[lara.tasharofi]

legs today, finally more reps on the adductor machine, been fighting since weeks xD, also sumo squats on the smithmachine which reallyreally helped me to get more glute activation , also more weight on the reverse lunges (heel elevated) ! happy me 🙂
tomorrow will be rest, wednesday push again !

follow me on Instagram: lara_tasharofi_ifbbpro

[lara.tasharofi]

the only useful advice is to see a physiotherapist 🙂

follow me on Instagram: lara_tasharofi_ifbbpro

[lara.tasharofi]

you are eating 1kg of chicken and 120g of whey per day ? imo your protein intake is too high

follow me on Instagram: lara_tasharofi_ifbbpro

[lara.tasharofi]

nice pull session today, switched some things up because yeaaah limited equipment, did meadows rows again, which I didn´t do for a loooooong time! I was pretty happy with strenght and form 🙂 lower back felt good so I guess they will stay in my pull II rotation 🙂 weight went down again to 73, was a little bit higher the last couple of days because of the delicious christmas food 😉
we visited (the second time) our new flat in lower austria, I can´t wait to finally move into a bigger apartment but it will take a little more time than we expected because yeahhh lockdown !!!

follow me on Instagram: lara_tasharofi_ifbbpro

[lara.tasharofi]

Hi Hari! I absolutley understand that you want the “perfect” split to achieve your goal (lose bodyfast) but the most important thing is that you´re consistent with your diet!
however I would change the exercice order, as example doing barbell rows (upper 1) or deadlifts (upper2) for your last exercice isn´t optimal, I recommend to put those exercices in the beginning of your workout because they are very demanding , exercices in which you only train one muscle group should be placed in the end of your workout, like side lateral raises or tricepsextensions.

follow me on Instagram: lara_tasharofi_ifbbpro

[lara.tasharofi]

As Claire already mentioned 3-4 times a week ( weight training) and daily walks outside will be totally enough and less stress for her. pelvic floor exercices and transversus abdominal exercices are also very helpful after giving birth but only with the approval of her doctor or midwife.

follow me on Instagram: lara_tasharofi_ifbbpro

[lara.tasharofi]

Thanks Lara!
So some great news – I’ve decided to hire Valentin Tambosi to coach me. I’ve worked with him before and he’s excellent. I just received my plan and it’s quite a bit different to what I was doing before. The split is:
Pull
Push
Off
Legs
Off
Repeat
Much lower frequency than I was doing before, and really focusing on maximising performance of every set/exercise instead of running around the gym doing paired sets like I was before. We are starting volume on the low side (except for biceps!) and will see how we get on.
Today’s pull session I did:
Chest supported DB rows – these felt great to start the session with and just get some blood pumping in my upper back
Barbell BOR with a 2s pause at the bottom – the pause here is absolutely brutal and amazing at the same time, love this exercise
Upper back pulldown
Standing lat pulldown – these are fantastic, I’ve never felt a sensation like that in my lower lats before. Focused on pulling down, not back and leaning into my elbow slightly to get the lat as shortened as possible
Chest pulldown – had to do a bit of a funny set up for these but figured it out and they were good too, felt it more in my upper lats
Rope hammer curl
EZ-bar cable curl
It was a lot of fun. I think I could’ve worked harder but for the first few sessions I’m just getting comfortable with all the new exercises and trying to nail technique ?
Nutrition remains the same. First check-in is on Tuesday so I might post a physique update then.

Great news! I know Valentin personally, he absolutely knows what he’s doing and very passionated!

follow me on Instagram: lara_tasharofi_ifbbpro

[lara.tasharofi]

push session was okay, incline presses were a little bit tricky today but really don´t know why, sleep, food , recovery was/is good but maybe the first signs of getting off from primo. but of course I´m trying to keep strength during my recovery phase 🙂

follow me on Instagram: lara_tasharofi_ifbbpro

[lara.tasharofi]

Hi Asrar! I would stay in a deficit to reduce bodyfat a little bit, beside that get stronger on the basic movements for a better overall look

follow me on Instagram: lara_tasharofi_ifbbpro

[lara.tasharofi]

depends on your goals, if you want to progress and grow you have to be in a surplus, which doesn´t mean you have to gain amounts of bodyfat and look like sh–.

follow me on Instagram: lara_tasharofi_ifbbpro

[lara.tasharofi]

Happy new year everyone ! We have been for a big walk with nori already and I’m feeling goooood ? I’m looking forward to this year and I really try to enjoy every second of it !
Tomorrow back to training ?

follow me on Instagram: lara_tasharofi_ifbbpro

[lara.tasharofi]

Happy new year ?❤? to you, BF and ?! thank you for sharing your truly inspiring journey! ?? I wish you all the best! In all aspects of your life. I can not wait see you shining on stage! You deserve a fantastic year!!! X ❤

_________________________________________

@jkelly.ross

Oh that’s so sweet! Thank u so much ! Of course all the best for you too ❤️??

follow me on Instagram: lara_tasharofi_ifbbpro

[lara.tasharofi]

Hi Mariusz
I would add another rotation means UPPER 1 LOWER1 and then UPPER 2 and LOWER2 for more exercices choice.
For exercice selection take a look at the education section, it´s really good explained how and when each exercice should be done. I guess there´s also a video about how to setup a upper/lower split

follow me on Instagram: lara_tasharofi_ifbbpro

[lara.tasharofi]

Hi Omkar first of all, great to have you here,due this platform you get a lot of informations and this could become confusing for someone who´s completely new to this 😉 it´s important to know what your goal is maybe it´s helpful to set yourself some short term goals which results in a longterm goal, a little bit more infos about yourself and your goals would be helpful 🙂

follow me on Instagram: lara_tasharofi_ifbbpro

[lara.tasharofi]

happy new year Ben! Same for me in Austria, we are in lockdown since the beginning of November .. and there´s no end in sight, I know it´s really really tough to train at home ! a upper/lower split with lots of bodyweight exercices would be my choice ! PPL is very difficult with limited equipment

follow me on Instagram: lara_tasharofi_ifbbpro