Michaela
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I’d honestly just keep working on everything bud. You have a nice structure so just keep cracking away at it! More lats, quads, and legs would have this shape killer. But I wouldn’t neglect anything to focus on anything else. So a good balanced split!
TBJP Nutrition: Michaela10
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I would honestly seek an endocrinologist for this
TBJP Nutrition: Michaela10
TBJP Clothing: Michaela10
Instagram: @michaelaaycock -
No need for you to be in a deficit man. Commit to growing!
TBJP Nutrition: Michaela10
TBJP Clothing: Michaela10
Instagram: @michaelaaycock -
Friday 6/30/23
No cardio, 20 min fasted outside walk
Hamstring emphasis day
Leg extension
90 x12Seated curl
190 x7Lying curl
125 x6Body master squat
4pps x15Belt squat rdl
2pps x10Adductor
Stack x18TBJP Nutrition: Michaela10
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Instagram: @michaelaaycock -
I would honestly just take off if needing a deload. But if you want to keep training then just don’t take sets to failure
TBJP Nutrition: Michaela10
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Instagram: @michaelaaycock -
If you’re getting bigger keep pushing!
TBJP Nutrition: Michaela10
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Post some pics, duration you’ve followed this plan, what your rate of gain and progress has been like following this plan
And then we can give further insightTBJP Nutrition: Michaela10
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Instagram: @michaelaaycock -
Thursday 6/29/23
30 min fasted cardio, followed by 3 sets of abs, and posing rounds
Non training day, posing and stretching at normal training time
TBJP Nutrition: Michaela10
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Instagram: @michaelaaycock -
Try them all and see which feels best then pick that one and run with it !
TBJP Nutrition: Michaela10
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Instagram: @michaelaaycock -
All you can do is try it and see how you feel and progress and recover on it!
Run it for a few weeks and develop some feedback in terms of recovery, endurance through session, progression session to session, and then report back here and we can further help tweak anything needed!
TBJP Nutrition: Michaela10
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Instagram: @michaelaaycock -
Yeah just type it into Amazon and pick one!
TBJP Nutrition: Michaela10
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Instagram: @michaelaaycock -
Wednesday 6/28/23
30 min fasted cardio, followed by posing rounds and stretching
Joe Bennett modified my training for the next couple weeks scaling back volume and not going to my level of failure (as I’ve said before I’ve been following the program he wrote me since the Olympia)
Glute emphasis day
Body master calf press
4p x13
4p x10Adductor
Stack +3p x15Abductor
190 x12Smith glute bridge
4pps x10SSB walking lunges
1pps x20TBJP Nutrition: Michaela10
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Instagram: @michaelaaycock -
Just start one you enjoy and can progress and stick to it man. It can be done many different ways. But id suggest taking more than one rest day per week instead of training 6 days straight.
TBJP Nutrition: Michaela10
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Instagram: @michaelaaycock -
As Kuba said, it really depends on your current state, and also how you respond to fat loss phases
But yes, it can be doneTBJP Nutrition: Michaela10
TBJP Clothing: Michaela10
Instagram: @michaelaaycock -
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
TBJP Nutrition: Michaela10
TBJP Clothing: Michaela10
Instagram: @michaelaaycock