[Michaela]

Thursday 6/15/23

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

Upper pump today for the delts and arms

Lying cuff laterals
2 sets 15-12 reps

Pec Dec rear delt fly
2 sets 12-10 reps

Smith press
1 rest pause set 8,3,2

Rope press down + extension
2 sets 15-12 reps

Machine dip
1 rest pause set 10,5,3

Single arm overhead db ext
2 sets 12-10 reps

Machine preacher curl
1 rest pause set 10,5,3

Db alt hammer curl
2 sets 15-12 reps per arm

TBJP Nutrition: Michaela10
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[Michaela]

Can’t work the link man, but as Oscar said you can also DM it to me if you’d like!

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[Michaela]

Answered this in your other thread. Best way is to be in shape and just treat it like a normal day. Maybe pull water back a bit the day before and day of just to have a tighter stomach

TBJP Nutrition: Michaela10
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[Michaela]

Best way is to be in shape and treat it like a normal day. Maybe pull water back a little the day before and day of just to minimize stomach bulk

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[Michaela]

Wednesday 6/14/23

30 min fasted cardio followed by posing rounds and stretching

Glute emphasis day

6/14/23

Cybex calf press
4pps x13 (matched lw)
4pps x11,7,5 (matched lw)
3pps x13,6,4

Adductor
Stack +3.10p x12 (matched lw)
Stack +3.10 x8 +3 self spot.
Stack +2p x15

Abductor
190 x12 (+1 from lw)
190 x10, 145 x17, 100 x18 drop (+1,+6,+2 from lw)

Smith glute bridge
4.10pps x12 (+20#, -1 rep from lw)
4pps x11 (+1 from lw)
LL only 2.5pps x13 (+2 from lw)

SSB walking lunges
1.10 pps x20 w/sleeves
1 pps x26 no sleeves

Single leg cable adductor + glute kick back
2 sets 12-15 reps each

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[Michaela]

Tuesday 6/13/23

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

Non training day. Body/massage work at normal training time

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[Michaela]

My response would be the same exact thing Kuba has said here! I really don’t know of anything to add
You just have to go for it and keep cracking away at it just like you did the 55’s

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[Michaela]

I honestly do not really deload myself, or I just don’t have a word or definition for what I do maybe lol

I definitely do not have any pre determined times, I just autoregulate everything based on my bodies needs at that current point in time
But honestly I just try to manage everything on a regular basis where I can continue to push without needing a deload.
I.e proper training volume, recovery, diet, sleep, etc

There’s definitely benefit if truly needed
But that’s the trick is knowing if it is actually needed
Learning your body based on recovery and response

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[Michaela]

Are you doing anything to recover the injury? Pre hab and rehab work, massage therapy, better form, stretching, tb500/bpc157 ?

Yea this is a chronic issue but this time the worst left shoulder has been. Normal rehab isn’t working on this one! Tried tb500 and bpc, deffo helped but not enough! It’s just pressing and everything else is fine. I have seen a specialised and physio and it Looks like a steroid injection is needed again for this one! [/quote]
Yeah and I would suggest time off to let recover instead of continually beating it up and expecting it to go away

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[Michaela]

Are you getting any massage work done on it?

Just started getting more work on it again, once a week remedial massage and every second day just rolling a ball into my pec[/quote]
Great! Keep that up! Also the nuebie machine is very beneficial in a recovery setting for this if you have a therapist that utilizes it!
Not saying using it for training , just therapy

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[Michaela]

That’s really only a question you can answer based on your goals! If you enjoy the process of push ups and downs even if not making huge leaps of progress then keep cracking on!
But if you are at a stage you would find more enjoyment in just maintaining then that’s the way to go!

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[Michaela]

Go for it man! Just have to try it and see if you get on better with it than what you have been doing! Once you get a feel for it then if you have more questions on any tweaks needed report back here!

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[Michaela]

Yeah I would switch it up now. I’d take a few days to a week off to get fresh and then go back in with a new approach, either a set split or upper lower split like above have recommended

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[Michaela]

If your goal is to add muscle tissue, then yes you can get into a surplus if you’re in a deficit. But you don’t have to go crazy hard the other direction, just a nice gradual push up

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[Michaela]

Go for it! Nice gradual push up, use pics weekly to asses progress and of course training performance as well

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