[Michaela]

Saturday 4/1/23

Fasted cardio 40 min on recumbent bike, followed by 3 sets of abs, stretching, and posing!

Did some arms today as I am feeling very skinny fat lol and want to see some life come back

Cable press down + lean into it and turn into an extension
2 sets 12-10/e

Close grip press
185 x10
185 x7

Machine dip
1 rest pause set

Rope overhead extension
2 sets 15-12

Rope hammer curl
2 sets 15-12

Machine preacher curl
1 rest pause set

DB alt hammer curl
2 sets 20-16

Lying cuff laterals + cable rear delt fly
3 sets 15-12/e

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[Michaela]

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

Got me a little upper pump today! It’s been a long time and I thought it was looking a little skinny lol

Plate loaded incline chest press

2 sets 12-10

Incline cable fly

2 sets 15-12

Lying cable cuff laterals

3 sets 15-12

Smith shoulder press

2 sets 10-8

Tricep overhead extension

2 sets 15-12

Single arm preacher curl

2 sets 10-8

With regards to “10-8” rep range does this mean set 1 you aim for higher and then set 2 you keep weight but just let the reps fall off? [/quote]
Yes exactly!!

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[Michaela]

I think you just have to learn your body and where your muscular failure point is
What about in the meantime having someone there as a safety to help you rack the final rep?

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[Michaela]

Ham emphasis day at the gym today

Leg ext
100 x15
150 x9
150 x7, 100 x12, 70 x20 drop

Seated curl LF
160 x8
145 x12
LL only 55 x10

Lying leg curl
110 x8
110 x6,3,2 RP
LL only 40 x13

Cybex press
6 pps x17
7 pps x10
LL only 1 pps x15

Adductor blue
1 top set
1 rest pause set

DB RDL
2 sets with 100’s 20-15 reps

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[Michaela]

I am the same as Kuba here

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[Michaela]

If you gain bf easily and do not have a high output on non training days via your lifestyle, you can decrease carbs but id leave protein and fat the same

The amount just depends on you, your progress, recovery, output etc

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[Michaela]

How big of a difference is your intake right now compared to what you were eating prior to starting said diet

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[Michaela]

I’d pull out some movements that are just repetitive within the same session
Like you don’t need two of the same movement patters on different machines within the same session. Maximize one and then move on

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[Michaela]

Honestly going back to PPL seems like it would resolve your issue if that’s an option

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[Michaela]

Go for it man! See how you enjoy it, how you respond, and how you’re able to progress and then just tweak accordingly!

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[Michaela]

Can you post some pics or video please

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[Michaela]

Non training day today

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

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[Michaela]

Glutes
3/29/23

Calves on Rogers press
3pps x12
3pps x9

Smith standing calf
185×12
185×10

Adductor
Stack +2p x12
Stack +2p x10,3,2 RP

Abductor
190 x10,5,3 RP
145 x15

Smith glute bridge
495 x5
405 x11
LL only 275 x16,6,4 RP

Cable kick backs
3 sets

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[Michaela]

Along with what Meg said.. When you’re coming out of the hole, think about sliding your feet forward on the floor to cue yourself to drive up with quads and not hips

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[Michaela]

Are you opposed to set days for set body parts vs PPL?

No I am very open in general. My back and my legs are definetly not as strong as my arms/delts/chest if that helps

And thanks for all the answers guys!! Really appreciate it!!

[/quote]
How about trying this: (totally just an idea only, you certainly don’t have to. Ultimately it’s what you prefer, enjoy, and works for your schedule!)

Sun: Quads
Mon: off
Tues: Back
Wed: chest + delts
Thurs: off
Fri: Hams + back
Sat: arms (you can put more delt here too if you want)

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