[Michaela]

Monday 6/19/23

No cardio – 20 min fasted outside walk

Cybex hack
5.10pps x7 (matched lw but way better executed reps this week)
5&4 pps (knee flared up on 3rd rep so I chose to live to see another day and do a larger back off)
3pps x20 pause in hole

Rogers press
+band tension
4pps x21 (-1pps, +6 reps from lw)
4pps x20 (matched lw)
LL only 4p x13,6,4 RP (+1,1,1 from lw)
LL only 3p x18 (+3 from lw)

Pendulum squat
2p x10
2.25p x6

Leg ext
70 x15 (+2 from lw)
50 x19 (-20#, +7 reps from lw)

Smith split squat
185 x10 (-2 from lw)
135 x12

Adductor + lying curl
Stack x18 , 95 x12

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[Michaela]

I am 140 lb female and eat 140g portions per meal at 6 meals
So id say your a bit under in comparison here bud

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[Michaela]

Caloric deficit = fat loss. Natural or not

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[Michaela]

Sunday 6/18/23

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

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

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[Michaela]

Get your recovery nailed down within your current program. And then when you add the other training in adjust your nutrition and potentially volume accordingly.
If it’s something you want to do man yes of course just do it, you don’t know until you try!

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[Michaela]

My thoughts are exactly what Kiera has already said! All of those look like trigger foods for your issue to me.
I would definitely just start eliminating stuff and stick to basic foods and go from there

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[Michaela]

Just be consistent man.
I cook all mine the same way every time and weigh my portions cooked

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[Michaela]

Saturday 6/17/23

40 min fasted cardio, followed by posing rounds and stretching

Upper pump day

Plate loaded chest press
2 sets 8-12 reps

Incline DB fly
1 set 12 reps

Wide grip pull down
2 sets 15-12 reps

DB bilateral row
1 set 10 reps

Neutral grip pull down
2 sets 15-12 reps

Hyper extension
3 sets 20-12 reps

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[Michaela]

If it feels good to you man go for it. You don’t need permission! Pick the movements you connect well with and progress them!

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[Michaela]

Avoid movements that cause negative pain. Get a physio to work on you and address the issue directly.

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[Michaela]

If you want to follow that program then that means following that program, tweaks would create it to be a different program.
So if you want to follow that, then go for it, and then after time if you see you need more specialization based on your physique to target specific areas then make those changes!

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[Michaela]

Why are you prepping.
That’s your reason right there. Your “why” should be enough to stick to the plan.
You have a goal, you are choosing to do this, and sticking to your plan is a choice.

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[Michaela]

Friday 6/16/23

No cardio – 20 min fasted outside walk

Hamstring emphasis day

Leg ext
110 x14 (+1 from lw)
110 x10, 55 x11, 25 x24 drop set (+1,1,2 from lw)

Seated curl
190 x8
160 x12
still stuck here 😤 but I do think these were better executed reps this week

Lying leg curl
125 x8 (-1 from lw)
95 x11 (+1 from lw)
LL only 40 x12,5,4

Body master squat
4pps +25# x12 (+1 from lw)
4pps x13 (+1 from lw)

Adductor
Stack +2p x15 (+1 from lw)
Stack x18 (+1 from lw)

Belt squat rdl
2pps x10 (+1 from lw)
2pps x7 (+1 from lw)

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[Michaela]

I would run as it states.

As for the row alternatives, yes those are fine in my opinion. You can also do a dumbbell chest supported row on an incline bench

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[Michaela]

How are you doing with this now man?

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