Michaela
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If you feel it good in the intended muscle, go for it and see how you progress!
TBJP Nutrition: Michaela10
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Instagram: @michaelaaycock -
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 repsB1 lying leg curls
Set 1: 5-8 reps
Set 2: 8-10 repsC1 pendulum squat
Set 1: 10-12 reps
Set 2: 12-15 repsD1 adductors
Set 1: 10-12 reps
Sets 2: 12-15 repsE1 RDLs
Set 1: 6-8 reps
Set 2: 6-8 repsF1 low back extensions
Set 1: 10-12 reps
Set 2: 10-12 repsTBJP Nutrition: Michaela10
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Instagram: @michaelaaycock -
Do you do any pre-hab work in your warm up before training?
Do you have a body work therapist that you get work done with?TBJP Nutrition: Michaela10
TBJP Clothing: Michaela10
Instagram: @michaelaaycock -
Hey Oscar, within this kind of training are you also consistent with all other variables outside of it like diet, sleep, water intake?
Do you notice when you have those dips in performance if it correlates with any of those other things being off?I would venture to say just try not to overthink the process of scheduling in specific times for things etc and just get the food and all other variables in and train hard!
TBJP Nutrition: Michaela10
TBJP Clothing: Michaela10
Instagram: @michaelaaycock -
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 – offTBJP Nutrition: Michaela10
TBJP Clothing: Michaela10
Instagram: @michaelaaycock -
Monday – push
Tuesday – upper back pull
Wednesday- quads
Thursday – off
Friday – push
Saturday – off
Sunday – mid/low back & hamstringsTBJP Nutrition: Michaela10
TBJP Clothing: Michaela10
Instagram: @michaelaaycock -
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
TBJP Clothing: Michaela10
Instagram: @michaelaaycock -
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
TBJP Clothing: Michaela10
Instagram: @michaelaaycock -
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 quadYou 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
TBJP Clothing: Michaela10
Instagram: @michaelaaycock -
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
TBJP Clothing: Michaela10
Instagram: @michaelaaycock -
I am not sure about anyone else, but I cannot get the video to come up. Is it possible to post here?
TBJP Nutrition: Michaela10
TBJP Clothing: Michaela10
Instagram: @michaelaaycock -
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 setSmith glute bridge (I was doing this as 3rd movement previously)
365 x11
315 x13Walking lunge – I used SSB (had these last previously)
Two sets 10-12 reps per legAdductor (I had this first previously and was doing 1 top rest pause set)
295 +2 plates x11
295 +1 plate x13Abductor (had this second previously)
Set 1: 10-12 reps
Set 2: 12-15 repsSled 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 loadingCable kick back (my own doing, not in program)
2 sets 12-15 repsTBJP Nutrition: Michaela10
TBJP Clothing: Michaela10
Instagram: @michaelaaycock -
I opt for always controlling eccentric. Then just get stronger within that!
TBJP Nutrition: Michaela10
TBJP Clothing: Michaela10
Instagram: @michaelaaycock -
Hey Jacob, it would be great if you’d post some current photos of your physique!
TBJP Nutrition: Michaela10
TBJP Clothing: Michaela10
Instagram: @michaelaaycock -
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
TBJP Nutrition: Michaela10
TBJP Clothing: Michaela10
Instagram: @michaelaaycock