Michaela
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Yes. I utilize both
It may not do as much as a tissue therapist will, but still usefulTBJP Nutrition: Michaela10
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Instagram: @michaelaaycock -
Are you still progressing physique wise and is training progression still happening? If so I’d just keep it the same
TBJP Nutrition: Michaela10
TBJP Clothing: Michaela10
Instagram: @michaelaaycock -
Did your training performance start to decline? I only ask because those are normal feelings in a deficit and you may not necessarily need a deload.
But if a deload is needed I honestly just prefer taking several days or a week off
TBJP Nutrition: Michaela10
TBJP Clothing: Michaela10
Instagram: @michaelaaycock -
If you digest them well and have continued to progress your physique with them in this long then…no need to change
TBJP Nutrition: Michaela10
TBJP Clothing: Michaela10
Instagram: @michaelaaycock -
Glute emphasis day!
Calves on body master squat/press
0 x10
1p x10
1 pps x10
3p x10
– 2pps x14,8,5 (+2,1,0 from last time)
– 1pps x15, 1p x12, 0x12 dropSmith bridge
135 x15
225 x8
315 x5
– 425 x13 (+1 from lw)
– 365 x16 (+1 from lw)
– LL only 245 x13,6,4 RP set (+20lb +1,1,1 reps from lw)
– LL only 225 x15 (+90lb for same reps as lw)Lunges
Bw x20
SSB x24
SSB +20lb x36 (+2 from lw)
SSB +50lb x36 (+6 reps from lw)Adductor
130 x15
220 x10
295 +1p x6
– 295 +3p x14 (+1 from lw but had to self spot)
– 295 +2p x10,5,4 RP setAbductor
85 x15
115 x15
145 x15
– 175 x12
– 145 x15Sled push
3 rounds @60 sec eachTBJP Nutrition: Michaela10
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Instagram: @michaelaaycock -
Non training day today!
20 min fasted cardio, followed by 3 sets of abs, stretching, and posing
Body work at normal training time, and followed that up with the cold plunge!
TBJP Nutrition: Michaela10
TBJP Clothing: Michaela10
Instagram: @michaelaaycock -
In my opinion it really just boils down to choosing the one you connect best with the muscle you’re trying to target and causes the least negatives in joints etc and that you can progress over time!
TBJP Nutrition: Michaela10
TBJP Clothing: Michaela10
Instagram: @michaelaaycock -
Quad day today and another good one with progressing everything! Everything felt in a really good groove too!
Cybex hack
3pps +55lb x13 (+10lb +1 rep from last week)
3pps x18 (+1 rep from lw)Rogers press
11p x21 (+1 rep from lw & better execution)
5pps x20 (matched lw but better execution)
Left leg only 2pps x 17,9,6 Rest pause set (+2,2,2 from lw)Leg extension
70 x17 (+1 from lw)
50 x15 (+30lb from lw -5 reps)Smith split squat
Back leg elevated, front heel elevated
95 x18
95 x15TBJP Nutrition: Michaela10
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Instagram: @michaelaaycock -
Non training day today!
20 min faster cardio, followed by stretching, posing, and cold plunge!
TBJP Nutrition: Michaela10
TBJP Clothing: Michaela10
Instagram: @michaelaaycock -
You can use in both!
TBJP Nutrition: Michaela10
TBJP Clothing: Michaela10
Instagram: @michaelaaycock -
I see absolutely no reason to take that high of a dose of anavar
TBJP Nutrition: Michaela10
TBJP Clothing: Michaela10
Instagram: @michaelaaycock -
Looks like a good place to start based on where you were. If anything maybe decrease fats a little more.
Other than that just set this in motion and see how you respond/progress and adjust accordingly from there!TBJP Nutrition: Michaela10
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Instagram: @michaelaaycock -
I’d personally go another week or so with dieting to let things regulate and water drop off from the high days and cheat meal
And then after that gradually increase calories!TBJP Nutrition: Michaela10
TBJP Clothing: Michaela10
Instagram: @michaelaaycock -
I’d start with just doing it on non training days
And then when you need to add more add to your training daysTBJP Nutrition: Michaela10
TBJP Clothing: Michaela10
Instagram: @michaelaaycock -
In your current phase just do it at the time that’s most convenient for your schedule!
TBJP Nutrition: Michaela10
TBJP Clothing: Michaela10
Instagram: @michaelaaycock