[lara.tasharofi]

40 min of cardio in the morning and after breakfast I trained legs 😉

todays exercises (LEGS III)

-adductor
-abductor
-seated hamcurls
-high stance leg press
-squats
-single leg legpress
-single leg glute ham raises

and know my legs feel like jelly xD

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[lara.tasharofi]

I think 4x a week will be enough

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[lara.tasharofi]

It´s no problem to train in an gym with no atmosphere when the equipment is good.. but I would always prefer a place where people push each other, want to progress!
I´m currently in two gyms and it takes me more than 30min to both but totally worth it!

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[lara.tasharofi]

I also had issues after I broke a part of my wrist, even if everthing is heald and okay there is always a little bit of fear
but do not stop doing this exercises just because of an accident. Take your time, start with lower weights, more reps and perfect execution.
your self-confidence will come back 🙂

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[lara.tasharofi]

Hey Sam
All the best for today, enjoy your time on stage!

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[lara.tasharofi]

sounds like you need to rest a little bit more! take two extra rest days in a row and try to recover! I don´t think a deload is needed when you still progressing but more regneration will def help you

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[lara.tasharofi]

I love my breakfast in off season and in prep.

When I have a little bit more carbs I make selfmade protein pancakes

During off season :
– 100g oats
– 4ts of fat free greek yoghurt
– 100-200g fruits
– 250ml eggwhites
– 2 whole eggs

mix everthing togheter ( expect the fruits) and let it rest for 10-15 min, put some stevia in it and bake it in a pan on the oven, do not turn
the cake around, just let it cook on low temperature and but the fruits on top (berries)

during prep:

60g oats
100g berries
1 whole egg
200ml eggwhites

52g C/ 32g P/ 13g F 454 cals
put some water on the oats and cook it in the microwave, I do this 2x times so the oats are really smooth.. than add 200ml eggwhites and again for 1:50-2min in the microwave, mix it, maybe put the fruits on top or sometimes I eat them seperate and of course you can add the egg into the porridge or eat it beside.

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[lara.tasharofi]

another great pull session in the books, in prep my fav thing is to train.. the only time I really feel alive xD
todays exercises:

– nautilus pullover machine
– bent over barbell rows
– high row
– latpulldown
– high cable reverse flys
– curls (ez-bar)
– single arm bicepcurls
– hanging leg raises

I also did cardio in the morning for 40 min + some mobility exercises

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[lara.tasharofi]

I think ryder wear shoes are not optimal for squat movements like hacksquat. I wore them and wasn´t happy at all, switched to high converse and my lifts feel saver and I got stronger.

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[lara.tasharofi]

I would not change anything in my nutrition before, just make sure you eat 3-4 times a day. I guess you will find enough food stores where you can get a meal with a good portion of protein. Take your protein powder, ricecakes, cereals, oats and maybe nuts or fruits with you and enjoy the festival 🙂

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[lara.tasharofi]

hey everyone!
Great push session in DAS GYM 🙂 strength was great during the whole workout which really surprised me because I was tired as hell post breakfast..fell asleep on the kitchen table..no joke!
I also sent a check-in video + pics to my coach.. and he´s very happy with my progress. Weight is not going down but condition is getting better. Could be worse 😉

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[lara.tasharofi]

rest day for me, yesterday was a very intense session and my lower back is still pumped 😉
no need to say that I´m hungry as hell today but calories are always lower on rest days.. so lots of veggies, water and distract myself with work!
not sure yet if tomorrow push or rest, depends on how I feel in the morning!

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[lara.tasharofi]

Looking INCREDIBLE Lara!
____________________________

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

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

Thank u Clare! ????????

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[lara.tasharofi]

Left is from today , right is at the start of my last prep ( feb 2018)
Haven’t trained upper body from January until April , weight is the same on both pics

Are you kidding me?

That’s insane.

And for a girl your back is impressive as hell ????
____________________________

fellafinn@gmail.com

[/quote]
Thank u ????????????

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[lara.tasharofi]

will both work but personally would drop carbs a little bit

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