[Michaela]

Tuesday 5/2/23

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

Body/massage work at normal training time followed by cold plunge

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[Michaela]

Hey man your pics didn’t post!

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[Michaela]

Have you checked out the videos?

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[Michaela]

A month won’t see you lose much progress. I was out for 3 months from surgery and didn’t notice significant changes until the second month. Just stay consistent with getting your meals in at maintenance calories and plenty of walks

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[Michaela]

Well if it is working so far currently I don’t see a point in changing until you notice otherwise! Your own feedback here answers the question!

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[Michaela]

Only you can tell us that by the visual changes you are seeing. Are you tracking your physique progress with weekly photos?

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[Michaela]

If your are comfortable with it, current photos would be really helpful for us to be able to answer this question specifically to you!

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[Michaela]

I would push the fat loss more here!

You can still keep the training intent of improving muscularity whilst dieting!

And once you’re lean lean then start pushing back up steadily

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[Michaela]

I would honestly want to see what your execution of movements looks like on those body parts before advising more volume.

But If execution and connection within your exercises is spot on, then yes backing off stronger body parts to allow for the volume and recovery on the weaker body parts definitely helps. That is the only way I have been able to improve my legs.

What is your current training set up?

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[Michaela]

Sure. Try it and see how you like it!

I like it but I can’t eat it because it makes me itch all over lol

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[Michaela]

What’s your current body comp like?

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[Michaela]

Monday 5/1/23

No cardio – 20 min fasted outside walk

Quad emphasis day

Cybex hack
+ reverse band (still nursing hip flexor)
5&4.10 pps x13 (+10# & 1 rep from lw)
5&4 pps x10 (+1 from lw)

Rogers press
+ band resistance
5pps x10 (+45# -2 reps from lw)
4pps x15 (matched lw but better execution)
LL only 1 pps x21

Leg ext
70 x12 +5 partials
70 x10

Smith split squat
Back leg elevated
185 x8
135 x12

Lying curl + adductor
95 x13 , stack x12

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[Michaela]

Sunday 4/30/23

Non training day

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

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[Michaela]

I’d go with single body part split and train 1-2 sets to failure for 4-6 movements based on body part. Just make sure you know how/really maximize a set

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[Michaela]

I think this depends on your PED use and how long you’ve been on already, if you’re coming off at any point prior to prep, or just continuing to push into it

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