[Michaela]

No, not if every other variable in your day is structured around gaining such as diet etc

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[Michaela]

I’d choose dips in this case

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[Michaela]

In my opinion a controlled eccentric is always best. But the tempo of that control is just based on what you feel best and your strength. Control doesn’t mean slow, it means carrying out the eccentric in the muscle you’re training vs just dropping the load off

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[Michaela]

Thursday 11/7/24

Hams / Glutes

So far still running the same training I have all year, but there are some things I want to make adjustments with for the continuous progression of my physique. But just letting recovery sort its self out and improve before making any big changes to training

Lying curl x2 (+ 2 reps to top set, match reps on back off from last week)

Seated curl x2 (+1 rep to top set, +2 reps to back off from last week)

Smith glute bridge x2 (+1 rep to top set, match reps on back off from last week)

Adductor x1 (+2 reps from last week)

Single leg press x1 (+3 reps from last week)

Barbell rdl just a few feel sets to feel the movement nothing heavy or to failure

Leg ext x walking lunge x1

TBJP Nutrition: Michaela10
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[Michaela]

I find hbcd digests best for me most consistently with no stomach fullness or discomfort
Any other product for me is ok for a couple uses but then begins to sit heavy

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[Michaela]

I personally wouldn’t, I’d just use in-sure from TBJP with all carb meals

Unless you’re well versed in how to properly use insulin it’s a real good way to mess up your peak

TBJP Nutrition: Michaela10
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[Michaela]

Vacuums every single morning fasted, proper digestion, mindfully always keeping stomach sucked in and tight 24/7, belt or waist trainer when training, keeping core tight on any unbraced movements

TBJP Nutrition: Michaela10
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Instagram: @michaelaaycock

[Michaela]

I’m agree with Jordan here.
All the intricate details only matters once you’ve reached an advance level that you then need to use a scalpel instead of a hammer

TBJP Nutrition: Michaela10
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Instagram: @michaelaaycock

[Michaela]

Wednesday 11/6/24

Fasted blood work this morning. I had labs 3 weeks ago as well 5 days post show, which were all good, just wanting to get them again as I’m fascinated with seeing any changes if any at all

20 min light fasted cardio after labs

Delt and arm pump

Seated db lateral x2
Rear delt fly on pec deck x2
Db alt front raise x1
Tricep press down x2
Close grip press x1
Single arm db overhead ext x2

TBJP Nutrition: Michaela10
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[Michaela]

Sounds like a long time of just spinning wheels to me lol

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[Michaela]

At 15 I would focus on working hard in the gym and following a diet that supports overall health and well being and your training. Not set diet based on anything vanity related

If you feel you need and want to lose some fat I’d just see how you progress with the training added to your current intake and then just take it from there after a month or so if you see yourself not getting a bit leaner then you can see about pulling some calories down

TBJP Nutrition: Michaela10
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[Michaela]

Tuesday 11/5/24

20 min light fasted cardio, 2 sets of abs, 10 min sauna, 5 min cold plunge

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

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

[Michaela]

Monday 11/4/24

Quad day

Lying curl x2 (+2 reps on both sets from last week)
Cybex hack x2 (increased 45# to top set -3 reps, added second set which was +1 rep from last weeks top set same weight)
Rogers press x1 (+4 reps from last week)
Leg ext x2 (+1 rep from last week)
Smith squat x1 (new to doing this at the end)

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

[Michaela]

Sunday 11/3/24

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

Non training day. Foam rolling and stretching at normal training time

TBJP Nutrition: Michaela10
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Instagram: @michaelaaycock

[Michaela]

Whatever you feel best on and recover and progress the best with!

Uppper, lower, full body
Push, pull, legs

It all works if you approach it with intent and progression and recovery

TBJP Nutrition: Michaela10
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Instagram: @michaelaaycock