[Michaela]

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!

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[Michaela]

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!

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[Michaela]

Outside of getting worked on by PT, you can work on mobility and also make sure your execution of the exercise is accurate

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[Michaela]

Just as close to the injury as you can is fine

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[Michaela]

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 x15

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[Michaela]

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

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[Michaela]

Saturday 9/9/23

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

Upper pump!

Wide grip pull down
1 set

T bar row
1 set

Incline chest press
1 set

Seated fly
1 set

DB lateral
1 set

Tricep ext
1 set

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[Michaela]

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

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[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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