[Haider Mehdi]

So we went exploring and wow. What a place. Insane views and winding roads up the mountains. So much fun. Went to the bazaar and shopping centres looking at all the copy’s of your Rolex’s and designer clothes. Tempted on some stuff even though fake isn’t my thing but didn’t bother in the end. Istanbul tomorrow so might see how their bazaars compare. Pull this morning was awesome. Did some rack chins and reminded my self what a great exercise it is. Buzzing to get them back in the rotation. Goes to show a limited gym inspired me to do something I haven’t done in so long that’s actually super effective too. Silver lining right there !

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[Haider Mehdi]

Sourdough is elite but go with what you digest best and enjoy the most.

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[Haider Mehdi]

In the same as rich. I had inguinal hernia operated on and my umbilical I’ve left as is because it doesn’t bother me.

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[Haider Mehdi]

Took a nice rest day yesterday. Did cardio then breakfast then we rented a super cool huge cabana on the end of the pier with a full cabin – sofa, bed etc. 6 sun beds, a swing above the sea, we swam we eat we had such fun. Insane day. Everyone absolutely loved it. Today we chilled. I started the day with push and cardio and then worked a few hours and just relaxed all day taking it in. Tomorrow is our last day in Bodrum so we’re hiring a car and going round the city being as thought we haven’t left the resort ar all yet lol

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[Haider Mehdi]

Up early today for pull and cardio and again we got a good session in.

Single arm chest supported cable pulldownx3
Bent over smith machine row x3
Chest supported db row x3
Cable row x3
Face pulls x3
Straight arm cable pull down x3
Cable curl x3
Db Hammer curl x3

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[Haider Mehdi]

I’m with Meg coffee and water and I’m good to go

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[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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