[Michaela Aycock]

Friday 5/24/19
Weight 129.6 new low
No cardio
High day diet

Hams

Lying leg curl
1 max rest pause set

Cybex squat press
1 max rest pause set

DB rdl
1 max straight set
1 max reduced weight straight set

Adductor
1 max rest pause set

Lying Single leg leg curl
1 straight set

Abductor
1 straight set

[Michaela Aycock]

Thursday 5/23/19
Weight: 131.2
Cardio: None
Abs: 4 sets hanging leg raises, 3 sets Ab wheel roll outs
Stretching

Base diet

Off training

Attached are some pics fasted this AM

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[Michaela Aycock]

Wednesday 5/22/19
Weight: 130.2 new low
No cardio
Add additional 35g COR pre & 150g potato post to base diet plan

Back:
Recorded this one for the site so I’ll save any extra talk for that

Wide grip cable pull down
1 max straight set

Barbell row
2 max sets

Single arm DB row
1 max straight set
1 max reduced weight set

Ez bar cable pullover
1 max rest pause set
1 max double drop set

Neutral grip pull up
1 max set

[Michaela Aycock]

Tuesday 5/21/19
Weight: 132.4
No cardio
Abs: 4 sets hanging leg raises, 3 sets Ab wheel roll outs
Stretching
Back to base diet

Chiro/Therapy appt post training

Incline barbell
205 x 5
185 x 8

Incline hammer press
2 pps x max rest pause set
2 pps x max single drop set

Seated cable fly
2 max straight sets

Dips
1 max rest pause set

Seated lateral raise
Build up sets of 12 until reaching 1 max set

Free motion cable curl (cables behind you)
2 max straight sets

[Michaela Aycock]

Sunday 5/19/19
Weight: 130.8 new low

Plan today was full rest
No cardio no training
High day diet and replace one meal with 4-5 sushi rolls

Monday 5/20/19
Weight: 131.8
So only up one lb from yesterday
No cardio today and follow high day diet

Quads

Hack squat
All reps slow and controlled, hard contractions throughout, pause in hole
5 pps x 9
5 pps x 7
4 pps x 12 even more slow and controlled

Leg ext
1 max straight set
1 max rest pause set

Upright hammer plate loaded pendulum press
Controlled reps, hard contractions throughout, pause in hole
4 pps x 6
3 pps x 9

Front facing power squat
1 max rest pause set

Single leg sled press
1 max set

[Michaela Aycock]

Saturday 5/18/19
Weight: 131.2 new low

No cardio
(I was at the gym about to start it when Matt said don’t do it lol)
Abs: 3 sets rope crunches, 2 sets Ab wheel roll outs, 1 set hanging knee raises
Stretching

High day diet

Arms

1 max set each movement

V bar tricep press down
Into leaning forward ext once full contraction failed
Sets of 12 increasing weight until reaching a weight I failed shy of 12

Cable straight bar curl
Into drag curls once full contraction failed
Same concept as press down

Close grip smith press
1 max rest pause set

Machine preacher curl
1 max rest pause set

Single arm DB overhead ext
1 max straight set

Single arm DB preacher curl
1 max straight set

Reverse grip cable press down
Into
Reverse grip cable curl
1 max round

Calves

Standing calf machine
1 max rest pause set
1 max straight set + max bodyweight set

[Michaela Aycock]

•Nothing has changed to my base diet since last posted, but my high day diet was increased a bit starting last week so posting both here to show

Meats, rice, potato measured cooked
Oats, cream of rice, whey, veggies measured raw

Meal One:
40g oats
150g egg whites
80g chicken
Pepper/onion mix

High day meal one:
80g oats
50g banana
150g egg whites
80g chicken
Pepper/onion mix

Meal two: (pre training)
45g cream of rice
30g whey isolate

High day meal two: (pre training)
75g cream of rice
30g whey isolate
50g banana
16g almond butter

