[Michaela]

Run it and form some feedback with your recovery and progression and report it back here and we can help you with any further tweaks from there if needed!

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

[Michaela]

There’s no rules. Do it if you enjoy it. Monitor recovery and progression and adjust from there.

TBJP Nutrition: Michaela10
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Instagram: @michaelaaycock

[Michaela]

All of this sounds sensible! So if you’re just needing us to nudge you along in reassurance you got it!
I’d go ahead and bump the cals like you want and just see what happens over the next couple of weeks and assess from there!

TBJP Nutrition: Michaela10
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Instagram: @michaelaaycock

[Michaela]

Wednesday 11/13/24

Bringing back the Wednesday glute day,
Similar to last years split when I was running 3 lower body days per week, but this time I am not putting extra quad work on the glute day

Adductor x2
Abductor x2
Smith glute bridge x2
Cable kick back x2
Lying Cable cuff laterals x2
Cable rear delt fly x2
Cable tricep cross body ext x2

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

[Michaela]

I would personally add in MPS max to your carbs on the way to the gym

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

[Michaela]

Those are really not anything to be overly concerned with honestly,
You increased weight a slight bit and fell back a rep, so I would just stick it out for now without increasing load and see if rep progression pics up for you. If regression continues to persist then let us know and we can help from there

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

[Michaela]

I’ve personally never used a template lol I just create my own plans by hand in a document

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

[Michaela]

Get in with a good physio and let them assess you

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

[Michaela]

Can you post photos in the comments below please

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

[Michaela]

Most likely the oral, I would just continue keeping it out and since it has only been a week with the issue see if it continues to persist. If it does, then reassess other variables

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

[Michaela]

If you’re pursuing a goal that is for you, comments from others should be irrelevant

TBJP Nutrition: Michaela10
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Instagram: @michaelaaycock

[Michaela]

Yep I would go with that, and with next addition repeat the same, and then the following addition I would then bump NTD up a bit more

TBJP Nutrition: Michaela10
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Instagram: @michaelaaycock

[Michaela]

Tuesday 11/12/24

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

Non training day. Usual Tuesday massage appointment at normal training time

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

[Michaela]

Hey Michaela love following along with your training log!! What’s your current diet set up?

Protein sources: Turkey tenderloin, 99% ground turkey, bison sirloin, TBJP whey

Carb sources: Jasmine rice, sourdough bread, Rudis whole wheat English muffins, rice cakes, cereal, bananas, blueberries

Fat sources: whole eggs, almond butter, avocado, Mac nut oil, fish oil

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

[Michaela]

Monday 11/11/24

Not the best sleep last night but still made progressions across todays session

Lying curl x2
Cybex hack x2 (+1 rep on both sets from last week)
Rogers press (+1 rep on top set, +2 reps on back off set from last week)
Leg ext x2 (+1 rep on both sets from last week)
Smith squat x1 (+1 rep from last week)

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