[Michaela]

No it wouldn’t be more counterproductive. It’s two completely different things. Train your legs and manage your recovery with proper nutrition

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

[Michaela]

Welcome!!
Report back with progress and we can help more from there!

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

[Michaela]

I take it. They will most likely inspect it at security, but if it’s not liquid they’ll pass it

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

[Michaela]

Cream of rice and banana
Honey and rice cakes if needing to add more

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

[Michaela]

Friday 9/22/23

No cardio, 20 min outside fasted walk

Last ham day before Phoenix!

Leg ext
95 x15

Seated curl
160 x11

Lying curl
110 x8

Body master squat
8p x16

Adductor
Stack x20

BB rdl
225 x12

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