[Michaela]

Non training day today but it’s one of my non training days that I still go into the gym at the normal training time for stretching, tanning, and sauna

Fasted cardio this morning 20 min on recumbent bike followed by 3 sets abs and posing rounds

That post show rebound feeling is clicking well, muscles feeling life back to it and looking fuller whilst holding good condition. Even without any upper body training at all it is looking full and round, so this is why my legs need all the work and recovery!

A lot of improvements to be made and never any time to waste!

TBJP Nutrition: Michaela10
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Instagram: @michaelaaycock

[Michaela]

Evan, have you ran this split yet to see if what you’re concerned about has actually occurred?

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[Michaela]

When I’ve precooked egg whites I’ve just always eaten them cold Vs reheating
Another option is the whites from hard boiled eggs
Or you can just change the source to another lean protein if there’s not a specific reason you HAVE to stick to egg whites
I personally eat chick at meal one and have no egg whites in my diet

TBJP Nutrition: Michaela10
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[Michaela]

Hamstring emphasis training day today!

Leg extension
1 straight set
1 double drop set

Seated leg curl
1 straight top set
1 back off set

Lying leg curl
1 straight set
1 double drop set

Adductor
1 straight top set
1 rest pause set

Cybex press – wide
1 straight top set

Smith RDL’s
2 straight sets

Standing calf raises in smith
4 straight sets

TBJP Nutrition: Michaela10
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[Michaela]

You’ve gotten the best to already answer you here so I am just here for more confirmation to what Jordan has already said lol

Ultimately it does boil down to the individual and the criteria of the division if they compete or the goal physique they have in mind if they do not

TBJP Nutrition: Michaela10
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[Michaela]

Non training day today!

20 min fasted cardio on recumbent bike
3 sets abs
Posing rounds

During my typical training time I went to gym to stretch, foam roll, and tan

Also got an immune iv + glutathione today. I do so every few weeks. I’m todays case – I thought I’ve been over the Vegas virus, but today have had some sick symptoms again so wanted to get the extra immune boost and hopefully not have to continue dragging this thing on!

TBJP Nutrition: Michaela10
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Instagram: @michaelaaycock

[Michaela]

Yeah this is truly all person dependent. I have clients who progress well lean, and some who just truly have to pack it on. So you just have to monitor your progress in training, if you’re continuing to progress then you are on the right track!

TBJP Nutrition: Michaela10
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[Michaela]

Glute emphasis training today. Improvements made from last week

Sets with (-) are the work sets. Sets listed prior to those are warm/build ups

Calves on body master hack/press
0 x10
1 p x10
2 p x10
– 3 p x10,6,4 Rest Pause set (+2,1,1 from last week)
– 3 p x8, 2 p x8, 1 p x8, 0 x8 drop set

Adductor
130 x15
205 x12
280 x10
295 +1p x6
295 +2p x3
– 295 +3p x12,5,3 RP (+3,2,1 from last week)

Abductor
70 x20
100 x20
130 x16.5
160 x10, x115 x10, 70 x15

Smith glute bridge
135 x15
225 x8
315 x6
– 375 x6 (+50 lbs -5 reps from last week)
– 315 x14 (+3 reps from last weeks top set)
SL left only 95 x12
SL left only 135 x12

Belt squat
0 x12
1 pps x12
– 2 pps x20

SSB walking lunge
2 sets 50 reps (25 per leg)
1 set just body weight

Cable kick back
2 sets 20-15 reps per side

TBJP Nutrition: Michaela10
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[Michaela]

Here’s pics from yesterday – fasted post 20 min cardio and 1 L water. Weight was 147.8 upon wake. Olympia fasted show morning weight 3.5 weeks ago was 138

TBJP Nutrition: Michaela10
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[Michaela]

My suggestion would be just removing the powders and sticking to Whole Foods. After a while you can slowly try incorporating high quality powders in and see if you have the same response!

TBJP Nutrition: Michaela10
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[Michaela]

I personally like it for quads. All depends on foot positioning by feel. For me if I go high and wide sure I’ll feel more glutes and hip. But I like to take my feet as low as possible on the platform and I feel it recruit my quads very well!

TBJP Nutrition: Michaela10
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[Michaela]

Non training day today!

20 min fasted cardio
3 sets abs
Posing rounds

Body/massage work & cryo therapy day

Got my cold plunge delivered today. Going to get that set up this week and get rolling on using that! I have a sauna as well so I will be using those in conjunction for the recovery benefits! I’m already nervous about the cold tub lol

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Instagram: @michaelaaycock

[Michaela]

Quads today!!!

Third quad session back post show
The past couple days I’ve finally started to get that post show rebound muscle feel, the sickness definitely delayed that! Compared todays pics with two weeks ago and there’s a huge difference in fullness and life to the physique. Nothing flying in training yet, but that will come. My intent in training remains the same regardless of the season so I never really have a huge shift. But there does come that time when you have a rush of oh man this feels good lol and I am looking forward to that!

First time being able to put 3 plates per side back on the squat since my flare up a couple weeks out of Rising Phoenix. Certainly not a PR, but it’s a base start and progress will come. But I didn’t match last weeks top set with todays back off set.

Warm up 3×20 light adductor + abductor
Warm up 3×15 light leg ext + leg curl

Sets with (-) before them are work sets, sets prior to that are warm ups/build ups

Smith squat with top squat bar attachment
95 x10
135 x8
185 x6
225 x3
275 x2
– 315 x9
– 275 x16 (matched last weeks top set)

Rogers hip press
1 pps x15
2 pps x15
3 pps x15
4 pps x15
– 5 pps x16 (+2 from last week)
I’ll plan to increase load here next week

Leg extension
2 warm ups
1 straight work set
1 double drop work set

Smith split squat
45 x12
65 x12
80 x12
– 95 x10

Cybex press – feet low with heels off platform – sissy squat mimic
2 warm ups
1 single drop work set

Adductor machine
2 warm ups
1 straight work set

TBJP Nutrition: Michaela10
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Instagram: @michaelaaycock

[Michaela]

This isn’t something I can personally relate to, and I know this sounds silly and cliche’ but literally treat it as one day at a time
Say ok today I am going to follow X plan, tomorrow wake up and say the same thing, and again the next day etc etc
I find when people struggle with consistency instead of looking at it like “ugh I have to follow this plan every day for a month or the rest of my life” think of it as following it only one day at a time and eventually those days add up and you’ll realize you can do it!

TBJP Nutrition: Michaela10
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[Michaela]

Non training day today!

25 min fasted cardio on recumbent bike
Posing rounds
Stretching

And I will do another round of stretching prior to my last meal of the night!

This weeks split has been:
Monday – quads
Tuesday – off – fasted cardio & abs
Wednesday – glutes, calves
Thursday – off – fasted cardio & abs – went into gym at normal training time for foam rolling and stretching
Friday – hams
Saturday – off – fasted cardio & abs – went into gym at normal training time for calves, stretching, sauna
Sunday- off – fasted cardio & stretching

TBJP Nutrition: Michaela10
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Instagram: @michaelaaycock