[lara.tasharofi]

Pull today 🙂

Recorded myself during the bent over barbell rows to make sure execution is on point! I used the ez bar (undergrip) which is a little bit difficult for me since my surgery (wrist) BUT I was stronger than the last time and the movement was much better !

Yesterday’s treatment (cupping) and deep tissue massage helped me a lot to get rid of the tenseness in my pectoralis which is always a little bit annoying during posing.

Really recommend treatments to make sure posing, flexibility is good and of course to prevent injuries:)

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[lara.tasharofi]

Have you thought about a fixed rest day after legs ? Now your getting strong strong , it may help your overall recovery , if you can make it fit the structure of the sessions

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trainedbyjp@hotmail.co.uk | http://www.trainedbyjpclothing.com – The most anabolic clothing ever! |

http://www.trainedbyjp-nutrition.com – highest quality supplements on the market.

Yes Jordan def will do that, I have learned my lesson ????????

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[lara.tasharofi]

Happy new year ????
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my instagram : @riedl.hermann

Happy new year Hermann ????????
How was your New Year’s Eve?
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Instagram @lara_lein89

[/quote]
Very quiet. Stayed with my sister and went to bed early. Today was training day. And yours?

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my instagram : @riedl.hermann

[/quote]
Sorry didnt saw your post ! We had also a quiet New Year’s Eve , on the next day of course we hit the gym ???? how’s your improvement season going Hermann ?

follow me on Instagram: lara_tasharofi_ifbbpro

[lara.tasharofi]

You’ll lose bodyfat if you are in a deficit , if you’re eating extra 300calries which you burnt with cardio that would be senseless expect you’re losing weight too fast

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[lara.tasharofi]

Rest day, 40 min of cardio, some sets of vacuum exercises and now off to work, later I’ll see my physiotherapist

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[lara.tasharofi]

Hey Tom !
3200 calories are not really high .. you can post your current meals ! maybe switching to more calorie dense food will help 🙂

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[lara.tasharofi]

for todays push session I decided to only do machines, felt exhausted from yesterday (legs)
– seated side lateral raises (gym80)
– HS shoulerpress machine
– inlcine chestpress
– seated tricepsoverhead press
– lying side lateral raises (cable)
– ez bar tricepsextensions (cable)
– leg raises (2sets)
– cable crunches (2sets)
– ab wheel (2ets)

weight went down from 75,5 to 73,3 quick drop but I expected that, the week before prep has started I enjoyed more food than necessary, weight went up quick but also down quick .. just water 🙂

will post my current macros / meals in my diet plan section so for everone´s who´s intrested take a look and ask some questions 😉

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[lara.tasharofi]

Legs today, very good session
-adductor machine (80×8, 90×6)
-single leg lying legcurls (17,5x 8 , 20×6)
-reverse banded hacksquat
(270×6, 240×6)
-single leg legpress (110×8 3 sets)
-reverse lunges (smithmachine)
(60×8, 90x 6)
-abductor machine (90×8, 95×6)

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[lara.tasharofi]

Hey Alex !
My post workout meal is always the same even if it is the last meal of the day.
I would switch to cream of rice, rice instead of the square bars

follow me on Instagram: lara_tasharofi_ifbbpro

[lara.tasharofi]

Hey Simon !
Never did this just because it was not necessary.. if you can’t get all your calories in during the day and this doesn’t interrupt your sleep go for it

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[lara.tasharofi]

Rest day for me. I’m feeling better than expected but had a lot of sleep . My secret for getting big ???? sleep 8-10h per day ????

Had a lot of work to do today, some PTs and check ins with my athletes and know I’m on my way home but work is not done.. means programming training schedules yaaayyy ????

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[lara.tasharofi]

Hey Alva
I wouldn’t change training or intensity just because I’m in a deficit. The best way to hold tissue is to train like u used to and try to hold strength as long as possible. If recovery suffers reduce volume 🙂

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[lara.tasharofi]

Had a great pull session with a client of mine. She’s an upcoming bikini athlete but not afraid to train with me 😉 jk I love to train with people who are driven as me no matter which goal they have 🙂
Today’s workout :
-reverse db flys
-wide grip lat pulldown
-chest supported tbar row
-single arm panatta row
-deadlifts
-hammer curls
-machine curls

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[lara.tasharofi]

I need to buy you some new shorts and shirts, which are’nt even tight.
Sitting on the treadmill looking at your nearly exploding leggings makes me feel weird <3<3<3

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Instagram @wottison | http://www.trainedbyjpclothing.com – The most anabolic clothing ever! |

http://www.trainedbyjp-nutrition.com – highest quality supplements on the market.

????❤️

follow me on Instagram: lara_tasharofi_ifbbpro

[lara.tasharofi]

I prefer longer breaks between cycles 8-12weeks to make sure my body is fully recovered, adding anavar back in the last 8 weeks of prep will help u to recover better and hold more tissue

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