[Michaela]

Saturday 11/23/24

20 min light fasted cardio, 10 min sauna

Upper day
Smith row x1
Pull up x1
Cable pull over x1
Rear delt fly x2
Db lateral x3
Tricep overhead ext x2
Smith close grip press x1
Db hammer curl x1

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[Michaela]

Thursday 11/21/24

20 min light fasted cardio, 3 sets of abs, 15 min sauna, 5 min cold plunge

Non training day

With your ab work, which movements are you doing? Also, do you do vaccums?

[/quote]
I do ab mat crunches. And yes

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[Michaela]

You should try. But it’s not always going to happen. The important thing is that you set yourself up to be able to do so via effort, recovery, nutrition, etc

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[Michaela]

I personally use a hydration formula upon waking every morning

Glutamine I do 20g daily split 10g AM & PM

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[Michaela]

Just depends on the person and the current phase they’re in and how their body is progressing and responding.

For me I have higher and lower days based off expenditure amount and covering training demands along with more lagging body parts physique wise

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[Michaela]

I am the same as Kuba here!

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[Michaela]

It’s not something I would do, but if you feel fine doing it and make progress and digestion is good then sure go ahead

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[Michaela]

Friday 11/22/24

Great training week. Been really nice to feel progression again after everything took a turn for the worst after the Olympia

Hamstrings today

Seated curl x2
Lying curl x2
Cybex press x1
Adductor x1
Bb rdl x2
Single leg curl x1
Leg ext x2

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[Michaela]

Thursday 11/21/24

20 min light fasted cardio, 3 sets of abs, 15 min sauna, 5 min cold plunge

Non training day

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[Michaela]

You can increase steps. And if you want to add cardio to training days you can do it fasted if possible or post training if that is more convenient for you. If that doesn’t see fat loss moving more then you may need to decrease the calories more

How’s your training and recovery?

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[Michaela]

Wednesday 11/20/24

Training picking up now and it’s so refreshing as the weeks leading into and after the Olympia were quite the doozy lol

Adductor x2 progressed reps on both sets from last week
Abductor x2 progressed reps and weight on both sets from last week
Smith glute bridge x2 progress weight on top set, progressed weight and reps on back off set
Cable kick back x1
Lying cuff laterals x2
Rear delt cable fly x2
Tricep cross body ext x3
Calf press x3

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[Michaela]

Tuesday 11/19/24

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

Non training day. Usual Tuesday massage work at normal training time followed by tanning

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[Michaela]

Split squat

Incline bench db rear delt fly

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[Michaela]

I would pick the biggest bang for buck exercises, order them in order of importance and do one hard to failure work set each and know how to truly maximize that set

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[Michaela]

There’s a few ways you can go about it and I know some may have different opinion on it than me, but here is what worked for me

For a whole year I would do an extra set of a single leg movement for the lagging side. So for example leg press after my bilateral set, I would do one extra set with the lagging leg only

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