[Michaela]

Yes that would be fine. Ultimately you just need to try it and see how you respond, if you’re progressing, how your recovery is, muscle fullness etc

TBJP Nutrition: Michaela10
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[Michaela]

Non training day!

20 min fasted cardio followed by 3 sets of abs and posing rounds

Normal training time I did foam rolling and stretching followed by cold plunge

I usually only talk about bodybuilding stuff in my day on here, but I think this has some carry over for the stage lol – had a facial appointment today, I’ve been seeing a specialist every two weeks in office, and I have a daily morning and night skin care routine she advises me on. It’s basically like a skin coach lol

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

[Michaela]

I train in a garage in Florida
Just make it happen!
Hydrate, and make sure to let your breathing return to normal before next set

TBJP Nutrition: Michaela10
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[Michaela]

What’s your current body comp like?

If it’s high in bf, I’d go into a diet phase

But if not, then regardless of outside factors of anxiety, life etc, just know your why behind the meals and your goal and find a way to make it happen if it is priority to you

That is certainly not to undermine your anxiety. If it is out of your personal control and coping mechanisms, then I would seek external help to get a handle on that!

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

[Michaela]

Glute emphasis training day!

Tib raise
3×20-15

BM calves
4p x16,8,6 rest pause
4p x12, 2p x9, 1p x10, 0x15 drop set

Cybex smith glute bridge
455 x9 (+1 from lw and better execution)
365 x15 (+2 from lw)
Left leg only 225 x16,8,3 rest pause

Walking lunges
SSB +90 (1pps) x22 (+20lb from lw) heaviest I’ve ever done
SSB +90 x20

Adductor
Stack +2p x15,6,4 rest pause (+1,1,1 from lw)
Stack +2p x12, stack x7, 175 x7 drop set

Abductor
Build up sets of 15
190 x10, 4, 2 rest pause
190 x8, 145 x10, 100 x15 drop set

Sled push
3 x 60 sec

TBJP Nutrition: Michaela10
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[Michaela]

Tuesday 3/14/23

Non training day!

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

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

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

[Michaela]

Yes just start with that plan and see how you progress and adjust accordingly from there! Don’t overthink it, just execute from a starting point and then let the results dictate your next adjustment

TBJP Nutrition: Michaela10
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Instagram: @michaelaaycock

[Michaela]

If you’re looking for a blue print of a session, I only train lower body and log every session in my log. Granted it is specified to my needs, but you can get an idea!

TBJP Nutrition: Michaela10
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[Michaela]

Yes , me too i dont know the answer , and i dont know even there is such a thing like minimum volume for a bodypart exist ? But this is my question too how they recognize that much volume is enough for creating hypertrophy response ? I tag a few people and hope we get the answer

@Clare , @jordan peters ,@Michaela

There’s no set number of perfection. It all depends on the person, the season they are in, their recoverability, progression rate etc

If I am training to muscular failure with proper form, recovering really well, improving the exercise and still not seeing the physical improvements, then I will increase volume

TBJP Nutrition: Michaela10
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Instagram: @michaelaaycock

[Michaela]

Quads today

I haven’t front squated in ages, but felt like taking it for a spin today since my knees have been more friendly to me lately

Cybex smith front squat
275 x8
275 x8
225 x8 pause in hole

Cybex hack
3pps x15

Rogers press
11p x23
LL only 2pps x17, 7, 5 rest pause

Leg ext
70 x22
70 x12, 50 x13, 25 x17 drop set

Smith split squat
Back leg elevated
135 x10
95 x15

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

[Michaela]

Looks like a fine option to me! Really all you can do is try it and see if you like it, how it works for you, and how your recovery is!

Thanks Michaela, I really appreciate your opinion.

I will give it a run and see if it works. I believe my back would benefit a ton from being hit 3 times a week.

The only thing I’m concerned about is my pressing recovery which always takes a bit more time than the other groups. But I guess I can manage that and make it work.[/quote]
Just try it and see! If your pressing takes a hit then you can adjust accordingly! But I’d give it a bit of time first to establish a new base!

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

[Michaela]

If your overall balance of your physique is good, I would do: upper, lower, full body

Or you can just alternate every other session upper, lower, upper, lower, upper, lower, etc etc

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

[Michaela]

However you best prefer it!
My non training days are lower than my training days, but the ratios across meals are the same, meaning both days my first 3 meals are largest, final three are less. Just a higher amount training days, and lower amount off days.

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

[Michaela]

Great job so far! If it were me personally, I would continue on the cut for a bit longer!

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

[Michaela]

Non training today!

20 min fasted cardio followed by posing rounds

Foam rolling and stretching at usual training time followed by cold plunge!

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