[Michaela]

Saturday 2/8/25

15 min recumbent bike, followed by light circuit lower body rehab work – single leg curl, adductor, seated curl, body weight squat x 4 rounds

TBJP Nutrition: Michaela10
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[Michaela]

Friday 2/7/25

15 min recumbent bike, 10 min walk

Therapy work

TBJP Nutrition: Michaela10
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[Michaela]

Thursday 2/6/25

15 min recumbent bike, 4 rounds of ab superset hanging leg raises x rope crunches

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[Michaela]

Deciding when – based on recovery, body composition, and progress.

Determining the difference between TD and NTD – just subtract the average amount of calories that you normal burn on a training day and have that be the calorie difference on your off day

Don’t overthink it too much bud!

TBJP Nutrition: Michaela10
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[Michaela]

Wednesday 2/5/25

15 min recumbent bike followed by a lower body rehab circuit – this is with zero weight and just strictly to go through the motions of the movement
Single leg curl, abductor, adductor, seated curl, body weight squat 4 rounds of 15-12 reps each

TBJP Nutrition: Michaela10
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[Michaela]

It’s hard for us to say exactly because we do not know what your exact injury is and we can’t feel what your body is feeling.
Ultimately if you are doing self rehab it just comes down to going by feel and finding movements that you can safely do and continuing to progress those

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[Michaela]

You can try it and see if it has negative carry over to your leg day. If so then don’t continue doing it, if not then carry on

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[Michaela]

I’m spot on with Clare here!

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[Michaela]

Reverse just means working calories back up gradually

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[Michaela]

I think you’re good either way here bud. If you are feeling good and training is still progressing/managing well and recovery is fine you can continue to get a bit leaner for a few more weeks.

But you’re also in a fine spot to slowly start to push up with you want. I wouldn’t define it as “bulking” though, just shifting your priority to a surplus and overall growth. And I would do so gradually.

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[Michaela]

Tuesday 2/4/25

Had my next appointment with the orthopedic surgeon today to go over the results of the second mri and talk about the steps forward from here, but unfortunately it just ended in more confusion and no direction other than continuous monitoring and waiting

TBJP Nutrition: Michaela10
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Instagram: @michaelaaycock

[Michaela]

Monday 2/3/25

15 min recumbent bike, 4 rounds of ab super set v-ups + plank

Yesterday I Mistakingly said my appointment was today, but it’s tomorrow

TBJP Nutrition: Michaela10
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Instagram: @michaelaaycock

[Michaela]

Sunday 2/2/25

15 min recumbent bike, very light weight lower circuit rehab – lying curl (second weight pin), adductor, seated curl (third pin), abductor

Appointment with surgeon tomorrow to discuss my most recent mri and the next steps

TBJP Nutrition: Michaela10
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Instagram: @michaelaaycock

[Michaela]

Go into each training session with your blueprint of movements and the same execution and intent every session to progress. Progression is progression, take it where you can get it and keep doing that over time and you will learn what you get the most from

TBJP Nutrition: Michaela10
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[Michaela]

I’d say just give it time man. Keep progressing the movements and letting the work do the work.
For hamstrings I do believe in proper execution and connection being a big factor here too, and progressing your lifts within that proper execution.

TBJP Nutrition: Michaela10
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