[Michaela]

This is a fine way to do it
You could also do the same thing you’re doing on that rest day at the end of your arm sessions as well

If you want more bracing work you can add in planks

I am currently only doing ab mat crunches as I do not want the extra oblique work from hanging leg raises or planks

So it really just depends on your physique and preference

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[Michaela]

Besides reverse pec Dec, I honestly like rear delt flys off of a high dual cable

But if you don’t mind the extra trap work then you can do dumbbells off a incline bench

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[Michaela]

I have always been told to take things as normal. But someone else here more knowledgeable may have a different opinion!

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[Michaela]

My suggestion before any other opinion I may have is to get the blood work and then go from there! Until then you’re just taking shots in the dark on the culprit

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[Michaela]

There’s not a one size fits all. So you just have to choose a way and if it works for you then stick with it, if not then adjust accordingly!

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[Michaela]

It isn’t needed, no. Depends on what type of shoot it is and if you want to be tan in it or not lol
If you do, the just get it applied the day before, and then shower and scrub with lemon juice and baby oil a few times before going back to work

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[Michaela]

The risk on the gyms end isn’t worth it. I understand from a business standpoint both for liability and also risk of damage to equipment.

I’d just keep perfecting reps and chasing rep progressions on machines that you can’t do an alternate free weight version. Like adductor for example

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[Michaela]

cracking leg session, volume crept back up again as i feel alright. i dont feel gd, but i never do once im over 275 , i always feel slightly tired, but it is what it is .

278 this morn, could feel e2 up a little, immediately feel happy in my joints, and that jumps my strength straight away, before even androgens doing their thing, thats why im running 1:1 test primo

leg press x 7

pendulum x 10

leg ext x 8 x 7 x 9

lying ham x 8 x 8 x 8

adductor x 8

single leg hyper x 8

lying leg raise x 14 , x 6-2

donkey calf raise x 11 x 6

bicep curl x 7 x 6 x 6

20 bike

im very excited for androgens to kick back in and drive strength through the roof, but equally dreading 295 .

we are looking at new units this week, 10,000 sq ft public gym is on the cards 🙂

That is exciting!!!

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[Michaela]

Do you have a massage therapist and or chiropractor that you get regular work done with?
I have herniated disks also. I honestly found all of my rehab and prehab work via YouTube and research and trial and error on myself

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[Michaela]

I don’t know much about vegan options, but there has to be some less processed options for you to have besides those

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[Michaela]

Quads today!
It was a good one. Felt in a good groove, pumps are increasing each week, and it was the first one I’ve felt a little more power since being out of prep. Every movement and set improved from last week.
I’d like to get into some lower rep ranges in working sets, but everything just feels better in the higher range.

Smith top squat
95 x12
135 x8
185 x6
245 x2
315 x1
– 335 x9
– 275 x20

Rogers press
2 pps x15
4 pps x10
– 5 pps x 20
– 5 pps x13

Leg ext
50 x13 strict
50 x10 strict

Smith split squat
115 x12
95 x15

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[Michaela]

Exactly what Jordan said.
Ultimately it comes down to your own personal biomechanics and the range of motion that you feel the muscle activated best in

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[Michaela]

I do not have any experience with the epidural treatment. But I do have herniated discs myself that I manage and continue to train for years.
Do you have a massage therapist/body work person that you get regular work done with? Do you do any prehab work? Any stretches, exercises etc specifically for rehab?

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[Michaela]

Here is some photos today after 20 min fasted cardio and 1 L of water

Fasted weight upon waking was 153.2

6.5 weeks post Olympia. Show morning weight was 138

Non training day today, just the fasted cardio, stretching, posing, and cold plunge!

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[Michaela]

I say go for it if you are eager to do so! That will allow you to see if you even like the competitive side to purse further!

Get some help from a posing coach and that will help your look and experience even more!

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