[Michaela]

I train the same the whole way through tbh

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[Michaela]

Saturday 9/14/24

30 min fasted cardio, posing

Upper pump

Pull up x2
Chest supported row x2
Pull over x1
Chest press x1
Chest fly x1

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[Michaela]

Yeah this is very person dependent based on their physique needs and recovery ability

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[Michaela]

Friday 9/13/24

No cardio, no training. Full rest day today just doing recovery stuff – graston, leg compression, red light, epson salt bath

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[Michaela]

I’d personally pick incline hammer. But it really doesn’t matter if they feel the same to you and you’re able to progress them both. Pick one and run it for a while and when it runs its course switch to the other

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[Michaela]

Yeah for something like calves I would just keep at it until you adapt. But if it starts to carry over and negatively impact other training then you can look to make some changes

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[Michaela]

I would primarily use dumbbells for both presses and flys to insure you’re not overcompensating with the dominant side

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[Michaela]

I just get in whatever position I feel my chest best with, I don’t overthink the right or wrong way to do it, just what feels good and right to me

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[Michaela]

Thursday 9/12/24

No cardio, posing, 20 min outside fasted walk, stretching

Hams + glutes

Lying curl x2
Seated curl x2
Smith glute bridge x2
Adductor x1
Single leg press x1
Leg ext x1
Abductor x1

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[Michaela]

Wednesday 9/11/24

No cardio, just posing

Delt + tricep

Lateral raise machine x2
Cable rear delt fly x2
Pin loaded press x1
Seated DB lateral x1
Cable press down x2
Machine overhead ext x2
Dip machine x1
Single arm overhead db ext x1

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[Michaela]

Those and I like a ex bar skull crusher/extension if your elbows can handle it

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[Michaela]

Are you currently running this? How’s your progression and recovery? That’s what matters here

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[Michaela]

I think you’d be a good candidate for full body or upper lower split as everything needs to come up evenly. I would base this on the videos Jordan has made breaking down this type of split!
Also it comes down to what you enjoy and will adhere to. So if neither of those sound appealing to you then just do a push pull leg split. Either way just attack it with progression!

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[Michaela]

I would work on getting leaner. You have room within your diet and cardio that you can create a deficit. Once you have come down in body fat to a look that is very lean to you, then gradually work calories back up and have a nice steady push up!

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[Michaela]

I personally would count that as complete protein

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