[Michaela]

Tuesday 8/15/23

No cardio, 20 min fasted outside walk

No training. Body work at normal training time

I’m sooooo itching to be back to regular training routine lol. I believe I am good to go for getting back to that tomorrow

TBJP Nutrition: Michaela10
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[Michaela]

Monday 8/14/23

No cardio, 20 min fasted outside walk

Back pump today!

Wide pull down
1 set

Barbell row
1 set

T bar row
1 set

Neutral grip pull down
1 set

Single arm machine row
1 set

Rope pullover
1 set

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

[Michaela]

Check the educational video section here!

TBJP Nutrition: Michaela10
TBJP Clothing: Michaela10
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[Michaela]

Sunday 8/13/23

No cardio, no training

Just cold plunge and a full rest day!

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

[Michaela]

Saturday 8/12/23

No cardio

Upper body pump

Cable lateral raise
2 sets

Rear delt fly
2 sets

Panata press
1 set

Tricep press down
2 sets

Overhead ext
2 sets

DB preacher curl
1 set

DB hammer curl
1 set

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

[Michaela]

Friday 8/11/23

No cardio – fasted 20 Min outside walk

Hamstring emphasis day

Leg ext
2 sets

Seated curl
2 sets

Lying curl
1 set
Single leg 1 set

Adductor
2 sets

RDL
1 set

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

[Michaela]

I just go by feel. Enough to prime the muscle and work up to your working weight, but not enough to exhaust myself to take away from the performance of my work set

TBJP Nutrition: Michaela10
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[Michaela]

I can tell myself that I can squat 1,000 lbs but there’s no amount of mental strength and manifesting that’s going to make that happen
There’s a line a realism
But where the mental fortitude and resiliency comes into play is going into training time after time and always giving your absolute best whether you feel like it or not

TBJP Nutrition: Michaela10
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Instagram: @michaelaaycock

[Michaela]

If you want precise accuracy just measure raw weight

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[Michaela]

I’d go to the bathroom and eat lol

TBJP Nutrition: Michaela10
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[Michaela]

Depends how much water you’re cooking it with. Just go by the carb amount that you consistently count it as. So if you consider 100g cooked weight rice as 30g carbs, then just measure out however many grams of fry weight pasta equals 30g carbs and then cook and eat

TBJP Nutrition: Michaela10
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[Michaela]

Still sick so another rest day for me!
No cardio or training

TBJP Nutrition: Michaela10
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[Michaela]

I think the thing here is to just try it and see how you get on with it. How digestion is, how you progress etc, and then just adjust accordingly from there. For example if digestion takes a big hit then lower the protein, if you’re getting too fat too fast lower the dar

TBJP Nutrition: Michaela10
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[Michaela]

Wednesday 8/9/23

No cardio or training day
Full “rest” day. Have caught some kind of sickness, so as much as I want to be back training I know it’s not going to benefit me this close post show and being sick, so some forced rest it is!

TBJP Nutrition: Michaela10
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Instagram: @michaelaaycock

[Michaela]

Exactly as Jordan said here!

TBJP Nutrition: Michaela10
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