[Michaela Aycock]

Sunday 4/21/19
Am fasted cardio: 35 min stairs 20 min bike
No training

Monday 4/22/19

Weight 141.6 new low
No cardio
Stretching

Quads

Warm up leg ext & leg curl

Smith back squats
315 x 12 non stop reps
315 x 8 paused reps

Leg press
7pps x max rest pause set 15ish initial reps piston style
5 pps x max straight set paused reps

Leg ext
1 max rest pause set
1 double drop set

Single leg pin loaded press
Build up sets of 12-10 until reaching one max straight set

Leg ext feet touching
Into
Heels elevated 100lb DB front squat
1 max round 15ish reps each

[Michaela Aycock]

Saturday 4/20/19

Am fasted:
35 min stairs 20 min recumbent bike
3 sets hanging leg raises
Stretching

So the way I had been treating my off season was I would either train arms on Sunday, or if I felt the need I would pair them with Delts Saturday to be able to have Sunday off
The second off day is good, but as you all know by now I really prefer to train arms individually
Now that I am in prep, I feel the second off day is beneficial, and plus both last Sunday and this Sunday I have needed to take off for other things to do like Easter with family tomorrow
However, I really feel like my arms need more attention than the secondary work I do through the week
So moving forward I need to decide if I want to move to a 3 on 1 off split so I can have 2 rest days and an arm day, or figure something else out as I’m not really a fan of 3-1 as I like set days for schedule reasons so I just gotta decide what I want to do
I’m just rambling thoughts here lol

Said all that to say since I needed Sunday off last week and this week, last week I did primary Delts with secondary arms, this week I made arms the primary focus as anyways I thought it would be a good idea to rest Delts for that pain in my rhomboid I mentioned on back days post this week

Arms

I recorded this one for the site, as I am due to post a training video and arms are up for that rotation
But to be honest it wasn’t the greatest in terms of my pump and connection today

Rope press down
Worked up to 2 max sets leaning forward into ext once press downs failed

Close grip smith press
“185” x 8, 3, and the dang lever on the bar got stuck and I couldn’t get it off for a third attempt, even tried standing on the bench and deadlifting it up lol
185 x 8 last two were spot assisted

Seated DB overhead ext
80 x 9 my goal was 12 but they just failed

Pin loaded dip
1 max double drop set

Cable rope curl
2 max straight sets

EZ bar curl
Sets of 7 adding a 10 per side
3 10’s ps x 5 dropped to 2 dropped to 1 for reverse grip

DB alt hammer curl
1 max straight set
1 max double drop set

[Michaela Aycock]

Thursday 4/18/19
Am fasted:
Cardio – 35 min on stairs 20 min on bike
Abs – 3 sets kneeling rope crunches, 2 sets Ab wheel roll outs, 1 set hanging leg raises
Stretching

Off training

Friday 4/19/19

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

Hams

Lying leg curl
1 max rest pause set
1 max reduced weight straight set

Barbell rdl
315 x 7
275 x 7

Leg press
High wide foot placement
Banded
4 pps + bands x 14 + 1 forced
4 pps + bands bottom partial reps into a single drop set

Seated leg curl
1 max straight set

Adductor
Stack x 8
Stack x 6 into double drop

Abductor
Sitting back into leaning forward
1 max set

[Michaela Aycock]

Wednesday 4/17/19

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

Back

Not a good day on my standards
I’ve somehow managed to obtain a bad pain behind my right shoulder blade
No clue how, just popped up last week after a chiro appt, thought it was just a soreness that would fade but it’s persisted
Such is life haha

Hammer strength pull down
2 p + 25 ps x 10
2 p + 25 ps x 7

Single arm DB row off incline bench
110 x 8-9
100 x 8 slower tempo

Reverse grip EZ bar row
4 25’s ps x 8
3 25’s ps x 11

Cable pullover
Build up sets of 10 to one max set

Assisted pull up
Wide grip into close grip
1 max set

Hyper extension
1 max set holding a 25 and then dropping to bodyweight

Machine preacher curl
Worked up to one max rest pause set

Cable rope hammer curl
3 sets 15-12 reps

[Michaela Aycock]

Tuesday 4/16/19

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

Chiropractor / therapy appointment post training

Chest

Slight incline smith press
225 x 7
195 x 9 paused reps

Incline hammer strength press
This one definitely feels heavier than the one I used last week at a different gym
2 p + 25 ps x 5.5
2pps x double drop

Incline DB fly
50’s x 8
40’s x can’t remember

Pin loaded dip
Leaning forward for chest with handles wider
Into sitting back for triceps with handles closer
Worked up to one max round

Tricep ext machine
Worked up to one max set

Cable long rope press down
3 hard sets 15-12 reps

Cable overhead ext
Bent over facing away from stack
Worked up to one max double drop set

If I’ve said it once, I’ve said it 100 times lol but i really am not a fan of NEEDING to pair body parts together, but I need to take this Sunday off again so I won’t have an arm only day again this week so did some tris with chest today and will again Saturday with Delts

[Michaela Aycock]

Hey Max!

Post some starting photos so everyone can visually follow your comeback!

