[Michaela]

If you feel good to go another two weeks go for
It. And then do a steady pace push up!

TBJP Nutrition: Michaela10
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Instagram: @michaelaaycock

[Michaela]

Saturday 7/4/23

30 min fasted cardio followed by 3 sets of abs
Back to work I go 8 weeks out of the Rising Phoenix world championships
I may take a few days off, however today I felt like getting some training in

Ham emphasis day
Nothing to failure – just blood flow

Leg ext
2 sets

Lying leg curl
2 sets

Seated curl
2 sets

Pendulum squat
1 set

Adductor
2 sets

Db rdl
1 set

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

[Michaela]

Saturday 7/4/23

Show day!

WE WON!!!!!!!

TBJP Nutrition: Michaela10
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Instagram: @michaelaaycock

[Michaela]

Friday 7/3/23

1 day out Tampa pro

No cardio. No training.

Just eating, posing, repeating !

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

[Michaela]

Wednesday 8/2/23

2 days out Tampa pro!

Light 20 min fasted cardio followed by 3 sets of abs and posing rounds

Back and chest pump

Prime pull down
1 set

Prime chest supported row
1 set

Hammer plate loaded single arm row
1 set

Rope pull over
1 set

Incline hammer plate loaded press
2 sets

Cable fly
2 sets

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

[Michaela]

Tuesday 8/1/23

30 min fasted cardio followed by posing rounds

Delt and arm pump

Lying cuff laterals
1 set

Hammer strength press
1 set

Rear delt fly
1 set

DB front raise
1 set

Overhead tricep ext
2 sets

DB hammer curl
2 sets

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

[Michaela]

Monday 7/31/23

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

Travel day to Tampa!

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

[Michaela]

Sunday 7/30/23

No cardio – 20 min outside walk and posing rounds

Last leg day before Tampa pro

Cybex hack
5&4 pps x10

Rogers press
+band tension
4pps x12
Single leg 3p x10

Leg ext
70 x12

Smith split squat
135 x15

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

[Michaela]

Saturday 7/29/23

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

Non training day and training quads a day earlier tomorrow than usual!

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

[Michaela]

I would still supplement additional omega

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[Michaela]

I honestly think you could do either one.
A short deficit phase to lean up a bit before pushing, or just go into a gradual push up now

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

[Michaela]

Just have to start it buddy and assess progress from there. Once you form some consistency and feedback you can relay it back here and we can further help with any tweaks !

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

[Michaela]

If I had to resort to something like that I’d personally just blend cream of rice, isolate, and almond butter

TBJP Nutrition: Michaela10
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Instagram: @michaelaaycock

[Michaela]

I personally supplement with greens product as opposed to eating veggies because for some reason after my hernia surgery I just cannot handle eating greens very well.
But unless you have some sort of issue in eating them, then yes def get your fiber in through just adding greens and fruits to your meals

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

[Michaela]

Just gotta keep adjusting according to progress!

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