[Michaela]

Saturday 7/27/24

40 min fasted cardio, posing

Upper pump

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

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

[Michaela]

Friday 7/26/24

40 min fasted cardio, posing, abs

Non training day. Nails and toes done for Tampa pro this weekend during normal training time!

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

[Michaela]

I’m not sure what you mean by volume phases?

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

[Michaela]

I personally like to do that for both myself and clients and see good benefit

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

[Michaela]

Thursday 7/25/24

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 x1

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

[Michaela]

TBJP Dream sleep + sustained release melatonin

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

[Michaela]

I’d actually ditch the monsters and possibly even take a break from stimulants for a bit. Make sure nutrition, hydration, and sleep are on point, and get accustomed to your new schedule, then look to add in supps if needed

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

[Michaela]

Go for it bud, gradual push up and have fun

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

[Michaela]

Wednesday 7/24/24

40 min fasted cardio, posing

Delt & arm pump

Cable lateral x2
Rear delt fly x2
Tricep ext x2
Db hammer curl x2

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

[Michaela]

Tuesday 7/23/24

40 min fasted cardio, posing

Non training day. Usual body work at normal training time

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

[Michaela]

All you can really do is try it out and see how you get on with it progress and recovery wise and then adjust accordingly based on your feedback!

Once you start it, form some feedback, then report back here with any specific questions and we can help you make any adjustments if needed!

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

[Michaela]

Just go with the one you enjoy the most and can string together the most progressive sessions that you also recover the best from!

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

[Michaela]

Yes you can start with that reduction and see what that elicits weight and progress wise, if it’s not enough then drop down further, increase output via cardio etc

Don’t go into it already determining you’re going to lose strength, just keep the same intent toward your training you would if you were gaining and don’t allow yourself to mentally get weaker.
If you do get physically weaker and or recovery is impacted that is when you look to make adjustments with volume

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

[Michaela]

Monday 7/22/24

No cardio, 20 min outside fasted walk, stretching

Quads

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

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

[Michaela]

Sunday 7/21/24

40 min fasted cardio, posing, abs

Non training day, full rest and recovery day!

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