[Michaela]

Vary rep ranges and order

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[Michaela]

Check my log

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[Michaela]

It’s person dependent
For me the reason I typically train legs in a higher rep range is my strength progresses faster and safer via reps. For example I can do 3pps squat for 15+ to failure, but 4 plates just going down on the first rep would wipe me out.
So it’s just about building up the way you can progress each session most efficiently for you

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[Michaela]

If you weren’t having a hard time eating I’d increase both days, but if you can’t add more to the td right now and toughen up and eat it lol then just increase the ntd

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[Michaela]

I think youd be fine either way to start to push up or continue to pull down. If you have room in the deficit to continue pulling down I would push a bit more and then gradually start building up

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[Michaela]

Saturday 12/21/24

Upper day

Chest press x1
Incline fly x1
Lat pull down x1
Chest supported t bar x1
Rear delt fly x2
Seated db lateral x1
Tricep cross body ext x1
Tricep overhead ext x2
Tricep dip x1
Db hammer curl x1

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[Michaela]

Friday 12/20/24

Hamstrings, another good one checked off

Seated curl x2 (S1 +15# -1r, S2 +1r from lw)
Lying curl x2 (S1 +1r, S2 +2r from lw)
Cybex press x2 (S1 +1r, S2 +1r from lw)
Adductor x1 (+1r from lw)
BB RDL x2 (S1 +1r, S2 +1r from lw)
Single leg curl x1 (+1r from lw)
Leg ext x2 (S1 +1r, S2 +2r from lw)

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[Michaela]

Thursday 12/19/24

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

Non training day

Firstly, watching you work (Instagram) is not only refreshing, but uplifting and real inspiring! It’s a real diamond in a sea of rubbish to see a person train so heavy, so intensely! It helps me be a better, so thank you! Have you found Saunas and ice-bath plunges really give you a noticeable “edge” on recovery or are you still assessing of that helps? Thanks for your work Michaela[/quote]
Thank you for taking the time to say that!

I honestly don’t notice a difference, but I do it anyways because it can’t hurt lol

TBJP Nutrition: Michaela10
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Instagram: @michaelaaycock

[Michaela]

Thursday 12/19/24

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

Non training day

TBJP Nutrition: Michaela10
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Instagram: @michaelaaycock

[Michaela]

Just be consistent. If you’re not an advanced pro looking to refine your physique for stage improvements, then you don’t need to overthink the details. Pick a split that you enjoy and adhere to, a volume amount that you find you recover and progress each session well with, give it your all, and do that for a long time

I’ve been doing this 10 years now, there’s many years I did stuff “wrong” looking back based on what I know now, but I still progressed. You’re going to spend a lot more time miserable and a lot less time progressing if you’re not ok with making mistakes and learning from them.

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

[Michaela]

Just be consistent. If you’re not an advanced pro looking to refine your physique for stage improvements, then you don’t need to overthink the details. Pick a split that you enjoy and adhere to, a volume amount that you find you recover and progress each session well with, give it your all, and do that for a long time

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

[Michaela]

Wednesday 12/18/24

Steady stackin em!

Adductor x2 (S1 +20#, S2 +2r from lw)
Abductor x2 (S1+15# +1r, S2 +3r from lw)
Smith glute bridge (S1 +1r, S2 +2r from lw)
Lying cuff laterals x1
Rear delt fly x1
Tricep ext x2

TBJP Nutrition: Michaela10
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Instagram: @michaelaaycock

[Michaela]

Tuesday 12/17/24

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

Non training day. Usual massage therapy work at normal training time

TBJP Nutrition: Michaela10
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Instagram: @michaelaaycock

[Michaela]

What did you not like about having the RDL on the leg day?

Ultimately you have to do what you’re doing which is trial and error, try different ways for a consistent period of time to form true feedback and see which one allows you to progress session to session the best

TBJP Nutrition: Michaela10
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[Michaela]

How do you know you are doing 1-2 RIR?

Ultimately what matters most is you’re keeping the same level of performance every session and within that are able to progress each session

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