[Haider Mehdi]

Wow what a day …. I’ve made it to the Uk. Tired is an understatement. Woke at 4am out at 5. Flight departed 7.40 Dubai time. Landed in Uk 12.40. Grabbed the car from the hire company and drove straight to the gym for a little workout. Skipped cardio because I’m absolutely trashed and the feed I had yesterday I don’t just want to expend right away. I want it to hang around a bit. Trained upper with Rhys. Was a nice session. Nothing crazy but a good session.

Nautilus single arm pull x2
Chest supported t bar x2
Incline hammer strength press x2
Cable fly seated x2
Cuffed lateral raise x3
Tricep rope push down x3
Cable curl x3

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[Haider Mehdi]

So got up super early. Barely slept. Heavily sleep deprived right now and feeling mashed. Started getting a sore throat so thought best I rested. Chilled. Eat sushi. Eat some shit for the first time in 9’weeks. Not shit shit just some baklava and choc rice cakes lol. Now I need some sleep cuz I’m up in 4 hours for the flight to the Uk. Gonna die on that flight 😭. Good night x

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[Haider Mehdi]

I’m with marc. I think a dip is an incredible triceps builder. That an an extension at bare minimum but all 3 if recovery allows

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[Haider Mehdi]

Another long ass day and I don’t know how I’m not dead to the world tbh. 30 csrdio on the bike. Then some steps. Then meal prep. Shower. Pack bags. Cofee and work in the mall then to the airport and on the flight to Dubai. 7 hours raw dog no WiFi no entertainment and I am back home eaten and ready for a few hours sleep before I have a call at 7am. One day in Dubai tomorrow then it’s off to the Uk. Need to train so gonna have to squeeze that in with a hair cut and the rest of the usual shit along side a high day and some food with the family wish me luck

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[Haider Mehdi]

For me if you truly train to failure on a bit of kit you cannot manipulate the loading on then you must go lighter on the second set. The reps don’t necessarily have to be higher but the rep has to be lighter to at least get the same amount of reps to failure.

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[Haider Mehdi]

A lot of people think because they have taken high doses that it means now that’s all they can do is keep everything high and continue to increase when it’s not the case at all. Start low and build up. Milk every phase of the cycle for everything you can before increasing again

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[Haider Mehdi]

Guys it was a shit day today. All round. Started off well with a nice walk. To the venue with meals prepped but then my athlete didn’t place. Not grumbling he got beat fair and square but then I lost 2 clients and it just mentally drained me. I’m so invested in my clients these things really do hurt me so yeah it just made me feel shit so wasn’t meant to train and decided to anyway. Hit a push session got a sick pump somehow and thought I actually look ok. Tightest and best I’ve looked so that’s good. Home tomorrow and I can’t wait to see the family and get a meal off plan Tuesday. High day and a meal off.

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[Haider Mehdi]

I get this a lot. I find eating post workout right away sorts it’s. As soon as I take time to get my meal in or do steps or anything post session I go hypo

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[Haider Mehdi]

This site is genuinely the best not only for what’s uploaded but the fact you can ask anything you want here and anyone of us or most of us will answer you and put u on the right path.

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[Haider Mehdi]

Rubbish sleep and I was absolutely smashed woke up took check in pics and looked really lean but boy !!! Beyond flat. Like horrible flat 😭!!! But…. I had to dig in and not feed as I’m doing this for a purpose. So sent pics and cal said no cardio so that was a relief as I really felt legs and cardio would have fucked me over big time. Legs was decent. Hacked but it didn’t hurt and that was such a relief too lol. The Panatta hack is difficult but surprisingly good on the knees. Gym had no adductor machine so did goblet squats instead and they felt really good.

Lying ham x3
Leg extension x3
Hack squat x2
Leg press x2
Goblet squat x3
Calf raise x3

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[Haider Mehdi]

Defo change to upper lower. I’d also be taking longer than 90-120 seconds rest between sets

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[Haider Mehdi]

Right then !!

4am start up and out for my flight at 7am. Raw dogged the flight with no internet and no entertainment that was fun lol. Arrived in Milan taxi straight to the most incredible gym I’ve been in. With the most wonderful owner Alessandro! The most insane one off bits of equipment from around the world. Hit an absolutely epic pull session there. Then to the apartment and to the supermarket. Then to the local gym to check both my athletes in and run them through their final session. Posed them and tweaked their shots and now just finishing my 45 cardio before it’s home food and bed. What a day. And we go again tomorrow but it’s legs !! LFG!

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[Haider Mehdi]

I’d say in general most people need less on a non training day than training. As per fuel for training in the most part. I like at least 500kcal difference depending where total cals are and the goal is of course

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[Haider Mehdi]

Hate to repeat what jordan says but I’ve found a lot of people respond better with primo in terms of reducing oestrogen than masteron.

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[Haider Mehdi]

Very good day today. Cardio wasn’t a slog like it had been on previous Thursdays. Post cardio pics are decent not stupidly flat. Then into push with 2 of Uk clients here on holiday and I was strong on push so that was awesome. Not a bad post workout look either. So this is a good sign going into the extended time within the feed and a trip to Italy tomorrow morning. So I’m excited to hopefully not be stupid flat Tuesday when it’s time to feed next. Which will be 4 days after the usual feed day. Excited for Italy. Not excited for the journey on fly Dubai with no WiFi 😭

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