[lara.tasharofi]

PULL was on the menu =)

-pull ups (undergrip) 3sets
-high row 2sets
-chest supported barbell rows 2sets
-latpulldown machine (wide grip)2sets
-reverse flys DB 3sets
-barbell curls 2sets
-hammer curls 3sets

Upper body needs rest now, tired but the last two training sessions were really good! lockdown will last at least until the beginning of feb._! yay..

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[lara.tasharofi]

you do have pressing movements (UPPER 1 BARBELL INCLINE PRESS, UPPER 2 INCLINE HAMMER MACHINE)

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[lara.tasharofi]

Push rotation II today which only includes one pressing movement:
– incline smithmachine press
– standing cable flys
– front raises
– upright rows (cable tower, rope)
– seated side lateral raises (DB)
– single arm tricepsoverhead extensions

def feeling that I´m off currently, I´m not getting weaker I just recognized that joints are a little bit tweaky but I´ll double the join in dosis haha 😉 appetite also went down a little bit but totaly okay, I switched food source (less volume) to get all my meals in 🙂

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[lara.tasharofi]

Hi Florian! a little bit more informations would be helpful, bodyweight, height, current condition 🙂

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[lara.tasharofi]

for sure if you train hard you will feel exhausted and sometimes a little bit sick after a heavy set, but if you feel like your whole workout is affected I would take a look on everything you do before you train, in the past I had some pre workout drinks which were too high in stims and this caused nausea and dizziness!

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[lara.tasharofi]

second reeeeeeest day, I´m feeling good a little bit pissed off from all the bad news in the world but yeah I try to be as positive as possible 😉 looks like the lockdown here in Austria will last until April/May which is just .. I don´t know .. lets call it inconceivably. means 6 months in lockdown. yeah exactly WTF. but that´s enough bad news for today, some good news, new trainedbyjpclothing range drops today and guys/girls the stuff is A M A Z I N G !!!

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[lara.tasharofi]

Hi Kai
for programming your sessions you find lots of informations here on the site (in the education and workout sections) I guess a upper/lower split will work very well with your 4 training days !

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[lara.tasharofi]

I don´t think so and even if you will reconize that and get some new clothes 😉

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[lara.tasharofi]

rest day for me 🙂 and first snow here in Austria, soooo beautiful and really cool because I have planned to take some pictures of the new collection from trainedbyjpclothing. gonna freeze a little bit but I carry enough bodyfat haha so this will be no problem 😉
morning cardio is done, 30 mins of streching done (which I really hate, so I´m extra proud of that) and also did 3 rounds of stomach vacuum !

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[lara.tasharofi]

here´s my current diet :
_________________________________________
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? Hi hi but this is how Stefan send the diet? It’s a huge wow here!! Hope you are fine!! X

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@jkelly.ross

[/quote]
No it’s not this is how my plans for my clients look like! I like to write my offseason plans by myself and stefan gives his ok! (Only in offseason) ?

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[lara.tasharofi]

rest day for me 🙂 and first snow here in Austria, soooo beautiful and really cool because I have planned to take some pictures of the new collection from trainedbyjpnutrition. gonna freeze a little bit but I carry enough bodyfat haha so this will be no problem 😉
morning cardio is done, 30 mins of streching done (which I really hate, so I´m extra proud of that) and also did 3 rounds of stomach vacuum !

follow me on Instagram: lara_tasharofi_ifbbpro

[lara.tasharofi]

Hi Jake, I hope you´re doing well! Great to hear that you benefit from this site, I´ll def follow your log !

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[lara.tasharofi]

Hi Evans! Do you also have a chest focused push session ? maybe you could outline your training split for us 🙂 however I would also take a look on form/execution which is most of the time the cause when a bodypart is lagging. isolation exercices like cable flys or pec dec could also help to get a better mind muscle connection

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[lara.tasharofi]

here´s my current diet :

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[lara.tasharofi]

Hi Lara hope you are well . What is your current nutrition set up looking like ?
I recall back along if consuming mps max and sustain intra you would wait 30 minutes till your post workout meal , how long would you usually wait until the meal after that ?
Kind regards

Ah and of course I’ll Outline my current diet

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