[Michaela]

Thursday 10/3/24

No cardio, just posing and stretching

Hams & glutes

Lying curl x1
Seated curl x1
Smith glute bridge x1
Adductor x1
Single leg press x1
Leg ext x1
Abductor x1

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

[Michaela]

If you’re seeing progress then keep at it!
I prefer this for myself honestly
But if you get to a point that you are pretty maxed at the amount of food you want to eat on a training day and you still need to increase that’s when I’d start matching those off days

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

[Michaela]

Wednesday 10/2/24

No cardio, just a light walk, posing

Delt & arm pump

Cable lateral x1
DB lateral x1
Rear delt fly on pec deck x1
Tricep ext x2
Single arm overhead ext x1
Db hammer curl x1

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

[Michaela]

You don’t need permission from anyone lol
Here’s my take.. make your set schedule your set schedule no compromises and make sure you are maximizing each one to the absolute best of your ability to where you don’t feel like you need more
And if you are doing that and still feel like you can do more then add more quality volume to those sessions

Or disregard all that and just have fun and train whenever you want lol

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

[Michaela]

All you can do is try it out and see!
Form some feedback for yourself and report back here with any further questions

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

[Michaela]

How long of rest periods are you taking?
Just get in there and do the work and get out, no fluff between sets or taking too long with warm ups

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

[Michaela]

Tuesday 10/1/24

No cardio. I think I pretty much have to pull direct cardio now, I love doing it as part of my routine and that is when I like to practice posing rounds after, but literally every day that I have cardio I look worse the next day and weight jumps up and body looks a bit inflamed, all the opposite of what you think should happen after a higher deficit day lol

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

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

[Michaela]

Monday 9/30/24

No cardio. Posing and stretching

Quads

Lying curl x1
Cybex hack x1
Smith squat x1
Rogers press x1
Leg ext x1

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

[Michaela]

You just have to play with what works for you. This is when going by feel comes in and none of us can feel what your body feels to advise you.
If you’re wanting more upper days than lower you could always just do a single body part split

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

[Michaela]

Just depends on the person!
Some can, some cannot. You just have to try and see and if there’s no negative impact to your sessions then keep at it!

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

[Michaela]

I’ll be honest I don’t even know what it is and I’ve made pretty good progress in 10 years just working hard lol

Thus… just train hard, recover well, and don’t worry about terms

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

[Michaela]

Can you post the pics in the comments. I can’t open the link

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

[Michaela]

It’s not going to hurt you to cook multiple and keep in the fridge, or freeze it then take it out the night before and thaw for the next morning

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

[Michaela]

Sunday 9/29/24

No cardio. Posing, sauna, cold plunge

Non training day. Just stretching and a walk at normal training time

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

[Michaela]

I’ll be honest it’s not something I even overly consider and I’m an advanced trainee
So if you’re someone without a lot of experience or mature muscle I wouldn’t even worry about it, just focus on nailing the execution and progressing lifts

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