[Michaela]

I echo what Clare has said here!

TBJP Nutrition: Michaela10
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[Michaela]

Thursday 5/9/24

No cardio, 20 min outside fasted walk, stretching

Hams/Glutes

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

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

[Michaela]

Wednesday 5/8/24

30 min fasted cardio, posing, abs

Non training day. Foam rolling, stretching, tanning, at normal training time

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

[Michaela]

Whichever way you prefer and what allows you to get the most out of each moment. Also, if your chest is a strength, but your back is a weakness in comparison, I would start with back and end with chest, and vise versa if chest is the weakness and back the strength

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

[Michaela]

This is not a diss so please do not take offense, but are you big enough that you need to worry about diffent little angles of a row?
Or do you need to gain size and if so I’d pick a compound row, get really good at the execution, and progress it!

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

[Michaela]

I would go with what sounds most enjoyable and adherent for you.
Just pick one and try it, see how you like it and how you progress with it and then you can tweak any needs from there!

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

[Michaela]

Totally depends on the person. Way too general of a question with too much intricate details needed to give a recommendation

And with that said, I’d much rather use nothing at all than use a OTC diuretic, they cause too much electrolyte imbalance and every experience I’ve seen just overly flatten and wash the physique out

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

[Michaela]

Totally depends on the person. Way too general of a question with too much intricate details needed to give a recommendation

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

[Michaela]

More muscular development and diet down hard enough to see it

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

[Michaela]

I know you are taking in fluid and food which would equate to weight
But are you doing cardio, sauna, training and sweating a lot in this time prior to the second weigh in?

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

[Michaela]

Tuesday 5/7/24

30 min fasted cardio, posing

Non training day. Usually massage therapy work at normal training time

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

[Michaela]

Monday 5/6/24

No cardio, 20 min outside fasted walk, stretching

Quads

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

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

[Michaela]

Sunday 5/5/24

No cardio, no training

Full rest day today besides foam rolling and stretching

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

[Michaela]

Saturday 5/4/24

30 min fasted cardio, posing

Training
Seated calf x3
Adductor x2
DB lateral x2
Rope ext x2
Hammer curl x2

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

[Michaela]

Are you doing anything currently for the recovery?
Physio, stretching, ice baths, red light, tb500 / bpc157

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