[Michaela]

How are you approaching your upper body days currently? For example, I notice you have 1 set listed. Is that working up to 1 working set? Is it to failure or any RIR? Just curious.

PS I was going to ask what your show plans were this year, and saw the redcon poster with you on IG and got my answer.

1 work set. I don’t train RIR

No, that wasn’t your answer lol I am on the poster because I won that show last year

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

[Michaela]

Saturday 5/20/23

40 min fasted cardio, followed by posing rounds and stretching

Little upper today

Lying cuff laterals
1 set

Rear delt fly
1 set

Incline chest press
1 set

Body weight pull ups
2 sets AMRAP

Tricep press down single arm
2 sets

Ez bar overhead extension
1 set

Preacher curl
1 set

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

[Michaela]

Friday 5/19/23

No cardio – 20 min fasted outside walk

Hamstring emphasis day!

Leg ext

90 x17 (+2 from lw)

95 x10, 50 x7, 25 x18 drop set (faster tempo on last drop)

Seated curl

190 x8

160 x11

(Same #’s on paper but cleaner reps than lw)

Lying leg curl

125 x10 (+1 from lw)

95 x10, 3, 1 RP (lost 2 reps off top end from lw, added the RP this week)

LL only 50 x10,5,4 RP (+1,1,1 from lw)

Body master squat

4pps x14 (+3 from lw) w/sleeves

4pps x8 no sleeves

3pps x18 (+2 from lw’s set two) no sleeves

Adductor

Stack +2p x10+3

Stack +2p x9, 4, 2 RP

Smith RDL

2pps x13 (+1 from lw)

2pps x10 (+1 from lw)

Hyper extensions

2 sets 15-12 reps

Hey @york just saw your post on Instagram with your waist/leg measurements compared to the Olympia, impressive stuff.

Do you go out of your way to progress while staying this lean? Don’t feel the need to push weight up that much? Just look for progression in the gym? I’m rambling but just curious if you could expand on your “approach” a little! [/quote]
I did push weight up and didn’t stay “this lean” I went up 20 lbs and now back to prep again

TBJP Nutrition: Michaela10
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Instagram: @michaelaaycock

[Michaela]

Right now just wait and see. If it’s just a strain and not a tear then you’ll just have to take it by feel on rehab movements.
You can ice tonight.
If you have a physio I’d have them take a look at it and do any therapy work they can on it and they would also be able to better help you specific to your injury than we can know here not seeing you

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

[Michaela]

My opinion and advice is exactly as Kiera has already said here!

TBJP Nutrition: Michaela10
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Instagram: @michaelaaycock

[Michaela]

Are you in a caloric surplus currently? Or in a diet phase?

TBJP Nutrition: Michaela10
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Instagram: @michaelaaycock

[Michaela]

Yes run that and see how you progress, recover etc and tweak from there

TBJP Nutrition: Michaela10
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Instagram: @michaelaaycock

[Michaela]

Yeah as said above, I personally use a set amount daily and do not worry about tracking it because it’s not changing

TBJP Nutrition: Michaela10
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Instagram: @michaelaaycock

[Michaela]

I think if you eat the same things daily, it doesn’t matter a whole lot because there isn’t fluctuations day to day as there would be with someone changing sources day to day
Like for example one day you eat 50g carbs from rice, and another day you eat 50g carbs from a bagel, there’s going to be more calories in the bagel because of the extra protein and trace fats

I personally have a set diet daily, and set protein portion I eat at each meal and count that as my protein, and do not alter it based on trace proteins from carbs

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

[Michaela]

Friday 5/19/23

No cardio – 20 min fasted outside walk

Hamstring emphasis day!

Leg ext
90 x17 (+2 from lw)
95 x10, 50 x7, 25 x18 drop set (faster tempo on last drop)

Seated curl
190 x8
160 x11
(Same #’s on paper but cleaner reps than lw)

Lying leg curl
125 x10 (+1 from lw)
95 x10, 3, 1 RP (lost 2 reps off top end from lw, added the RP this week)
LL only 50 x10,5,4 RP (+1,1,1 from lw)

Body master squat
4pps x14 (+3 from lw) w/sleeves
4pps x8 no sleeves
3pps x18 (+2 from lw’s set two) no sleeves

Adductor
Stack +2p x10+3
Stack +2p x9, 4, 2 RP

Smith RDL
2pps x13 (+1 from lw)
2pps x10 (+1 from lw)

Hyper extensions
2 sets 15-12 reps

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

[Michaela]

Thursday 5/18/23

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

Non training day. Stretching and mobility work at normal training time

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

[Michaela]

Nutrient content, digestibility, performance, health are all reason to choose more quality options over processed options

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

[Michaela]

I would go back to prep macros for a week and let things level off, then slowly increase your base diet from there. Practice the same discipline you did during prep.

TBJP Nutrition: Michaela10
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[Michaela]

It really just boils down to what fits best to your schedule and digestion!

TBJP Nutrition: Michaela10
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[Michaela]

I’m boring and do unflavored cream of rice and whatever whey flavor I want lol

TBJP Nutrition: Michaela10
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Instagram: @michaelaaycock