[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
TBJP Clothing: Michaela10
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
TBJP Clothing: Michaela10
Instagram: @michaelaaycock

[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
TBJP Clothing: Michaela10
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
TBJP Clothing: Michaela10
Instagram: @michaelaaycock

[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
TBJP Clothing: Michaela10
Instagram: @michaelaaycock

[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
TBJP Clothing: Michaela10
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
TBJP Clothing: Michaela10
Instagram: @michaelaaycock

[Michaela]

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

[Michaela]

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

[Michaela]

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 x15

Adductor
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 reps

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

[Michaela]

It’s just going to make you flat

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

[Michaela]

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

[Michaela]

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

[Michaela]

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