[Michaela]

Felt very tired today! Even though I’m feeling better I don’t think I realized how much being ill impacted me 💀 but first week of training done and I have really enjoyed it! We now have 2 days off before getting back in on Monday 😊

Yes!! We are so used to bucking up and pushing through, but taking a step back to analyze. this Vegas virus definitely took its toll!!

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

[Michaela]

As others have said, I think If you’re not noticing digestion issues with it, it would be ok to use in moderation for the sake of not wasting your money. But take this as a lesson is knowing quality is always priority!

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

[Michaela]

Hamstring emphasis training day for me today!
I went over to train with Joe Bennett, which is about 1-2 hours from me depending on traffic

He had full control of calling the shots, I just executed and stopped when he told me to stop lol

Leg extension
1 straight set
1 drop set

Seated leg curl
2 straight sets

Lying leg curl
2 straight sets

Barbell rdl – I wouldn’t consider what we did here real working sets – light load and more so just going off of his execution cues
2 sets

This was the end

My typical ham day has been –
One work set each
1. Seated leg curl
2. Single leg curl
3. Adductor machine
4. Wide leg press
5. RDL
6. Walking lunge

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

[Michaela]

I had two hernia surgeries at the beginning of the year. They were not Hiatal, but the same concept applies, and that is I highly advise to go ahead and get it taken care of. You will recover faster from the hiatal than I did with mine, but still take as much time to fully recover as possible. It is worth it!

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

[Michaela]

I say just try it and see how you like it!
See how you feel, digest, and respond overall. If you notice a benefit, stick with it. If not, go back to what you prefer!

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

[Michaela]

Another non training day today!

20 min fasted cardio on recumbent bike
3 sets hanging leg raises
Stretching
Posing

Here is my daily diet
Amounts not included
Throughout prep I did a base day diet, quad day high day, ham day moderate high day. Toward the end it was day to day assessments on amounts needed.
The concept has not changed now in terms of the quad day being highest day, hams being second highest, and then a base amount all other days! Continuing to assess things and make calls for changes as needed!

Quad and ham day get higher rice amounts in all meals, along with added muffin on quad day)

Meal one
Chicken
Jasmine rice
Whole egg

Meal two (pre)
99% lean Turkey
Jasmine rice
Almond butter
Banana
(+ bakery muffin on quad day)

Intra
Sustain
EAA

Meal three (post)
Cream of rice
JP Iso Pro

Meal four
96/4% beef
Jasmine rice

Meal five
Chicken
Jasmine rice

Meal six
99% Turkey
Almond butter
(+Jasmine rice +banana on quad day)

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

[Michaela]

This is something I honestly have to play with / go by feel for with myself!
While there are general “rules of thumb”, everyone’s biomechanics are different and you cannot force yourself into a position that doesn’t work for you.
So my advice is to really go by feel, do warm up sets feeling different foot positions and when you find a spot where you feel the intended muscle best, send it on that one!

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

[Michaela]

Glute emphasis training today!

BM calves

0 p x10

1 p x10

2 p x10

• 3 p x8,5,3 Rest pause
• 3 p x7, 2 p x9, 1 p x10 drop

Adductor

130 x15

190 x15

250 x10

295 x7

295+1p x5

295+2p x2

• 295 +3p x9,3,2 Rest pause

Abductor machine

70 x20

100 x20

130 x15

Smith glute bridge

135 x15

225 x7

• 315 x11
• 225 x15

Heel elevated belt squat

Nothing crazy (Michaela level crazy lol) on this as this is my second week back into training and is the first time putting this movement in this session for a little extra quad work

2 pps x20

2 pps x15

SSB walking lunches

3 sets x40 (20 per leg)

Cable kick back

2 sets x20 per leg

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

[Michaela]

What’s your diet looking like at the mo Michaela?

I’ve touched on it on my log from Jan 1, and it hasn’t changed since
I will update as I get more sunk into regulating things post show/being sick/getting back to training fully, and getting it set 🙂

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

[Michaela]

Based on all the info you provided, unless your legs have now become your lagging body part in comparison to upper..
If anything it sounds to me like you’d need to reduce leg volume for the sake of better recovery and more room for improvement on upper

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

[Michaela]

Absolutely! I see no issue in it whatsoever. I personally keep cardio in year around even if just a very small amount. I keep it in on non training days

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

[Michaela]

Non training day today!

25 min fasted cardio on recumbent bike
3 sets 20-15 reps ab mat crunch
20 min posing
Stretching

Body/massage work mid day
Followed by cryo therapy

———————————————————————

For the past two seasons my training has been
Monday – quads
Tuesday – off
Wednesday- glutes
Thursday – off
Friday – hams
Saturday – arms

There were short phases where I would add more upper via
Back & Chest (very very minimal) Wednesday as a second session OR Thursday instead of an off day
And then Delts with arms on Saturday or split in two sessions
Again this was for short stints of time If at all, majority of time was spent doing the split without the upper

All for the reason of my lower body needing to come up in balance with my upper, and pulling out the upper allowed for everything recovery, stimulus etc to be centered around lower body
Because if not my upper would still continue to take over

This is what I am currently following right now as well
As I get things established with this being my second week back to training post show I will start to see if and where there is any room and need for change and you guys will be the first to know!

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

[Michaela]

Awesome can’t wait to follow your progress, do you still follow bro split or have you changed your views on it abit ?

I train primarily lower body. I will talk more in detail about my split and reasoning soon!

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

[Michaela]

Thanks so much for putting your log up. And congrats on the everything you accomplished with the placings and joining the TBJP family. 🙂
I was actually curious about the handle you used for the smith-machine. I am using straps, but an attachment seems way better. Where did your gym get it? 🙂

Thank you!!

My gym is my garage lol. The attachment is called a top squat. https://www.sorinex.com/products/top-squat
That is the link you can find it at. I don’t have any affiliation with the company, but every time I post it I get a lot of questions about it so I keep the link handy lol

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

[Michaela]

My primary piece of advice is take it slow. Don’t rush anything. The weights will be there! And progress will come initially even with low effort. Use this time to start from scratch on all of your movements nailing execution, and then progress within that same execution over time.
I know you are asking about RDL’s specifically, and I can’t speak for if you should stay away from them or not, but if you do get back to them, do the above and take it slow!
For example prior to my surgeries I could do 200 lb db’s for 20+ reps. When I got back to training, week one I did 40 lb db’s, week two 50 lb db’s, and so forth. Even if I could do more I still took it slow!

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