[Haider Mehdi]

Good day today. Back in routine locked in.

Cardio
Meal 1
Work
Upper session
Off to see Marc hector
Got some dinner
Chill and sleep

And tomorrow we go again

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[Haider Mehdi]

Got hit with a bug today been wiped out in bed all day. So strange cuz now I feel ok again praying I’m good in the morning and can get back to routine of cardio and then training. Good night guys.

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[Haider Mehdi]

The warrior cup!! First ever one ! My show. What a crazy thing to even say. So … it wasn’t crazy busy but they aren’t. It was good though and something I didn’t think I would be doing from where I started in the industry so a bit of a landmark moment.

Rest day from training and cardio being there and now out to have a little post show celebration. Really long dah really tired but definitely worth it.

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[Haider Mehdi]

Manic day and felt the tiredness today

Up for work, coffee, haircut and cardio, then food shopping…. And back for meal 1 then out for legs back for post workout food then out for dinner. Doesn’t sound much but it actually smashed me. Hack for legs ruined my knees. They’ve not hurt this much in so so long I’ve managed them very well. So not happy about that but it’s my show tomorrow. Very strange. The first ever Haider Mehdi warrior cup is tomorrow!! Super early start so need to get to sleep. Up and out for 5ish to get to Maidenhead for the show !! Let’s fucking go.

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[Haider Mehdi]

Hey brother. I’m with rich. Nail all the variables that are within your control to be improved and then keep pressing forward with the progression before making changes imo

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[Haider Mehdi]

First full day in the Uk today … busy one…

Early start with work, then out for cardio and over to see zac for a coffee and a catch up. After that over to Nottingham strong to train and catch up with Matt. Hit push and the gym was very good ! Loads of one off old school kit. Nautilus, cybex, life fitness and even some paramount.

Cybex smith x2
Nautilus xplode x2
Pec fly machine x3
Dip machine x3
Cable lateral raise x3
Rope push down x3
Overhead rope x3

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[Haider Mehdi]

Travel day absolutely broke me today. Soooo tired. Out of routine with output. Out of routine with meals. Out of routine with digestion and stool movements. Everything. Lol. And I’m so so shattered it’s unreal. Obviously always very little sleep before a flight because I’m last min.com with packing and it’s always early. Car rental place from Heathrow took forever it took me nearly 3 hours to get home. Had to do 30 mins cardio. I tried for more but went hypo at 27mins. So at least I did something. Then had check ins to catch up on and finally got my shit together now and going to sleep. Tomorrow we go again haha. Welcome back to the Uk

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[Haider Mehdi]

Hey guys. So… where are we. Yesterday was a good day. Push session with Bob at train sf for a change of scenery and to hit the Atlantis equipment was nice. Incline Atlantis I do like tbh and I got 6 plates a side for 6 decent reps on the horizontal grip so quite happy with that tbh. I like pretty much all of their kit too the lateral raise machine was class as well. So that was fun. Did the seated flat hammer strength press and completely forgot just how hard that is. Definitely the most humbling chest press I’ve ever been on.

Atlantis incline x2
Flat hammer x2
Db fly x3
Lateral raise machine x4
Dip machine x3
Cable push down x3

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[Haider Mehdi]

Rest day/bicep day today. So full off yesterday food kind of made it hard to eat today. Didn’t enjoy the feeling at all. So maybe not eat as hard next week. Well I won’t anyway because I’ll be in the Uk so I’ll probably be under eating or on plan being alone alot. Long day at the laptop today so aside from cardio and few steps I have not moved. Looking forward to a big push session with bob tomorrow

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[Haider Mehdi]

Solo pull session and first hinges for 3 weeks. Started light because of legs on Thursday and my dodgy adductor from football so I only did 4 plates a side but even that was so heavy after the time off. Did 6 reps buy damn was so hard. Backed off on 3 plates and pushed that to only 10 reps. I didn’t wanna completely screw mysslf. Back session was good after that and then went out for sushi and some off plan stuff with the fam after so all in all a great day. 3 more days in Dubai now before I go to Uk. Exciting times !

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[Haider Mehdi]

How long since your training execution has it been? As in how much time have you spent trying to improve your chest with the new technique

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[Haider Mehdi]

Professional help regularly on rehab

Tb and bpc
Gh if you can afford
Join in
Thorough warm ups to promote blood flow to the area but nothing that induces pain

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[Haider Mehdi]

Good push session today. Later than usual after the kahunas new hq invite. Was cool to be there with Mark and meet the team.

Plate loaded Shoulder press machine x2
Pin loaded shoulder press vertical x2
Cable lateral raise x3
Machine lateral ss db lateral x3
Cable fly ss cable press x3
Dip machine x3
Rope push down x3

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[Haider Mehdi]

Apprehensive about training legs today with a dodgy adductor from football but went and got it in and just really knocked the weight right back trained 2 rir and upped the volume of the session. Ended up actually feeling pretty blown in the lower body as the volume does kind of make up for the missing load. I guess this is how you train around an injury and still get decent stimulus haha.

Back in for push but off to Marks office to check in and see the kahunas team and the new office so that will be cool.

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[Haider Mehdi]

Rest day and football is the new Wednesday routine now.

Time spent just working most the day catching up and then some calls then hit biceps because I missed them off pull yesterday little bit of liss. Eat then football.

Back in the gym tomorrow to see how legs will go after smashing myself playing football. 😅.

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