[Michaela]

I would rather do oats or cream of rice versus sugary cereal
You can make blend into a shake if you can’t eat it

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

[Michaela]

Wednesday 5/10/23

40 min fasted cardio, followed by stretching and posing

Glute emphasis day

Calves on cybex press
3pps x11
3pps x10,5,3 RP

Adductor
Stack +3p x13 (+1 from lw)
Stack +3p x7,3,2 RP (lw did S+2p x12)

Abductor
175 x10
175 x8

Smith glute bridge
4pps x10 (+1 from lw)
4pps x8 (+1 from lw)
2pps x10,5,3 RP (+2,0,0 from lw)

SSB walking lunges
1 pps x24
1 pps x24
1 pps x16

Cable kick back
2 sets 15-12

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

[Michaela]

Tuesday 5/9/23

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

Body/massage work at normal training time!

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

[Michaela]

How about getting bloods again to check?

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

[Michaela]

Foam roll a few hours before every session. Stretch quads and hips.

If you do not have a physio I’d recommend getting one, they can help a lot!

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

[Michaela]

If there is time, a holding phase is beneficial. But sometimes there isn’t time depending on contest schedule etc and have to get right into dieting. But if you have the time I’d do a hold first!

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

[Michaela]

Coach people for free, produce results, advertise those results. Then once you’ve built a track record start charging

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

[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