[Michaela]

I train within a given rep range for each movement each session. Within that I approach every training session with the same intent and effort level, I aim to progress sets via one rep, or if I was at the upper end of the rep range the week prior I will increase weight and depending how much the increase was either match reps, reset toward lower end of rep range, or if I’m really lucky progress reps

TBJP Nutrition: Michaela10
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[Michaela]

I can’t view the link. Can you dm it to me on instagram please

Some key points without seeing: you want to think neutral spine and hips back and forward, not up and down

TBJP Nutrition: Michaela10
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Instagram: @michaelaaycock

[Michaela]

Work on mobility outside of training via stretching and things that open up your hips, help improve ankle mobility, knee health, etc
You can find good videos on YouTube

TBJP Nutrition: Michaela10
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Instagram: @michaelaaycock

[Michaela]

Tuesday 1/21/25

10 min slow recumbent bike, abs x4 rounds of a super set

Usual Tuesday massage therapy work

TBJP Nutrition: Michaela10
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Instagram: @michaelaaycock

[Michaela]

If you’re seeing progression in training and physique while following this then just keep at it. If you’re noticing a hindrance in your training then that is when you need to adjust.
If you want to put a meal in between meals 2 & 3 just do a shake and then make pre meal whole food

TBJP Nutrition: Michaela10
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Instagram: @michaelaaycock

[Michaela]

Pictures aren’t showing. You can post them in the comment section or DM me on instagram

TBJP Nutrition: Michaela10
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Instagram: @michaelaaycock

[Michaela]

It just depends what worlds best for you with schedule and digestion
For me personally if I had this schedule I’d prefer to eat meal one at 9 because of my digestion

TBJP Nutrition: Michaela10
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Instagram: @michaelaaycock

[Michaela]

Do you notice it after a specific meal / time of day? Have you added any new supplements/gear, on any orals?
Are you drinking a lot of water at meals?

I personally can’t do yogurt, broccoli, and pumpkin that you have here. Also whey depending on the brand and quality

TBJP Nutrition: Michaela10
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Instagram: @michaelaaycock

[Michaela]

Are you tracking progress via visuals as well? Is training performance continuing to progress up even if bw isn’t?

TBJP Nutrition: Michaela10
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Instagram: @michaelaaycock

[Michaela]

Monday 1/20/25

10 min slow recumbent bike

Got the insurance approval for my next mri so that is scheduled for this Wednesday and hopefully some more answers soon after that!

TBJP Nutrition: Michaela10
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Instagram: @michaelaaycock

[Michaela]

Sunday 1/19/25

Repeat of the same here guys, I’m sorry for the bore – no one is more bothered by it than me trust me lol

TBJP Nutrition: Michaela10
TBJP Clothing: Michaela10
Instagram: @michaelaaycock

[Michaela]

I’ve had herniated disks for 7 years. You just have to go by trial and error of finding the movements you can do consistently that don’t cause flare ups and stick to those along with keeping on top of physio work and routine stretching and mobility work

TBJP Nutrition: Michaela10
TBJP Clothing: Michaela10
Instagram: @michaelaaycock

[Michaela]

Saturday 1/18/25

10 min slow recumbent bike, ab circuit floor crunches plus planks 4 rounds

TBJP Nutrition: Michaela10
TBJP Clothing: Michaela10
Instagram: @michaelaaycock

[Michaela]

Friday 1/17/25

10 min slow recumbent bike, 5 minute walk

TBJP Nutrition: Michaela10
TBJP Clothing: Michaela10
Instagram: @michaelaaycock

[Michaela]

Thursday 1/16/25

10 min slow recumbent bike
Ab circuit – rope crunch, leg raises x4 rounds

TBJP Nutrition: Michaela10
TBJP Clothing: Michaela10
Instagram: @michaelaaycock