lara.tasharofi
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Busy day ahead . Did 45 min of cardio and some ab exercises at home ( feels better for me on empty stomach)
Currently sitting in a allery center because my I can’t bearly breath through my nose.
Later I‘m going for a deep tissue massage to get rid of my muscular tension especially on my right arm ,neck and back. Really recommend that type of massage for regeneration and general well-being. It’s painful but helped me a lot during the years of heavy training.follow me on Instagram: lara_tasharofi_ifbbpro
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I would increase calories on training days so you can be sure you will have more energy during your training and you will also recover better ! ( my personal opinion)
I would recommend to run lower with the food prior but would place the cheatmeal as a post workout mealfollow me on Instagram: lara_tasharofi_ifbbpro
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Actually a rest day was planned but tomorrow is going to be busy so I went for a pull session today.
So this was my third day of training without a rest day. Normally I would avoid that.
So today’s pull session was focused on upper back / wideness
Started with reverse cable fly’s and than moved to cable pull downs (unilateral) to active my lats.
After that :
Pullups, bent over row (used the hex bar feels better in my wrist) , seated cable row, low row and finished with seated curls on incline bench & db dragon curlsfollow me on Instagram: lara_tasharofi_ifbbpro
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I also work as a PT in a gym and I know sometimes it’s nearly impossible to eat but I would choose instant oats with whey iso over an protein bar when I’m on prep for a show.
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45 min cardio on empty stomach + streching and foam rolling legs for recovery. Slept like 9 hours and post breakfast I had a little nap.
Decided to do a short push session.
Did some incline flys on the machine, shoulderpress, side lateral machine, side laterals on cable tower, triceps extension (cable tower), overhead extension (cable tower) movements like dips, tight bench pressing still produce to much tension on my wrist. Can‘t wait to going back to my training schedule.follow me on Instagram: lara_tasharofi_ifbbpro
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I think both are a good carb source for your pwo meal. I tried both, currently I‘m eating cooked oats and whey. Tastes great & simply made 🙂
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Today was busy but very productive. 40 min cardio on empty stomach, high carb breakfast (200ml egg whites, 1x egg, 100g oats, 100g skyr) some hours of work, again food ( instant oats 70g, whey iso 40g) and a an intesive leg workout.
Today’s workout :
Donkey raise
Seated leg curl
Adductor
Abductor
Hacksquat
Single leg leg press
Glute ham raise machinePost workout I ate 100g oats +40g iso whey
Next meal was 100g chicken +500g potatoes!
Last meal will include 30-40g of protein and 20g fatsLegs on fire and sore the next three days will be hell 😉
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Hi Lara, her physique is really impressive. Congratulations on such a good job
Thank u 🙂
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Last x-ray examination of my wrist today. Everything healed well, doctors told me my wrist is completely recovered but it will still take some time until the light pain and tension (some movements) are getting better.
Currently I took a break from all supps
and slowly I recognize that my body needs more rest than before.
Very tired and sore at the moment, trying to sleep as much as possible, eating all my meals, doing my cardio, stretching and trying to recover from the last upper body sessions.follow me on Instagram: lara_tasharofi_ifbbpro
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If your calories and macro nutrients are the same and if you are in a deficit it will make no difference.
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PULL today, changed from deadlifts to supported t-bar row because my lower back was still sore from deadlifts (monday) .
Strength went up again, pretty happy with the progress and since I increased my cardiovascular training (non fastest) my general condition got better.Tomorrow I’ll take another rest day because I planned a heavy leg session on saturday. Finally ready for this and believe me I really missed that feeling
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Definitely yes but as Meg said be sure that the execution of the exercise is right before switching to another
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Really needed restday for me! Slept like 8 hours woke up sore af ! So first thought was weight went down ( currently my bodyfat percentage is lower than in my last offseason so it’s easy to recognize changes real quick)
Weight went down again so I decided to eat whenever I’m hungry (the same food but higher in carbs) .
Problem at end of the day I wasn’t that hungry! Didn’t expected this because I love to eat especially little refeeds.
Also did some stretching after my cardio (45min, bike) . Work wasn’t stressful neither so perfect rest day so tomorrow’s pull session will be great 🙂follow me on Instagram: lara_tasharofi_ifbbpro
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Hi ! Very individual and depends on many factors but when you lower your training volume and you recognize that you can’t recover enough you already have the answer to your question . Hitting legs twice a week full recovered is in my opinion way much better than 3 times a week with not enough recovery !
I have been training legs 3x a week during my recovery of my wrist, obviously high volume training.
Currently training them twice a week 🙂follow me on Instagram: lara_tasharofi_ifbbpro
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2nd real push session post surgery, can‘t lift as heavy as I want.. pretty annoying but I could increase weight at some exercises like shoulderpress and incline chestpress so another step forward !
Didn‘t wrote down my lifts since months because there were no reason to do it.
I guess know it’s the time to change that 🙂follow me on Instagram: lara_tasharofi_ifbbpro