[Michaela]

Wednesday 1/1/25
Gonna have to get used to typing 25 lol

Adductor x2 (+1r from lw to both sets)
Abductor x2 (S2 +2r, S2 +15# from lw)
Smith glute bridge x2 (S1 +30#, S2 +1r from lw)
Lying cuff lateral x1
Rear delt fly x1
Tricep ext x2

TBJP Nutrition: Michaela10
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Instagram: @michaelaaycock

[Michaela]

Tuesday 12/31/24

20 min light fasted cardio, 3x abs, 10 min sauna, 5 min cold plunge

Non training day. Usually have massage therapy work but it is his anniversary so we are scheduled for Thursday instead

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

[Michaela]

Operate within a rep range and you’ll know when you can increase. If your rep range is 8-10 and this week you get 10 reps, next week increase weight and depending on the amount of weight you increased by if it was micro loading you probably matched reps and then micro load again the next week, if it was a higher weight amount and you failed at 8 reps, then keep that weight the same the next week

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

[Michaela]

Just use a partner style rest, enough time for someone else to finish a set and then go again

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

[Michaela]

I x2 what Meg has asked here. Those are the questions to ask yourself that will answer your initial question

TBJP Nutrition: Michaela10
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Instagram: @michaelaaycock

[Michaela]

Just try it out for a few weeks and form some personal feedback on how you recover and progress and feel, and report back here with that feedback and we can help with any tweaks needed from there

TBJP Nutrition: Michaela10
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Instagram: @michaelaaycock

[Michaela]

Fresh is probably ideal, but many people do just fine with canned

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

[Michaela]

You can take things out one at a time for 2 weeks each, or just start from scratch and cut out all the extras and go plain and basic then add one thing in at a time and see if any issues occur

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

[Michaela]

So basically you’re just having more variety in your diet

TBJP Nutrition: Michaela10
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Instagram: @michaelaaycock

[Michaela]

Monday 12/30/24

Quads, great progressions today!

Lying curl x2 (S1 +1r, S2 +1r from lw)
Cybex hack x1 (+2.5# +1r from lw)
Smith squat x2 (S1 +5# +1r, S2 +1r from lw)
Rogers press x1 (+10# +1r)
Single leg press x1 (+2r from lw)
Leg ext x2 (S1 +2r, S2 +2r from lw)

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

[Michaela]

Sunday 12/29/24

20 min light fasted cardio, 3x abs, 10 min sauna

Non training day, foam rolling and stretching at normal training time

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

[Michaela]

Saturday 12/28/24

Upper

Incline chest press x1
Machine pull down x1
T bar row off floor x1
Rear delt fly x2
Seated db lateral x2
Tricep press down x2
Tricep ext x2
Db hammer curl x1

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

[Michaela]

Just get back to the plan you were following and be consistent and things will level out then continue making adjustments from there as needed based on progress

TBJP Nutrition: Michaela10
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Instagram: @michaelaaycock

[Michaela]

Friday 12/27/24

Hamstrings

Seated curl x2 (S1 +1r, S2 +2r from lw)
Lying curl x2 (S1 +1r, S2 +1r from lw)
Cybex press x2 (S1 +50#, S2 +1r from lw
Adductor x1 (+1r from lw)
Belt squat rdl x2 (new)
Single leg curl x1 (+2r from lw)
Leg ext x2 (+10#, +10# from lw)

TBJP Nutrition: Michaela10
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Instagram: @michaelaaycock

[Michaela]

Great work man. I’d say you’re honestly fine to start gradually working your way back up with the diet. Just take it slow

TBJP Nutrition: Michaela10
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Instagram: @michaelaaycock