[Michaela]

I wouldn’t do every movement rest pause like you’re mentioning – If you’re worried about being overly taxed, that’s going to do it just as much as 2 sets

If you’re worried about time either just maximize your one straight set per movement, or change your split to where you can cut back on movements per session

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[Michaela]

Friday 4/14/23

No cardio (I do 20 min fasted outside walk on non cardio days)

Hamstring emphasis day

Leg extension (flite)
60 x15
75 x6, 50 x7, 25 x12 drop set

Seated curl (flex hamtractor)
240 x7
180 x12

Lying curl (pendulum strength)
2 p x10
2 p x8

Standing single leg curl
LL only 2 sets 15-10

Pendulum squat (paramount)
Pause in hole
2 p x 12
2.5 p x7

Adductor (hammer strength plate loaded)
4 p x12
4 p x8, 3 p x10, 2 p x 15 drop set

DB rdl
2 sets w/ 100’s ~15 reps

Hyper extension
2 sets 15-12 reps

TBJP Nutrition: Michaela10
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[Michaela]

Non training day today

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

Chiro adjustment and graston work at usual training time

TBJP Nutrition: Michaela10
TBJP Clothing: Michaela10
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[Michaela]

My advice is exactly as Kuba has already mentioned!

TBJP Nutrition: Michaela10
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[Michaela]

I wouldn’t force a range, especially if it’s causing more issues than it is benefit.
But I would work on mobility and this will have some carry over into getting into more comfortable positions

TBJP Nutrition: Michaela10
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[Michaela]

Absolutely! And I am a firm believer in always treating every session with the intent to progress it.

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[Michaela]

Routine and consistency! Best thing you can do is make a plan and stick to it! Along with actively taking time to “check out” in a portion of the day, for example just taking 10-20 min non negotiable to just breath no phone no stimulation

TBJP Nutrition: Michaela10
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[Michaela]

Posted my response here in the other forum you asked in!

TBJP Nutrition: Michaela10
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[Michaela]

I would cut back the protein, add some fats, and add a carb source to pre training. I’d also look to add some whole food proteins in place of some of the egg whites and or whey. A lot of your protein is coming from egg whites and whey and that could wreak havoc on digestion

TBJP Nutrition: Michaela10
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[Michaela]

Wednesday 4/12/23

30 min fasted cardio, stretching, and posing

Glute emphasis training

Plate loaded adductor
4 p x15
5 p x8
4 p x10, 3 p x12, 2 p x13 drop

Gluteator
1 pps x10
25 ps x15

Glute bridge machine
4 p x15
4 p x12

DB Walking lunges
30’s x30 (15 per leg)
50’s x30
30’s x30

Single leg adductor on multi hip
3 sets 15-12

Cybex calf
3 sets 20-12

TBJP Nutrition: Michaela10
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[Michaela]

Non training day today!

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

Chiropractic adjustment along with tissue work and graston at normal training time

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

[Michaela]

Have them in shape and roll right into it like a normal day!
They can keep water to a minimum the day of just to avoid any stomach bulk

TBJP Nutrition: Michaela10
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Instagram: @michaelaaycock

[Michaela]

Quads today at Madhouse Gym in Atlanta Georgia

Tru Squat
3 plates x15
4 plates x7
4 plates x6
I wasn’t expecting to be able to do 4, but I wanted to try it after 3 ended up flying so that why the sets are that way

Hip press
6 pps x15
7 pps x10
Again here, wasn’t expecting to be able to do 7 but 6 flew, but once I’m locked into a set I take it

Leg extension
3 sets 15-10

Smith split squat
2 sets 15-10

Leg press
5 pps x20

Lying leg curl
1 set ~10

TBJP Nutrition: Michaela10
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Instagram: @michaelaaycock

[Michaela]

Random Thought

Has anyone (I mean from an IFBB or content creator, not us Average Joe’s lol) asked to come train with you at your place? I want to see Juji roll up to your gym and get through a Michaela session, haha.

Lol nope, sure haven’t!

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

[Michaela]

Fill us in more about what your injury is and what your rehab program looks like

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