[Michaela]

A coach is there to guide you with all the tools you need to reach your goal. The type of tools depends on the client, experience level, and goal.

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

[Michaela]

5/8/23

No cardio – 20 min fasted walk outside

Quad day!

Cybex hack
+rv band
5&4.20 pps x13 (+10# from lw for same reps)
5×4 pps x12 (+1 from lw)

Rogers hip press
+band tension
5pps x11 (+1 from lw)
4pps x16 (+1 from lw)
LL only 1&1.25 ps x15 (+25# -5 reps)

Leg ext
70 x13 (+1 from lw)
70 x11 (+1 from lw)

Smith split squat
185 x9 (+1 from lw)
185 x6 (didn’t do a second set with same weight last week)
135 x13 (+1 from last weeks set two)

Lying leg curl + adductor
95 x15 (+2) , stack x13 (+1)

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

[Michaela]

Sunday 5/7/23

40 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]

The one you can get the most range of motion with, that doesn’t cause negative pain, and that you connect well with and can progress over time!

I like Cybex hack, Cybex smith, body master linear hack, Atlantis or paramount pendulum

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

[Michaela]

I can’t see your photos
But going off of the info you have provided, how did your diet break during holiday go? What did your weight do now being back from holiday?

I would go back to the deficit, and to manage the fatigue either implement more rest, or occasional refeeds as needed

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

[Michaela]

Saturday 5/6/23

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

Upper pump today – delts & arms

Lying cuff laterals
2 sets

Smith press
1 set

Rear delt fly on pec dec
2 sets

Seated DB front raise + lateral raise
2 sets

Rope press down
2 sets

Rope extension
2 sets

Dip machine
1 set

Roper hammer curl
2 sets

DB supinated curl
2 sets

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

[Michaela]

There’s no right or wrong here man, whichever one you feel best and can continue progressing

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

[Michaela]

I would definitely watch the videos, and search through the logs and find one that sticks out to you in terms of what you would enjoy, what you think your physique can benefit most from, what you can adhere to, and progress

All about trying things, seeing if they work, rinse and repeat!

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

[Michaela]

Friday 5/5/23

No cardio – 20 min fasted outside walk

Hamstring emphasis day

Leg ext
70 x20 (+2 from lw)
70 x14, 50 x12, 25 x16 drop set (+2,1,1 from lw)

Seated leg curl
190 x7 (+1 from lw)
160 x11 (+1.5 from lw)

Lying leg curl
125 x8 (+1 from lw)
95 x11 (+2 from lw)
LL only 40x 15,4,3 RP

BM squat
4pps x10 (+45# -4 reps from lw)
3pps x12 no sleeves (didn’t do a second set lw)

Adductor
Stack +2p x12 (+45# for same reps as lw)
Stack +1p x12 (+5 reps from lw)

Smith rdl
2 pps x12 (+2 from lw)
2 pps x8 (+2 from lw)

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

[Michaela]

Thursday 5/4/23

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

Non training day, stretching and mobility work at normal training time

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

[Michaela]

I will always always opt to control it!

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

[Michaela]

If it ain’t broke don’t fix it!
Aka, If it’s working for you and you’re not experiencing injury or stagnation for long periods of time, there’s no issue in continuing to ride a movement out!

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

[Michaela]

Great work man. I honestly say if you’re feeling good with where you’re at and training and appetite is in a good place I see no issue at all with continuing as you are!

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

[Michaela]

I personally just monitor progress weekly via photos and weight. If things are moving in a positive direction and body comp isn’t getting significantly softer, appetite is good, and recovery can use some assistance with more food then I make an increase.

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

[Michaela]

Wednesday 5/3/23

40 min fasted cardio on recumbent bike followed by stretching and posing

Glute emphasis training day

Calves on body master press
4p x12,5,4 RP (+2,0,1 from lw)
2p x16 (+1 from lw)

Adductor machine
Stack +3p x12 (+45# from lw same reps)
Stack +2p x12 (last weeks top set)

Abductor machine
190 x11 (+1 from lw)
220 x6, 160 x7, 115 x10 drop set (+1,2,2 from lw)

Smith glute bridge
4pps x9 (+2 from lw)
4pps x7 (match lw but better execution)
LL only 2pps x8,5,3 RP

Walking lunges
SSB + 1pps x24
SSB + 1pps x20
SSB + 25#ps x30

Cable kick back
2 sets 15-12

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