[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

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[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

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[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!

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[Michaela]

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

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[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

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[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

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[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
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[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

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[Michaela]

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

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[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

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[Michaela]

Direct protein stays the same year around for me

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[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

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[Michaela]

Good morning Michaela 😊

Why did your cardio got increased during offseason? 😅

Because it’s not off season lol

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[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

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[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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