[Michaela Aycock]

Sunday 4/14/19 off training
Am fasted cardio 35 min on bike 20 min on stairs

Monday 4/15/19

Weight: 143.2 new low

No cardio
Stretching / corrective exercises

Quads
Different than my usual as for movement selection/order, but it was good and quads took a beating

Warm up hip mobility/stability drills

Leg ext
Work up to 1 max rest pause set

Leg press
Feet low
Slow controlled eccentric, pause in hole, explosive concentric, no full lockout on knee
2 max sets 17 & 13 reps

Smith machine back squat
Feet elevated on 20° prime solo wedges
Slow controlled eccentric, pause in hole, controlled concentric, really aiming to contract quads through entire rom – that goes for all movements
No breaking tempo
225 x 11
225 x 8 x drop to 135 x unsure of reps

Adductor
Worked up to 1 max rest pause set

Single leg leg press
2 max sets 8 & 11 reduced weight on second

[Michaela Aycock]

Saturday 4/13/19

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

Delts and arms
I really don’t like pairing the two together, but chose to today so I can have an off day tomorrow

Plate loaded hammer strength press
2 p + 25 ps x 7
2 p + 10 ps x 8

DB lateral raise
Sets of 10 increasing weight until reaching one max set 30’s x ~10
20’s x unknown reps pausing each at top

Pec dec rear delt fly
Sets of 12 increasing weight until reaching one max set
Maintain weight second set and do a double drop

Tricep rope press down
2 max sets + leaning forward into an ext once press down contractions fail

Close grip press
1 max rest pause set

Ez bar overhead ext
Build up sets of 10 increasing weight by 10lbs until reaching one max set for less than 10

Dips
One max set

Machine preacher curl
1 max straight set
1 max rest pause set

DB hammer curl
Sets of 15 increasing weight by 10lbs until reaching 1 max set

[Michaela Aycock]

Friday 4/12/19

Am fasted
35 min cardio on stairs
Stretching

Hams

Warm up with hip mobility and stability drills

Lying leg curl
1 max rest pause set
1 reduced weight straight set

Cybex squat press
10 pps x 12
8 pps x bottom partial reps + full reps

Barbell rdl
Build up sets adding 25 per side at a time
295 x 8

Seated leg curl
Worked up to one max double drop set

Adductor
Into
Abductor
Build up sets until reaching
1 max rest pause set on adductor
Straight sets on abductor

[Michaela Aycock]

Amy – Thank you!
I can make a video on this!

[Michaela Aycock]

Diet update as of 4/12/19
AM weight: 145.4

Posted below is my daily base diet along with notes of what has been adjusted to it this time
Initial plan was started 5 weeks ago now, and this is the second change to be made
The other is listed previously in the log!

Photo attached from this morning upon waking

Cardio has been increased from
35 min 6x/week
To now
55 min 6x / week

Meal one:
150g egg whites
80g chicken
Peppers/onion mix
40g oats

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

Intra:
Removed intra carbs

Meal three: (post training)
100g gold potato
112g 96/4 beef
(Dropped 50g potato)

Meal four:
70g jasmine rice
112g chicken
(Dropped 40g rice)

Meal five:
112g chicken
40g avocado/guac
green beans
(No changes)

Meal six:
150g white fish
Asparagus
(No changes)

Attachments:

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[Michaela Aycock]

Thank you, Jared
I have posted my ending off season diet, initial prep diet, updated plan, and high day plan all in this thread!
Along with a set of check in pics!
I update Matt tomorrow so I will post anything new after that!

[Michaela Aycock]

Wednesday 4/10/19

Am fasted:
Cardio – 35 min on stairs
Stretching

Back
Didn’t have a whole lot of time today, but made it count and had a good one

Wide grip cable pull down
1 max rest pause set
1 max reduction set

Bent over barbell row
Been a minute since I’ve done these and did so very carefully, no all time pr but they were successful
225 x 9
225 x 7

Single arm DB row off incline bench
110 x 10 more explosive reps
100 x 7ish (I think) more strict controlled reps

Cable rope pullover
Sets of 10 increasing weight until reaching one max set

Reverse grip plate loaded low row
1 max set into a double drop

Rear delt fly
Into
Cable face pull
2 rounds 15-12 reps

[Michaela Aycock]

Tuesday 4/9/19

Am fasted:
Cardio – 35 min on stairs
Abs- back supported knee raises 4 sets, plank
Stretching

Chiropractor appointment post training
Also did some breathing drills as he learned a new technique that if one of the lungs isn’t functioning properly it affects certain rotational body mechanics, and through the few tests we did there was some apparent weaknesses and once we did the breathing exercises, re tested those areas and they were fixed. Really weird, really cool lol

Chest

Slight incline smith press
“225” x 6
“195” x 6, 3, 2 rest pause set

Incline hammer press
2 p + 25 ps x 6 + few partials
2 p + 10 ps x 7 + few partials

Incline DB fly
55’s x 7

Dips
1 straigt set
1 rest pause set

Free motion seated cable fly
1 double drop set

Seated lateral machine
Build up sets of 15 until reaching one max set plus partials

Cluster set
Straight bar tricep push down
Ez bar curl
Rounds of 12 increasing weight until reaching 1 max round

[Michaela Aycock]

Monday 4/8/19

No cardio

Quads
Warm up with hip drills

Barbell front squat
No pr’s today.
275 x 7 dropped 8th on the rack
275 x 7 partner helped guid 5-7 up
225 x 9 paused reps dropped 10th on rack

Cybex squat press
Feet low and shoulder width stance
8pps x max rest pause set piston style reps
7pps x max straight set slower more controlled reps with pause in hole
(Sorry I don’t remember exact reps)

Cluster set
Leg ext
Into
Cybex squat press sissy squat style reps
2 rounds 12ish each

Walking lunges
Holding 25 lb plates in each hand
2 x 24 reps (difficulty but not true failure)
1 all out failure set

[Author]

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