Meal three: (post training)
4oz extra lean beef
100g gold potato

High day meal three: (post training)
4oz extra lean beef
250g gold potato

Meal four:
70g jasmine rice
112g chicken

High day meal four:
180g Jasmine rice
112g chicken

Meal five:
112g chicken
40g avocado/guacamole
Green beans

High day meal five:
140g jasmine rice
112g chicken
40g avocado/guacamole
Green beans

Meal six:
150g white fish
Asparagus

High day meal six:
112g extra lean beef
Asparagus

[Michaela Aycock]

Friday 5/17/19

Weight: 131.8 new low

Follow same diet as day prior with added carbs pre and post but no cardio today

Hams

A ton of warm up work via corrective exercises/pre-hab stuff

Nothing to “my style” of failure
Movement selection based around my situation

To be honest pain wise I feel it before the gym and after, but was able to train fine

Single leg lying leg curl
Build up sets of 10 increasing weight until reaching 1 max set failing shy of 10

Lying leg curl both legs
1 max rest pause set

Cybex squat press
Sets of 10ish increasing weight 1 pps per set
All reps paused in hole
6 pps x 20
6 pps x 15
6 pps x 12

Kneeling smith machine hip thrusts
So the ones joe showed me with the bar on my back and band around my waist
Just like an RDL or good morning motion but cut off at the knee
Kills your glutes
Bar + band x 10
95 + band x 15
145 + band x 13

Seated leg curl
2 max straight sets

Adductor
1 max rest pause set
1 max double drop set

Abductor
2 max straight sets

[Michaela Aycock]

Wednesday 5/15/19
Cardio: 55 min stairs
Stretching
Off training again for appointment with Jimmy Bluff

Thursday 5/16/19
Cardio: 55 min stairs
Stretching

Weight: 132.2 new low
Added extra carbs to pre and post training meal

Delts

Smith machine press
“185” x 8 spot assisted finish of 8th

Single arm DB press
60 x 7
Felt like going for 70’s single arm but only got 4 lol

DB lateral raise
30’s x max set of full reps plus partials
30’s x drop to 20’s x drop to 10’s

Pec dec rear delt fly
Sets of 12 increasing weight
1 max set + partials

Lying cable upright row
1 max rest pause set
1 max double drop set

Single arm DB front raise
1 max straight set

[Michaela Aycock]

Tuesday 5/14/19
Cardio: 55 min stairs

Chiropractor appt post training
(My chiro that I see every Tuesday is 1.5 hr drive 1 way)
I trained at a gym near there to be able to use back equipment that involved no hip loading

I am writing this not on the day of so I apologize for not remembering reps

Prime plate loaded pull down
1 max rest pause set
1 reduced weight straight set

Chest supported barbell row (arsenal strength)
“185” x max straight set 7 I think
“155” x max rest pause set

Prime fitness incline chest supported row
Single arm
3 plates on middle horn + 25 on lowest horn x max straight set
2 plates on middle horn + 1 plate on lowest horn x max straight set

DB pullover
70 x max rest pause set

Prime fitness chest supported high row
3 plates x max double drop set

Standing close mag grip pull down
1 max straight set

[Michaela Aycock]

Hey guys
So a couple updates

So Saturday I hit a new low of 133.6
Our plan from there was to do high day diet Saturday and Sunday
And no cardio sat-mon
I will post the diet below

Weights-
Sat – 133.6
Sun – 134.4
Mon – 135.8 (had to be awake earlier also)
No cardio or training on Monday but back to base diet
Tue – 133.4 (New low)

My training split is a bit out of whack as I have decided to take off usual leg training Friday and Monday
1. To rest my hip from both training and cardio and see if there is any improvement (haven’t noticed any change at all so I really don’t think it’s a matter of just needing to rest it, something is off that needs to be fixed, which has been my though all along anyways)
2. I am getting work done from Jimmy Bluff 2x this week and he said it was best to go into the sessions with as little inflammation or soreness as possible so he could really dig into the areas he wanted

I really don’t have an answer as far as what is actually wrong.
I’ve done everything in my physical power to take the measures in attempt to improve it
I’ll have one more session with Jimmy tomorrow while he is in town and then go from there
All I know is the work doesn’t stop and I will power through, while of course being smart
It has definitely not been a case of me being a stubborn meathead and just avoiding the problem, like I said I’ve taken every treatment and preventative measure I can
Not complaining – just some insight for you guys!

