[Michaela]

Wednesday 1/29/25

15 min recumbent bike, standing single leg curls with no weight about 40 degrees

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[Michaela]

Coach people for free and gain the experience and self taught lessons and keep learning from that, then once you’ve gained a track record producing results and acquired knowledge start charging

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[Michaela]

If ultra lean a few lbs the first week or two is fine, and then after that 1-1.5 lb per week is a good gradual weight of gain, paying attention to training progression and recovery along with body composition and only making diet increases as needed based on those factors

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[Michaela]

I personally would not do rdl as my first movement in my own session, I would prefer it at the end getting the most out of the isolated ham movements, and then a stretch at the end with the rdls and also for injury risk sake

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[Michaela]

If you know you are not in a surplus then why not just increase intake if growing is your goal and body comp is in a good place

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[Michaela]

Just keep training as if nothing is differnt. If recovery starts taking a big hit that negatively impacts training then you can look to adjust volume or take an extra rest day where needed

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[Michaela]

I think for injury risk sake I would keep the stance the same and just vary the rep range

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[Michaela]

Tuesday 1/28/25

15 min recumbent bike, ab superset x4

Usual Tuesday massage therapy work

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[Michaela]

Monday 1/27/25

15 min recumbent bike, a 5 min progression lol

Should be hearing from the Dr soon about the second mri results

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[Michaela]

You do have better development balance wise in your lower vs upper. But not enough that I would take away from legs to focus on the upper. Instead I would just allocate the volume to the upper a little more, whilst still keeping leg training in. So instead of upper lower split I would do more of a push pull legs split, or even more of a single body part per day “bro split” to give delta and arms their own session outside of pairing them on push and or pull

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[Michaela]

I would consider them fortunate, but not lucky.

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[Michaela]

You have to figure out your priorities and find a balance that works for all. Set up goals for yourself, and within that anti goals. So for this case you goal would be making gains, your anti goal would be not willing to follow a structured meal plan. So which one means more to you?

It is totally fine to be a casual gym goer and not follow a plan that a competitor would. But it does require some sort of structure to make progress, if that is a goal of yours.

So I would set up a macro target per day, with of course still allowing the ability to have meals off with the family, and aim to get some type of feeding in around the 4 hour mark even if it is drinking a shake at work.

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[Michaela]

I think you pretty much answered your own question here within your explanation bud. You know you are taking cardio to an intensity that impacts your training, so therefor lower the intensity and heart rate of your cardio.

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[Michaela]

Sunday 1/26/25

10 min recumbent bike, 4x ab superset, 10 min walk

Obviously I do more stuff outside of the training I post on here, but that has nothing to do with bodybuilding so still no extra info for yall on that front yet lol

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[Michaela]

That’s crazy and so frustrating in so many ways! Hope you get some answers and on the road to recovery asap!

Thank you!!

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