[Michaela]

Wednesday 12/4/24

Another good one today with progressions all the way across!

Adductor x2 (+10# & +1r, +2r)
Abductor x2 (+15# & +1r, +2r)
Smith glute bridge x2 (+2r, +1r from lw)
Lying cuff lateral x2
Rear delt fly x2
Tricep ext x2

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

[Michaela]

Tuesday 12/3/24

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
TBJP Clothing: Michaela10
Instagram: @michaelaaycock

[Michaela]

Monday 12/2/24

Another really good training day with progressions across every movement!

Lying curl x2 (+1 rep, +1 rep from lw)
Cybex hack x1 (+15# from lw matched reps)
Smith squat x2 (+5# from lw matched reps set one, +1r from lw second set)
Rogers press x1 (+20# from lw matched reps)
Single leg press x1 (+20# & +2 reps from lw)
Leg ext x2 (+3 reps, +2 reps from lw)

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

[Michaela]

100% agree with Nathan here. Just have to make the most of what you can do and not stress it or overthink it!

TBJP Nutrition: Michaela10
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Instagram: @michaelaaycock

[Michaela]

Send me a video of you doing smith machine squats. You can send it to my instagram or email

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

[Michaela]

You never know until you try

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

[Michaela]

What’s your logic/reason behind stiff leg on your upper day and being the first movement?

TBJP Nutrition: Michaela10
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Instagram: @michaelaaycock

[Michaela]

Sunday 12/1/24

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

Non training day. Recovery work and stretching at normal training time

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

[Michaela]

Saturday 11/30/24

Upper day

Plate loaded chest press x1
Incline fly x1
Pull up x1
Chest supported plate loaded row x1
Rear delt fly x2
Seated DB lateral x2
Overhead tricep ext machine x2
Tricep dip x1
Rope ext x1

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

[Michaela]

I’ve never used over under grip. I always do overhand with versa grips.

Are you doing this for bodybuilding / physique enhancement purposes or are you doing powerlifting training ?

TBJP Nutrition: Michaela10
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Instagram: @michaelaaycock

[Michaela]

If you only seen regression for one week I don’t think that necessarily calls for a deload. But if happened for a couple weeks and all other variables outside of training like nutrition, water, sleep, work etc have remained consistent and you’re still seeing negative return in training then I’d say a deload is warranted

A way to “prevent” having them to answer your other question would just be to properly manage every variable with your recovery, volume, nutrition etc

TBJP Nutrition: Michaela10
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Instagram: @michaelaaycock

[Michaela]

Yessir as long as it feels fine to your stomach then go for it!

TBJP Nutrition: Michaela10
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Instagram: @michaelaaycock

[Michaela]

It depends on if someone has the time to do so. For example each competitive season based on the timing of shows I do not have time for a holding period prior to prep. But if timing allows it for you I do believe it is a good idea

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

[Michaela]

Friday 11/29/24

Another good one today with progressions across the entire session

Hams

Seared curl x2 (+1r, +2r from lw)
Lying curl x2 (+1r, +1r from lw)
Cybex press x1 (+2r from lw)
Adductor x1 (+2r from lw)
Bb rdl x2 (+1r, +2r from lw)
Single leg curl x1(+2r from lw)
Leg ext x2 (+2r, +2r from lw)

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

[Michaela]

Thursday 11/28/24

Woke up with a stye in my eye, literally lol and my whole eye and cheek were swollen so that’s a good look for the family thanksgiving gathering lol

Non training day today which worked out to go to my brothers house for our family thanksgiving. First one without my grandmother this year which we usually host at her house. So it’s a bit different, but still great nonetheless

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