[Michaela Aycock]

Chest 1/22/19

Hammer flat press
2 plates + 10 per side x 5 + partials
Unacceptable haha but it’s all I had, it’ll get better
2 pps x 6 + partials

Incline DB press
70’s x 8.5
70’s x 6

Incline DB fly
50’s x 8 + long stretch
40’s x 9 + long stretch

Pin loaded dip
1 heavy rest pause set ~15ish total reps

Seated cable fly
1 double drop set ~18 total reps

Seated machine laterals
2 sets
3 way motion: full, top, bottom reps

DB curl
2 sets 15-12 rep range

DB hammer curl
1 triple drop set 12-10 reps each

[Michaela Aycock]

Quads 1/21/19

Good day today
I think the main thing I have been improving on is my rep quality, just continuing to get better at making it harder
I’m also finding my endurance gasses out in the midst of a set, I feel this is due to incorporating and fatiguing muscles in ways I haven’t before

Barbell front squat – heels elevated
Continuing to better my execution here on the cues joe gave me
Today’s reps were much better quality than last week and my sets failed at full quad failure
Ive focused so much on keeping a tight form that both sets I couldn’t break form or use force to push the last rep up once my quads failed so both sets ended on the rack
225 x failed on the way up of 9th rep
185 x 13 dropped it trying to go up with 14th

Hack squat
6 pps x 11
First time with 6 per side for me. Had some help on these reps today, I want to get better within this weight and improve rep quality like I’ve done with 5 per side
4 pps x 16
Feet lower and closer on this set. My ankle mobility sucks in this position, but I am doing it with the goal of letting knees come over toes and different quad activation

Single leg upright plate loaded press
Banded resistance
3 pps x 2 sets x 15 & 9

Leg ext
1 set wider (outer quad)
1 set feet together (inner quad&vmo)
Full contraction to failure + partner forced reps

Barbell walking lunges
145 x 12
95 x 16 longer pauses in hole and really hard contractions on way up

[Michaela Aycock]

Derrick – Thank you very much!

[Michaela Aycock]

Delts
W/ a bit of arms
1/18/19

Barbell military press – seated
135x 6
135x 4
I feel like (mentally) I should be pressing more than that

Rear delt pec dec fly
Sets of 12 increasing weight on each until I reached my first working set where I failed at 10 reps + bottom partials
Set 2: maintain weight as set 1 and turn into a double drop set

Seated single arm dB press
65×6 almost 7
60×7

DB lateral raises – standing
25’s x 12-15 ish
30’s x drop 20’s, 15’s

Smith machine upright row
“135” x 8
“135” x 6 + 2 drops

Standing behind the back single arm cable lateral raise
1 set starting w/ 20 reps and alternating arms for a few rounds until I failed at 8 reps

Rope press down
Worked up to 1 set of 12 ish reps

Machine dips
1 heavy rest pause set x 7, 4, 2

Lying scull crusher
2 sets 13 & 10 reps

Machine preacher curl
3 sets increasing weight each 15-10 range + partials

[Michaela Aycock]

Hams 1/17/19

Really controlled tempo and hard contractions on everything

Hammer strength Single leg curl
2 difficult sets ( wouldn’t consider true failure)
12-8 range + bottom partials

Barbell rdl
315 x 6
225 x 8

Cybex squat press
Banded resistance
7 pps x 11
5 pps x 3 pps x 2 pps x drop set

Lying DB curl
40 x 7
30 x
20 x
(Didn’t record the second and third so I don’t remember the rep count sorry!)

DB sumo squat
Glute emphasis going until glute contraction causes failure
150 x 9

[Michaela Aycock]

Shaun, are you feeling an honest difference in your training with the added therapy work to your delts?

[Michaela Aycock]

Back 1/16/19

Good day today

Really controlled reps and hard contractions on everything

Reverse grip bent over rows w/ ez bar
Set one: 4 25’s ps x 10
Set Two: dead stop reps 45,25,10 ps x 10
Didn’t purposely complete the same reps, just happened to fail that way

Single arm dB row
Set one: 110 x 11
Set Two: 110 x 8

Cable pull over with straight bar
One straight set
One double drop set

Below the knee smith rack pulls dead stop
315x 9
I attempted 365 but couldn’t budge it. This movement is extremely hard on this particular smith, there’s no point that the tension is let off

Wide grip pull down into leaning back for an upper back row
2 rounds 12-8 reps each

[Michaela Aycock]

