[Michaela]

Hey Richie! It would be great if you could post some photos of yourself if you don’t mind and I could more specifically help you with your question!

Hey Michaela! TBH I rarely post pics coz I’m never happy with my physique but here’s some to give you an idea. I don’t tend to pose as a lifestyle lifter I think it’s important to look decent day by day and relaxed but if there are any specific poses that would help let me know and I can take. Also forgive the balf asleep look – perils of 2 kids! 😂[/quote]
Here’s a suggestion and you can run with it and see if you like it!

Monday – push
Tuesday – pull
Wednesday – off
Thursday – legs
Friday – push
Saturday – pull
Sunday – off

TBJP Nutrition: Michaela10
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Instagram: @michaelaaycock

[Michaela]

Monday – push
Tuesday – upper back pull
Wednesday- quads
Thursday – off
Friday – push
Saturday – off
Sunday – mid/low back & hamstrings

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Instagram: @michaelaaycock

[Michaela]

Non training day today!

20 min fasted cardio and posing rounds this morning and then the cold plunge

The best part about the cold plunge is the short time after where your body feels no pain because it’s numb lol makes me want to do it numerous times per day lol

Went into the gym at my normal training time for tanning, foam rolling, and stretching

TBJP Nutrition: Michaela10
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Instagram: @michaelaaycock

[Michaela]

Hey Richie! It would be great if you could post some photos of yourself if you don’t mind and I could more specifically help you with your question!

TBJP Nutrition: Michaela10
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Instagram: @michaelaaycock

[Michaela]

I say go with whichever feels best and you feel most activation in your quads.
But judging based off photos only and not by me knowing how either feels for you, I’d say the ones in the vans looks like a lot more inner quad/adductor bias, and the closer stance looks like it would be more outter quad

You could honestly also try the stance in the red shoes without dropping hips as low and see if that helps keep it directly on the quads

TBJP Nutrition: Michaela10
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[Michaela]

I am not sure about anyone else, but I cannot get the video to come up. Is it possible to post here?

Or if you have Instagram you can send it to me on there @michaelaaycock and I will report back here!

TBJP Nutrition: Michaela10
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Instagram: @michaelaaycock

[Michaela]

I am not sure about anyone else, but I cannot get the video to come up. Is it possible to post here?

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Instagram: @michaelaaycock

[Michaela]

Glute emphasis training day!

Joe Bennett has sent me his recommendation on my training programming that I will be following from here on, it is essentially the same thing I have been doing with the exception of moving some movement order around – still the freedom to adjust accordingly as I see fit, but when someone I respect gives me something to follow, I follow!

Calves on body master hack/press (this is on my own doing, not written in program)
1 top rest pause set
1 drop set

Smith glute bridge (I was doing this as 3rd movement previously)
365 x11
315 x13

Walking lunge – I used SSB (had these last previously)
Two sets 10-12 reps per leg

Adductor (I had this first previously and was doing 1 top rest pause set)
295 +2 plates x11
295 +1 plate x13

Abductor (had this second previously)
Set 1: 10-12 reps
Set 2: 12-15 reps

Sled push
3 rounds near failure (40-60 sec per round)
I do not have a sled yet, so I did this on the bike with high resistance as it was my only option for high output/blood volume without the eccentric loading

Cable kick back (my own doing, not in program)
2 sets 12-15 reps

TBJP Nutrition: Michaela10
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[Michaela]

I opt for always controlling eccentric. Then just get stronger within that!

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[Michaela]

Hey Jacob, it would be great if you’d post some current photos of your physique!

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[Michaela]

Yes, it certainly can. It just depends on the individual. You just have to try it and see how you respond, If you still progress then keep at it. If progress stalls and you want to see more result, then alter accordingly

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[Michaela]

Do you have a therapist that you get body work done with regularly?

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[Michaela]

That’s what I would personally do, is switch to the smith!

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[Michaela]

Non training day today!

20 min fasted cardio on recumbent bike followed by 3 sets of abs, posing rounds, and stretching. Followed that up with cold plunge for 5 minutes

Body/massage work today as well!

TBJP Nutrition: Michaela10
TBJP Clothing: Michaela10
Instagram: @michaelaaycock

[Michaela]

Dylan – I may have a different opinion here than others, but I say go for it and compete to gain the experience and also honestly see if you even enjoy it, and if you do then you can crack on with growing after and take as long as you need until you compete again!

TBJP Nutrition: Michaela10
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