[Haider Mehdi]

Great leg session at gym unity burton yesterday. Took a few weeks away from hacks due to knees so first session back on it. Used the hardest available of course the Cybex hack and surprised myself to be honest.

Standing ham curl 2×10, 1×15
Hack – 4 plates – 6 good reps, 3 plates – 13
Pendulum- 3 plates – 6, 2 plates – 14
Single leg press – 2×12
Rdl – hammies v sore from pull so went lighter and worked in the 20 rep range. 2×20 – 35kg Db
Adductor – stack + 10kg 12-6-3 rest pause
Leg extension 2×15
Donkey Calf raise 3×12

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[Haider Mehdi]

Today I went to transform now uk and got my second fully comprehensive blood test. So markers like alt liver function and my cardiac markers were high last time so I’ve been hammering the health supps to get these down as I mentioned. So I’m hoping it’s worked. I also luckily got an ecg on heart health and happy to say it’s perfectly healthy and I’m at no risk of heart failure. This is all on my Instagram today guys and I’ll save as my highlights if you want to check it out.

Pull session at ultimate fitness Birmingham
Front facing hammer strength pull down – 4 plates – 6, 3 plates – 15
Rdl – 4 plates – 5 (too soon after legs hammies and lower back felt it)
Seal row – 2 plates – 7, 70kg – 14
Hammer strength low machine row – 5 plates -6, 4 plates – 12
Single arm row machine 2×12
Dual arm – Single arm pull down 2×12
Cable preacher bicep curl – 3×12

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[Haider Mehdi]

Also! I finally have a surgery date !! 27/2/2019 at Nottingham hospital. Kind of messed plans to push but we have a month to do something. So it’s bloods tomorrow and from this week a small increase. I’ve been on 250mg test since my show now so this week we’ll go 300 test and 100 mast and see what this can do for us with 4 weeks of consistency and hard work.

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[Haider Mehdi]

Awesome push session today. Adding another 2 rotations to my plan as I’ve been hammering the one this whole time and obviously getting stuck on some movements. Discussed this with jordan. He was surprised I didn’t have more. So I will also add to pull and leg days and we’ve now dropped the top ups. So today was last day of top ups and new training. Really enjoyed it. Felt everything. Mind to muscle connection was amazing. Didn’t go too heavy and will push all these numbers a lot I feel.

Decline bench – 140kg – 5, 115kg – 10
High incline Db – 42.5kg – 6, 32.5kg – 11
Close grip bench smith machine – 2 plates a side – 8, 1 and a half plates – 13
Pec Dec 2×12-15
Standing cuff lateral 1×12 1×15
Db lateral 1×10 1×15
Cable front raise 2×12
Rope pull down 2×12
Leg ext 1×20
Leg press 1×20

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[Haider Mehdi]

Thanks Haider. If it does not cause you pain or discomfort, why are you getting the surgery? Is it purely for visual reasons? I may have one but i can barely see it but I am more concerned about the scar from the surgery. Are they using keyhole surgery to minimize scarring?

To be honest I told the nurse about it and she suggested to get them done together. It may not hurt but it is a split in my abdominal wall causing it to protrude so it may not hurt now but who’s to say it won’t start to further down the line.

I’m not having key hole on the inguinal one as key hole will only provide me with the mesh operation and it won’t last when I get back to lifting heavy. Fully invasive surgery they stitch and put the mesh in so it’s a lot less likely to go again.

I need to speak with the surgeon about the scar and how they will go in on the belly button. If it’ll be a big scar I may just get the one in my groin done as a scar down there won’t affect my future in the sport.

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[Haider Mehdi]

@corinne your just trolling me and making me question what I’m doing and why basically aren’t u Hahahaa. Cheers.

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[Haider Mehdi]

Haider, quick question regarding your hernias. Where exactly are they located and what symptoms did you have a as a result of having a hernia?

Hey bud. I have two. One just above my belly button which doesn’t cause any pain or discomfort. I just noticed it one day a while ago. It becomes a little more prominent when I’m very lean. The other is in my groin – this one I actually feel bulge when I exert force and gives me pain after a hard session or bulges when I sneeze and cough even. Last few weeks I’ve had random pain there, I’ll touch and it’ll be protruding. Sounds strange but I have to physically push it back in.

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[Haider Mehdi]

1) One gym mistake you’ve made in the past that you look back on and think “What the fuck was I doing!?”

