[Michaela]

I currently do seated first, lying second, and rdl’s last. With a squat and adductor between the lying and rdl

But really just pick a sequence and run with it if it feels good to you

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[Michaela]

How much water are you drinking during training?

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[Michaela]

Friday 9/8/23

No cardio, 20 min outside walk

3 weeks out of rising Phoenix. A really solid week of progression in training. I’ll be honest I don’t know how because I certainly don’t feel any less prep feels lol

Hams

Leg ext
90 x15 (+10#, -1 rep from lw)
90 x12 (+2 from lw)

Seated curl
160 x11 (+1 from lw)

Lying curl
95 x11 (+1 from lw)

Body master squat
7p x15 (+3 from lw)
8p x8

Adductor
Stack +2p x12 (+2 from lw)
Stack +2p x10 (+45# from lw)

BB rdl
225 x12 (+2 from lw)

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[Michaela]

I would advise the same split as Kuba has said. I’d also make sure not to neglect direct arm work

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[Michaela]

What about just training 4 days on 4 days off?
Honestly you just have to find what works best for you and what you can adhere to, what your recovery does best with, etc. The only “best” way is the one that works for you!

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[Michaela]

I second what Rich has said here.

And this may be something to wait and start once you are back in a surplus since you are new to it and the recovery demand will be higher

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[Michaela]

Get to growing

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[Michaela]

Form consistency within plan and be patient. If it’s still not seeing progress after 3 weeks, then go further into a deficit

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[Michaela]

My thoughts align with everyone else here!

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[Michaela]

Just get to growing in a surplus buddy. You don’t have to pack on the fat fast, just gauge food off gym performance and progression and do a gradual push up

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[Michaela]

Thursday 9/7/23

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

Non training day – stretching and recovery work at normal training time

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[Michaela]

Wednesday 9/6/23

30 min fasted cardio, followed by posing rounds and stretching

Glute emphasis day

Body master calf press
4p x12,6,4 (+2,2,1 from lw)

Adductor
Stack +3p x12 (+1 from lw)
Stack +2p x15 (+1 from lw)

Abductor
190 x15 (+3 from lw)
190 x12 , 130 x12 (+2 & 2 from lw)

Smith glute bridge
5 pps x6 (+40# -1 rep from lw)
4 pps x10 (+1 from lw)

Split squat
135 x15 (+40# +5 reps from lw)

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[Michaela]

Just try it out bud and see how you get on with it recovery, progress wise etc. form some feedback and then report it back here and we can further help you tweak based on that!

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[Michaela]

Honestly I just think you need longer in the diet to come in leaner and not even mess with a “peak”

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[Michaela]

Tuesday 9/5/23

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

Non training day – body work, tanning, cold plunge at normal training time

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