[Michaela]

Ok I know I posted yesterday but I have no idea why it isn’t showing here lol

Anyways, it was the usual non training day!

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

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[Michaela]

I agree with Jordan. And don’t worry about being skinny man! Just keep your intent within training the same, continue working hard and progressing and trust the process!

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[Michaela]

You have some room to pull down, especially with fats and cardio. Go ahead and enter into a dieting phase, keep your intent within training the same and you will continue making progress!

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[Michaela]

No they’re not a must. If a machine is bigger bang for your buck movement – ie you are more stable, connect well, and can progress it better then just go with that
If you enjoy incorporating dumbbells and execution is on point and you can progress with them, then sure use them.

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[Michaela]

Possibly just a strain but you won’t know for sure until seeing the specialist and getting imaging. Just be patient and completely rest it until then!

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[Michaela]

X2 on Jordan’s first comment!

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[Michaela]

This is perfectly fine man! Just stick with it and give yourself some confidence in consistency!

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[Michaela]

Hyper extensions, curls with TRX strap, a makeshift GHR

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[Michaela]

For myself, I have learned a lot through YouTube, finding things for ankle mobility, but also hip mobility too
There’s a lot of value in doing pre hab work!

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[Michaela]

When I was training chest regularly I personally like slight incline DB press followed by hammer strength incline press

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[Michaela]

I train with what most would consider a slow tempo, but I personally do not do a tempo count. I just go by feel and use whatever tempo I am connecting best with the movement in

I like a slow and controlled eccentric, slight pause to change directions, with the intent of “explosiveness” under control for concentric

Ultimately it just matters that you are in full control of each rep getting the most out of each rep and going to muscular failure

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[Michaela]

I personally have 2 out of 6 of my meals on training days with JP iso pro whey as my protein source.
It’s certainly not inferior and you can slow digestion by adding fats
I think it’s a great option when you are eating a lot and want to keep volume on stomach to a minimum

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[Michaela]

I personally have never lowered protein during a deficit. I have increased it though

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[Michaela]

I supplement with omega pharma pro and oh-mega V which has flaxseed oil in it

Other than that my fats come from whole eggs, beef, almond butter, avocado

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[Michaela]

Glute emphasis day! Another good day of training and progression within it today

Calves on Rogers press
Build up sets of 12
1 straight set failing shy of 12
1 rest pause set

Smith glute bridge
425 x12 (+20lb -1 rep from last week)
365 x15 (+1 rep from lw)
LL only 225 x12,5,3 Rest Pause (+1,1,1 from lw)

Walking lunges
Was able to go without knee sleeves this week
SSB +20lb x34 (+4 reps from lw)
SSB +50lb x30 (+30lb from lw)

Adductor
295+3p x13
295+2p x15
Matched lw on both. Wasn’t happy with these today.

Abductor
175 x10 (+2 reps from lw)
145 x15 (+15lb -5 reps from lw)

Sled push
3 sets @60 sec each

Left leg only
Single leg cable kick backs x3
Single leg cable adductor x3

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