[Michaela]

Ultimately it just comes down to working around it and just doing what you can and what you enjoy without stress

You can still do a leg session and if you can do leg curls, leg extensions, things that don’t put weight on the foot. And you can also train the non injured side single leg on other movements that you can’t do with the injured side

You can set up training as push/pull/legs/rest
Or single split body parts like chest/arms/legs/off/back/delts/off

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[Michaela]

Wouldn’t be my choice for adductor work. Mid/low back and glutes sure
Adductors via adductor machine and deep squats/press/lunge

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[Michaela]

I check weight daily but I base everything on visual progress and training progression along with recovery

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[Michaela]

Agree with everything Jordan has said here.
And let’s not forget training, it’s all a conjunction of things together
But PEDs are the one thing that you wont get progress on alone
The diet and training will see progress without the PEDs, and then adding them just supplement that

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[Michaela]

Thursday 8/22/24

2 days out Rising Phoenix

20 min light hotel cardio, posing, abs

Final pump

Lat pull down x1
Chest supported row x1
Tricep cable cross x2
Seated overhead ext x1
DB hammer curl x2

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

[Michaela]

I wouldn’t really worry about the number bud. Just diet and monitor progress of physique and training making adjustments based on that to keep performance high through the diet and fat loss continuing

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[Michaela]

Just drink more

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[Michaela]

It’s person dependent. But just to give you a general idea I’d say 1 lb per week is a nice and steady pace, possibly upwards to 2lb.
Just monitor your progress, how you’re gym performance is maintaining/progressing etc

TBJP Nutrition: Michaela10
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[Michaela]

Wednesday 8/21/24
3 days out rising Phoenix

20 min light hotel cardio, posing

Glute/ham pump, nothing to failure or strenuous. Probably a level 5 effort level of my normal 10 lol

Lying curl
Seated curl
Machine glute bridge
Adductor
Abductor
Leg ext

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

[Michaela]

Tuesday 8:20/24

30 min light hotel cardio, posing

Delt pump 4 days out

Standing machine lateral x3
Cable rear delt fly x2
Plate loaded press x1
DB alt front raise x1

TBJP Nutrition: Michaela10
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Instagram: @michaelaaycock

[Michaela]

Monday 8/19/24

30 min fasted cardio, posing

Full travel day to Phoenix. A 21 hour day from wake to sleep for me lol

TBJP Nutrition: Michaela10
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Instagram: @michaelaaycock

[Michaela]

Sunday 8/18/24

No cardio, 20 min outside fasted walk, stretching

Last leg day before Phoenix

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

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

[Michaela]

Saturday 8/17/24

30 min fasted cardio, posing, abs

Upper pump

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

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

[Michaela]

Friday 8/16/24

30 min fasted cardio, posing

Non training day. Full day of all the tedious girl stuff to get ready for Phoenix lol hair, nails, toes, etc!

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

[Michaela]

Thursday 8/15/24

No cardio, 20 min outside fasted walk, stretching

Hams / glutes

Lying leg 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