I had a really awesome thing happen to me on Sunday that I would like to share with you guys eventually in a video when I can find the words in me to relay it the best way I can!

Sunday I trained chest

Slight incline DB press
80’s x 8
80’s x 6

Flat plate loaded press (precor)
2 p + 25 ps x 5
2 pps x max rest pause set (I don’t remember reps sorry)

Incline DB fly
50’s x max set
40’s x max set

Dips
1 max set
Into pec dec fly
1 max set

[Michaela Aycock]

Saturday 5/11/19

Weight: 133.6 new low

No cardio today
High day diet – which has been updated since last so I will post that

Arms
Continuing with the theme I’ve done the past two weeks – really like it as I feel like I am getting more out of each movement this way and don’t gas out as fast as when I do all tris first then bis

1 max set each movement

Ez bar press down
Sets of 12 increasing weight until reaching 1 max set failing shy of 12 and then lean forward turning into an ext

Ez bar cable curl
Same concept as press down

Seated single arm overhead DB ext
Sets of 10 increasing weight until reaching 1 max set failing shy of 10

Single arm DB preacher curl
Same concept as ext

Lying ez bar skull crusher
1 max set to forehead + single drop behind the head

Ez bar curl
2 max straight sets

Rope press down into rope curl
1 max round

[Michaela Aycock]

Thursday 5/9/19
Weight: 135.6 new low
Am fasted:
Cardio- 55 min stairs
Abs- 3 sets kneeling rope crunch, 2 sets Ab wheel roll out, 1 set hanging knee raises
Stretching
Off training

Friday 5/10/19
Weight: 134.4 new low
Am fasted:
Cardio- 35 min stairs 20 min bike
Stretching

Delts

DB shoulder press
70’s x 8

Barbell standing rack press
135 x 5
95 x 10

Standing DB lateral raise
30’s x straight set
30’s, 20’s, 10’s x double drop set

Pec dec rear delt fly
1 max sets + partials

Lying cable upright row
1 max rest pause set

Single arm alternating DB hammer front raise
1 max set

Standing calf raise
1 max rest pause set straight into bodyweight amap

[Michaela Aycock]

Wednesday 5/8/19

Am fasted:
Cardio – 35 min stairs 20 min bike
Stretching

Back

Ez bar cable pullover
Build up sets of 12 until reaching a weight I failed shy of 12
1 max set

Hammer plate loaded pull down
1 max rest pause set

Ez bar reverse grip row
2 plates + 10 ps x max set
2 pps x max set

Single arm DB row
115 x max set – explosive drive reps
100 x max set – extremely controlled reps

Wide grip cable pull down
1 max set + partials

Incline DB high row
70’s x max set

[Michaela Aycock]

Tuesday 5/7/19

Weight: 136
So after 4 high days weight only increased a total of 0.2 lbs
It increased the first two days, and decreased the second two days

Back to base diet today to keep chipping away

Am fasted Cardio – 35 min stairs 20 min bike

Chiropractor appointment plus therapy/tissue appointment with another therapist post training

Chest

Incline hammer press
1 max straight set
1 max rest pause set same weight

Slight incline smith press
1 max rest pause set
1 reduced weight straight set

Seated cable fly
2 max straight sets

Dips
1 set

Seated lateral raise machine
1 max set + partials

Machine preacher curl
1 max rest pause set

[Author]

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