[Michaela]

Saw your post on IG today. I know you’ve been focused on lower body work since the Olympia, but I just have to say how impressive your upper body is even with no training currently. Can’t wait to see what package you bring when you get where you want. As always, thanks for allowing us to be able to see a glimpse into the work you’re putting in!

Yeah that’s semi depressing 😅 lol
Thank you!!

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[Michaela]

Increase cardio by 10min and 1 day. So 45 min 6 times a week. Separate from training if you can. And you can also aim bmp higher 130-140

If you want to adjust food too I’d cut the bread out of meal one or the fruit out of meal two but replace whichever one you change with a little fat

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[Michaela]

I personally have no reason in doing that
But if you’re recovering and still progressing and you really get a lot out of that movement Vs splitting that volume amongst other movements, then carry on

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[Michaela]

It’s based on your recovery, along with progression in your lifts each week, and what body parts need more volume

This is the way I do it:
So say you run 1 work set per movement for a couple weeks, note that recovery is perfect, and you’ve been progressing the lifts, so you can then add another set to the movements for your most underdeveloped body part.. and then assess and continue from there again all based on recovery and progression

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[Michaela]

Just be patient! Use this time to reestablish any movement patterns that you can improve execution on, and establish a new baseline and then just progress from there!

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[Michaela]

Hamstring emphasis day!

Another great session. Out of the whole weeks worth of training, curls are the only thing that kind of stuck on improving, so I would like to see more improvement on those!

Leg extension
90 x15 (+20# for same reps as lw)
90 x10, 70×10, 45×10 Drop set (+2,2,2 reps from lw)

Seated curl
– 190 x6.5 (matched lw)
– 145 x14 (+2 from lw)

Lying curl
– 110 x8
– 110 x10,5,3 RP set
– LL only 30×11,5,3 RP

Pendulum squat
– Band resistance + 2p x15 (+2 reps from lw)
– Band resistance + 2p x12 (+20# -6 reps from lw)

Adductor
– stack +2p x15 (+1 from lw)
– stack +2p x11 (+1 from lw)

Belt squat RDL
– 2 pps x8
– 2 pps x7

Hyper extensions
2 sets 15-12 reps

TBJP Nutrition: Michaela10
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[Michaela]

Try dropping the dose and see if it subsides

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[Michaela]

Non training day today!

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

It’s been a good week this week. Honestly just now been feeling like I am “out of prep” well-being wise

TBJP Nutrition: Michaela10
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[Michaela]

I think the best goal to have is make every rep the same and keep a consistent set tempo and control your breathing throughout and reach failure without having to break

If you can’t do that then maybe you need to work on fitness

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[Michaela]

If you’re doing a rest pause set it’s fine. But if the goal is to stay locked in and connected with the muscle and keeping tension and reaching failure, then no I wouldn’t rest mindset

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[Michaela]

Try not eating it and see if you get better sleep than a night that you do eat it?

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[Michaela]

I’ve never had veg in pre or post meal personally. For digestive reasons

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[Michaela]

Glute emphasis day!
Another good one today. Training is feeling good this week and nothing has changed plan wise other than more time post show.

Calves on body master squat/press
4p x12,7,5 RP (+1 from lw)
2p x16 (+1 from lw)

Smith bridge
405 x13 (+2 from lw)
365 x14 (+1 from lw)
Left leg only 225 x11,4,2 RP

Walking lunges
SSB +20# x30 (+20# from lw)
SSB +20# x30 (+20# from lw)

Adductor
Stack +3p x13 (+2 from lw)
Stack +2p x15 (matched lw)

Abductor
85 x15
115 x15
145 x15
– 175 x8
– 130 x20

Sled pushes
3 rounds @60 sec each

TBJP Nutrition: Michaela10
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[Michaela]

Digestibility

I personally stick with the unflavored and mix in whey isolate, but at times have even eaten it with chicken or beef

TBJP Nutrition: Michaela10
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[Michaela]

I do not personally pay attention to calories for myself or clients. I just have a set diet of specific foods and increase and decrease amounts based on the progress/lack there of for the current goal

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