[Michaela Aycock]

Monday 5/6/19

No cardio

High day diet day 4

Quads

Barbell front squat
– No spotter
275 x 5 dropped on rack
Epic fail lol. Like half the reps of what I’ve done before
But my quads didn’t feel weak so I’m honestly not as mad about it as I would typically get. It was more so a matter of overall weight on my body and stability that failed me
225 x 9 paused reps – dropped on rack

Leg press
Sets of 10 adding 1pps
7 pps x 13 + 2 forced
7 pps x 10 paused reps, drop 2pps x 10 drop 2pps x amap piston style reps

Leg ext
1 max rest pause set
1 max reduced weight straight set

Free motion squat machine
Never used this, always thought it was a sissy machine lol but honestly it hurt like heck and I really liked it
2 max straight sets constant tension reps

Nothing left at this point just laying on the ground trying to get the courage to get up was hard enough lol

[Michaela Aycock]

Sunday 5/5/19

Am fasted:
Cardio – 35 min stairs 20 min bike
Abs – 3 sets cable rope crunch, 2 sets Ab wheel roll outs, 1 set hanging knee raises

High day diet day 3

Arms
All sets done in build up fashion where I increased weight for said reps until reaching one max weight/set that failed shy of said reps
1 true working Set

Pretty much the same as last Sunday
I enjoyed it and wanted to repeat

Rope press down
Build up sets of 12 to one max set then lean forward turning into an ext once full contraction press downs failed

Rope curl
Build up sets of 12 to 1 max set then step forward and do drag curls

Seated single arm overhead DB ext
Build up sets of 10 reps to 1 max set
1 backdown set

Single arm DB preacher curl
Same concept as ext

Machine tricep ext
Build up sets of 12 into 1 max set + single drop

Machine preacher curl
Same concept of ext

Single arm D handle press down
1 round trading off arms 15, 12, 10 reps

Single arm D handle curl
Same concept as press down

[Michaela Aycock]

Saturday 5/4/19

Am fasted:
Cardio – 55 min stairs
Abs – 3 sets hanging leg/knee raises
Stretching

High day diet day 2

Delts

Smith press
“195” x 8
“175” x 6, 3, 1 rest pause set

Seated cable press
1 max straight set
1 max double drop set

Pec dec rear delt fly
Build up sets of 12 increasing weight into
1 max set + partials

Lying single arm cable lateral raise
No warm ups just went straight into 1 max set of 15ish reps and then did two more sets at that weight and reps just reduced

Standing rack press
115 x 6 + single drop to 95 x ?

DB lateral raise into DB upright row
1 max set

[Michaela Aycock]

Friday 4/3/19

Weight: 135.8 new low

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

Matt advised at meal 2 to pick up high day diet

Hams

Recorded this one in full so may use it as next weeks video so I’ll save any details for that!

Lying leg curl
1 max rest pause set
1 max double drop set

Barbell rdl
315 x 7 or 8
275 x 9

Banded Leg press
Wide stance
4pps + bands x 1 max rest pause set 16, 7, 4 I believe

Seated leg curl
1 max set 8-6 rep range
1 max reduced weight set 15-12 rep range

Adductor into abductor
Build up sets of 12 to 1 max rest pause set of adductor and 1 straight set of abductor

[Michaela Aycock]

Continued from above

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[Michaela Aycock]

Thursday 5/2/19

Weight: 137.6 new low

Am fasted:
Cardio – 35 min stairs 20 min bike
Abs – 3×25-20 rope crunches, 3×15-12 Ab wheel roll outs, 1×50 hanging knee raises (30,10,10)

Off training today

Attached are some of my current update photos to Matt this week

Gym pics are post cardio Thursday
House pics are upon waking Friday 135.8

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[Michaela Aycock]

Wednesday 5/1/19

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

Back

I was able to train without any upper back pain today so I am very happy about that
Eased into it and you’ll notice it’s not quite my norm, but everything went well
Praying this stays the case!
It’s been a few hours and hasn’t locked up on me yet so, so far so good! Lol

Quite a bit of warming up and mobility moves

All movements today were approached with build up sets with the same rep count increasing weight until reaching 1 max set failing shy of said reps
Making sure I’m really primed, it may fatigue me quicker than if I were to do my traditional warm up scheme, but for today this is what I though would be best

All reps under control and keeping tension on intended muscle through entire ROM

Ez bar cable pull over
Controlled reps with pause at stretch and contraction
Build up sets of 12
1 max set shy of 12 + extended stretch

