[Michaela]

Jocko podcast!

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

[Michaela]

Just as you’ve said bud! On a need to do bases. No problem in using sleeves on top sets for security.
Only you know how the weight feels with and without sleeves and if you’re using them as warmth or actual assistance so you’ll have to dictate that!

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

[Michaela]

Yep go for it man!
I would increase protein as well
Assess weekly with progress photos and make changes / increases as needed!

TBJP Nutrition: Michaela10
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[Michaela]

Saturday 5/13/23

40 min fasted cardio, followed by posing rounds and stretching

Delt & Arm pump!

Lying cuff laterals
2 sets

Smith press
1 top set

Rear delt fly on pec dec
2 sets

Seated db lateral raise + front raise
2 sets 15-12 each movement

Rope press down
2 sets

Rope overhead extension
2 sets

Machine dip
1 set

Single arm overhead extension
1 set

Preacher curl
1 set

DB hammer curl
2 sets

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

[Michaela]

If EAA’s work best for your budget then stick with that. If you can splurge then go with the MPS max

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

[Michaela]

I never personally pre program a deload. For me it’s all auto regulated and by feel.

I don’t think one movement not progressing is sign for a deload unless you are having other signs as well?

What about just changing the movement to something else?

TBJP Nutrition: Michaela10
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Instagram: @michaelaaycock

[Michaela]

Friday 5/12/23
No cardio – 20 min fasted outside walk

Hamstring emphasis day!

Leg ext
90 x15 (+20#, -5 reps from lw)
70 x16, 50 x14, 25 x18 drop (+2,2,1 from lw)

Seated curl
190 x8 (+1 from lw)
160 x11 (matched lw)

Lying leg curl
125 x9 (+1 from lw)
95 x12 (+1 from lw)
LL only 50 x9,4,2 RP

BM squat
4pps x11 (+1 from lw)
3pps x15 (+3 from lw) no sleeves

Adductor
Stack +2p x13 (+1 from lw)
Stack +2p x7, stack+1p x5, stack x6 drop

Smith rdl
2 pps x12 (matched lw)
2 pps x9 (+1 from lw)

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

[Michaela]

Are you still progressing the movement weekly? Or is it limiting/impeding your strength and progression?

If you’re still able to progress I don’t see a problem. But if it’s impeding your performance then you could move some things around

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

[Michaela]

Yes I would prefer to get lean then push up from there. You can still go at training with the intent of improving muscularity!

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

[Michaela]

The educational videos on here, scanning through the logs of programs others do, and honestly just picking something that you think you would enjoy, adhere to, and progress from and just try it, then stick with it if you like it and scrap what you don’t!

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

[Michaela]

I would just go to a CrossFit gym and join a workout with a group alongside an instructor and learn as you go and have fun with it! Sounds like enjoyment is what you’re looking for so just make that priority without stressing the rest!

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

[Michaela]

Hey Curtis, I can’t seem to pull this video up. If you’d like you can send it to me on instagram and I’ll be happy to watch and report back here with feedback!

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

[Michaela]

Have you tried the vegan protein from TBJP?

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

[Michaela]

Thursday 5/11/23

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

Decided to do a little upper today!

Incline hammer press
1 set

Seated cable fly
1 set

Neutral grip pull down
1 set

Reverse grip row
1 set

Cable pullover
1 set

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

[Michaela]

Progress is all that matters and all that dictates any changes needed or not needed

If you’re getting leaner eating this amount then keep going. If progress stalls then make an adjustment

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