[Michaela]

Friday 9/29/23

1 day out
No cardio
Posing, eating, preparing!

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

[Michaela]

Yes it’s possible

But just focus on the daily consistency of sticking to the diet and exercise and not overly focused on a number

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

[Michaela]

Training wise no need to prioritize anything specific buddy, just keep training hard and growing all over!

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

[Michaela]

I echo what Clare has already said here

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

[Michaela]

Lean protein source
Low fat carb source that digest well

Chicken, 99% Turkey, white fish, egg whites, whey isolate

Rice, potatoes, cream of rice, rice cakes

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

[Michaela]

It really depends
Just base it on your response and progress needs
If you have the same diet as training days on off days and your weight doesn’t fluctuate then you may not need to adjust much, but if you notice a big influx based on lowered expenditure then just decrease based on the general amount of calorie burn difference

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

[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