[Michaela]

Friday 7/7/23

No cardio, no walks

Hamstring emphasis day – Reduced volume, no sets to failure

Leg ext
90 x12

Seated curl
160 x10

Lying curl
125 x7

Body master squat
4 pps x12

Adductor
Stack +2p x15

Belt squat rdl
2pps x8

TBJP Nutrition: Michaela10
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[Michaela]

Thursday 7/6/23

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

Non training day

What do you do for abs michaela[/quote]
Ab mat crunches

TBJP Nutrition: Michaela10
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[Michaela]

I personally take it while I’m preparing my meal for any meal 50g carbs +

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[Michaela]

I would adjust volume, so you can keep strength and quality maintained

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[Michaela]

If you’re still getting good quality sleep when you do sleep, and it’s not affecting you negatively to be waking up earlier, I say just embrace it and start the day!

TBJP Nutrition: Michaela10
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[Michaela]

Thursday 7/6/23

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

Non training day

TBJP Nutrition: Michaela10
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[Michaela]

It all comes down to digestion and timing for performance in the gym, along with muscle protein synthesis

But really if something works for you then by all means keep doing it

I personally do six meals, for competitors I do not go below 5 meals, for general clients 4 meals I fine

TBJP Nutrition: Michaela10
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[Michaela]

Wednesday 7/5/23

30 min fasted cardio, followed by posing rounds and stretching

Glute emphasis day

7/5/23

Body master calf press
4p x14

Adductor
Stack +3p x15

Abductor
190 x14

Smith glute bridge
4pps x10

SSB lunges
1 pps x20

TBJP Nutrition: Michaela10
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Instagram: @michaelaaycock

[Michaela]

Tuesday 7/4/23

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

Non training day. Body work at normal training time

TBJP Nutrition: Michaela10
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[Michaela]

If your progress is going good right now man I’d just keep running with that!!

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[Michaela]

It all depends on your goal, progress rate toward that goal on this plan, and your digestion and recovery.

What’s your body weight and your goal?

TBJP Nutrition: Michaela10
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[Michaela]

I agree with Meg here man. Pick one and go all in on it

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[Michaela]

I’d continue getting leaner, as lean as you can until you know it’s a point you’re lean and it’s time to push up!

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[Michaela]

Monday 7/3/23

No cardio

Quad emphasis day

Cybex hack
5&4 pps x10

Rogers press
+band tension
5pps x10
Single leg 2pps x12

Leg ext
70 x12

Smith split squat
135 x12

TBJP Nutrition: Michaela10
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[Michaela]

Saturday 7/1/23

30 min fasted cardio followed by posing rounds and stretching

Upper day

Lying cuff laterals
1 set 10-12 reps

Rear delt fly on pec Dec
1 set 10-12 reps

Incline hammer chest press
1 set 8-10 reps

Ez bar overhead tricep extension
1 set 12-15 reps

Wide grip pull up
1 set amrap

Standing calf raise
2 sets 15-12 reps

TBJP Nutrition: Michaela10
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Instagram: @michaelaaycock