[Michaela]

Non training day today!

20 min fasted cardio on recumbent bike, followed by 3 sets of abs, and posing rounds

Body massage work followed by the cold plunge!

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[Michaela]

MPS max will have its benefits regardless of the time you train!

If you are feeling good and progressing with your current set up then keep at it!

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[Michaela]

Good balanced diet, proper hydration, osteo pro, join in, omega pharma pro, cure-coming
And if you wanted to take a step further BPC157 & TB500 is great for healing

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[Michaela]

Today was a good day! Mom is home from the hospital and on the mend! Quads went well, my knees hate me but that’s nothing new lol I honestly think I could squat some crazy weight for crazy reps if they weren’t a limiting factor. Definitely sticking with the high rep warm ups and work set on Rogers press as that just feels way better in terms of quad work over knee and hip stress!

Smith top squat
95 x10
135 x8
185 x6
245 x1
315 x1
– 335 x8
– 275 x18 constant tension

Rogers press
1-4 pps x15
– 5 pps x18
– 5 pps x12

Leg ext
– 45 x12 strict
– 45 x15 faster tempo

Smith split squat
– 115 x10
– 95 x15

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[Michaela]

Its dependent on when you feel best. Most hydrated and fed.
I personally train after 2 meals as I am hydrated and enough food but not too much to feel heavy

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[Michaela]

Honestly this is just my personal opinion based on my own experience with surgeries and recovery. But the more time you take to let things heal without rushing the process the better. The weights and the muscle memory will be there when you are back!

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[Michaela]

Agreed with the above here on going the elimination diet being the way to go!
If you wanted to take it a step further maybe going to see a GI specialist if you can’t solve it on your own

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[Michaela]

Hey guys!
Non training day today
I did 20 min fasted cardio on recumbent bike this morning followed by posing rounds
I have been at the hospital with my mom since and will be all day so nothing else to report on!

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[Michaela]

You won’t know until you try! If you’re doing it and do not notice negative return in your training or physique progress, and of course if you enjoy it then by all means keep cracking on!

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[Michaela]

Non training day today

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

Unable to go into the gym to do my usual Saturday recovery work as I’ve been in the hospital with my mom. I hate seeing anything “wrong”’with her in the slightest!

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[Michaela]

Without looking at your physique or knowing anything about the progression of the deficit etc it’s difficult to give you any concrete advice

It’s a rather low amount of food but if you’re seeing positive progress then keep cracking on

With fats being so low I would make sure you’re supplementing with omega 3’s if you are not already

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[Michaela]

You have the right thought process. But is there a reason you want to stick to dumbbells and not maybe a smith or plate loaded machine?

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[Michaela]

How is your recovery? If recovery is good and execution within movements is spot on, then you can try progressing volume.
But if recovery is already poor then I don’t think more volume is the answer. I would then look at diet and other areas of progression measures

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[Michaela]

If you feel it good in the intended muscle, go for it and see how you progress!

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[Michaela]

Ham emphasis training!
Again, this is part of the programming Joe has sent me. Like I said before, nothing too different than what I was doing previously with the exception here being changing out leg press for pendulum squat to bias extra quad work. And we’ve added hyper extensions as I need mid back work without the trap involvement.

Hams

A1 leg extensions
Set 1: 6-8 reps
Set 2: 8-10 reps*

A2 Seated leg curls
Set 1: 5-8 reps
Set 2: 8-10 reps

B1 lying leg curls
Set 1: 5-8 reps
Set 2: 8-10 reps

C1 pendulum squat
Set 1: 10-12 reps
Set 2: 12-15 reps

D1 adductors
Set 1: 10-12 reps
Sets 2: 12-15 reps

E1 RDLs
Set 1: 6-8 reps
Set 2: 6-8 reps

F1 low back extensions
Set 1: 10-12 reps
Set 2: 10-12 reps

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