[Michaela]

There’s going to be a time and place for both depending on the person and the season

Higher calorie demand will have both
Lower calorie demand will not

TBJP Nutrition: Michaela10
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[Michaela]

I honestly do not know. But I really don’t see a problem with it if you get on well with it

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

[Michaela]

I personally prefer TBJP Sustain or Performance Fuel. I get zero stomach fullness feeling from it which I have experienced with other carb products

Right now I do 30g sustain with 1 Liter of water. That is a good start for you also if you want to try it!

TBJP Nutrition: Michaela10
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[Michaela]

Monday 4/24/23

No cardio – 20 min fasted walk outside

Quad day!

Adductor/hip flexor strain is feeling a lot better, but still needed to play smart today
I will remove the reverse band when I feel safe to do so

Cybex hack
W/ slight reverse band
5 & 4 pps x12 (+2 from lw)
5 & 4 pps x9 (+1 from lw)
4 pps x12 (matched lw)

Rogers hip press + added band resistance
5 & 4 pps x12 (+45# -3 reps from lw)
4 pps x15 (+3 reps from lw)
4 pps x12 (+5 reps -45# from lw)

Leg ext
2 sets 15-10 reps

Smith split squat
95 x10
135 x10
– 185 x6

Lying leg curl
1 set x10

TBJP Nutrition: Michaela10
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[Michaela]

Sunday 4/23/23
Non training day today

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

Stretching and cold plunge at normal training time!

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

[Michaela]

Clen but used consistently, not cycled like you mention

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[Michaela]

Saturday 4/22/23

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

Some delts and arms today!

Lying cuff laterals
2 sets

Pec dec rear delt fly
2 sets

Plate loaded shoulder press
2 sets

Rope overhead extension
2 sets

Machine dips
2 sets

Rope hammer curl
2 sets

Machine preacher curl
2 sets

TBJP Nutrition: Michaela10
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Instagram: @michaelaaycock

[Michaela]

I would try one rotation for a few weeks and see how you like it, how recovery is, how you progress etc
If you feel you need adjustment to work some other movements in then try the two rotation and see how you like that!

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

[Michaela]

With this split layout I would put it on the pull day

TBJP Nutrition: Michaela10
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[Michaela]

I do not change a think other than amounts
Results are all that matters to me personally, feelings are irrelevant

But if your goals are different then by all means do what works for you!

TBJP Nutrition: Michaela10
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Instagram: @michaelaaycock

[Michaela]

Friday 4/21/23

20 min fasted outside walk

Hamstring emphasis day

Approached it with caution, that strain was real concerning Wednesday and Thursday and had some bruising, but today it felt better and bruising subsided so I followed through with training. Felt no pain in training but still wanted to be smart and live to see more training days. Nothing to true Michaela failure, but was surprisingly stronger than the same ham session two weeks ago

Leg extension
1 straight set
1 double drop set

Seated leg curl
Build up sets of 7 to make sure I was really primed
55 x7
70 x7
100 x7
130 x7
160 x7
– 190 x5
– 160 x10

Lying leg curl
125 x7
95 x10
LL only 40 x12,4,2 rest pause

Body master squat
3 pps x20
3 & 4 pps x10

Adductor
Build up sets of 10
Stack x10
Stack x7,4,3 rest pause

Smith RDL
2 pps x10
2 pps x8

Body weight walking lunges
1 x100

TBJP Nutrition: Michaela10
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Instagram: @michaelaaycock

[Michaela]

Non training day

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

Cold plunge today also

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

[Michaela]

Here is a list of what I personally take

They are all TBJP products
Vital support, love heart, omega pharma pro, k2/d3, cure-coming, in-sure, digest pharma pro, Vit c, unwind

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

[Michaela]

I personally do not. I know the reasoning behind why many rest for a few days. But I would rather see things for what they are in my normal schedule rather than create an environment for them to look better

TBJP Nutrition: Michaela10
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Instagram: @michaelaaycock

[Michaela]

Do you have a physio you get body work done with? If not I would recommend doing so

Things I do for knee health that make a noticeable difference if I do not, is massage work weekly, and being religious with stretching and the foam roller

TBJP Nutrition: Michaela10
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Instagram: @michaelaaycock