[lara.tasharofi]

I really don´t know if training only one side will cause imbalances,I had a broken wrist and wasn´t able to train my upper body for 3 months. is it frustraing ? yes def but let your hand heal and keep an eye on your diet/intake. you will not loose much and be you will comeback soon. it´s just a matter of time!

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[lara.tasharofi]

absoulutley no problem to switch to another carb source

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[lara.tasharofi]

There’s a great video in the education section about how to setup a push/pull/leg routine and of course a lot more information about training, diet, energy balance

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[lara.tasharofi]

Sooo I decided to do lower body today, my back especially my neck are still very sore and to train them wouldn’t be smart ?
Also switched from hacksquat machine to leg press because the hacksquat puts a lot of pressure on my neck ! Training was okay, I’m not happy with my logbook numbers because I got weaker in the last couple of months ( lumbar spine injury) BUT I’m patient and I know I’ll be back in some weeks 🙂

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[lara.tasharofi]

Rest day , had a great and also very painful deep tissue massage 🙂 but the it’s necessary and also part of the game 🙂
Later some PTs and currently on my way home, really looking forward to enjoy the rest of the day on the couch. Tired but happy ! Not sure if I’ll train tomorrow, depends on how I’m felling ?

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[lara.tasharofi]

My adductors need more size so I prefer to train them at the beginning and of course it’s a perfect isolation exercise before a squat movement

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[lara.tasharofi]

For lat width I prefer pull downs, pull ups, pullovers, lat focused single arm cable rows

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[lara.tasharofi]

Push III today
DB shoulderpresses for the first time in months, expected nothing, turned out I didn’t loose much strength, yay!
The rest of the session was also good, side delts need to grow so I really try to focus on execution and tempo.

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[lara.tasharofi]

Yes! Yet I prefer the COR from trainedbyjpnutrition because they have really nice flavours like chocolate hazelnut or salted caramel

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[lara.tasharofi]

REST day again, had a lovely morning with lots of time, I really enjoy being for myself .. big walk with Nori and then fasted cardio and mobility work for my upper back 🙂
now food prepping and later off to work ! tomorrow push with a client of mine, can´t wait to train again !

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[lara.tasharofi]

are the 200g the uncooked weight ? if yes this is a lot of food before bed which is probably the cause of the stomach cramps
I would switch to something lighter like cream of rice with whey as example or stay with your previous meals and make them higher in calories (not in volume)

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[lara.tasharofi]

Pull III today
– lots of scapula activation
-lots of wrist mobility

Then
-latpulldown machine
-cable rows
-low rows
-Hyperextension
-rev fly machine
-spicer curls
-rev curls
-abs

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[lara.tasharofi]

I would do both in two different rotations. Yet it’s not necessary to do a free weight row to make progress.
A chest supported row where you can’t ‚cheat’ helped me a lot to put size on my tiny back 😉
The most important thing is to execute both variations perfectly

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[lara.tasharofi]

Nothing wrong with that 😉 looks good to me!

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[lara.tasharofi]

Hi Tobias !
you are already in a good position but I would continue until u see more details (abs, shoulders)

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