[Haider Mehdi]

First full day in the Uk today … busy one…

Early start with work, then out for cardio and over to see zac for a coffee and a catch up. After that over to Nottingham strong to train and catch up with Matt. Hit push and the gym was very good ! Loads of one off old school kit. Nautilus, cybex, life fitness and even some paramount.

Cybex smith x2
Nautilus xplode x2
Pec fly machine x3
Dip machine x3
Cable lateral raise x3
Rope push down x3
Overhead rope x3

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[Haider Mehdi]

Travel day absolutely broke me today. Soooo tired. Out of routine with output. Out of routine with meals. Out of routine with digestion and stool movements. Everything. Lol. And I’m so so shattered it’s unreal. Obviously always very little sleep before a flight because I’m last min.com with packing and it’s always early. Car rental place from Heathrow took forever it took me nearly 3 hours to get home. Had to do 30 mins cardio. I tried for more but went hypo at 27mins. So at least I did something. Then had check ins to catch up on and finally got my shit together now and going to sleep. Tomorrow we go again haha. Welcome back to the Uk

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[Haider Mehdi]

Hey guys. So… where are we. Yesterday was a good day. Push session with Bob at train sf for a change of scenery and to hit the Atlantis equipment was nice. Incline Atlantis I do like tbh and I got 6 plates a side for 6 decent reps on the horizontal grip so quite happy with that tbh. I like pretty much all of their kit too the lateral raise machine was class as well. So that was fun. Did the seated flat hammer strength press and completely forgot just how hard that is. Definitely the most humbling chest press I’ve ever been on.

Atlantis incline x2
Flat hammer x2
Db fly x3
Lateral raise machine x4
Dip machine x3
Cable push down x3

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[Haider Mehdi]

Rest day/bicep day today. So full off yesterday food kind of made it hard to eat today. Didn’t enjoy the feeling at all. So maybe not eat as hard next week. Well I won’t anyway because I’ll be in the Uk so I’ll probably be under eating or on plan being alone alot. Long day at the laptop today so aside from cardio and few steps I have not moved. Looking forward to a big push session with bob tomorrow

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[Haider Mehdi]

Solo pull session and first hinges for 3 weeks. Started light because of legs on Thursday and my dodgy adductor from football so I only did 4 plates a side but even that was so heavy after the time off. Did 6 reps buy damn was so hard. Backed off on 3 plates and pushed that to only 10 reps. I didn’t wanna completely screw mysslf. Back session was good after that and then went out for sushi and some off plan stuff with the fam after so all in all a great day. 3 more days in Dubai now before I go to Uk. Exciting times !

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[Haider Mehdi]

How long since your training execution has it been? As in how much time have you spent trying to improve your chest with the new technique

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[Haider Mehdi]

Professional help regularly on rehab

Tb and bpc
Gh if you can afford
Join in
Thorough warm ups to promote blood flow to the area but nothing that induces pain

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[Haider Mehdi]

Good push session today. Later than usual after the kahunas new hq invite. Was cool to be there with Mark and meet the team.

Plate loaded Shoulder press machine x2
Pin loaded shoulder press vertical x2
Cable lateral raise x3
Machine lateral ss db lateral x3
Cable fly ss cable press x3
Dip machine x3
Rope push down x3

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[Haider Mehdi]

Apprehensive about training legs today with a dodgy adductor from football but went and got it in and just really knocked the weight right back trained 2 rir and upped the volume of the session. Ended up actually feeling pretty blown in the lower body as the volume does kind of make up for the missing load. I guess this is how you train around an injury and still get decent stimulus haha.

Back in for push but off to Marks office to check in and see the kahunas team and the new office so that will be cool.

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[Haider Mehdi]

Rest day and football is the new Wednesday routine now.

Time spent just working most the day catching up and then some calls then hit biceps because I missed them off pull yesterday little bit of liss. Eat then football.

Back in the gym tomorrow to see how legs will go after smashing myself playing football. 😅.

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[Haider Mehdi]

Case dependant but I don’t mind it in early on like the guys have said

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[Haider Mehdi]

What you peak androgen load this off season haider?

Much better day today up earlier ticked boxes easier. Really simple isn’t it tbf. Day went as follows

Up early straight into check ins

Then cardio then meal 1

Then shower and leave to train.

Trained pull

Home for calls and last check ins

Food

Steps

Food

Chill and bed

How I function best ! Not sure on tomorrow’s day. Do I rest or not. It’s football so I might go get warmed up and do some drills before going in the afternoon 😂

[/quote]
1300 mate

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[Haider Mehdi]

Much better day today up earlier ticked boxes easier. Really simple isn’t it tbf. Day went as follows

Up early straight into check ins
Then cardio then meal 1
Then shower and leave to train.
Trained pull
Home for calls and last check ins
Food
Steps
Food
Chill and bed

How I function best ! Not sure on tomorrow’s day. Do I rest or not. It’s football so I might go get warmed up and do some drills before going in the afternoon 😂

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[Haider Mehdi]

I’m in agreement with everyone else here. Don’t rush the process and keep rate of gain to 0.5kg a week or below to make sure you are gaining quality

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[Haider Mehdi]

Forced the routine today. Didn’t come easy at all. But I got it done. Still feeling shit. Unwell. Beat up. Heads all up my arse. Feeling down. Not good at all. But such is life. Ups and downs. Had my downs and waiting and working for the ups. So let’s see how this week goes. Good push session. Followed bobs workout. Didn’t particularly enjoy it loads if I’m honest incline barbell for the first press but I did it and wasn’t too bad. 140’for 6 shaky reps lol. Tomorrow I’ll force it again if it needs forcing but hopefully it’s easier than today. Pull session is on

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