lara.tasharofi
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happy belated birthday 😉 if you´re not in a strict diet phase or comp prep I wouldn´t cut off the last meal just because you have eaten more than usually.. expect you are still too full from the birthday food 😉
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I got mine from Amazon brands like soehnle , beurer or salter are good
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Hi Ales, where are you from ? the gyms in Austria are closed since 6 weeks and won´t upon until feb/march… so I can really understand how you´re feeling… do you have some equimpent at home to train ?
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rest day for me , hamstrings and glutes are very tense so I did a stretching session post cardio also added 3 sets of stomach vaccum 🙂 rest of the day gonna be pretty relaxing just some home office work, big walk with Nori and we will buy our christmas tree 🙂
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just make sure that the amount of carbs stay the same, I guess the added 4-8g of protein from the pasta won´t make a significant difference
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good leg sessin in the books, numbers went up on the adductor machine, sumo squats and on the standing legcurls.. mind muscle connection also =) also had a PT earlier today, so the rest of the day will be smooth, time to recover and grow 🙂
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the whole trainedbjp team literally explained EVERTHING you need to know on the educational section 😉
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wouldn´t do that, personally I would only fly with such things if I´m over there for a longer time and when I would put it in a suitcase !
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my 2favs are prepare and dial in (with a little bit of jp pre pump) absolute insane ! with both no crash down post workout, no problems with appetite and really good focus during the session
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Hi Jonathan, great to have you here and I will def follow your journey 🙂
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doesn´t matter if fasted or not fasted, to preserve muscle mass you´ll have to keep an eye on your diet.. get all you needed macros in and of course the stimulus of weight training!
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rest day , so I had just one PT and now I´m back on my way home for some office work, two new clients which I also knew for while want me to coach them for their offseason and comp season which is a real honor for me. today we setup the plans for the future and finally more stuff for me to do. I´m a fulltime PT so not working regular because of the current situation makes me nearly jobless so having the opportunity to also online coach a couple of people helps me to stay on track and be productive. tommorrow legs 🙂
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pull rotation I today
-horizonatal row machine 2 sets, reps 5-9/10-15
-low row single arm 2 sets, reps 5-9/10-15
-pullovers (cable tower) 3 sets 10-15
-undergrip latpulldown 2 sets, reps 5-9/10-15
-rear delts, reverse flys cable tower (seated)
-seated reverse curls 2 sets, reps 5-9/10-15
-standing ez-bar curls 2 sets, reps 5-9/10-15check in with Stefan today , he´s happy with my progress , so I am too 🙂
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cut first and than start with a good body composition into a improvment season , you can use the diet planner on the site to help you with macro intake 🙂
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https://www.trainedbyjp.com/tbjp-education/ep49-warm-up-protocols/ maybe this helps 🙂
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