Hammer plate loaded pull down
Controlled reps pausing at stretch and contraction
Build up sets of 10
1 max set shy of 10 + partials

Ez bar bent over row
Hard connection through lats and mid back entire ROM driving weight back to waistline
Build up sets of 7
4 quarters x 8
3 quarters x 11

Hammer plate loaded single arm row
Good stretch, drive back hard, strong contraction, controlled eccentric
Build up sets of 12
1 max set shy of 12 chest on pad
Reduced weight for a second max set this time standing back, opposite arm against chest pad, driving weight low, really hard contraction, stop shy of full stretch

Pull ups
2 rest pause sets

Incline bench DB high row
70’s x 7 (didn’t push this one to over the edge failure)

Cluster set
Rounds of 12 increasing weight until reaching a weight I failed shy of 12
Machine tricep ext
Machine preacher curl

[Michaela Aycock]

Tuesday 4/30/19

Weight: 138.4

Am fasted:
Cardio – 35 min stairs 20 min bike
Abs – 3 sets hanging knee raises
Stretching

Chiropractor/Therapy appt post training

Chest

Warm up seated cable fly

Incline DB press
80’s x 7 I think I could have had more here had my initial start been better, I almost fell over lol so it took a bit out of me
80’s x 6

Lying Flat plate loaded hammer press
2 pps x dead stop reps tbh I can’t remember how many
1 p + 2 quarters ps x double drop set

Incline DB fly
50’s x 8
40’s x ?

Dips rest pause set
Into
Seated cable fly straight set
1 max round

Seated machine lateral raise
Sets of 15 increasing weight until reaching
1 max set
1 three way partial set top-full-bottom

[Michaela Aycock]

Monday 4/29/19

Weight: 139.4
Following 3 “high” days in a row
Weight increased 1 lb

No cardio today for quads
These mornings I just do some stretches at home

Quads

Warm up hip mobility moves
A couple pump rounds of leg ext & leg curl

Smith back squat
“365” x 7 spot touched 6th rep and then assisted 7th
I’ve never had 365 on my back
315 x 9 paused reps

Leg press
Build up sets of 10 adding 1pps
7pps x 14 failed at the bottom going into 15th
5pps x paused reps unsure of rep count
3pps x piston style reps for 50 taking spurts of rest at the top as needed but not racking (really just going for a nasty pump on that one after everything was so load dominate prior to – it worked)

Leg ext
Build up sets of 12 reps
Reaching 1 max set plus partials
One max back down set

Heel elevated DB front squat
100 x 11 dropped on 12th
Maybe like 30 second rest and went straight into bodyweight slow eccentric as many as I could – when done right and failing you will get to the bottom and literally not be able to move lol

Leave and contemplate my entire being of life for the rest of the day and next day lol
Every post leg day cycle for me lol

[Michaela Aycock]

Sunday 4/28/19

Weight: 139.6
High day diet again today for 3rd day in a row
(I say high day in comparison to my base diet, it’s not technically high lol)

Am fasted:
Cardio – 35 min stairs 20 min bike
Abs – Rope crunch 2 sets, Ab wheel roll outs 2 sets, hanging knee raises 2 sets
Stretching

Arms

Little change form a typical arm day for me but I liked it!

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

Ez bar bicep curl
Same concept of press down

Single arm overhead DB ext
Sets of 10 increasing weight until reaching one max set 30×6
Backdown set 20x ?

Single arm DB preacher curl on incline bench
Same concept of DB ext
30×7
20x ?

Tricep ext machine
Sets of 15 increasing weight until reaching one max set failing shy of 15 into single drop with slower tempo

Machine preacher curl
Same concept as machine ext

Single arm cross body cable ext
Start at 15 reps and go back and forth arms until failing at 8 reps
1 round

Single arm D handle cable bicep curl
Same concept as cross body ext

[Michaela Aycock]

Saturday 4/27/19

Am fasted:
Cardio – 55 min stairs

Matt advised to repeat high day diet again today
Weight was 139.2
I honestly think things have picked up and felt like I have looked leaner today

Delts

Not a lot of time today but a good session

A lot of warming up

Smith press
I did build up sets adding a 10 per side until reaching working weight – I needed to really be warmed up and sure I was ok to do the movement
“195” x 8 spot helped force final rep but let me fight it
“175” x rest pause set 6, 3, 2 + 1 eccentric

Seated cable press
Sets of 12-10 building up to working weight
1 max set
1 double drop set

Seated lateral raise machine
Sets of 15-12 building up to working weight
1 max set + partials
1 double drop set

Standing cable rear delt fly from high
2 max sets

Standing barbell rack press
Sets of 7 adding 10 per side until reaching 1 max set

Lying cable upright row
1 max set 20-25ish reps

Good day today
I was happy with how it went considering I’ve had a lot of scapula pain lately

I also seen an old friend of mine after training that used to do all of my body work and she worked on me
Massage, Graston, cupping, stretching
It really opened me up and made me feel a ton less restricted and stiff so I am very happy about that
The soreness of my pain is still there, but hopefully her opening everything up will be the ticket and the soreness will go away and I’ll be good to go!

