[lara.tasharofi]

legs II today, finally training again
todays setup
I´m gonna start with two biceps exercices to have more volume over the week (due the current situation I´m not able to train as often as I used to)
then..
-legpress
-squats
-single leg legextensions
-seated legcurls
-hip thrusts
-addcutor
-calves

CURRENT bodyweight is 72kg which are 158,7lbs
some of the competitions for 2021 are already in the ifbb calender.. doesn´t look that good.. most of them are in the USA, I´m still waiting for 2brospro they are always very good organized and they setup really good shows

attached I´ll post the current calender for 2021 which isn´t complete

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[lara.tasharofi]

Hi EVERYONE! maybe some of you have noticed that my plans for this year were postponed because of the lockdowns worldwide … BUT we don´t quit!!! I really looking forward to finally step on a pro stage in 2021 🙂
As always I´m gonna document my journey here ! Unfortunately we have a second lockdown here in Austria but I got the opportunity to train in a private gym for the next couple of weeks 🙂
I´m gonna post my current diet and training here, whenever there´s a question ! ask away!

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[lara.tasharofi]

second rest day 🙂 upper body is fully recovered and I´m feeling ready for tommorrow 🙂 life in general has slowed down a lot the last couple of days and I´m trying to enjoy this yet we plan to finally compete in 2021 and I can focus on this more than ever !!!

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[lara.tasharofi]

exercise selection and volume looks very good to me ! keep an eye on recovery and on your progression when you train every other day!

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[lara.tasharofi]

depends on how you currently look and how much time you is left but I would start with 4500 on TD and about 4200 on NTD and see how things going !

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[lara.tasharofi]

post push session I had a deep tissue massage again, wowwwww! I´m feeling really tired but good! sooo we start our second lockdown with a rest day, some cardio and vacuum training done, big walk with Nori and now a little bit of office work, Nori also helps me with that 😉

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[lara.tasharofi]

I have issues in the past with cheaper protein powder..but since I´m using the iso whey from trainedbyjpn I haven´t got any problems at all..you have already eliminated all factors expect the protein powder, invest in a high quality product!

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[lara.tasharofi]

when are your rest days? push pull legs repeat does this mean no rest in between?

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[lara.tasharofi]

I really looking forword to try this (paientlly waiting for the dial in) BUT I have heard that this combo is lit !!!!

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[lara.tasharofi]

there´s no true or not true..if this works for your friend, fine..he´s probably gifted with a very good genetic..but for most of the people this won´t work!

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[lara.tasharofi]

Push rotation III today
-db shoulderpress
-pec dec switched to lying pec dec with dbs
-db pullovers for chest
-lying side lateral raises (cable)
-upright rows (smithmachine)
-triceps kick backs (cable)
-triceps extensions UG

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[lara.tasharofi]

Hi Shaun, lot of whole eggs in your diet, I would reduce fats especially around training , as example cream of rice with whey and some fruits will be easier to digest and more useful during your workout!

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Hi Lara, so remove the eggs pre training, use something like chicken/tuna? And swap oats for ground rice too?

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Jacko

[/quote]
How your pre workout should look always depends on the time frame between pre workout and training and of course if you can digest it well ! You can eat chicken/tuna with rice for pre, personally I would need 1,5 hours to feel ready for training after such a meal, cream of rice with whey would be much easier for me to digest so I would take this for my pre !

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[lara.tasharofi]

Hi Marcin, when you´re still able to train lower body I would stay with your current macros, you will not be able to train your upper body so you will def have more rest days which should be lower in cals! what´s really important during this time is to stay on track with your diet, then you won´t lose much tissue and of course you´ll keep a good body composition !

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[lara.tasharofi]

trained legs today, really goood session, had to change some things because we do not have all of the equipment but that´s my smallest problem atm… strict lockdown starts on tuesday, for the next 3 weeks.
tommorrow will be my last PT for the next couple of weeks, yayyyy..but I have lot of work to do beside that or let´s say it otherwise I created some work for me, I want to level up my posing and I wanna learn also all of the bikini, wellness and figure posese (NPC). I´m going to join Emma Hyndmans online posing coaching programme, excited 🙂

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[lara.tasharofi]

pull today 🙂
warmed up with cable pullovers and scapula pull ups
then
– horizontal row (sterling)
– low row (not available; so I did a low row version on the bench with DBs)
– pullover machine (also not available) so I went for pullovers with plates
– latpulldown (undergrip)
– upper back rows (cable)
– standing barbell curls
– conc. curls

training was really cool, yesterdays treatment helped me a lot 🙂

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