[Michaela]

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

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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

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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

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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

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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

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[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

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[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

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[Michaela]

Monday 8/21/23

No cardio, 20 min outside fasted walk

Quad day!!! So thankful to have this today and it be a successful one! Since the show I got sick and then also had another ailment that didn’t allow me to train, so I haven’t had a quad day since before the show and 4 weeks felt like 4 months lol

Nothing to failure today, just setting parameters and approached with caution

Cybex hack
4pps x12

Rogers press + band tension
4pps x15 (paused at rep 9 to reset position)
4pps x12

Leg ext
50 x15
60 x12

Body weight walking lunges
2 rounds probably around 50 reps each

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[Michaela]

Sunday 8/20/23

No cardio, 20 min fasted outside walk

No training today. Just stretching and recovery work!

TBJP Nutrition: Michaela10
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[Michaela]

I use versa grips.
Maybe try chalk also?

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[Michaela]

Are you talking about chest press?
For bodybuilding, If you’re using leg drive just to get more weight and not actually controlling it with your chest, then no. But if you’re using leg drive just for stability then yes

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[Michaela]

I echo exactly what Clare has said here!

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