[Michaela]

For competitive bodybuilding I think we just run into a timing thing and not having enough time between shows if we are competing back to back seasons to have a build + maintain + diet
But ideally I do like the idea of holding a weight before dieting down if timing allows

TBJP Nutrition: Michaela10
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[Michaela]

Wednesday 6/7/23

40 min fasted cardio followed by posing rounds and stretching

Glute emphasis day

Cybex calf press
4pps x13 (+1 from lw)
4pps x11,7,5 RP (+1,1,1 from lw)
3pps x13,8,6 RP (+1,1,1 from lw)

Adductor
Stack +3.10p x12 (+10#, -3 reps from lw)
Stack +2p x15 (-45#, +5 reps from lw)

Abductor
190 x11 (+2 from lw)
190 x9, 145 x11, 100 x16 (+2, 15# &1, 15# &1 from lw)

Smith glute bridge
4pps x13 (+1 from wk b4 lw)
4pps x10 (matched lw)
LL only 2.5pps x11 (+2 from lw)

Lunges on smith
Pouring rain outside and I’m not risking getting sick in prep or an injury from falling just to be hardcore and lunge in the rain lol
3 sets with 135 x15-10 reps/leg

Cable kick back + single leg adductor
2 sets 15-12

TBJP Nutrition: Michaela10
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Instagram: @michaelaaycock

[Michaela]

Tuesday 5/6/23

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

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

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

[Michaela]

I would keep coming down. I don’t necessarily have a number for you, but just continue dieting until you are significantly leaner, and then begin a slow progressive push up

TBJP Nutrition: Michaela10
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[Michaela]

I don’t know the science behind much, but I know application and consistency so that is what I can advise. Make a plan, stick with it and progress it over time. If your physique is progressing, keep doing it. If your physique is not progressing, then that is when you worry about taking a different approach

TBJP Nutrition: Michaela10
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[Michaela]

I think if you play with the positioning of a seated cable fly or incline cable fly and not trying to go overly heavy you would be fine. Just have to nail the proper positioning. Otherwise, don’t force movements that just do not work for you. Stick with the ones that do

TBJP Nutrition: Michaela10
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[Michaela]

Of course man! Just keep the tension on the muscle even during the pause

TBJP Nutrition: Michaela10
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[Michaela]

Sounds like you might just need to toughen up (all do respect) lol

Putting them at the end of your pull shouldn’t have them affecting any lat work

TBJP Nutrition: Michaela10
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[Michaela]

It’s best to start out with a reduction off of what you are currently doing that will elicit a response, and then from there any further changes are based on your progress/lack there of. Only change when needed!

TBJP Nutrition: Michaela10
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Instagram: @michaelaaycock

[Michaela]

Monday 6/5/23

No cardio – 20 min fasted outside walk

Quad day!

Cybex hack
5 pps x11 (+1 from lw)
5&4 pps x14 (+1 from lw)

Rogers hip press
5pps x15 (+1 from lw)
4pps x18 (+1 from lw)
LL only 3.5p x15 (matched lw)

Leg ext
70 x12
70 x11 +3 partials

Smith split squat
Fell back a bit on these
185 x10
185 x8

Adductor + lying curl
Stack x18 , 95 x14

TBJP Nutrition: Michaela10
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Instagram: @michaelaaycock

[Michaela]

What’s your reason behind dieting right now bud? Any reason in particular or is it something you just think you should do?
Because in my opinion you’d be fine continuing to stay in a surplus!

TBJP Nutrition: Michaela10
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Instagram: @michaelaaycock

[Michaela]

If you’re able to diet and get to a respectable condition whilst recovering I would opt to do that prior to cycle then begin the push up with supps in place!

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

[Michaela]

Sunday 6/4/23

50 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]

It all comes down to learning individual needs over time and how to maximize one given set. And then we allocate how many sets are needed per body part based on our weaknesses and strengths and recoverability.

Never assume what a pro is doing 10+ years into their career is what they started at!
So, do not judge your chapter one on their chapter ten!

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

[Michaela]

Saturday 6/3/23

40 min fasted cardio, followed by posing rounds and stretching

Upper pump day

Lying cuff laterals
2 sets

Rear delt fly
2 sets

Incline press
1 set

Wide grip pull up
2 sets

Neutral grip pull down
1 set

Tricep overhead extension
2 sets

TBJP Nutrition: Michaela10
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Instagram: @michaelaaycock