I swear we are so much alike when it comes to this stuff it’s creepy

[Michaela Aycock]

Chest 1/15/19

My presses were poop lol but is what it is and all I could push out today…literally

Flex really hard throughout ROM on everything

Flat DB bench
90’s x 3.5 (whomp)
80’s x 6

Incline hammer press
2 plates + 10 ps x 6
2pps x almost 7

Incline DB Fly
50’s x 7
40’s x can’t remember

Flat hammer press
2 pps x 5, drop to 1 pps x 7 + partials

Standing cable fly
1 straight set
1 double drop set

Seated cable shoulder press
Sets of 10 increasing weight until I reached a set I failed at 8

On the mini cable station
Cable lateral raise facing stack into cable front raise facing away from stack
3 rounds 15-12 each

[Michaela Aycock]

Quads 1/14/19

Good day today

Front squats are a work in progress the way Joe has cued me to do them
I can actually get deeper, but with the cues he made for me, he’s having me stop depth at the point prior to hips sinking

Had a rigged squat wedge that was definitely sketchy lol
Some prime wedges will be coming!

Barbell front squat
225 x 7
225 x 5 failed on the way up of 6th
No spotter for these today, I got 225×7 with joe as a spot last time

Hack squat
5pps x 14 aiming to control and slight pause in the hole best I can
3pps x feet lower and closer stance aiming to get knees over toes best I can without heels coming off platform. Controlled piston style reps and not fully standing up x 15ish

Leg Ext
2 sets with partner forced reps once I couldn’t reach full contraction on my own

Barbell walking lunges
95x 16
115x 16
135x 16

Banded sissy squat
1 set x unsure of count

[Michaela Aycock]

Arms 1/13/19

Filmed this one for the site this week
Will talk more detail on voiceover

Everything really controlled reps/contract throughout entire ROM

V bar press down
1 max set + reduce weight & lean forward into extension motion

Smith close grip press
One set: rest pause “185”x 7, 3, 1.5

Seated overhead ext
One set: 80x 7

Cluster set
1. Pin loaded dips
2. Cable bent over overhead ext
One round 12-15 reps

Rope hammer curl
1 max set + partials

DB alt hammer curl – thumbless
Set one: 35’s x 12-15 reps
Set Two: 30’s x 12-15ish reps + a little momentum for extra

Ez bar curl into Ez bar reverse grip curl
1 set
70lb x 6 + 2 partials, drop to 40lb reverse grip x 6 + 3 partials

[Michaela Aycock]

Today I attended an NPC posing seminar hosted by the NPC Florida and when I tell you guys it was awesome, I mean it!
There was not a single detail left out
Over 200 athletes in attendance, division posing groups, Q&A, a mock show, and individual critiques
Not sure how each state works, but if there is ever anything like that near you, I highly recommend attending! Never think you are above it, we can all always learn something!

Trained directly after that/standing, talking, posing for 3+ hrs, but actually had what felt like an unaffected good session!

Seated Legend plate loaded shoulder press
First time sitting all afternoon lol
2 plates + 25 per side x 6
2 pps x slower and more strict 9

Seated single arm press
60 x 8
60 x 6

Standing dB lateral raises
30’s x 9
22.5’s x can’t remember + bottom partials

Smith machine upright row
35lb per side x can’t remember lol 12ish

Rear delt fly on pec dec
1 straight set 15-12ish
1 set w/ contraction partials + full reps+ stretch partials

Single arm alt dB front raise
2 sets 15-12ish reps

[Michaela Aycock]

Joe Bennett trained me this morning for a ham and glute session so everything was following his lead

Some good cues using my glutes in movements I haven’t done before

He did film the session for us both to have so once his film guy gets all that done it will be up!

HARD contractions on everything
Strict control through entire rom

Rack RDL with band resistance around waist
Glute emphasis
Here he set the rack a few inches below knee height
I am very ham dominant so when I do rdls rightfully so I’m training my hams so I initiate the bottom of the movement with my hams and only focus on glutes if I am pushing hips fully through.
So limiting the range of motion to how far to go down required me to initiate with my glutes at the bottom and carry that contraction all the way through
Which was the goal for this one today being more glute emphasis

A lot of warm up sets of 6-10
Leading to two max sets and on second set we extended the set by dropping the bar and using band tension only

Seated leg curl
3 warm up sets 8-4 reps
3 hard working sets with forced reps

Cybex squat/press with added band tension
I’ve never used this and I really liked it
There was zero point in the ROM that you lost tension on the hams and with the added band it was a really good contraction at the top

