[Michaela]

It’s highly individual. If you don’t have a timeline in terms of competition etc then just keep gaining for as long as it is progressive. If you go at it in a good rate you shouldn’t need a mini cut.

And yes I recommend maintaining for a bit prior to pushing into a deficit

TBJP Nutrition: Michaela10
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[Michaela]

Hamstring emphasis training day!

Leg ext
70 x9
70, 50, 25 x12-8 each – drop set

Seated leg curl
70 x8
100 x6
130 x3
160 x1
– 190 x5.5
– 145 x12

Lying leg curl
50 x8
80 x6
110 x1
– 125 x8
– 95 x10
– LL only 30 x9,5,3 – Rest pause set

Pendulum squat
0x12
Band x10
Band + 45 x5
Band + 90 x1
– Band + 110 x12
– Band + 90 x17

Adductor
130 x15
190 x10
250 x6
– 295+2p x13
– 295+1p x15

Belt squat rdl
0 x10
25 ps x8
45 ps x8
– 45+25 ps x10
– 45+25 ps x8

Hyper extensions
2 sets 15-12 reps

TBJP Nutrition: Michaela10
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Instagram: @michaelaaycock

[Michaela]

Non training day today!

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

Went into the gym at normal training time for tanning, stretching and foam rolling. Followed that up with the cold plunge!

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

[Michaela]

I can’t see your photos. But in regards to your question, has your back been progressing physique wise? Soreness isn’t an indicator for progress. For example my back is my best body part and it never gets sore when I train it, however my legs are my most lagging body part and they get insanely sore every time trained.
All that to say, all that matters is how you’re progressing in the gym and on your physique

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[Michaela]

I like rest pause sets for close grip smith press, dips, and preacher curls
The main thing for arms is nailing execution and muscle connection

TBJP Nutrition: Michaela10
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[Michaela]

Have you been pushing the diet hard deficit wise? And also have a hard training session? How are you feeling?

If you’ve kept all other variables the same and not introduced anything new that could be the culprit, try taking a few days off training and increasing intake

TBJP Nutrition: Michaela10
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Instagram: @michaelaaycock

[Michaela]

This is totally not a plug for TBJP lol, but I just honestly truly believe in Digest Pharma, I’ve always had problems with reflux and one cap taken at every meal makes a noticeable difference for me!

TBJP Nutrition: Michaela10
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[Michaela]

My opinion on this is exactly what Kuba said!
Go until the point that you’re in shape, but not to the point where progression, recovery etc start to suffer. So you’re not having to spend a few weeks just to get out of a hole.
For example, it’s taken me almost 8 weeks post show for things to start clicking well feeling wise in training, even though I’ve been progressing on paper.
If you’re not competing there’s no need to go that deep.

TBJP Nutrition: Michaela10
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[Michaela]

Glute emphasis training today! Really good one today, nothing like being 7 weeks post show and things finally feeling like they’re starting to click lol

BM calves
0x10
1 p x10
2 p x10
3 p x10
– 4 p x 10,6,4 RP (+2,3,1 from lw)
– 2 p x14 (+2 from lw)

Smith bridge
135 x15
185 x10
275 x6
315 x3
365 x1
– 405 x8 (+20# -3 reps from lw)
– 315 x15 (+1 from lw)

Walking lunge
Bw x20
Bw x20
SSB x20
SSB + 20# x20
– SSB +50# x30
– SSB +50# x24

Adductor
130 x15
220 x10
295+1p x6
– 295 +3p x10 (+45# -3 reps from lw)
– 295 +2p x14 (last weeks top set +1 rep)

Abductor
70 x15
100 x15
130 x15
– 160 x13 (+2 from lw)
– 130 x20 (+5 from lw)

Sled on gravel
4 p down & back x3

TBJP Nutrition: Michaela10
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[Michaela]

I was wondering your thoughts regarding your use of cold plunges. I guess it’s a two part question.

What is your goal with it in your recovery?

What are the benefits you’ve seen personally with using it so far?

I’ve been wanting to utilize them in my own recovery, but recently I’ve seen information in regards to how it can inhibit hypertrophy? Just wondering your thoughts on purpose and implementation.

As always, thanks for sharing your training and insight here with us!

Honestly I love it! I enjoy the action of it and also the numbness for the short period of time during and after lol

I implement it for recovery, but to be honest I haven’t noticed it have effect on that for me yet

For me I use it on my non training days only

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[Michaela]

Tuesday 1/31

Non training day today!

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

Body/massage work followed by cold plunge!

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

[Michaela]

Are you connecting well with the movements you are already doing and are they improving and is your physique improving? If so then keep doing what you’re doing.

But of course you can change something if it makes it feel better and you can continue progressing it
Only you know how it feels activation wise, so just run with what feels good!

TBJP Nutrition: Michaela10
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[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

TBJP Nutrition: Michaela10
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Instagram: @michaelaaycock

[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

TBJP Nutrition: Michaela10
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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!

TBJP Nutrition: Michaela10
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Instagram: @michaelaaycock