[Michaela]

You just have to keep at it and intentionally work to progress it
At the beginning of this year I could barley do 3 plates and now I am doing 5

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[Michaela]

The weight number is irrelevant, it’s all about the feel and maximizing each for their own given load

TBJP Nutrition: Michaela10
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[Michaela]

I don’t recommend training 7 days per week. 5 days per week is good
Pick any split you feel you would enjoy the most thus you will adhere to, and attack it with the intent of progressing each session weekly and don’t overthink the rest.

TBJP Nutrition: Michaela10
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Instagram: @michaelaaycock

[Michaela]

Yeah you have some room to move fats up here if you’d like. Doesn’t have to be crazy high 60-75g is a high/moderate. I would consider increasing protein as well

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[Michaela]

There’s no general number. We do not have any info on you to determine. What amount are you currently eating? Base any change off that based off of your recovery, progress, etc

TBJP Nutrition: Michaela10
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[Michaela]

I would pull fats back pretty significantly. You’d definitely find better digestion in this too

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[Michaela]

9/19/23

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

Non training day – body work and cold plunge at normal training time

TBJP Nutrition: Michaela10
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[Michaela]

Monday 9/18/23

No cardio, 20 min fasted outside walk

Cybex hack
5pps x8 (+20# -4 reps from lw)
5 & 4 pps x12

Rogers press + band resistance
5 & 4 pps x16 (+1 from lw)
Single leg 3p x20 (+3 from lw)

Leg ext
70 x12 (+1 from lw)
70 x9 (+1 from lw)

Smith split squat
155 x7 (+1 from lw)

TBJP Nutrition: Michaela10
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Instagram: @michaelaaycock

[Michaela]

Sunday 9/17/23

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

Non training day – foam rolling, stretching, cold plunge at normal training time

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

[Michaela]

Dallas McCarver used to do them regularly!

TBJP Nutrition: Michaela10
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[Michaela]

I do not train PPL
It just boils down to if you’re a competitor what you need for your specific physique improvement needs
If you’re a non competitor then whatever you enjoy most

TBJP Nutrition: Michaela10
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Instagram: @michaelaaycock

[Michaela]

Saturday 9/16/23

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

Upper pump day

Wide grip pull down
1 set

T bar row
1 set

DB lateral raise
2 sets

Pec Dec rear delt fly
1 set

Incline chest press
1 set

Overhead tricep extension
2 sets

DB hammer curl
1 set

TBJP Nutrition: Michaela10
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[Michaela]

Friday 9/15/23

No cardio, 20 min outside fasted walk

Ham day
Doesn’t feel right for things to be making such progression week to week this close to the show but I’ll take it lol

Leg ext
95 x15 (+5lb from lw)
95 x12 (+5lb from lw)

Seated curl
165 x11 (+5lb from lw)
160 x12 faster tempo (+1 from lw)

Lying curl
95 x12 (+1 from lw)
110 x7 , 55 x12 (+1 , +4 from lw)

Body master squat
8p x15 (+45# from lw)
9p x7 (+45# -1 rep from lw)

Adductor
Stack +2p x14 (+2 from lw)
Stack +2p x10 (matched lw)

BB RDL
225 x14 (+2 from lw)

TBJP Nutrition: Michaela10
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[Michaela]

Just start by adding 500cal/ day and see how you progress from there and just take it as your progress dictates

TBJP Nutrition: Michaela10
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Instagram: @michaelaaycock

[Michaela]

I wouldn’t choose it personally. Is it impossible? Maybe not, but I’m not going to be the one to try lol

TBJP Nutrition: Michaela10
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Instagram: @michaelaaycock