Warm up sets of 10 adding 1 plate per side until reaching 5 pps for a top set with some forced reps I believe 17 total
Then a second set being a double drop set

Smith machine kneeling glute thrust with band tension
No idea what to actually call those
I’m sure you’ve seen bikini girls do them lol
2 max sets and last one extended set by band only

That’s all
I definitely am better (or worse depending on your definition lol) about running myself into the ground training lol

All my sets were to failure knowing I didn’t have any reps left, but there’s still that work harder part of my mind that thinks I need to be dying in a ditch post training lol

But my legs need improving.
And any ways to improve is worth trying!
I know how to train them, feel them, work hard etc on my own
But I’m really thankful for joe reaching out to help me
We’re not changing the base or reinventing the wheel, rather just challenging me in new ways to make the movements I already do even more effective

Once the bases and patterns are learned we can really get into taking these applications even further!

[Michaela Aycock]

Back 1/9/19

Medium length mag grip pull down
Set 1: 11 reps
Set 2: same weight rest pause set 7, 3, 1 + stretch partials

T bar row
Attempted 7 25’s, but with this set up the weights stuck out a lot further in front of me and I would have had to stand too upright to not fall over top of the weight
Set 1: 6 25s x 8.5
Set 2: 6 25’s x 6

Chest supported plate loaded single arm row
I don’t remember the brand, but the contraction on this thing was nuts
One set: 45+25 x 12 + stretch partials

DB bent over bilateral row
Set 1: 90’s x 8
Set 2: 90’s x 6

DB pullover
One set: 70 x ~15

Prime chest supported high row
One double drop set until I couldn’t reach a full contraction at each weight
3 plates, 2 plates, 1 plate

[Michaela Aycock]

I’ll be honest, my hamstrings are still pretty darn sore from Saturday

It has to be the forced reps on leg curls, because that is the only hamstring emphasis movement we did

Something I am going to incorporate more of moving forward, is having someone assist me with forced reps on some things. I have to admit, I’ve always been the “if i cant get it myself, i don’t need it, type”, I can bring the intensity on my own and train to failure, but there are some reps that you just cant reach peak contraction on your own in the final reps, so I feel as though this will be an added improvement to my training without changing much else.

Every day all of my sets are max sets, so even when I write reps down in this log, its not because I predetermined to stop at those reps. I never ever say “ok I am going to do 3 sets of 8” or something of that sort. I just have a rep range in my mind for the given weight I am using, and go until I fail. Usually the only reason I remember reps to log here is because I recorded the set lol

 

Quads 1/8/19

Working sets only listed

Abduction machine – Hard contractions, controlled eccentric, explosive concentric

2 sets 15-12 reps with final few reps being self forced until I could no longer reach a full contraction

Leg Press – Feet shoulder width and lower on platform. Really controlled tempo throughout. Pause in hole, purposely stopping weight with my quads prior to it shifting to my hips. So these were not knee to armpit reps, but connection on quads was kept through entire ROM.

To be honest, when it comes to quad emphasis, leg press really just is not the best fit for my hips and they get all funky and you can see my pelvis roll if I try to hit any kind of depth, so keeping the ROM like mentioned above keeps my quads working the movement best. However, high and wide for hams suits my hips much better.

Good sets nonetheless and did just as I wanted them to!

Set one: 6 pps x 17 spot assist on last few

Set two: 6 pps x 13 spot assist on last few

Leg Ext – Foot placement a bit wider here, allows me to feel them higher up on my quad sweep vs a closer stance is vmo and lower seep. HARD contractions

2 sets with partner forced reps. So failed on my own, plus failed with assistance.

Single leg hammer strength upright press w/ banded tension – These I can bring knee to armpit for a better stretch and really focused on initiating the concentric with higher up on my quad sweep toward my hip. Controlled eccentric, pause at stretch, explosive concentric, hard contractions throughout.

Set one: 3pps x 13

Set two: 3pps x 9

Body master version of a plate loaded V squat – Heaviest machine ever. – facing like a front squat variation

Set one: 3pps x 8 good pauses in hole, explosive concentric and hard contractions throughout

Set two: 2 pps x bottom partials x 9, stood fully up for a few sec, back to partials x 4, stood up, back to partials for 2 and spotter pulled it off me

Front loaded walking lunge

1 set x 1 pps (not a 45lb bar) x until i dropped the weight

 

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