[Michaela]

Tuesday 6/27/23

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

Non training day. Massage work at normal training time.

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[Michaela]

Honestly you can just add in rest days and not train 6 days in a row. More like 3 days on, 1 day off, 2 days on 1 day off for a 7 day split

TBJP Nutrition: Michaela10
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[Michaela]

If running PPL, I would have 2 rotations. You can still progress each session individually from the last!

TBJP Nutrition: Michaela10
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[Michaela]

Monday 6/26/23

No cardio, 20 min outside walk

Pulled back a bit here. Last week I pushed the diet a bit harder just by having more consecutive low days and in turn I built up a lot of inflammation so just having to navigate through that!

Quads

Cybex hack
4.10 pps x12

Rogers press
+band tension
4.25 pps x20 (+50#, -1 rep from lw)
4 pps x22 (+2 from lw)
LL only 4p x15

Pendulum squat
2.25 p x10 (+25# from lw)
2.25 p x7 (+1 rep from lw)

Leg ext
70 x16 (+1 from lw)
70 x13 (+20#, -6 reps from lw)

Smith split squat
135 x15

Adductor + lying curl
Stack x20 , 95 x12

TBJP Nutrition: Michaela10
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Instagram: @michaelaaycock

[Michaela]

Do what you enjoy man. Train hard, eat right and you can still build muscle. Don’t worry so much about “optimal”

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[Michaela]

Sunday 6/25/23

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

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

TBJP Nutrition: Michaela10
TBJP Clothing: Michaela10
Instagram: @michaelaaycock

[Michaela]

As rich has said here man!

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[Michaela]

I would just switch to upper / lower instead of full body sessions and see how you recover from that

TBJP Nutrition: Michaela10
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[Michaela]

Just try one and see
You can try dropping off a set of iso and see if that benefits your performance moving forward
If not, then drop off a compound set and see what that elicits for you

TBJP Nutrition: Michaela10
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[Michaela]

Do you mind expanding on your question, I honestly don’t understand it

TBJP Nutrition: Michaela10
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[Michaela]

Set up a program for yourself, go in and give it all you’ve got. Don’t worry about the time, just the effort and intent

TBJP Nutrition: Michaela10
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[Michaela]

Saturday 6/24/23

50 min fasted cardio, followed by posing rounds and stretching

Upper pump day

Lying cuff laterals
2 sets

Rear delt fly on pec Dec
2 sets

Incline chest press
2 sets

Seated cable fly
1 set

Wide grip pull up
2 sets

Neutral grip pull down
1 set

Tricep ez bar overhead extension
3 sets

DB hammer curl
2 sets

TBJP Nutrition: Michaela10
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Instagram: @michaelaaycock

[Michaela]

Train hard and eat!
Once you hit a point you feel you have made as much progress in a surplus as you can, then you can maintain for a bit, then cut down, then push up again!

TBJP Nutrition: Michaela10
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Instagram: @michaelaaycock

[Michaela]

As everyone has already said here, you just have to start somewhere, see how you respond and then continue to adjust accordingly from there on an as needed basis!

TBJP Nutrition: Michaela10
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Instagram: @michaelaaycock

[Michaela]

I am 140 lbs and drink 8 liters per day. I have never been intoxicated

TBJP Nutrition: Michaela10
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