lara.tasharofi
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legs today ! shoulder is still a little bit stitchy so we switched from frontsquats to backsquats in the smithmachine !
-squats (smithmachine)
-legpress (near low stance, with bands)
-seated legcurls
-adductor
-sumo squats (t-bar) with focus on glutes because we don´t have an adductor in our private “gym”
tommorrow rest and massage 🙂follow me on Instagram: lara_tasharofi_ifbbpro
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doing three different variations for shoulder presses def caused some fatigue but it sounds weird that you can´t even do lateral raises with your right shoulders ..however give your upper body some time to rest and look how you feel the next time!
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Hi Rodrigo! I´m no doctor or physiotherapist but if some exercises causes you pain I would avoid them until I really know what´s going on! talk to your physiotherapist which exercises will be helpful but there´s absolute no reason to stop training! you don´t have to deadlift or squat to built a great physique !
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you have good results with your current split so I would not change it?!
-take a look at your execution/form which is most of the time the problem when bodyparts are lacking
-be consistent with your diet & recoveryfollow me on Instagram: lara_tasharofi_ifbbpro
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you looked amazing Corinne! I was truly shocked by the decision from the judges but as you said the wpd has changed since wbb is back ! really looking forword to watch your journey!
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no lower back pain ! yay! did push today, right shoulder stitchs a little bit but I know the reason is my right wrist ( which was broken and needs extra mobility work), gonna see my masseur on monday, he´s an absolute genius and helps me soooo much with that 😉 if my back allows me to train it will be legs tomorrow !
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the setup looks good to me but as Jimmy and Oscar mentoined be careful with volume! 2-3 sets should be enough
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lower back was a little bit itchy today so I decided to not train ONLY legs, means I did a pull/leg combo with no lower back loading ! I have really learned from my mistakes and even if it takes more time I will not risk another injury ! training was good, lower back pain is still there but not getting worse!
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I tried also the upper/lower split which was excellent explained by Jordan in the video on the site!
your split looks fine to me but I would place the rev hyperextensions (lower 2) not between the two main movements (RDLs and Hacksquat), in the end of your workout it will not take away too much energy from your big lifts 🙂follow me on Instagram: lara_tasharofi_ifbbpro
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if appetite goes down I would try to switch to other foods (with same macros) and try to make it as tasty as possible 😉 but to answer your question, if you can digest it well it´s no problem.
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Hi William! very impressive physique for your young age!
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everytime I see such great athletes on stage it really reminds me of how I miss the stage but it also reminds me of how hard I have to work to get there! atm things are finally going well, lower spine is healed and we are slowly improving 🙂 a overall balanced look or let´s say symmetry is now my main goal.
today was also a rest day, I felt a little bit sick yesterday so we decided to take another day off !follow me on Instagram: lara_tasharofi_ifbbpro
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don´t focus on the scale too much, weight fluctuations could have many reasons (stress, hydration, sodium, training intensity ..)
very smart decision to do a reverse diet but I would add more than 100 calories, your metabolism works right now and you def need more food to grow, I would add 200 to 250 cals and see how your body response!
monitor training performance, recovery and condition and when needed you can go up again!follow me on Instagram: lara_tasharofi_ifbbpro
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of course it´s okay but if you only drink this because of the flavour or because you just don´t want to drink only water you can add a fresh lemon, mint or berries to your water 😉
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as you said it´s all you can do at the moment which is also totally okay during off season
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