[Michaela]

You display the determination that any coach wishes for their athletes to have. If you have any particular coaches in mind that you’d be interested in working with, have a chat with some of their current or past athletes to get a feel for them, and inquire with the coach and display your mindset to them on the work you are willing to put in!

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[Michaela]

Any caffeine consumption in your day?

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[Michaela]

Non training day

20 min fasted cardio, followed by posing, stretching, and cold plunge!

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[Michaela]

Depends on your needs based on your competition season timeline

Taurine would be a fine addition

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[Michaela]

Just make sure to try and make the set as hard as possible on the muscle as you can. I prefer continuous and take that to failure. But if your lungs are failing before the muscle and you need to take a slight pause to breath and milk out s few more reps to take the muscle to failure then do so. Just don’t do pauses to make it easier on yourself. Own the pain!

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[Michaela]

Non training day today!

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

Went into the gym at my normal training time for calves, stretching, and tanning

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[Michaela]

Yeah a combination. Really just boils down to being able to assess all variables, look at your physique and if you feel progress is slower coming than you’d like, then tap further into that deficit

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[Michaela]

I would just go into a deficit, get leaner, then come out of it and push up
You can still keep the same intent in your training to improve your physique just as you would in a surplus

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[Michaela]

Hamstring emphasis training today!

Leg extension
105 x20 (+10lb +3 reps from lw)
105 x10, 70 x10, 45 x7 drop set (+10lb pt1 from lw)

Seated leg curl
70 x10
100 x6
130 x3
– 160 x11
– 145 x13
– LL only 70×10

Lying leg curl
40 x10
65 x6
95 x3
– 125 x6
– 95 x8
– LL only 40×8,5,3 RP set

Pendulum squat
Band x10
Band+45 x5
Band+90 x2
– Band+125 x16 (+10lb from lw)
– Band+125 x10 (+10lb +added pause in hole -2 reps from lw)

Adductor
130×12
220×8
295×6
– 295+2p x16 (matched lw)
– 295+2p x10, 295 x9, 205 x10 drop set

Belt squat rdl
0 x10
1 pps x8
– 2 pps x10 (+1 from lw)
– 2 pps x9 (+1 from lw)

Hyper ext
More for mid back emphasis
2 sets 15-12 reps

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[Michaela]

Good morning Michaela,

happy to see you progress – just a quick question about your rep ranges, how do you decide what kind of rep range you would take? I have seen pretty much every kind of range in your workouts (beside <4 reps), but that question came up in my head after seeing your ssb split squat with 36 reps (they really sound like fun🥴😂).

I honestly go by feel. Meaning I just take the heaviest weight that feels best on joints, alignment, muscle connection etc, to failure

I could load the lunges or leg press up with heavier weight to try and fail in a lower rep range, but it would wreck my hips and knees way more than the muscle I’m trying to train

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[Michaela]

I’d go with the Pumpage in this case for sure!

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[Michaela]

Hey man! Really great transformation here! Great work!

I think your new split sounds like a good option for you, particularly with the second leg day being added in will be good for you based on these pics!

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[Michaela]

Sure man. Just gotta try it and see how you progress with it. That’s the only real way of knowing!

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[Michaela]

Sure man, just try it and see if it works for you. That’s the only way you’ll know

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[Michaela]

I don’t go by a percent or track it with myself or clients. It’s all about the look and performance in the gym, insulin sensitivity etc.
If all of that is continuing to trend in the right direction then all is good.
Some people can progress lean, and some it takes getting softer. So really just person dependent!
You of course don’t want to get sloppy but you can use your better judgment to know that

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