[Haider Mehdi]

Rest day today. Felt super tired all day so not too much to say. Started my day as usual. Took the fam out late afternoon for food and ice cream. Stayed on plan myself. Not interested in eating so just cracking on. Few clients over this coming week so sessions booked in with them starting tomorrow with a pull session.

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[Haider Mehdi]

Keep love heart at 4 a day bud

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[Haider Mehdi]

Legs today. Successful session using proper kit and actually surprised myself with pretty decent strength. So left happy tbh. Different order of exercises has me waddling like a duck. Absolutely nails me which is crazy considering it’s 1 exercise extra that I didn’t use to do but just changing the order leaves my legs pumped. Excited for my rest day tomorrow and oh yeah today’s look wasn’t bad. Zac was happy and to some extent so am I lol. Gonna add some Reta to keep this off season extra tidy. Just 3mg per week which is gonna help bloods too so let’s see if much changes in body composition this week as we have left everything where it is for now

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[Haider Mehdi]

Do you or have you ever thought about doing some hiit a couple times a week ?

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[Haider Mehdi]

Lovely pull session today however was very disappointed how I woke with a big weight jump and a softer look which really doesn’t make any sense. I am so on point. Even the off plan was very sensible which is making me not want to eat off plan at all anymore and that’s just shit considering I want to have balance with my family. So need to re think things but first things first we have a look tomorrow morning and see where we are and go from there on what to do next.

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[Haider Mehdi]

Ye these timing things are not real. You can’t do it in a diet or in a surplus. You are either gaining, maintaining or losing weight.

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[Haider Mehdi]

Really enjoyed today’s push session. Was it because I had more energy from the off plan or was it the structure of the new session ? I’d say a little of both. Felt full, great pumps, picked some moves. Most I’m happy with but not sure on the hammer strength super incline as I’ve never been a fan of it.

Seated db lateral x3
High incline press x2
Incline cable fly x3
Flat db press x2
Single arm machine/cable lateral x3
Dip machine x2
Cable cross body tricep extension x2
Over head tricep extension machine x2

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[Haider Mehdi]

What dose of sema were you on? I’d personally never take it so if I was you I’d drop it and add in Reta and start low increasing based off what you want from it. Which is? Appetite control and insulin lowering I’m guessing ?

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[Haider Mehdi]

Rest day today. Needed but hard when you feel super smashed but still have to do cardio and steps. First off plan meal which was a lot different now the hunger of prep wasn’t there looking forward to seeing the look and body weight tomorrow after it. Checked in with Zac very early days but he’s happy and so am I so not much to say apart from to get on with it and get to work in the gym.

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[Haider Mehdi]

That’s a good start point bud. Many different ways of doing it but I found micro dosing to feel best

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[Haider Mehdi]

Legs today wasn’t fun. Went to the local gym – fitness first and the kits not great but I purposely went because my hamstrings were in pieces from the hinges. But then there is no squat machine so had to use the smith which isn’t an issue but I have this persisting pain running down the left side of my left calf. Nerve kind of feeling that literally zaps the power out of that leg when pressing anything and it was really giving me havoc so did what I could and left. New plan had hip thrusts in and that was odd but fun to do something different. However I felt the calf issue even pressing through the full foot on that. Just weight bearing. So needs sorting and so far no one had diagnosed it so need to find someone asap.

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[Haider Mehdi]

Defo see a physio get it diagnosed or just get the bpc on it 😂. Fixes most issues tbh

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[Haider Mehdi]

Felt battered today and could have easily stayed in bed for a lot longer. Had a bad night sleep in terms of struggled to sleep but when I did sleep it was deep. So in bed alot earlier today. That being said pull was a decent session didn’t lose strength much at all if any. But the caveat I started my first session on hinges since my injury in March and I was shit. Weaker of course but also fearful. So took my time only did 160 but didn’t get any pain so hopefully on course to build this now. Legs tomorrow and then a nice rest day Tuesday. Which I’m looking forward to and know I’ll be desperate for post legs and 3 days in the gym.

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[Haider Mehdi]

I’m with Kuba. With my personal experience higher doses do nothing unless you are fully dialled in. All they do is damage health.

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[Haider Mehdi]

First day back in the gym. New block of training went down well but I was so weak it was embarrassing lol. Rear delt calmed a lot thankfully so didn’t affect me really. Gained 1.5kg of fluid from meds though which I didn’t like of course but hopefully that moves off tomorrow. Shoot went well did some great work for my food sponsor so hopefully they’re happy with it. Pull tomorrow and routine getting better by the day. .

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