[Haider Mehdi]

I’d be pressing as much as possible with independent presses. Dumbbells and machines that aren’t one piece, cables etc.

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[Haider Mehdi]

You just need to get bloods done and see where e2 is at 180. Do you feel like it’s staying as it is at the moment ? Is it hard or is it puffy ?

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[Haider Mehdi]

So the plan worked just !! Did all cardio in the morning. Finished training half way home and I felt it just starting to creep in a little. Luckily had some food on me and eat my blueberries id usually have with my last meal so that saved me before it set in. But not doing cardio post workout was definitely the game changer ! Felt really flat again today and struggled to get a pump even with 2 scoops of pumpage so you know I’m flat and it was delts and triceps 2 muscles I don’t struggle to connect with at all. Check in day tomorrow after a busy morning and it’s a rest day too so will see what the plan is from cal I’m definitely leaner this week but with under 5 weeks left I really want to see more changes coming to my composition! Especially mid section and hips.

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[Haider Mehdi]

Horrible day only because of the hypo I got post workout. Stuck in a taxi for over 40 mins dying. Couldn’t shake it for a long time ! Then I passed out after eating for a good 2 hours. So that ruined the day tbh. Because before that I had an unreal pull session smashed it. Strength was high. Higher than it has been for a while. 3rd shot went in yesterday so I’m expecting next week to start seeing some more progress. Flattening out fast again this week. Check in Wednesday and see what the boss man decides. Delts and arms tomorrow looking forward to a juicy session too. Can’t wait. Let’s go !

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[Haider Mehdi]

Dig in buddy and don’t let it ruin your mindset. All part of the process

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[Haider Mehdi]

I think fitbits are well known to track arm
Movement as steps so I’d never use one of them. I use the Apple Watch Ultra and that’s bang on. Not generous at all lol

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[Haider Mehdi]

Nice you got it sorted. But Adam’s suggestions are bang on if you ever get stuck out

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[Haider Mehdi]

Rest day today and first day of 60 mins cardio. I felt absolutely smashed so it was a struggle. But we got it done. 5mins on the rower to get the hr up then the rest on the cross trainer. I like the cross trainer because I can still get some stuff done on my phone. Anyway still had my steps to do as only managed 20 mins walking so a few thousand done then I had a big shift at work so was on my ass for a few hours then I went for a long walk got up to 9.5k and finished the rest at home easily. Been super hungry last 2 days so good signs I’m getting leaner. And pics today were pretty decent too. So on we go. Pull day tomorrow looking forward to it ! Hinge day baby ! LFG

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[Haider Mehdi]

Early push session today hit fasted with Bob then it was off to the binous classic show to see what was going on there and in all honesty. Not a lot lol. Bit of a dead expo so walked round a few times. Saw some people I know and that’s about it.

Training today has put me in a bit of a hole. 4th day running for me is never a good idea. So tomorrow I’ll rest and get my cardio done and work done and that’s about it.

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[Haider Mehdi]

For me they don’t change. If I’m super mashed I may increase cure coming and unwind but that’s about it

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[Haider Mehdi]

Leg day today at train sf after 3 high days and sushi I felt very good going into this and was excited to get it in. Trained with Bob and although I’m not ‘strong’ per se I felt good. So no input on today’s session completely let Bob lead it and it was a big session. Just what I needed. Knee was ok too so I am very very happy about that.

Seated ham curl 3
Leg extension x3
Pendulum squat x2
Pivot leg press x2
Walking lunge x2
Adductor x3
Calf raise x4

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[Haider Mehdi]

Happened to me before. Had it in warm water and it was fine

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[Haider Mehdi]

Personally that would be too early for me. I’d do with a carb drink like sustain and mps max pre workout and then have a heavy meal post workout

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[Haider Mehdi]

So… 3rd day of high carbs ended up with a 30 piece sushi meal on top top and let me tell you something that last sushi meal with cream of rice was not fun at all. Did not enjoy it and I’m stuffed to the brim. Cannot wait to get back to my low cal diet tomorrow and smash my cardio early doors starting with the rower to do somethin hard and challenging and then it’ll be on with legs later on with Bob at 1pm so that’s exciting too. Even with my shit knee so fingers crossed I can do what I need to do just might have to squat last. So can’t load the knee. But we will see. Excellent pull session today and some lower cardio. Tomorrow Cardio goes up 45 td and 60 NTD so bring it on LFG.

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[Haider Mehdi]

So the rest day yesterday was one of if not the most needed ever!! How ever I didn’t get a lie in because my daughter woke up early and wouldn’t let me sleep. I tried to put peppa pig on for her and sleep but every time she saw me fall asleep she’d tap me to wake me up 😂. So got up and got on with the day. Checked in with cal and he ordered two high days and an off plan meal. So that went in yesterday. Took the family out for sushi because it was essys birthday was so stuffed I felt bad. Woke up today looked tighter for sure trained and took post workout shots and yes I was tighter but weirdly I didn’t look any fuller. Like not one b it at all. And if I’m honest I looked flatter than I have been post workout. So I didn’t get that at all. Anyway sent shots to cal he agreed and said go for sushi again but it was late and didn’t wanna stuff food and feel shit from eating so I declined and said let’s see tomorrow. He understood and suggested maybe we have a 3rd high day tomorrow and then go from there. So that’s the plan I think but I’m sure will confirm tomorrow when I send pictures. So I will keep u updated. It’s also a pull day tomorrow so I’m looking forward to that as I’m loving training !!

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