[Michaela]

Saturday 9/2/23

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

Upper pump

Seated DB lateral raises
2 sets

Pec Dec rear delt fly
1 set

Incline chest press
1 set

Wide grip pull up
2 sets

Lying ez bar skull crushers
2 sets

TBJP Nutrition: Michaela10
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[Michaela]

I would personally do as Meg said!

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[Michaela]

I would rest for a day or two and increase food a bit, and then see where you are at. Report back here with feedback

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[Michaela]

Given your execution of movements, recovery, diet, etc are all on point.. if you have a more dominant body part you can reduce the volume on that and increase the volume on lower with a higher frequency

For example my upper is very dominant so I have 3 lower body days and 1 upper body day.
Not saying you have to take it to that extreme, but depending how lagging of a body part it is for you, prioritizing it may be needed

TBJP Nutrition: Michaela10
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[Michaela]

Yeah if you look good show day don’t change anything. Other than that I’m honestly not sure as I never manipulate sodium

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[Michaela]

Great if you need it. Not great if you don’t need it.

Use t3 if bloodwork indicates you need it
No problem in using clen if you have no heart issues

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[Michaela]

However best suits your day based on the amount of carbs you have. Nothing wrong with having them in meal one.
I like to do my biggest two carb meals pre and post training, my third biggest as my meal one, and the rest of my meals are tapered from there

For example 500g carbs
Meal one 100g
Meal two pre train 130g
Meal three post train 130g
Meal four 70g
Meal five 70g

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[Michaela]

Friday 9/1/23

No cardio, 20 min fasted outside walk

Hamstring emphasis day

Leg ext
80 x16 (+1 from lw)
90 x10 (+10#, -2 reps from lw)

Seated curl
160 x10 (-1 from lw)
160 x10 faster tempo

Lying curl
95 x10 (+1 from lw)
95 x8 , 55 x10 (+1, +2 from lw)

Body master squat
7p x12 (+1 from lw)

Adductor
Stack + 2p x10 (+1p, -1 rep from lw)
Stack + 1p x10 (+1 from lw)

BB RDL
225 x10 (matched lw)

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[Michaela]

Thursday 8/31/23

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

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

TBJP Nutrition: Michaela10
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[Michaela]

I’d keep the same load and progress reps

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[Michaela]

I wouldn’t rely on that for how you structure your diet plan. Just know your level of consistency day to day, and base diet plan on what you’re seeing in your progress

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[Michaela]

Just rest. Better for you, and everyone else that would be around you catching your sickness

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[Michaela]

Literally any of them that look good to you lol

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[Michaela]

Pictures would let us better help you. But unless you’re very high body fat, I would just eat at an amount that lets your progress in the gym!

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[Michaela]

Just increase carbs based on what you’ve been eating by 50g or so. And continue monitoring progress and adding as you can

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