[Michaela]

I personally train alone and prefer it for the reasons you mentioned!
Someone who clicks well with you and knows exactly how to assist in a set can be beneficial, but if you’re someone who knows how to challenge yourself without, then it will certainly not make or brake you.
This truly all comes down to personal preference and how you thrive best!

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[Michaela]

Just a follow up question to your post here before I share my opinion.. What is her goal? Is she a competitor or generally the goal of being fit/lifestyle

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[Michaela]

Non training day today!

20 min fasted cardio on recumbent bike
Posing rounds

Saturdays is when I would train some upper body if so, but since no upper this week today I went into the gym at my normal training time for a few sets of calves, stretching, tanning, and sauna.

I typically take this by look based on pictures, if I look like my top to bottom balance can afford training upper I will, if not then I will not.
Joe Bennett and I discussed my split yesterday and we talked about pulling upper completely for the time being and letting everything be focused around legs (which has been the consensus a while now)
But it is just a continuous watch and see and adjust accordingly!

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[Michaela]

Absolutely does!

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[Michaela]

I personally would put it on the Pull day with this particular split

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[Michaela]

Do u eat much veg in your diet Michaela

No,
I have found they do not agree well with good digestion for me.
I take a greens supplement twice per day

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[Michaela]

Based on this info alone, I would continue cracking on. But really pay attention to how you’re feeling, progressing in the gym and your physique – if all of that continues in a positive, then that is even more so a reason to continue on this trend!
If you start to notice negatives with the gain, then that is when you can adjust!

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[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!!

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[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!

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[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

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[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!

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[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!

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[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)

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[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!

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[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

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