[Haider Mehdi]

I’d say the chest supported row you see on jordan’s pull videos. That with the 2 different grips gives you 2 variations and how high up the pad your torso is will also hit upper or mid thoracic as well as lats

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[Haider Mehdi]

Rest day today guys. Not too much to report to be honest. Just relax. Catch up on sleep. Get some online work done and get myself ready for a big push session tomorrow. Little update I spoke to jordan about my cruise dose which was 300 test and 100 mast and opted to drop the masteron enanthate. Mainly for the dht conversion and how I don’t want to lose my hair lol. Sounds funny but I’m serious. I think for my class having a marketable look is very important. Also being as though I’ll be out of action after next weeks surgery it’s really not needed. I’m getting some filming done for the site tomorrow this weekend too which is a push session. So that will be up soon hopefully. Hope everyone is having an awesome Monday.

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[Haider Mehdi]

Have to agree with james. Had this issue myself with high incline smith machine press it became harder and harder to match the log book which meant it was time to go.

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[Haider Mehdi]

When I first started competing I was instructed to cycle clen to clear receptors but studies have shown this doesn’t increase the effectiveness of it so it’s better to keep on it and slowly increase dose every so often based on results and reaching the goal. I do agree with what hilly says too though as a long period on isn’t good for heart health etc so a break may be beneficial.

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[Haider Mehdi]

I’m not 109% sure on this but I heard they had to change what was in it apparently which is potentially why you don’t feel it’s doing much as you were told.

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[Haider Mehdi]

Hey guys so I managed to get my leg session this evening ! Wasn’t great though as I barely slept last night and today I felt weak so just wanted to maintain numbers. Was meant to do banded rdl but no bands so had to just do barbell rdls and focused on loading the hammy.

Seated ham curl – 2×12 1×15
Seated leg press – 6 plates a side – 6, 5 – 10
Cybex hack -3 plates – 6, 2.5 – 12
Single leg press – 3 plates a side -2×12
Rdl – 3 plates 2×12
Adductor- rest pause 12-6-3
Leg extension- 3 sets to failure
Donkey calf raise 3×12

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[Haider Mehdi]

Supplement needs stock the mpa range bud

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[Haider Mehdi]

I agree with Clare. I always prioritise the workout perimeter when they’re maxed out I go post post then it’s a matter of getting the food in where it feels best. Where it digests well and isn’t a chore to eat. Also like Clare says pick the foods you feel best on at the end of the day you have to make it sustainable

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[Haider Mehdi]

Hey guys! Rest day today for me which was meant to be a leg day… it’s the other halves birthday so plan was to travel to London get here and stay in the hotel train then go out. But of course with 2 kids under 5 that didn’t go to plan. So looks like a rest day it will be but the reason I was going to train legs today and rest tomorrow was because tomorrow’s another day of travel so I’m determined to fit it in tomorrow at some point. I can’t have 2 days consecutive rest when I’m having surgery on 12th! Haha. Anyway guys ill keep u posted wish me luck for tomorrow. Also little update in training. Jordan’s decided to move my rdl from pull to legs now banded. Pretty much maxed this out just wanted to clean and perfect now to be honest but it’s cool. New challenge. Managed to get 220 barbell, 85kg db and 7.5 plates a side machine which I’m quite happy with considering.

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[Haider Mehdi]

You need to find what you agree with best bud. Doesn’t have to be cyclic Dextrin. Try vitargo or karbolyn I’ve never had issues with karbolyn. I think vitargo can cause some issues but again it’s a matter of finding what agrees with you the best.

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[Haider Mehdi]

You can go ahead and google a tdee calculator if you want and plug in your stats. However the most accurate way is simply track your intake for a week or two and evaluate how energy balance is shifting (or not) in either direction (assuming lifestyle and routine variables are constant)

Great answer ????????

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[Haider Mehdi]

I count total fluid intake

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[Haider Mehdi]

Is the ‘refeed’ to benefit you psychologically or do you feel after a few weeks in you need it because you are going flat or losing weight too quick? If it’s the latter I think you need to re calculate your calorie intake and be more gradual with how you decrease calories. If it’s for your benefit mentally it’s more a meal off plan and not a refeed as for your physique this won’t benefit you or your progress.

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[Haider Mehdi]

Hey guys today’s pull session at gymunity was a good one, after speaking with jordan he’s pulled the rdl from pull and moved it to legs – banded. So today we switched to db row for the loading exercise.

Chest supported row – 5.5p – 5, 4 – 13
Dual arm db row – 40kg – 8, 37.5 – 11
T bar row machine – 60kg – 10, 55kg – 12
Single arm hammer grow – 65kg – 8, 65kg – 10, 55kg – 12
Curve pulldown – stack + 10kg – 12, stack – 15
Rear delt high row – 3×12
Seated machine shrug 3×15
Db bicep curl – 3×12

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[Haider Mehdi]

Not 100% sure what you mean by recipe bud. I just have it with water and whey then add blueberries? Did you mean best way to prepare it ?

It’s a great meal to go anywhere to be honest. I have it pre and cereal post also.

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