[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
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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

[Michaela]

Thursday 9/21/23

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

Non training day, stretching and cold plunge at normal training time

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

[Michaela]

Wednesday 9/20/23

30 min fasted cardio, followed by posing rounds and stretching

Last glute day before Phoenix. Matched all of last weeks sets.

Body master calf press
4p x15

Adductor
Stack +3p x14

Abductor
205 x15

Smith glute bridge
5pps x8
4pps x12

Split squat
135 x20

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

[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

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

[Michaela]

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

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

[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
TBJP Clothing: Michaela10
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

TBJP Nutrition: Michaela10
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Instagram: @michaelaaycock

[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
TBJP Clothing: Michaela10
Instagram: @michaelaaycock

[Michaela]

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

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

[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
TBJP Clothing: Michaela10
Instagram: @michaelaaycock