[Michaela]

I would definitely choose to train prior to work

As far as split goes, you could honestly try different things and just see what you prefer best and what you recover best from and can progress the most
I wouldn’t really be worried about overstimulating things, your body should adapt to your circumstances

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

[Michaela]

Sunday 4/9/23

Non training day

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

Spent the day traveling to Georgia (I live in Florida) to stay for the week to work with a chiropractor I have worked with for years along with train at a gym here that I really like

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

[Michaela]

I would do the trt and maintenance during your recovery and then go back to your push when you are back fully capable of training

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

[Michaela]

Saturday 4/8/23

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

Trained some arms today!

Rope press down + extension
2 sets 15-12 each

Pin loaded dip machine
1 top set
1 back off set

DB single arm overhead extension
3 sets 15-10 per arm

Rope hammer curl
2 sets 15-12

Pin loaded preacher curl
1 top set
1 back off set

DB hammer curl
3 sets 15-10 reps per arm

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

[Michaela]

How did you feel at that level? Is that what it is consistently reading?

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

[Michaela]

Hamstring emphasis day!

Leg ext
90 x19
95 x10, 70 x10, 45 x10 drop set

Seated curl
160 x10
160 x7

Lying leg curl
125 x6
95 x7
LL only 40 x10,4,2 Rest Pause

Cybex press
6 pps x12
6 pps x10

Body master squat
3 pps x12

Adductor
Stack +2p x12
Stack +2p x10 into double drop

Belt squat RDL
4p x12
4p x7

Hyper extension
2 sets 15-12

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

[Michaela]

Thursday 4/6/23

Non training day.

Fasted cardio 40 min, 3 sets of abs and posing rounds

Foam rolling, stretching, and tanning at normal training time

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

[Michaela]

Exactly as Kamara said for me. Probably not an issue, but I like to chase the 1% and not do stuff I don’t need

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

[Michaela]

Yeah like Kamara said, if you like pendulum or hack best then just go back to one of those. I know you said your progress stalled on hacks, but just try changing the order of your session, or rep range, or tempo and then progress them from there

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

[Michaela]

I am going to agree with Clare’s response here for you!

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

[Michaela]

We wouldn’t know without seeing your physique progression. Are you taking photos through the process? If so, are you seeing your physique continue to progress despite the weight? If so then just keep on! But if not, then you may need to adjust the plan to keep pushing things along

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

[Michaela]

Let’s see pics
And how is digestion?
How is training performance and progression?
If your body fat is in a good spot and training is also, I’d say toughen up and get the food down lol because it’s really not that high imo

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

[Michaela]

I’d personally go into a fat loss phase! But still treat your training with the intent to gain muscle!

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

[Michaela]

You don’t really need anything. But you could do caffeine and also yohimbine if you’d like

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

[Michaela]

I go for ~140 bpm

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