[Michaela]

Thursday 10/17/24

First training session after the O, nothing crazy in terms of Michaela training lol but getting things back in motion

Lying curl x2
Seated curl x1
Smith glute bridge x1
Adductor x1
Pendulum squat x1
Leg ext x2
Walking lunge x1

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

[Michaela]

Wednesday 10/16/24

Fasted blood work this morning

30 min light fasted cardio

No training again. Just making myself take these extra days for recovery before back full steam

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

[Michaela]

If she doesn’t have the desire to go to the gym I wouldn’t force it, I’d let her find what she enjoys and thus what she will be consistent with more than focusing on the perfect split

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

[Michaela]

I don’t overthink that. I go in each session with the same intent and standardardized form and tempo, train to failure and get what I get

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

[Michaela]

I would just move the accessory leg work to the full body day. So id have my lower day compound movements only, and then on the full body day have the accessory like leg ext leg curl etc

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

[Michaela]

You just have to adapt to each session and not overthink it. Do the movement variations that you can in a similar sequence and just bring the same level of intent to progression

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

[Michaela]

High incline smith press: any other incline press variation – barbell, db, plate loaded incline machine

Smith close grip press: barbell, close grip on a machine press, or dips

Wide smith squat: barbell or hack

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

[Michaela]

Tuesday 10/15/24

30 min light fasted cardio

No training. Usual Tuesday massage therapy work at normal training time

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

[Michaela]

Monday 10/14/24

First day back home
Slept in pretty late as I went to bed super late and also still on west coast time so it still wasn’t really many hours asleep

No cardio or training today, just giving the body some extra time off and rest!

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

[Michaela]

Sunday 10/13/24

Traveled home from Vegas to Florida all day
Made it home about 3am

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

[Michaela]

Saturday 10/12/24

One day post show but still the business of the Olympia
Spent the day at the expo and then the night at the Saturday finals!

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

[Michaela]

Friday 10/11/24

Show day Olympia

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

[Michaela]

Yessir this sounds good! Just take pics weekly and assess and base changes off of that, but overall this is a good blueprint

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

[Michaela]

My suggestion would be the same as JP has already said here

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

[Michaela]

If you’re saying the look improved after a rest I’d prioritize recovery more and I’d bet you continue progressing more on this plan

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