[Michaela]

Wednesday 4/5/23

30 min fasted cardio on recumbent bike followed by posing and stretching

Glute emphasis training day

Smith glute bridge
495 x7
405 x12
LL only 225 x13,6,3 RP

Walking lunges
SSB+90lb x24
SSB+90lb x22

Adductor
Stack +2p x12
Stack +2p x11,4,3 RP

Abductor
2 sets 15-12 reps

Calves on body master squat press
1 straight set
1 double drop set

Sled push
3 sets @ 60 sec each

Single leg cable kick back
2 sets 15-12

Single leg cable adductor left side only
2 sets 15-12

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

[Michaela]

It could be one of many different things. I would advise seeking a specialist to check it out and do some therapy work on it for you.

Also if you’re a side sleeper try not to do that and see if that helps

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

[Michaela]

Study from all of the coaches you respect, Never stop seeking knowledge, transform yourself as advertisement, coach clients for free and produce results to build a track record and the deserving right to charge for service

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

[Michaela]

This is a whole lot to write out and almost unexplainable in one forum comment. I’d definitely suggest checking out the educational videos because there are some covering for all you have listed!

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

[Michaela]

Sunday off
Monday quads
Tuesday back
Wednesday off
Thursday chest
Friday hamstrings + back
Saturday delts + arms

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

[Michaela]

Non training day today

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

Body/massage work at normal training time followed by an IV today with all the immune support vitamins, glutathione etc

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

[Michaela]

Quads today!

Cybex hack
3.5 pps x7
3 pps x12 failed at bottom of 13

Rogers press
6 pps x10
5 pps x20
LL only 2pps x20,9,6 RP

Leg ext
70 x15
50 x12 +5 partials

Smith split squat
185 x6
135 x10

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

[Michaela]

Either split is good man! It depends on what you prefer/enjoy most, and can recover from

Another option if you want to see more leg development could be.. lower, upper, upper, lower

For example:
Quad focus
Back + bicep
Chest + shoulder + tricep
Hamstring focus

But truthfully I think what you are currently doing is a good setup!

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

[Michaela]

Since it’s been a couple of months since you’ve implemented it, I thought I’d inquire about the cold plunges again, and how you feel they’ve been beneficial to you.

I do it four times a week on my off days. I honestly don’t see any recovery difference with it but I do it anyways lol

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

[Michaela]

If this pic is now, you are certainly not too fat and can keep building on this

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

[Michaela]

Very person dependent. I’ve done preps with no refeeds at all.

You do it based on the absolute need including look of physique, performance in gym, progress stall, fatigue management etc

Hard to give a blanket answer here!

You just have to trial and error

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

[Michaela]

Direct protein stays the same year around for me

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

[Michaela]

Non training day!

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

Foam rolling, stretching, and cold plunge at normal training time

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

[Michaela]

Good morning Michaela 😊

Why did your cardio got increased during offseason? 😅

Because it’s not off season lol

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

[Michaela]

Just doing the diet for 4 weeks it’s going to have to be aggressive, I wouldn’t worry about muscle loss. Just keep training intent the same and stay strong

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