[Haider Mehdi]

Find 2 movements that allow you to lock in – chest supported for an upper back row and over the knee for a lat high row and just lift heavy, progress the lift while pushing your body weight up and you will grow.

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[Haider Mehdi]

Leg day today not a bad session. Matched all numbers on last leg day which I will take with a new low on the scales today. Flying to Madrid in 6 hours so just sitting here thinking is there any point in getting 3 hours sleep. lol. Might have a little nap as I’m up with a huge day ahead. 6/7 hour flight. 2.5 hour train ride then and I’m finally in Alicante. Luckily it’s a rest day so no stress just some cardio to get in when I land and that’s it.

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[Haider Mehdi]

Never used them just due to the fact there’s not enough human trials on them. We haven’t seen enough to know the true implications

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[Haider Mehdi]

I think upper lower here would suit you really well

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[Haider Mehdi]

Great pull session today with Bob. 1kg down, and 1off lowest weight Sunday morning so let’s see where that is tomorrow. Tomorrow is legs and my last day in Dubai until I fly to Spain for the Ben weider Thursday morning. Was meant to be tomorrow but I changed my flight. Don’t need to be there that early.

Works busy as hell and just so much external shit going on too I’m mentally and physically shattered.

Hoping for a big leg session tomorrow despite feeling so tired 🙏🏽

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[Haider Mehdi]

So guys. Yesterday I dropped ! Which I wasn’t expecting so was a 0.6 drop across the week which is now making me tempted to reconsider my thought on pushing the lypotics. And maybe wait another week. Not sure we will see. But a nice rest day and refeed yesterday felt good. A little backed up and bloated today but not too bad just need to get the body moving and will be fine. So straight in for some cardio then it’s on to a busy day with push and Bob Waterhouse is back so training with him but before that we have a new client meeting to do and then a landlord meet to sort our deposit which hopefully goes smooth and a fuck load of check ins to do !

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[Haider Mehdi]

Big pull sesh today and back to full power for Rdls. 210 for 6 which is a rep pb. Just need a little cleaning up little bit of a bend in the knee but it wasn’t too bad and a very good session to end the weeks training on before tomorrows rest and refeed before we get back to digging and get over to Spain on Wednesday for the weekends Ben weider in Alicante. Looking forward to that. And looking forward to a good rest tomorrow too. I’m shattered but not as bad as last week so thinking to step things up this week again with fat loss after tomorrow. A little bump in lypotics I think will be my go to and just see where we end up when I’m back from Spain. And then I’ll have a couple more weeks to wrap it so need to pull a good few kg off so I need to push hard and hope for a drop tomorrow because this week I’ve hovered around last Sundays weight for the last 3 days so tomorrow has to be a decent new low. Let’s see 🙏🏽

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[Haider Mehdi]

Anti inflammatories namely cure coming would be my first choice doubling up 800mg am and pm and then I’d be utilising bpc157 and tb500 for sure too.

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[Haider Mehdi]

Rest day yesterday guys. Busy day just getting shit done. Mum arrived home, cardio split into two sessions and steps all done. We were expecting a heavy rain day yesterday but it didn’t really come. It rained but didn’t rain hard or cause any issues at all. So yeah was an anti climax but a good one lol. Car is in the garage and that’s annoying and going to cost me and…. I’m using a shitty Kia now instead lol. Need it back asap.

Push day was today. Cracking session in champs really enjoyed it with Michael again and nice to get this weekly session in with him pushing him, trying new kit and getting some content along the way

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[Haider Mehdi]

Really good leg session in the local gym to me. Starting to really like it there tbh. It’s quiet. Has just what I need and I don’t get hassled. Not as if I’m famous lol but I mean just multiple people wanting to chat and stuff isn’t there. So I can just crack on and train hard.

Legs was always going to be the potential deal breaker for the gym but it passed from start to finish and I had a great session with no knee pain so that makes me very happy. If I had to pick a negative it would be the hammer strength plate loaded leg extension and the leg press start point is low so I have to really squeeze in there lol. But that is it. Lying hamstring curl really hit my hams hard, pendulum squat looks big and clunky which makes it heavy but it has an adjustable foot plate and moved very smooth. Leg press has a curved foot plate so that feels really nice making it bias the quads, gym leco adductor and seated calf. Smashed it out and feeling the doms today ! Looking forward to running some numbers up there now tbh

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[Haider Mehdi]

I have helped people conceive but genuinely hilly is the man here having done it himself while on trt. You can’t buy that first hand experience

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[Haider Mehdi]

Your approach is decent mate imo. I’d be nailing oats or cream of rice with some nut butter the night before training. And then I’d have a serving of mps max pre training and get it done potentially with some carbs intra if needed. Then a big meal post workout.

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[Haider Mehdi]

I’m very much like kuba. I prefer primo. And I use both when I’m off season and in prep. I generally feel the fuller rounder look from primo which I have noticed a lot during this dieting phase. But also as he said person to person will be different on who gets more oestrogen lowering affects and a better look from.

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[Haider Mehdi]

Pull session was a good one yesterday. The food from Sunday was definitely still hanging around ! Haha. Insane pump. Felt so good. Strong too. You only realise how flat and poor of a connection you were getting in training when you are full and feeling every movement.

Single arm cable pull down x2
Chest supported t bar x2
High upper back row x3
Lower lat machine row x2
Upper back mag grip cable row x3
Straight arm pull down x3
Kaz curl x3
Rope hammer curl x3

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[Haider Mehdi]

Push day today and finally back into binous too. Awesome session. Back usin the kit I love and is the best in Dubai. And it’s so crazy there was even more new kit that I hadn’t seen before which mental too. I didn’t think there was space. 😂. Trained with mp athlete from London onur so great to see him and train him. He’s way bigger in person which is always great as it’s just a confirmation for us that he’s defo grown. Not saying I can’t see he’s grown in pics but defo makes a big difference seeing your athletes in the flesh

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