[Haider Mehdi]

Numbers sound great so I’d love to see it

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[Haider Mehdi]

Leg day fasted 💀. Was not easy. Felt my back when smith squatting which felt super unnatural which was horrible. Was so stiff it was unreal.

Leisure centre gym so wasn’t anything great but I was not in a place to go all out anyways so was fine.

Seated ham x3
Leg extension x3
Smith squat x1
Seated leg press x2
Walking lunge x2
Adductor x3
Calf x3

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[Haider Mehdi]

So I went and hit my pull session today around the same time. Still not pushing at 100% due to my lower back coming back strong and of course being completely fasted. So far so good though so will see how legs goes tomorrow 🥹. After the last one I am not confident.

Foods still damn hard to get in and I feel fat heavy and sluggish but it is what it is. Not long left of this we have to keep plugging

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[Haider Mehdi]

Defo with Oscar here. Priority is back so hit that when freshest.

The rest we would need to see some training execution to see how you perform these movements that and the intensity of each set

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[Haider Mehdi]

Depends on the line of pull of the single arm row. If it’s all upper back then it’s not wise. If it’s more lat then it works.

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[Haider Mehdi]

And today I tried my first day back at the gym. And a very strange one at that. I decided to do a 3pm fasted from water and food session 😂. Went into it thinking light pump but…. I was training with cal so we went in and weirdly it went very well. Crazy tbh. I was worried I’d go hypo but nothing. Even did 30 min cardio post workout. So tbf it’s really opened my eyes to what we’re capable of. It’s pretty insane. Will I do it regularly probably not. Will I do it again. Probably !? It wasn’t bad at all.

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[Haider Mehdi]

Decided to take another rest today and I may even take another tomorrow too. It’s 3 days off now and my back is starting to feel better and I just don’t want to rush it as it was hurting on Thursday just from stabilising on certain movements. Moving and bending etc was giving me shit and felt so twingey and worrying. So now it’s starting to feel better the rest is the cure.

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[Haider Mehdi]

I’m with Adam. Start using smaller bands to see how you feel and keep in mind the goal will be not using a band eventually just make sure you don’t rush it at all.

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[Haider Mehdi]

I wouldn’t worry buddy

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[Haider Mehdi]

Rest day today and how I’ve still not adjusted to uk time I don’t have a clue. It’s 12.40 and I’m still awake. Sleep routine is a mess. Can’t wait to get back. So Kelly’s birthday today so just been finishing up everything. Getting the kids presents and cards for her and just making sure we’re ready for her day tomorrow. Got a haircut. Caught on with some old friends and just got as much work done as possible. It’s pretty crazy with Ramadan and everyone having to adjust all meals so been flat out but it is what it is. Not complaining at all. Happy to be busy .

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[Haider Mehdi]

Pull day today at ultraflex with my athletes. Was a good session however I couldn’t train as hard as I liked. My lower back just didn’t allow me to stabilise myself as well as I’d like to be able to shift serious weight. But it is what it is. Did my best and thankfully wasn’t a bad session in the end. Just not as good as it could have been.

So we may be calling it a day here for this off season with Ramadan here it’s going to be difficult to eat as much food and grow tissue. So health phase and clean up seems the most logical thing to do.

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[Haider Mehdi]

You bulk in ramadan or best the do a health phase ?

Push session today. Good session. Incredible pump tbh. But I do feel fat and I’m not happy. But I think we may be starting the health phase a little earlier than planned and prep earlier than planned too. So that’s something. But we will see.

Hammer strength incline x2

CYBEX shoulder press x2

Cable fly x3

Machine lateral x3

Db lateral drop set x2

Close grip smith press x2

Rope pull down x3

Overhead rope extension x3

[/quote]
I’ll attempt to maintain my calories. If it’s too difficult will do a health phase and start prep in April.

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[Haider Mehdi]

I go

Iftar – 1 litre water and electrolytes + cor, whey, fruit

Train

Post workout – rice, chicken, – cereal if calories allow

Meal 3 I’d have a shake – cor/oats, whey, fruit nut butter

Suhoor – eggs and toast or salmon and rice.

2-3 solid meals and 1-2 shakes

Condense calories into a manageable amount of feeds. And then crack in as normal.

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[Haider Mehdi]

Jordan absolutely nailed it.

Just remember family will be there forever. You may not bodybuild forever. Don’t alienate yourself and be alone when it’s not needed. It won’t be a nice place to be. Bodybuilders can be normal too. .

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[Haider Mehdi]

Push session today. Good session. Incredible pump tbh. But I do feel fat and I’m not happy. But I think we may be starting the health phase a little earlier than planned and prep earlier than planned too. So that’s something. But we will see.

Hammer strength incline x2
CYBEX shoulder press x2
Cable fly x3
Machine lateral x3
Db lateral drop set x2
Close grip smith press x2
Rope pull down x3
Overhead rope extension x3

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