[Michaela]

Hamstring emphasis day!!!
It was a good one

Leg ext
70 x15
90 x8, 70 x8, 45 x8

Seated leg curl
70 x8
100 x6
130 x3
160 x1
– 190 x6.5
– 145 x12

Lying leg curl
50 x8
80 x6
110 x1
– 125 x8,2
– 95 x8,5,3 RP

Pendulum
Band x10
Band + 45 x5
Band + 90 x2
– Band + 110 x13
– Band + 90 x18

Adductor
130 x12
220 x7
295 x5
– 295+2p x14
– 295+2p x10

Belt squat RDL
0 x10
25 ps x8
45 ps x8
– 45+25 ps x11
– 45+25 ps x10

Hyper extensions
2 sets 15-12 reps

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

[Michaela]

Non training day

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

Actually took a nap today which I never ever do lol

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

[Michaela]

Exactly as Kuba said here. I have nothing to add to that other than just further confirmation for you!

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

[Michaela]

If you’re progressing keep riding that wave. Always treat training intent the same in terms of progression regardless of being in a surplus or deficit. If you want to increase your rate of fat loss then adjust diet accordingly.
I wouldn’t increase volume being in a deficit

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

[Michaela]

Person and situation dependent. But more often than not you’re trying to mitigate fatigue so no I wouldn’t decrease food further

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

[Michaela]

Just try to get the best range of motion you can. And also focus on the contraction and get really good at owning that. If you want an extra stretch once you’re done with the set get off the machine and do a quad stretch off the pad

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

[Michaela]

Just put deads in at the end of one of the days you go back and ham focus
See how you like it, how you recover, how you can progress etc

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

[Michaela]

I think you’re overthinking it lol just go with a serving!

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

[Michaela]

I personally have not utilized it myself. But I do know it is effective when executed properly and adhered to fully.
Ultimately if you feel like it’s something you will enjoy then go for it and milk it for all it’s worth!
Feel free to post your set up and then we can give our opinions from there!

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

[Michaela]

What is your split setup currently?

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

[Michaela]

I use “my macros +”
I eat the same foods every day but utilize it to basically log my food and track increases

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

[Michaela]

Glute emphasis day!

Improved everything from last week except for the lunges I pulled back on those to give the knee a chill, and also focus on a bit different execution

BM calves
0 x12
1 p x12
2 p x10
3 p x10
– 4 p x11,7,5 (+1,1,1 from lw) Rest Pause set
– 2 p x15 (+1 from lw)

Smith bridge
135 x15
215 x8
315 x5
– 405 x11 (+3 from lw)
– 365 x13 (+50# -2 reps from lw)
– Left leg only 135 x20
– LL only 185 x10

Walking lunge
Bw x20
Bw x20
SSB x30
SSB x30

Adductor
130 x15
220 x10
295+1p x6
– 295+3p x11 +1 self spot (+1.5 from lw)
– 295+2p x15 (+1 from lw)

Abductor
70 x15
100 x15
130 x15
– 160 x15
– 160 x12

Sled
3 rounds @ 60 sec each

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

[Michaela]

Hello Michaela☺️

I’ve seen you always do one set of left leg only roger press – could you explain, why you do it? 😇

I have a pretty significant imbalance in my left leg that I am trying to bring up

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

[Michaela]

Non training day today!

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

Body/massage therapy work during my normal training time followed by cold plunge

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

[Michaela]

I personally would put the rack pulls after the rows. I feel as though the rows are more effective that way but do not take away from the effectiveness of the rack pulls

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