Michaela
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It honestly depends on the position you’re in. What do you look like body fat and fullness/flatness wise, how do you respond to carbs, during your prep did you get full off one high day or did it take multiple days in a row to fill you out, do you hold water after a high day, the list goes on. It really is different for everyone
TBJP Nutrition: Michaela10
TBJP Clothing: Michaela10
Instagram: @michaelaaycock -
Thursday 9/14/23
40 min fasted cardio, followed by 3 sets of abs, and posing rounds
Non training day – stretching, foam rolling, tanning, and cold plunge at normal training time
TBJP Nutrition: Michaela10
TBJP Clothing: Michaela10
Instagram: @michaelaaycock -
Wednesday 9/13/23
30 min fasted cardio, followed by posing rounds and stretching
Glutes.
Another good one!Body master calf press
4p x 15,7,5 (+2,1,1 from lw)
2p x15Adductor
Stack +3p x13 (+1 from lw)
Stack +2p x15 (matched lw)Abductor
205 x15 (+15# from lw)
205 x12 , 130 x15 (+15#, +3)Smith glute bridge
5pps x8 (+2 from lw)
4pps x12 (+2 from lw)Split squat
135 x20 (+5 from lw)Neutral grip pull ups
2 sets 15-10 repsTBJP Nutrition: Michaela10
TBJP Clothing: Michaela10
Instagram: @michaelaaycock -
It’s just going to make you flat
TBJP Nutrition: Michaela10
TBJP Clothing: Michaela10
Instagram: @michaelaaycock -
I train in a garage in Florida. It’s primarily going to come down to a hydration thing. I drink at least 2 L during training with TBJP sustain and EAA’s
TBJP Nutrition: Michaela10
TBJP Clothing: Michaela10
Instagram: @michaelaaycock -
Kuba has a good option here
I’d also honestly think it’s more of a hydration thing rather than food. I’d drink at least a liter of water upon waking instead of just 16oz
TBJP Nutrition: Michaela10
TBJP Clothing: Michaela10
Instagram: @michaelaaycock -
Tuesday 9/12/23
40 min fasted cardio, followed by 3 sets of abs, and posing rounds
Non training day, body work at normal training time
TBJP Nutrition: Michaela10
TBJP Clothing: Michaela10
Instagram: @michaelaaycock -
Nothing wrong with changing your split if you want. Just remember progress is going to come with consistency. So pick one you like and can adhere to and run it!
TBJP Nutrition: Michaela10
TBJP Clothing: Michaela10
Instagram: @michaelaaycock -
I think if they’re a big weakness then they need more focus and an individual day. But this split is fine if you try it and see that it’s enough to keep them improving!
TBJP Nutrition: Michaela10
TBJP Clothing: Michaela10
Instagram: @michaelaaycock -
Outside of getting worked on by PT, you can work on mobility and also make sure your execution of the exercise is accurate
TBJP Nutrition: Michaela10
TBJP Clothing: Michaela10
Instagram: @michaelaaycock -
Just as close to the injury as you can is fine
TBJP Nutrition: Michaela10
TBJP Clothing: Michaela10
Instagram: @michaelaaycock -
Monday 9/11/23
No cardio, 20 min outside walk
Quads! Another really good one today!
Cybex hack
5 & 4.25 pps x12 (+25# from lw)Rogers press +band tension
5&4 pps x15 (+2 from lw)
4 pps x16 (+1 from lw)
Single leg 3p x17 (+2 from lw)Leg ext
70 x11 (+1 from lw)
70 x8 (+2 from lw)Smith split squat
155 x6
135 x15TBJP Nutrition: Michaela10
TBJP Clothing: Michaela10
Instagram: @michaelaaycock -
Sunday 9/10/23
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 -
Saturday 9/9/23
40 min fasted cardio, followed by 3 sets of abs and posing rounds
Upper pump!
Wide grip pull down
1 setT bar row
1 setIncline chest press
1 setSeated fly
1 setDB lateral
1 setTricep ext
1 setTBJP Nutrition: Michaela10
TBJP Clothing: Michaela10
Instagram: @michaelaaycock -
Vacuums every morning. And all day being mindful of ducking your stomach in and or flexing your abs. You just have to be conscious about it and eventually it will be habit
TBJP Nutrition: Michaela10
TBJP Clothing: Michaela10
Instagram: @michaelaaycock