[Michaela]

Thursday 7/18/24

No cardio, 20 min outside fasted walk, stretching

Ham & glute day

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

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

[Michaela]

Wednesday 7/17/24

40 min fasted cardio, posing, abs

Delt & arm pump

Cable lateral x3
Cable rear delt fly x3
Tricep cross body extension x2
Single arm overhead db extension x2
Db hammer curl x2

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

[Michaela]

Tuesday 7/16/24

40 min fasted cardio, posing

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

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

[Michaela]

Try it! That’s the only way to really know

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

[Michaela]

You can increase your training day diet

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

[Michaela]

Monday 7/15/24

Back to usual Monday!!

No cardio, 20 min outside fasted walk

Quads

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

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

[Michaela]

Sunday 7/14/24

30 min fasted hotel cardio

Full travel day home from Atlanta

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

[Michaela]

I think it just depends on what your goal is. If you bodybuild for pleasure and just wanting to look good then maintaining is fine, if you’re looking to make big leaps on progress over time then I’d say the push and pull phases are necessary

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

[Michaela]

Well I just eat for a purpose not a pleasure so I don’t personally care about plain lol

Your options are be a good cook, use low cal sauces, or just do it lol

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

[Michaela]

Saturday 7/13/24

Show day Atlanta pro!

2x Atlanta pro champ!

Big win for me after being out of the gym all of February and March and unsure if I would even be able to compete this year, let alone make the improvements I did
Very happy with the look as a whole, particularly because I had everything timed for Tampa pro in 3 weeks and made the decision to do Atlanta as well one week out

Of course, the work never stops and it is on to the next !

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

[Michaela]

Friday 7/12/24

No cardio

One day out from competing at the Atlanta pro!! I’ll explain that Sunday lol

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

[Michaela]

Thursday 7/11/24

20 min light fasted cardio, posing

2 day out pump nothing to failure

Tricep cable cross ext x1
Machine dip x1
Overhead ext x1
Preacher curl x1
Hammer curl x1
Rear delt fly x1
Lateral raise x1

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

[Michaela]

Wednesday 7/10/24

25 min light fasted cardio, posing

3 day out pump, nothing to failure

Lying curl x1
Seated curl x1
Adductor x1
Abductor x1
Leg ext x walking lunge x1
Lat pull down x1
Chest supported row x1

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

[Michaela]

If you are not peeled peeled then and training performance, sleep etc isn’t hindered, I would just reverse out gradually

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

[Michaela]

I would just not change anything until you are back from the vacations
So once you are back assess where you are at, then continue dieting if you need to, and then slowly reverse out

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