lara.tasharofi
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Higher frequently but be sure you recover between the workouts (nutrition, sleep should be on point + active recovery mobility, streching , cardio )
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nice pull workout today !
-reverse cable flys
-latpulldown
-isolateral row
-chest supported tbar row
-cable row
-bicep curl machine (single arm)
-rope curlsWeight went up a little bit since saturday cheat meal and sunday high carb day .. recognized that my bodyfat is a little too low since my off season has started ! Slowly increasing food since my training becomes more challenging .
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Rest day today, nothing fancy just cardio +abs and lots of rest 🙂
Talked to my coach Stefan Kienzl some days ago because he is so happy with my recovery and progress.
In his opinion I should step on stage in autumn but I’m a little bit uncertain because I’m still not 100%
We decided to wait till end of mai but I will not rush myself !follow me on Instagram: lara_tasharofi_ifbbpro
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Step by step ! First create a split which is possible in the long term. I would recommend a full body split with lots of compound movements .
Same with diet , don’t rush, change your eating habit slowly to avoid bingeing.
Drugs are not necessary at the beginning you will getting stronger anyway just by eating the right foods and training 🙂follow me on Instagram: lara_tasharofi_ifbbpro
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Epic cheat meal today .. burger and fries not my typical cheat meal usually less fat higher carb meal.
50 min of cardio on empty stomach , lot of work with clients and a push session earlier 🙂follow me on Instagram: lara_tasharofi_ifbbpro
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Be sure you use high quality whey when there is no other option (way much better than eating nothing)
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Rest day , back is sore but happy about the good workout yesterday!
Did 50 min cardio and some vacuum variations . This two things become my morning routine just to start my day right 🙂follow me on Instagram: lara_tasharofi_ifbbpro
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Today´s pull session will be :
reverse fly´s on cable tower (chest on bench)
pullover machine
pull up machine
bent over barbell rows
seated cable row
seated cable row single arm (lat focus)
spider curls
conc. curlsIntra workout I will use
30g SUSTAIN Intra
18g MPS MAXTime to attack my weak spots!
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what helped me a lot is doing vacuum every second day and simple bodyweight movements like reverse crunches and simple crunches !
My core control is better than in the last prep and I´m currently doing a off season. Always be sure to do a slow controlled movement & be sure you´re breathing right !follow me on Instagram: lara_tasharofi_ifbbpro
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exactly !!
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I guess if you can control your craves and just eat 200g (as example) & they fit into your caloric target why not ?
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There are days when I feel hungrier than on others especially when I’m working more (physically) or sometimes one day after a exhausting leg or back training than I increase carbs in one of my meals!
On ‘normal’ days I’m sticking to my plan !
I would recommend to check if your daily activities are similar, if your hydrated, enough sleep ?follow me on Instagram: lara_tasharofi_ifbbpro
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Hey everyone !
Did legs today
Seated leg curl
RDL
Reverse lunges (smithmachine)
Horizontal leg press
Single leg lying hamstring
Single leg leg extension
Seated calf pressStrength went up at RDL, very happy about that because I haven‘t done them since 3 months so I guess that’s pretty cool.
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What supps would you usually run off season and into a contest?
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M1234T@protonmail.comWhat do you mean exactly? 🙂
follow me on Instagram: lara_tasharofi_ifbbpro
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Personally I would still choose high carb meals around my training and high fat meal as my last but really depends on what works best for you !
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