IE: Mine was weighing 150lbs following Rich Piana’s 5,000 calorie a day diet thinking I’d look like him in a couple of months – I got fat as fuck ????

Hmmm this is very hard mate. I’ve definitely made a few I’d say…… probably attempting a 20,000 calorie challenge that was one of the worst days of my life. Can’t believe I even tried it. Haha.

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[Haider Mehdi]

ok cool – I find with the singe leg press once ive failed on it, I have failed….I couldn’t do another set so much not be totally necessary…then your trying to fail again the leg extension later

I put the leg extension – 1 set at the top ater 2 x hammy

then onto compounds so I can get the most from that too

my session is pretty much the same but I have a few sets less and no top up, and do RDL

as now im trying to grow I don’t see that MORE work is needed as im stronger in the pull/push sessions and I don’t need to waste any recovery on adding those to the legs sessions x

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I think because I go from all quad focus the single leg switches to more hamstring and I have more to give. Tbf your legs are insane mine not so much so maybe I need a little more volume? But yeah I get what you mean lower volume will allow for better recovery but could that be due to your food set up, maybe not being in as much of a calorie surplus and how lean you are ? X

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[Haider Mehdi]

Last few sessions have been good sessions guys, my leg session yesterday was a good one. Fell short on what I wanted on seated leg press but it’s going to come. Last session I did 6 for 9. Yesterday was 7 for 4 and just missed lock out. Anyway I beat my previous pendulum and everything else.

Seated hamstring 2×10, 1×15
Seated leg press 7p – 4, 5.5p – 11
Pendulum- (no counter balance weight) – 3p -6 (2 reps on last session) , 2p – 14
Single leg leg press- 3p 2×12
Db rdl – 70kg 1×10
Hypers – bodyweight- 15
Adductors – stack 1×20, few off stack 1×20
Leg extension 1×20
Calf raise 3×12
Front facing pull down – 12-6-3 rp
Cable preacher curls 3×15 – loved this precor machine. Will get some bits on my Instagram today.

@corinne how’s your leg set up currently ? And do you have any upper body top ups ?

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[Haider Mehdi]

@Sam King – with all this moaning…meal 5 is out now ????

ciabatta…BUT was it toasted?

haider… do you find the single leg press good for 2 sets?

and why do you prefer to do your leg extension at the end?

do you feel you need the pull down at the end of the session at this point on prep/life?

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Yeah I do to be honest. I’m really happy with the volume of the whole session. To be honest the leg extension is there as that’s just how it is placed from jordan haha. And it feels good there too. All compounds out the way and can really work on contraction. I think I need it yeah. Backs a weak area for me and I think the top up will really help.

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[Haider Mehdi]

Yesterday’s push session was a very good one again. Finally beat the 5 reps on incline smith with a dodgy 6th rep. Haha.

Standing cuff crucifix lateral 1×12 1×15
High incline smith 55kg a side 6 reps, 42.5kg – 10
High incline plate loaded – 95kg a side 5 reps, 70kg a side 11
Dips 70kg 5, 50kg 8,
Pec Dec 1×12 1×15
Lying cuff lateral 1×12 1×7 1×12
Dumbbell front raise 1×8 1×12
Single arm rope push down 2×15
Leg extension 1×20
Leg press 1×20

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[Haider Mehdi]

Haider…massive fan… apart from creatine and protein what are 3 must have supplements in your opinion?

Thank you Rohan that really means a lot.

For me must have health supps are curcummin, vitamin d3 and omega 3

Other supps apart from creatine and protein would be a good pre workout – I’m a bit of a pre freak, I really enjoy a well formulated pre workout and never go without one. Then it would be I guess this is a health supp too but would be ashwaghanda root. I really feel all the benefits from this. And I guess then it would be some essential amino acids. Hope that helps buddy.

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[Haider Mehdi]

Yeah I guess it’s high in calories but they aren’t filthy foods or deep fried shit. All pretty clean and a cheat is high in calories ! When I eat sushi it’s not all salmon nigiris and sashimis. Some high cal stuff. Haha. Else what’s the point right?

Really! Hmm I guess they aren’t cheap. Yeah a burger would definitely be a v close second on the list of dirty cheats.

Hahaha behave ! 16 weeks out I bet your food is still nice and high.

Exactly. Death by pb is perfectly acceptable

Hahaha let’s pray for 1/16th tomorrow ????????

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[Haider Mehdi]

I saw that ! Looked decent. Haha he does sound like he’s been restricted some sarnies! ????

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