[Michaela]

As Kuba said, it really depends on your current state, and also how you respond to fat loss phases
But yes, it can be done

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[Michaela]

I know most have said here to just enjoy your holiday without structure, but if you’re like me and genuinely just want to stick to structure and still enjoy the time there’s nothing wrong with prepping your meals. You can do that by cooking ahead and freezing for travel, or just buying a cook plate for your hotel

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[Michaela]

Tuesday 6/27/23

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

Non training day. Massage work at normal training time.

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[Michaela]

Honestly you can just add in rest days and not train 6 days in a row. More like 3 days on, 1 day off, 2 days on 1 day off for a 7 day split

TBJP Nutrition: Michaela10
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[Michaela]

If running PPL, I would have 2 rotations. You can still progress each session individually from the last!

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[Michaela]

Monday 6/26/23

No cardio, 20 min outside walk

Pulled back a bit here. Last week I pushed the diet a bit harder just by having more consecutive low days and in turn I built up a lot of inflammation so just having to navigate through that!

Quads

Cybex hack
4.10 pps x12

Rogers press
+band tension
4.25 pps x20 (+50#, -1 rep from lw)
4 pps x22 (+2 from lw)
LL only 4p x15

Pendulum squat
2.25 p x10 (+25# from lw)
2.25 p x7 (+1 rep from lw)

Leg ext
70 x16 (+1 from lw)
70 x13 (+20#, -6 reps from lw)

Smith split squat
135 x15

Adductor + lying curl
Stack x20 , 95 x12

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[Michaela]

Do what you enjoy man. Train hard, eat right and you can still build muscle. Don’t worry so much about “optimal”

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[Michaela]

Sunday 6/25/23

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

Non training day. Foam rolling and stretching at normal training time

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

[Michaela]

As rich has said here man!

TBJP Nutrition: Michaela10
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[Michaela]

I would just switch to upper / lower instead of full body sessions and see how you recover from that

TBJP Nutrition: Michaela10
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[Michaela]

Just try one and see
You can try dropping off a set of iso and see if that benefits your performance moving forward
If not, then drop off a compound set and see what that elicits for you

TBJP Nutrition: Michaela10
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[Michaela]

Do you mind expanding on your question, I honestly don’t understand it

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[Michaela]

Set up a program for yourself, go in and give it all you’ve got. Don’t worry about the time, just the effort and intent

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[Michaela]

Saturday 6/24/23

50 min fasted cardio, followed by posing rounds and stretching

Upper pump day

Lying cuff laterals
2 sets

Rear delt fly on pec Dec
2 sets

Incline chest press
2 sets

Seated cable fly
1 set

Wide grip pull up
2 sets

Neutral grip pull down
1 set

Tricep ez bar overhead extension
3 sets

DB hammer curl
2 sets

TBJP Nutrition: Michaela10
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[Michaela]

Train hard and eat!
Once you hit a point you feel you have made as much progress in a surplus as you can, then you can maintain for a bit, then cut down, then push up again!

TBJP Nutrition: Michaela10
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