[Michaela]

Friday 9/6/24

30 min fasted cardio, posing, abs, cold plunge

Non training day. But went in and trained some calves because I didn’t with hams yesterday

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

[Michaela]

Wednesday 9/4/24

No cardio.

Fasted bloodwork this morning just for my own curiosity to see what things look like in the depth of prep following 3 shows leading into another one.

Delt + Arm pump

Standing lateral machine x2

Cable rear delt fly x2

Seated machine press x1

Tricep overhead extension x2

Tricep press down x2

Seated single arm preacher curl x1

DB hammer curl x1

Hope everything looks good!

What is your method of cardio? Is it always the same and time/intensity are the only changing variable? [/quote]
Recumbent bike. When and how much varies currently based on needs

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

[Michaela]

Thursday 9/5/24

No cardio, stretching

Hams / glutes
A good one as I finally progressed everything after being stuck at the same numbers for what seems like forever now lol just with the multiple back to back shows

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

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

[Michaela]

It happens! Especially being in a deficit
Just keep ticking along and nailing diet and sleep while still aiming to uphold training integrity
If it continues to decline despite everything being perfect then you can adjust volume, or pull back on load and form a new base in a different rep range

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

[Michaela]

What do you mean by next step of progression split?
I’m happy to help, I’m just not sure I understand what you’re wanting to get here

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

[Michaela]

Hey buddy all you can do is try it and see how you recover and progress each session

Because the volume that I could recommend per body part for me is different for you based on what your goal is for your physique, your weaknesses and strengths, and your recovery ability

I don’t see anything “wrong” with your set up here, I only see things that I would change based off my preference

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

[Michaela]

Wednesday 9/4/24

No cardio.
Fasted bloodwork this morning just for my own curiosity to see what things look like in the depth of prep following 3 shows leading into another one.

Delt + Arm pump

Standing lateral machine x2
Cable rear delt fly x2
Seated machine press x1
Tricep overhead extension x2
Tricep press down x2
Seated single arm preacher curl x1
DB hammer curl x1

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

[Michaela]

Well you’re ingesting it one way or another lol just depends how you digest it and feel. Try it and see

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

[Michaela]

I absolutely agree with Jordan. You don’t need to take more, you need to work out how to get more out of less.

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

[Michaela]

Sounds nerve related. The only thing you can do is seek medical advice to diagnose and treat

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

[Michaela]

Tuesday 9/3/24

First day with cardio back in since before rising Phoenix. 30 min followed by posing and then cold plunge

No training, usual Tuesday body work at normal training time

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

[Michaela]

Monday 9/2/24

No cardio, just posing and stretching

Quads

Lying curl x2
Pendulum squat x2
Cybex squat press x2
Leg ext x2
Adductor x1
Walking lunge x3

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

[Michaela]

Sunday 9/1/24

No cardio, fasted posing and stretching

No training, full recovery day

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

[Michaela]

I personally would eat at 3 am and train at 4, plenty of time to digest cream of rice and whey

Just try it and see how you feel, the try a different way and see how that feels and stick with what feels the best

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

[Michaela]

It’s easy
Cook your food in advance, freeze what you don’t need on the first day, travel with it, and when you get to hotel put it in the fridge

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