[Michaela]

I would prioritize covering training and deal with hunger the rest of the day

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[Michaela]

Hilly has really covered it here!

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[Michaela]

Thursday 12/12/24

20 min light fasted cardio, 3x abs, 15 min sauna

Non training day. Hair appointment during normal training time, the real hard stuff lol

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[Michaela]

Wednesday 12/11/24

Stacking more progressive days!

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

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[Michaela]

I am going to echo what Kuba has already said here.

It really just comes down to trial and error and finding a routine that you can adhere to and fits in with your lifestyle so really you can use some intuition and not be married to one set way

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[Michaela]

Have you watched any of Jordan’s videos explaining all of this?
Also just a quick scroll through the forum and you will see many examples!

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[Michaela]

Compare the same session to each other because any change in variable can alter the number so therefore it’s not a consistent comparison. If I do a press as my first exercise vs my last exercise the numbers are going to be differnt

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[Michaela]

Tuesday 12/10/24

20 min light fasted cardio, posing, 3x abs, 15 min sauna, 5 min cold plunge

Non training day, usual massage work at normal training time

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[Michaela]

I don’t see any issue at all going full dose. Sometimes I take double lol. With or without food is fine

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[Michaela]

Whichever one feels best to you and you can string together progressions week to week on

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[Michaela]

Monday 12/9/24

Quads

Another great one today with progressions across all lifts

Lying curl x2 (+5# to both sets from lw)
Cybex hack x1 (+20#, -1r from lw)
Smith squat x2 (S1 +15# -1r, S2 +5# +3r from lw)
Rogers press x1 (+1r from lw)
Single leg press x1 (+3r from lw)
Leg ext x2 (S1 +2r, S2 +1r from lw)

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[Michaela]

Sunday 12/8/24

20 min light fasted cardio, 3 sets abs, 15 min sauna

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

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[Michaela]

I second what Oscar has said here

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[Michaela]

It would be helpful to see your lower body to answer your question lol

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[Michaela]

Do you have any pictures where we can see your physique

Any feedback based on my physique how you would program my training?[/quote]

I wouldn’t focus on growing anything specific you don’t have any lagging areas you just need more size everywhere here

PPL or U/L would be perfect [/quote]

Okay understod! Just wondering if you could give me some feedback or input on my pull day specifically back. If I should reprogram something or possibly just change places on some exercise. Generally I start with getting the lat short in the first exercise, then moving to an upper back row in this case a t bar chest supported row, then going to a lat pulldown with d handles and spending a lot of time in stretch, to finish with a plate loaded undergrip row which also is pretty heavy in stretch. I am sending pictures of the exercises below in the order I execute them! Thanks.[/quote]
That sounds fine to me. My preference for a full back day is pull down, bi lateral row, single arm row, pull, pull over

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