[Haider Mehdi]

Personally I’d go for a ppl split as I just like more frequency on the muscle groups in that one session. But that’s my personal preference. Push pull rest legs rest. I would say though that upper lower is awesome and you will make big improvements – maybe give each a try and see how you recover and which you enjoy most.

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[Haider Mehdi]

Hey guys. So as you know today was meant to be leg day but I went against the grain and trained push again because I want to film something a little bit more fun and intense for u all tomorrow. So I’ll be hitting legs at m10 instead now. So thinking I might have been a bit weaker today I was surprised when I wasn’t and actually beat my book on a couple of movements and matched the rest pretty much.

Decline bench – 140kg – 5, 120kg – 11
High incline db – 52.5kg – 5, (2.5kg increase) 42.5kg – 12
Dips – 70kg – 5, 50kg – 10 – (10kg increase)
Pec Dec – 3×12
Seated db lateral raise – 2×8, 1×12
Lying cuff crucifix lateral – 1×12 1×8 1×15
Barbell front raise on incline – 2×12
Single arm rope pull down – 2×15

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[Haider Mehdi]

Hi mate, since you dropped the mast from your cruise very interested to know what your last prep cycle was if your concerned about your hair? ( as i am too ) haha! Thanks buddy

Hey bud. My cycle was the usual hair loss compounds haha. Tren, masteron !! The bastards. So last prep due to being on a lot longer than I expected because of 2 shows being 5 weeks apart my hair took a big hit so now it’s in recovery haha. So essentially I can deal with 6-8 weeks of those and losing hair but all year round would literally see me bald and I’m just not up for that right now lol. Been on finastride since my show too and that’s not helping at all either. Hope that’s enough info bud. Let’s keep our hair! ????

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[Haider Mehdi]

I agree with joe on the movement of the leg extension but apart from that these are solid session bud

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I understand. Thank you, Haider. I’ll drop the leg extension deeper into the session – should allow me to load the hack and press more this way I guess [/quote]
Definitely give it a try bud

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[Haider Mehdi]

I agree with joe on the movement of the leg extension but apart from that these are solid session bud
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It’s more to save fatigue than your knee safety for me. I like to warm up my quads on the hack after ham curls which are great for warming the knees

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[Haider Mehdi]

I agree with joe on the movement of the leg extension but apart from that these are solid session bud

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[Haider Mehdi]

Hey guys! Rest day today before legs tomorrow! Had a good deep tissue and some acupuncture this morning after some clients. Some afternoon online plans to be completed and sent out then it’s a few hours in the gym this evening. I always try and keep busy on rest days and get steps in where I can although I like to rest completely also. I feel you have to try and get a balance. Rest enough to recover and to prepare for training but at the same time don’t be lazy and just sit down all day!

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[Haider Mehdi]

Solgar super 7 really helped my joints try that mate

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[Haider Mehdi]

Hey guys. Had a good pull session today and filmed a few bits on my Instagram, although I had a good session I’m writing this now with a huge headache and a sicky feeling as if I may be getting a migraine ! Fml ????????.

Nautilus high pull down/row – the same one jordan and everyone used on there last pull session not sure if you saw it. I loaded second here -77kg – 12, 91kg – 7
Bent over bb row – DY style – 140kg – 5, 110kg – 12
Hammer strength low row – 2 plates a side – 12, 3 plates a side – 6
Single arm nautilus – drawing elbow down towards hip to shorten the lat – 2×12
Hammer strength pull down – 2 plates 2×15
Rear delt machine row 2×12
Machine shrug 3×12
Hammer strength bicep curl – 3×12
Seated calf – 3×12

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[Haider Mehdi]

William where are you man? I’ve been checking your log daily to no activity?

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now im here haha my wifi was fucked lol[/quote]
No worries brother glad to see u back

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[Haider Mehdi]

Haider thanks for the info my friend and sorry to hear about surgery being pushed back! It will be for all the right reasons, sending positive vibes and well wishes your way. I’m 18 weeks out right now, and new to the site so how do I go about logging? Also would you mind sharing your rotation plan for push pull legs? Such as exercises/sets/reps on rotation A for push, rotation B push etc? Or is this question something I can just wait on and see how your training is posted on here as you go. Sorry for the long and broad questions lol, eager to learn and thanks again for the time!
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Hey bud. Sorry for the late reply to start your log you go to the forums – to the member training tab and start a new thread there. I’m interested to see how you get on and would love to help you towards your first show in some format.

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[Haider Mehdi]

William where are you man? I’ve been checking your log daily to no activity?

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[Haider Mehdi]

I’m finally going to get a good session filmed Saturday which will be uploaded

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[Haider Mehdi]

Hey guys! Hope everyone is feeling good. Push today for me and I was raring for this one. Push Sessions have been feeling quite good recently. It was my dumbbell rotation so wasn’t sure how this would go as I’ve only actually done it once since I set my 3 rotations a couple of weeks ago. Anyway it was a success. Felt strong.

Low incline dumbbell press – 60kg – 5 strong reps, 50kg – 10
High incline machine shoulder press – 90kg a side – 6, 75kg – 10
Close grip bench press – 105kg – 8, 90kg – 12
Seated cable fly – 2×12 1×15
Lying crucifix cuff laterals- 2×12 1×15
Dumbbell lateral raise – 3×12
Tricep Rope pulldown – 3×15
Hanging leg raise 3×12

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[Haider Mehdi]

I think it’s a case of doing predominantly uni lateral work – dumbbells etc and just persevering until the weaker side catches up with the other bud.

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