[lara.tasharofi]

Rest day for me, still tired and a lot of work to do, I’m really not mad at all, tomorrow I’ll feel much better and ready for tomorrow’s pull session ????????

Prep for my pro debut starts on Saturday ! Can’t believe how time flys ????

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[lara.tasharofi]

Hey Sam 🙂
Small imbalances are normal, I have had a problem with my right lat caused by my broken wrist (right hand), felt like I can’t contract the right lat as good as the other side.
My chiropractor and my sport therapist helped me a lot .
They showed me some exercises to strengthen my rotator cuff and of course deep tissue massages

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[lara.tasharofi]

Hey Brandon, I really like the band five finger death punch they have a lot of good songs for a nice workout. My favorites are battle born, burn mf and lift me up.

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[lara.tasharofi]

Great push session yesterday , a short workout but effective ????
Today is rest day, time to recover from a funny party night.

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[lara.tasharofi]

Carbs and protein are necessary post workout but carbs like cyclic dextrin def not pre cardio. Sustain from trainedbyjp nutrition sits very well and I don’t feel bloated during my workout.

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[lara.tasharofi]

Hey Matthew !
There’s no problem to combine these two meals but as you mentioned I would keep the P for meal 4
Meal 3&4 =60C/44P/18F
Meal 4=44P

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[lara.tasharofi]

Push today with a client of mine 🙂
Later today we are going out , this happens once a year I guess but my best friend is in town and diet starts next week so it’s time to celebrate a little bit, tomorrow is rest day of course ????

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[lara.tasharofi]

Hey Dean !
This isn’t a lot of food, the setup looks good.. now it’s up to you, eat your meals, do your cardio and training. I guess you never have eaten structured so you don’t know how much calories you have eaten on a daily basis.

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[lara.tasharofi]

Legs today, wasn’t bad at all but still felt a little bit weaker than last session, I guess my body wasn’t 100% ready but still managed to hit my numbers.
Last leg workout was too intense and my cns was crashed :/
Today’s exercises:

-adductor machine ( 85×10, 95×6)
-single leg lying legcurls (17,5×8, 20×6)
-reverse banded hacksquat ( 240×8, 260×6)
-single leg legpress ( 100×10, 120×8)
-hip thrusts ( 120×10, 140×6)
-glute kick back machine ( 20×8, 17,5×10)
-donkey raises (115×8, 105×10)

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[lara.tasharofi]

Hello everyone ????
Had a great pull session today, weight is around 74kg atm which is my all time high ????
Hopefully it’s not only fat and water ???? but body composition and bodyfat percentage is still good so fuck the scale ????

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[lara.tasharofi]

As long as your heart rate is around 130-140bpm it doesn’t matter imo , beside that keep an eye on your recovery , for me the stairmaster is during my prep too much and my legs are sore all the time so I switch to the bike

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[lara.tasharofi]

Hey everyone ! Rest day for me , 45 min of cardio in the morning , a lot of very delicious food and a lot of work at home, literally cleaned the whole flat ????
Can’t wait for tomorrow’s pull session 🙂

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[lara.tasharofi]

Hey Paul ! Of course it’s possible to get in better shape even if your budged is limited and doing what you love is never a waste of time !
The basic foods which u need are not expensive and supplements are not essential.

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[lara.tasharofi]

Merry Christmas !!!
Had a great push session and know it’s time for some good food with the family .

Today’s workout :
Decided to do more machines because my legs are still fucked up ????????‍♀️
-warm up
-gym 80 Shoulderpress
-db side laterals
-incline dB press
-hs seated side laterals
-french press (sz bar)
-dips
-rope dual push down
-abs

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[lara.tasharofi]

Hey Adam !
Doing the same machine twice a week is totally okay but I would def change foot placement or use a resistance bands, what also works are different rep ranges and of course rest Pause or drop sets

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