[Haider Mehdi]

Another good session in the bag. There’s something satisfying about climbing off the sofa after a nap when you just want to sleep getting some pumpage mixed up and getting in the car to hit a session. Consciously watching the clock because training at 9pm I can be in the gym until stupid o clock if I’m not efficient. So I smash my session with lower than normal rest periods and still hit good numbers and feel fucking awesome for it afterwards . .

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[Haider Mehdi]

The goal is always continuous reps but the reality is there will be times where breathes need to be taken between reps. Just try to always have the continuous reps in mind as the goal in each set

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[Haider Mehdi]

Best push session in a long time 4 plates a side on the panatta incline press was a struggle. Got 12 reps today. 10 clean 2 struggle but I was not expecting it so was very happy. Hit 5 plates for 3 after and then 3 plates for 15. Rest of the session went well too. Nautilus horizontal press was 4 plates for 6 reps then 3 for 15 too. So strength and rep ranges were very good. Hoping for more of this to come now 🙏🏽

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[Haider Mehdi]

I have a reel on this exact method on my instagram page. Super easy and helpful

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[Haider Mehdi]

Decided to have a rest day today. Legs are still sore. Too sore to train and everything else upper also feels pretty beat up too. So back to push tomorrow. 6 days of Ramadan left. Days are simple and not really of too much interest. Sleeping in a little later, working and keeping somewhat active with steps and cardio

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[Haider Mehdi]

Pull session today. Was in an out quick because my nap post Iftar was a bit longer than intended. I’m fucking nakkerd. But anyway. Session was a good one

Conventional lat pull down x2
Chest supported row x2
Neutral grip newtech max him row x2
Newtech lower lat high pull x2
Face pulls x3
Straight arm pull down x3 .

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[Haider Mehdi]

You don’t have to. Many eat less on rest days. Some depending on then amount of food 600-1000 less on non training day. Myself barely any different on rest day maybe 40g carbs only.

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[Haider Mehdi]

Can’t seem to see your photo

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[Haider Mehdi]

So first session pushing hard again today during push. And it was ok. Not amazing but not bad. 2 reps off my first set but not bad as load matched and I’m confident I’ll make those reps back. Digestion felt decent today. Food makes me sleep post Iftar. Last 2 sessions it’s eat and drink then nap then gym. 8 more days left of this month. 8 more days of fasting and suboptimal routine ! Looking forward to normality but grateful for the hardship too. Been a difficult month partly in Uk, getting sick all while fasting and been a bad month of business too !! We go again.

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[Haider Mehdi]

What your split this off season after ramadan and peak androgen load?

Leg day today …. Again on a full belly and not much fluid. 😂. This considered it went ok. Knee was the best it’s felt in a long time which is the rest I imagine. The leg press is a plate down from pre uk. And so is the hack squat. But I’m ok with that for the first session back. Everything has been slightly down. So it’s fine. I will hopefully be back to full power Sunday. After some time adjusting to post Iftar training. Rest day tomorrow and a good chunk of work that needs doing.

[/quote]
I will be starting prep. Split stays the same. Androgen load I am unsure. We will see after Ramadan.

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[Haider Mehdi]

I’d run it exactly as rich has suggested

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[Haider Mehdi]

I use small oranges for all mine and everything is fine. Just take your time and rotate shots. Constantly pinning one area causes issues

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[Haider Mehdi]

Leg day today …. Again on a full belly and not much fluid. 😂. This considered it went ok. Knee was the best it’s felt in a long time which is the rest I imagine. The leg press is a plate down from pre uk. And so is the hack squat. But I’m ok with that for the first session back. Everything has been slightly down. So it’s fine. I will hopefully be back to full power Sunday. After some time adjusting to post Iftar training. Rest day tomorrow and a good chunk of work that needs doing.

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[Haider Mehdi]

Jordan has said it as well as anyone could. I’ll just add if you wreck your digestion you will struggle in life beyond bodybuilding or even when you decide to reintroduce food.

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[Haider Mehdi]

First session today post Iftar. The difference in energy and strength was quite a lot higher. Not as normal but I am just getting back after a week out unwell. The only issue is the bloat and full stomach with all the food I eat at Iftar. Left it 2 hours but still probably needed a bit longer. But ye the session was good nonetheless.

Yesterday’s push session nailed me. Chest is sore as fuck when pulling today. Felt a lot lot fuller than I have done too. The power of food and fluid. ! Legs tomorrow !

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