[Michaela]

Friday 8/25/23

No cardio – 20 min fasted outside walk

Hams today!!

Leg ext
80 x15 (+10 from lw)
80 x12 (+10 from lw)

Seated curl
160 x11 (+1 from lw)
160 x9 (+1 from lw)

Lying curl
95 x9 (+1 from lw)
95 x7 , 55 x8

Body master squat
7p x11 (+1p & 1 rep from lw)
7p x8 (matched lw)

Adductor
Stack +1p x11
Stack +1p x9

Barbell rdl
225 x10 (+2 from lw)

TBJP Nutrition: Michaela10
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[Michaela]

Just switch to upper / lower, or push/pull/legs and see how you get on with that

TBJP Nutrition: Michaela10
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[Michaela]

Being you’re coming from a layoff and not have 6 months toward your goal. I’d just start somewhere that you can be consistent with and then build from there. So see what your progress is at just weights and steps, track your progress, and then if you feel you need to step it up or continue on as is, then you can do so!

TBJP Nutrition: Michaela10
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[Michaela]

Thursday 8/24/23

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

Non training day, recovery work at normal training time !

TBJP Nutrition: Michaela10
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[Michaela]

I think the important thing here is your own biofeedback and going in and trying things and doing what you can. Be smart and cautious

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[Michaela]

I would see a physiotherapist if it’s something you’re concerned with or is limiting you

TBJP Nutrition: Michaela10
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[Michaela]

As everyone has said here, just give it time staying persistent and consistent!

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[Michaela]

Have you been doing no cardio up to this point? If so, there’s no harm in adding some in for fitness and to further facilitate fat loss. I’d say 30 min fasted 5x/week and see what that does for ya

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[Michaela]

I can’t see your photos. But just based of the way you sound here, I would say if you’re not pursuing a specific goal that requires dieting longer, and you are happy with your current look and desire to begin a surplus, then go for it. But also understand you have a coach for a reason and their opinion matters

TBJP Nutrition: Michaela10
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[Michaela]

Wednesday 8/23/23

30 min fasted cardio on recumbent bike, followed by posing rounds and stretching

Glute emphasis day

Adductor
Stack +3p x9 (+45# -3 reps from lw)
Stack +2p x13 (+1 from lw top set)

Abductor
160 x15 (+3 from lw)
190 x10 (+30# from lw)

Smith glute bridge
4pps x10 (+2 from lw)
4pps x8 (+2 from lw)

Single leg rogers press + band tension
2p x20
2p x15

Body weight walking lunges
1 set 50ish reps

Neutral grip pull ups
2 sets

TBJP Nutrition: Michaela10
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[Michaela]

Omg every single one I’ve tried I love. They really nailed these new ones. Right now I’m using caramel biscuit and white choc hazelnut

TBJP Nutrition: Michaela10
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[Michaela]

Hey man, what was your previous training split?
You’ve got a good base here, really just looks like you need to continue doing what you have been over time adding the size!
I’d give a bit more love to the legs, emphasis on quad sweep and adductor thickness

TBJP Nutrition: Michaela10
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Instagram: @michaelaaycock

[Michaela]

If your execution is perfect, and your recovery is good, then you can reduce volume from other strong body parts and add that volume to your chest

TBJP Nutrition: Michaela10
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Instagram: @michaelaaycock

[Michaela]

I eat the same things daily and consider carbs as carbs, fats as fats, and direct protein as protein

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[Michaela]

Tuesday 8/22/23

30 min fasted cardio on recumbent bike – first day back after 2 weeks
Followed by 3 sets of abs, posing rounds, and stretching

Non training day, body work and cold plunge at normal training time

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