[Michaela]

Just pick one and see if it elicits a change! If so keep rolling, if not, make another change!

TBJP Nutrition: Michaela10
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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

TBJP Nutrition: Michaela10
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[Michaela]

I personally love them. Just make sure to keep the tension on the muscle even at the pause

TBJP Nutrition: Michaela10
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[Michaela]

I’ve never had that issue with it personally. Do you mind if I ask what brand you are using?
I use TBJP sustain every training session with zero issues!

TBJP Nutrition: Michaela10
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[Michaela]

Friday 3/24
Ham emphasis training!

Leg ext
0x20
20 x15
50 x10
80 x5
– 115 x21
– 115 x11, 80×10, 45×10 drop set

Seated leg curl
70 x10
100 x8
130 x6
160 x1
– 160 x9,3,1 Rest Pause
– 130 x12, 85 x6, 70 x8 drop

Single leg lying curl
30×7
40×7
– 50×6
– 40×12
– LL only 40×11,5,3 RP

Body master squat
0 x15
1pps x10
2 pps x6
3 pps x3
– 3.5pps x10
– 3pps x15
– 2pps x20

Adductor
Leaning forward
Extra time in stretch
135 x25
205 x12
– 295 x15
– 295 x12,5,3 Rest pause

Belt squat rdl
0x10
2p x8
– 4p x12
– 4p+20# x6

Hyper extension
2 sets 15-12 reps

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[Michaela]

Thursday 3/23
Non training day!

35 min fasted cardio on recumbent bike, followed by 3 sets of abs and posing rounds

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

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

[Michaela]

I don’t drink, never have. But I’ve always heard most that are trying to do as you’ve mentioned stick with vodka base

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[Michaela]

If you want to start a cut I would do it now and be pretty aggressive with it to make it short and sweet, but I would try to have it wrapped up and be pushing back up to a surplus before you deploy, because in my opinion if you deploy straight from a cut your chances of losing more muscle are higher

TBJP Nutrition: Michaela10
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[Michaela]

Yeah that’s certainly not something I would recommend in terms of being best for recovery and muscle retention

Do you have to train fasted? Do you have time to get a meal in prior to or ability to train at another time of day?

TBJP Nutrition: Michaela10
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[Michaela]

Glute emphasis training day!

If I’m honest leading into it I felt like it wasn’t going to be a good day, but feelings don’t matter and I still progressed everything lol

Seated calf raise rigged on smith
275 x20
275 x15
275 x12

Smith glute bridge
455 x11
365 x15
LL only 275 x15,6,3 rest pause

Walking lunges
SSB+90lb x24
SSB+90lb x20

Adductor
Pulling back on these and resetting things as the past few weeks they’ve not been progressing
Stack x17
Stack x10,6,4 rest pause

Abductor
2 sets 15-12

Sled push
3 sets

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[Michaela]

I think it would be good for you to split your chest and back to give them each individual focus, and also not have a shoulder day following a chest day

If you don’t want to go with the push pull approach like above have mentioned, here’s another option to give each individual focus

Back
Chest
Off
Legs
Shoulders
Arms
Off

TBJP Nutrition: Michaela10
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[Michaela]

You can go ahead and do both
I’d knock the cardio and steps down a bit for recover reasons but keeping some in for general health and fitness maintenance

Cals you just go by feel and look, start out with 3-500 bump first week and then assess from there

You can also do higher bumps on weaker body part days, and lower bumps on non training days if you don’t want to do a large jump across all days

TBJP Nutrition: Michaela10
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Instagram: @michaelaaycock

[Michaela]

Non training day!

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

Body/massage work at my normal training time followed by cold plunge!

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

[Michaela]

Quads today!

Cybex hack
4pps x5 – I don’t even count this as a set, idk what happened but crapped the bed on this one for sure and not happy about it. 2 weeks ago I did 20lbs less for 13 reps
3pps x18
3pps x12

Rogers hip press
6pps x15
5pps x22
LL only 18,8,6 Rest pause

Leg extension
70 x20
70 x10, 50 x11, 25 x10 drop set

Smith split squat – back leg elevated
135 x12
135 x8
95 x15

First one in all the weeks post show that was “off” progression wise, I get frustrated about it, but I know it’s inevitable and I also know it was still a productive session

TBJP Nutrition: Michaela10
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[Michaela]

It’s all individual.
Ultimately just go by your rate of progression and how you feel!

If progression slows and you also feel overly run down and like you can’t recover, then you could try lowering volume and see if you notice a benefit

Until then, as long as you’re feeling good and progressing I’d keep rolling with it!

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