[Michaela Aycock]

Friday 4/26/19

Weight: 138.4 new low

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

Matt advised me to follow our high day plan today – that is the same one I listed here about 3 weeks ago if you scroll back

Hamstrings

My hip had been doing better, still a bother, but better.
But today I was warming up with my mobility drills and went into a lunge and snap goes the hip smh. So, bad pain.
I was ticked lol but used the edge of the barbell on the smith machine to dig into trigger points in my glute and that seemed to help so I was actually able to train without it being an issue
Hurting bad now though lol
It’s nothing I am being stupid with, I take good care of it and am very cautious, it’s just an ongoing problem
Not complaining, just giving you guys insight here that I don’t otherwise share publicly

It was a good session and managed to improve some from last week so I am happy with that

Lying leg curl
Worked up to 1 max rest pause set
Maintain weight for second set but did a double drop

Barbell rdl
315 x almosttttt 7 lol
Was going to move on from there but had to wait on the leg press
275 x 8

Wide leg press w/ TIGHT bands
4 pps + bands x 17, 5, 3 rest pause set
3 pps + bands x bottom partials + full reps

Seated leg curl
Worked up to 1 max double drop set

Abductor + Adductor
1 round
To be honest I don’t know if I consider that I real working max round, I had nothing left to give lol

[Michaela Aycock]

Thursday 4/25/19

Weight: 140.2 new low

Am fasted:
Cardio – 35 min stairs 20 min recumbent bike
Abs – 3×25-20 kneeling rope crunches, 3x 15-12 Ab wheel roll outs, 1 max set hanging knee raises

Off training today
Chiro/Therapy appointment

Attached are photos from post cardio this am

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[Michaela Aycock]

Wednesday 4/24/19

Am fasted:
Cardio – 35 min stairs 20 min recumbent bike
Abs – 4 sets hanging leg/knee raises
Stretching

Trained arms today instead of back due to whatever is up with my traps/rhomboid
Not typical of me to avoid training something, but really no way around it
Very frustrating as I don’t know what’s wrong and therapy hasn’t aided
I am seeing someone else tomorrow though

Good arm day though, felt better than the one Saturday
Recorded for the site

I did everything as build up sets increasing weight with same rep count each set until reaching one top set that I failed before reaching said reps

Single arm D handle press down
Sets of 12 Increasing weight until reaching 1 max set shy of 12 reps

Smith close grip press
Sets of 7 until reaching 1 max set and did a rest pause for I believe 11 total reps

Lying EZ bar skull crushers
Sets of 10 increasing weight until reaching 1 max set to forehead and once failed reduced the weight and did behind the head to failure

Long rope press down into ext
No build ups just 1 max set

Seated single arm cable curl
Sets of 15 increasing weight until reaching 1 max set

DB alt hammer curl
Sets of 12 increasing weight until reaching 1 max set + a second set

Reverse grip ez bar curl into drag curls
No build ups just 1 max set

[Michaela Aycock]

Tuesday 4/23/19

Weight: 140.8 new low

AM fasted cardio 35 min stairs 20 min bike
Stretching
No abs today, they’re sore

Chest

Same gym, movements, sequence and equipment as two weeks ago
Lost 1-2 reps on my top sets this week in comparison
I’m also about 7lbs lighter than then

Slight incline smith press
225 x 5 racked it and then went again got a 6th and failed on the 7th
195 x 7, 3, 2 rest pause set

Incline hammer press
2 p + 25 ps x failed on 5th smh
2 p + 10 ps x 6-7

Seated cable fly
Sets of 7 increasing weight until reaching
1 max set into max double drop

Dips
1 straight set
1 rest pause set

No extra delt or arm work today as I’m attempting to rest whatever the heck happened to my rhomboid
No arms because I might train them tomorrow instead of back smh
So annoying as I have no clue what happened to it

Chiropractor/Therapy appt post training

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