[Michaela]

Just have a set split then man!

Sunday off
Monday push
Tuesday pull
Wednesday off
Thursday legs
Friday off
Saturday arms

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[Michaela]

Can you comment the photos please

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[Michaela]

First off I’d encourage you not to have that mindset of losing progress. Just use it as a positive time to rest your body, work on stretching, mobility work etc, everything to improve your performance once you are back in the gym.
2 weeks total rest besides walks, then you can ease into light exercise that doesn’t cause a lot of pressure
4 weeks you should be able to be fully back in
I’d just have diet at maintenance and stay clean with your meals and no junk

I’ve had periods of 7 and 4 months off at a time. You won’t lose progress in 4 weeks, just fullness, which comes right back once you’re back to training

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[Michaela]

Sunday 5/28/23

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

Non training day – tanning and stretching at normal training time

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[Michaela]

Can you post the photos again on a comment? I can’t see them and that way usually tends to work

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[Michaela]

What are your current goals? Can you post some photos?

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[Michaela]

Exactly as Peter said above!

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[Michaela]

I don’t necessarily think that’s needed or going to be a game changer for your progress.
Especially if you’re eating in a timely manner pre and post

I personally just sustain and eaa currently

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[Michaela]

Sustain or performance fuel are both stellar

The sustain you don’t need to add the creatine as it’s already in it unless you isn’t want more

The performance pro you can add to it

EAA isn’t NEEDED, but I do recommend it and personally use it.

I notice a significant difference in both my endurance and recovery when I do not use an intra

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[Michaela]

Saturday 5/27/23

40 min fasted cardio, followed by posing rounds and stretching

Upper pump

Lying cuff laterals
2 sets 15-12 reps

Rear delt fly on pec Dec
2 sets 15-12 reps

Smith press
1 set 9 reps

Wide grip pull up
2 sets AMRAP

Neutral grip pull down
1 set 12 reps

Rope press down + extension
2 sets 15-12 reps each

Machine preacher curl
1 set 10 reps

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[Michaela]

Friday 5/26/23

No cardio – 20 min outside walk fasted

Hamstring emphasis day

Leg ext
100 x15 (+10#, -2 reps from lw)
95 x12, 50 x10, 25 x20 drop (+2, 3, 2 from lw)

Seated curl
190 x8.5 (+0.5 from lw)
160 x11 (matched lw)

Lying leg curl
125 x10, 3, 1 RP (+3,1 RP from lw)
95 x11.5 (+1.5 from lw)
LL only 50 x12,6,4 (+2,1,0 from lw)

Body master squat
4 pps x15 (+1 from lw) w/ sleeves
4 pps x9 (+1 from lw) no sleeves
3 pps x19 (+1 from lw) no sleeves

Adductor
Stack +2p x12 (+2 from lw)
Stack x15

Smith rdl
2pps x14 (+1 from lw)
2pps x10 (matched lw)

Hyper extensions
2 sets 20-15 reps

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[Michaela]

The perfect world lol

The best aim is being gradual. Progressive with training and food, still having cardiovascular output, keeping diet clean and no junk

Ultimately fat gain is going to come in a surplus, just a matter of what your priority of goal is

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[Michaela]

Any time I have done that I like it at the end of a chest day as a superset with flys first. So seated cable fly to failure into cable chest press

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[Michaela]

Hey man I can’t see your pics. Feel free to DM them to me on instagram if you can’t get them to post here

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[Michaela]

I would get in with a physio that can assess you in person

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