[Michaela]

Monday 8/12/24

No cardio, 20 min outside fasted walk

Quads

Lying curl x2
Cybex hack x1
Smith squat x2
Rogers press x1
Leg ext x2

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

[Michaela]

Sunday 8/11/24

30 min fasted cardio, posing, abs

Non training day. Recovery work and tanning at normal training time

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

[Michaela]

Kuba covered it here!

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

[Michaela]

I’d say just keep dieting. You’re only as lean as your fattest body part and some things just take longer to come in than others

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

[Michaela]

Honestly just play with where it feels best. Put it in somewhere without overthinking it and see how you like it and progress with it

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

[Michaela]

You can just try it. For me personally I prefer to control all my own variables

TBJP Nutrition: Michaela10
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[Michaela]

Saturday 8/10/24

30 min fasted cardio, posing

Upper pump

Lat pull down x1
T bar row x1
Rear delt fly x2
Incline chest press x1
DB lateral x2

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

[Michaela]

I would do a refeed for a couple days. Just brining carbs and fats up maybe double your current intake over about 3 days and then assess from there

TBJP Nutrition: Michaela10
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Instagram: @michaelaaycock

[Michaela]

I’m not sure what you mean by mini cut after a diet? Wouldn’t that just be extending the diet?
Just continue dieting down until you reach the level of body fat you want prior to starting your “bulk” and then slowly work your way into a surplus. No need for extremes either way

TBJP Nutrition: Michaela10
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Instagram: @michaelaaycock

[Michaela]

Friday 8/9/24

30 min fasted cardio, posing

Non training day. Recovery work and tanning at normal training time

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

[Michaela]

Thursday 8/8/24

No cardio, 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 x2
Abductor x1

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

[Michaela]

Wednesday 8/7/24

30 min fasted cardio, posing, abs

Delt & arm pump

Sing arm cable lateral x1
DB lateral x2
Cable rear delt fly x2
Cable cross extension x2
Single arm DB overhead light ext x1
Preacher curl machine x2

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

[Michaela]

Tuesday 8/6/24

No cardio, 20 min outside fasted walk

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

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

[Michaela]

I’ve actually never heard of this one so I’m no help here. If you think it’s hormone related best bet is just getting bloodwork

Make sure you’re washing your hair frequently as it’s hotter out and sweating more will cause itching

I’d also just try changing your shampoo for a different one and any hair products you may be using just to see if that could change anything

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

[Michaela]

It all just depends what the individual needs at the time. It’s just a term people use that describes the phase they are in with is literally just as the name says, pre prep, usually they’re wanting to drop off the “excess” water and bod fat they might be carrying before entering the actual prep

TBJP Nutrition: Michaela10
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Instagram: @michaelaaycock