[Michaela]

Monday 6/12/23

No cardio, 20 min fasted walk outside

Quad emphasis day
Progressions are slowing, but still the same intent to try and make them!

Cybex hack
5.10 pps x7 (+20#, -4 reps from lw) not happy with this one, stance felt off and had to keep adjusting feet so reps weren’t as consistent as I like
5&4 pps x14 failed at the bottom of 15 (+0.5 from lw) pause in hole

Rogers press
+band tension
5pps x15 (matched lw)
4pps x20 (+2 from lw)
LL only 4p x12,5,3 RP (+20#, -3,+5,+3 from lw)

Leg ext
70 x13 (+1 from lw)
70 x12 (+1 from lw)

Smith split squat
185 x12 (+2 from lw)

Adductor + lying curl
Stack x17 , 95 x12

TBJP Nutrition: Michaela10
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[Michaela]

Sunday 6/11/23

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

No training. Foam rolling and stretching at normal training time

TBJP Nutrition: Michaela10
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[Michaela]

Maybe post a video so we can assess?

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[Michaela]

If that’s all you can do, then yes of course!

Nothing builds a thick back like bending over with heavy weight though.
I myself am a proven example. I had to stop doing all of that for the specific reason of reducing my upper body to bring up my lower body. And during this time without the heavy bent over work I’ve lost the mid back thickness. While it was all for a reason, it does prove what a thick back comes from!

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[Michaela]

I’ll be honest, I wouldn’t recommend doing this.
Jordan can do it because he has already established crazy strength.
I would just progress your strength in the normal rep ranges and get really strong with proper execution that way!

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[Michaela]

Agree with the guys above here. Just run it as is and see the physique response you get
As you get further along and see a major need to emphasize certain areas then you can adjust accordingly!

TBJP Nutrition: Michaela10
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[Michaela]

Are you getting any massage work done on it?

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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 ?

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[Michaela]

Saturday 6/10/23

50 min fasted cardio, followed by posing rounds and stretching

Upper pump day

Seated chest fly
2 sets 12-10 reps

Incline chest press
2 sets 8-10 reps

Wide grip pull down
2 sets 15-12 reps

Chest supported row
1 set 10 reps

Neutral grip pull down
2 sets 15-12 reps

Hyper extension
3 sets 20-12 reps

TBJP Nutrition: Michaela10
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[Michaela]

What you do for your fasted cardio

Recumbent bike

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[Michaela]

If body comp is in a good place I’d just go ahead and do another diet bump up. Doesn’t have to be large

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[Michaela]

Friday 6/9/23

No cardio – 20 min fasted outside walk

Hamstring emphasis day

Leg ext
110 x13 (+10# from lw)
110 x9, 55 x10, 25 x22 drop set (+15# -4r, 5# -1r, +1r)

Seated curl
192.5 x8 (+2.5# from lw)
162.5 x12 (+2.5# from lw)

Lying curl
125 x9,3,1 RP (+1,0,0 from lw)
95 x10 (-2 from lw)
LL only 40 x12,6,3 RP

Body master squat
4pps +25# x11 (+1 from lw) w/sleeves
4pps x12 (+2 from lw) no sleeves

Adductor
Stack +2p x14 (+1 from lw)
Stack x17 (+1 from lw)

Belt squat rdl
2pps x9
2pps x6

TBJP Nutrition: Michaela10
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[Michaela]

Go for it and see how you get on with it then report back here with your feedback and then we can help with any tweaks needed based on that!

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[Michaela]

Are you following any sort of diet structure now?
If you are I would just base it off that and make adjustments as needed.
If not, I would just start somewhere and then adjust as needed from there based on the body response you have.
For example 50 fat / 250 carb / 250 protein divided across 6 meals
If you notice positive changes with your physique, keep going. If you need more food add to it, if you need less reduce it

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[Michaela]

Have you tried implementing any better habits to improve sleep?
No caffeine after 4, no screen time a few hours before bed, deep breathing, etc
Have you tried dream sleep by TBJP?
High dose melatonin?

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