[Haider Mehdi]

Im with hilly here. Depends on weekly total

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[Haider Mehdi]

Woke up today straight in with a decent little session. Again limited but not terrible today. Chest press machine, shoulder press machine and 85kg a side on the smith with some finishing work on that. Stacking everything but feeling every inch of the lift. Finished with cardio and had a heavy work day before some chill time by the pool before a big dinner out. I might be over eating but not sure. I feel a touch softer but could be the sodium difference in the food here we will see. Keeping an eye on my weight and that’s not straying yet so let’s see how the days go. Pull tomorrow!

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[Haider Mehdi]

Leg day today in a massively below par gym with the only piece of leg equipment was a leg extension. So this is how it went and it wrecked me. I’m in absolute pieces. Cramping in my quads and glutes non stop. I am scared of these doms

3 lying db ham curl
3 leg extension
2 standing ham curl on the leg extension
3 sets close stance smith squats with a pause in the hole
2 sets wide stance squats
2 sets db walking lunge
3 sets single leg calf raise

💀 in the heat too out here

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[Haider Mehdi]

Hey bud. If you can spread the volume over 5 I’d run that if nothing else suffers from it.

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[Haider Mehdi]

Hey guys. Apps been down a few days. So a quick summary is due. Training has been good. Felt strong and really dialled in on my training. Getting the most out of sessions without stupid weight feels really good. Happy with the look considering trt phase were in. Lean and muscular. Still having the one high day a week has been really good. That’s helped to keep some fullness in my physique for a few days. Little down time now in turkey before it’s home to Dubai and back locked into prep

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[Haider Mehdi]

Rich smashed it with this one

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[Haider Mehdi]

So went away last min to London with the family. Quick 26 hours or so. Stayed in Shoreditch, went to box park, Spitalfields market, a museum so cool. The weather was perfect too. We had a great time. I’m really glad we went for it. I trained morning I left. Hit pull and then went. Today was a rest day anyway so woke up early found a fitness for less and got a day pass. Did my cardio and Abs and got on with the day around London. Home now at my mums. Last few days in the uk now.

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[Haider Mehdi]

Leg day and boy I nearly sacked it off because of work and how I felt. I was worried I’d have a shit session so much so I nearly didn’t go. Went and actually had a great session. Typical really after thinking it was going to be a shit session.

Seated ham x3
Leg extensions x4
Adductors x3
Leg press x3
Smith squat x3
Calf raise x3

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[Haider Mehdi]

Just doesn’t make sense cutting food groups completely out. That’s where I feel a lot of these diets fall down.

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[Haider Mehdi]

Well … the Michelin star restaurant turned out to be a surprise 40th birthday party that was held and organised by my amazing wife. Seeing some really nice faces I haven’t seen in a long time was incredible. Such a fun evening out. Nothing crazy just food and drinks with some really nice conversations.

Although was lovely. I’m done now. Social battery is empty and it’s time to lock in hard this week for my holiday to turkey in a weeks time

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[Haider Mehdi]

I’d leave it mate unless there’s a fridge

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[Haider Mehdi]

Today was definitely me back to myself pretty much. Helped that today was a rest day too so managed to take my time and tick my boxes without rushing which always helps. Going tomorrow to train with Clients and then out for an afternoon of Michelin star dinner apparently so we will see how that goes and see if it’s enough for a decent feed or if I have to get food after 😂. Works well as it’s my refeed and off plan day anyway so let’s see !

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[Haider Mehdi]

I see you lean enough to begin a health phase before a gaining phase for sure. I’d be increasing food by 300-500 depending on how the refeeds have been going I’d be likely to steer more towards the 300 mark to see the response then adjust accordingly from there.

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[Haider Mehdi]

We can’t see the information bud

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[Haider Mehdi]

Much better day today. Started feeling better had a little push session and that made me feel better for sure. Pump was actually pretty sick. Pumpage coming in clutch. So tomorrow I’ll rest again I don’t want to push days in a row and fool myself into thinking I’m better when I’m not there yet. Also need to be fresh for client training session on Saturday.

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