[Haider Mehdi]

Day 1 of prep is done and it went well. Had to squeeze a couple of meals closer than I’d like as I had a super busy morning but wasn’t the end of the world so a less busy day tomorrow should easily fix that.

Pull was a good session

Single arm illiac pull down x3
T bar row x2
Chest supported machine row x3
Lay pull down x2
Straight arm pull down x3
Face pull x3
Machine preacher x3
Db hammer curl x3

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[Haider Mehdi]

I echo the above suggestions from the guys. But if you really want to include some cardio is tagging 15 mins on the end of the weight session viable ? If you train early I’d either tag it post session or do some in the evening before last meal.

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[Haider Mehdi]

So prep officially starts tomorrow. 8-9 weeks out depending on the show we decide on. Diet is in. Drug protocol is in and it’s game on. Celebrated my youngest daughter birthday because of that this weekend and I’m ready to go. Will send a check in to Zac tomorrow and kick things off from there.

Start point for drugs is 400 test, 800 mast, 25 proviron. 25 t3 and 100 t4 and 40mcg Clen.

Food I don’t have cals just a meal plan. It’s not high at all but not super low. So let’s see how this goes.

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[Haider Mehdi]

I can’t seem to see it but in general rounding of the shoulders removes part of the load from the back/lats. So I’d advise staying fixed with the upper body

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[Haider Mehdi]

Decent leg session today in the new gym. Panatta hack and leg press are heavy af. Not the nicest but defo not the worst and knees felt good throughout the session too. Been a busy day today. Work, Steps, cardio then legs and off to a hotel on the palm as it’s my youngest daughters birthday on Wednesday so decided to bring the fam here to have some fun in the pools and relax before I start prep Monday and the eldest two start school Tuesday. Tomorrow will be refeed and off plan day too so will sign out of this 6 weeks or so of relaxing with a bang haha. Excited for tomorrow as Kels cooked some of my fav foods. So will get a little workout and cardio in early. Have my usual breakfast here then chill and swim and play all day before going home and eating like a king.

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[Haider Mehdi]

Solid brand. They don’t mess about tbh

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[Haider Mehdi]

Enjoyed pull today at the new gym. Some really nice equipment and I really felt every movement so much.

Single arm cable pull down x2
Chest supported row on runners – like a smith machine but a chest supported row. Loved this. I’ve used some before that felt horrible but this was perfect.
Chest supported neutral grip mid back row x2
Teres pull down x2
Rear delt machine row x2
Straight arm pull down x2
Preacher machine curl x3
Hammer curl x3

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[Haider Mehdi]

Cream of rice, honey, dates, oats and whey with honey and dates. Greek yogurt and granola, cereal – coco pops etc

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[Haider Mehdi]

Long day today with a lot of check ins and catch ups with clients which meant training had to be put back a bit later than usual. Then when in the gym I didn’t feel amazing as it was a bit longer than usual from pre meal to training. So felt a bit drained during the session. However new gym arkhe club is really nice so I joined up as it’s not far from home and has everything I need and is alot cheaper than the gym I was using that’s close to home so I have cancelled my membership and moved on to there now which is exciting.

Great call with Zac today with some provisional shows in place ready to lock in from Monday and get this physique back on cycle and fully peeled.

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[Haider Mehdi]

Green light is on brother. Time to grow

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[Haider Mehdi]

I don’t see an issue with the quality and duration of sleep you are having deep in a prep

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[Haider Mehdi]

Rest day no cardio and high day today. I pulled food too low last 2 days and post legs my weight was low and I was mega flat. So added some carbs. Nothing crazy like 250c on top of the regular. Feel better and interested to see the look tomorrow in the morning and post push.

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[Haider Mehdi]

Leg day today 💀

Good session today with not much else happening. Today was actually meant to be a rest day but my leg day last week in the hotel was so shit I had to go back and hit them properly today.

Seated ham x3
Leg extension x3
Adductor x3
Pendulum x2
Leg press x2
Calf raise x2

Simple but effective

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[Haider Mehdi]

Are you a competitor ? And is it obviously visible to see ?

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[Haider Mehdi]

Fullness much improved. Condition not affected at all. Perfect. Just gotta keep an eye on it now as I know I’ll flatten off quick if I’m not careful. So let’s see as it’s legs tomorrow. Today’s pull session was decent. Enjoyed it. Feels good to be in proper gyms now not making do with hotel sessions.

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