[Haider Mehdi]

Hey guys ! So … updates!!! Yesterday was a rest day and day before was leg day – ran out of solgar 7 joint care maybe a week ago and my knees have been giving me so much trouble. Can’t stress how good this supplement is. It’s back in now so hopefully can make some head way with leg sessions. I’ve not lost any strength and even progressed some movements week to week. So considering I’m still cruising and no food increases I’m fairly happy.

Legs at sole fitness (all Cybex)
Lying hamstring 3×10
Hack – 4 plates – 5, 3 plates 14
V squat- 5 plates – 6, 4 plates – 12
Single leg leg press – 3 plates 2×12
Hypers – 30kg 12 bw 12
Adductors – stack 1×20
Leg extensions 90 – 2×15 slow squeezes
Calf’s

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[Haider Mehdi]

Hey guys! So yesterday was pull day… went down well again.. another session in the books without pain and obv as I’m being more careful my mind to muscle connection has improved so little blessing in disguise.

Front underhand pull down – 4 plates – 6, 3 plates – 13
Mag grip pull down 12,15
Chest supported row – 4 plates – 6, 3 plates 11
Rack pulls – 230 – 6, 190 – 12
Rear delt row 12,15
Cable bicep curl – 3×12

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[Haider Mehdi]

There’s a couple of stories on my Instagram from today’s session. @haider_m

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[Haider Mehdi]

Hey guys. Not a bad push session… although high incline smith is becoming a bit of a sticker. Need to make some progress here been stuck on the same number a while. Everything else is moving nicely and will continue to do so I feel as I’m still only getting back to full fitness !

Standing cuff crucifix lateral 1×12 1×15
High incline smith 55kg – 5, 40kg – 13
High incline hammer – 80kg – 6 60kg – 15
Weighted dips – 65kg – 4, 45kg – 10
Pec dec – 130 – 11, 100 – 20
Lying low incline crucifix cuff laterals 1×12,1×7 1×11
Seated db front raise – 1×12 1×15
Single arm rope press down 2×12
Leg extension 1×20
Leg press 1×20

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[Haider Mehdi]

@clare hahaha aren’t we!! Oh dear! I hope you get over the forearm issue ASAP! We surely have to have had our quota of shit luck for the year now right? We’ll come back strong from these! ????????

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[Haider Mehdi]

Had my rest day yesterday. Feeling a little delt pain and today is push. So I’m going to test it and see how much I can do without overloading. Going to do a leg top up. Good to see you feeling better and the sessions came off well
____________________________
http://daymoalexanderfitness.co.uk

Thanks brother. Hope your shoulder is feeling better.

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[Haider Mehdi]

Really happy that the few days rest I had have seen to have sorted my shoulder issue. Had a few feeler sessions one push and one pull and managed to lift well without pain!! So so happy. Rest day today and legs tomorrow so will update you all with how that goes.

do band dislocates every other night – high reps.
bar hangs before every session – hang on for a minute, and just relax the shoulder girdle.

you will recover quick my friend. stay positive.

Thanks buddy luckily rest and anti inflams really helped. Will be much more mindful to warm up and stretch pre and post now

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[Haider Mehdi]

Excited for push tomorrow now I’m feeling kind of injury free in the shoulder

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[Haider Mehdi]

Hey guys. Leg day yesterday at m10, haven’t trained here since early December and haven’t used a pendulum since training with jordan last before Xmas. So yesterday’s session was about matching the log book at the very least. Was a successful session beat my hack numbers and matched the pendulum. Not before getting pinned after some wishful thinking as to what I could lift. Haha.

Atlantis lying leg curl – 2×10 1×13
Atlantis hack squat – 6.5 plates – 7, 5.5 plates – 13
Atlantis pendulum- 3.5 plates – 6, 2.5 plates – 15
Single leg animal leg press – 2×12-15 – 5 plates
Hypers – 27.5kg – 12, body weight – 12
Hammer strength Adductors – 80kg – 20 reps
Atlantis leg extension – 3 sets to failure squeezing and no swing.
Back top up. Prime pull down – 12-6-3 rest pause
Prime single arm bicep curl – 12-6-3
Calf raise 3×12

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[Haider Mehdi]

Really happy that the few days rest I had have seen to have sorted my shoulder issue. Had a few feeler sessions one push and one pull and managed to lift well without pain!! So so happy. Rest day today and legs tomorrow so will update you all with how that goes.

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[Haider Mehdi]

Some shots post legs

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[Haider Mehdi]

Had a really productive leg session yesterday, put my issues to the back of my mind and just went for it.

Seated hamstring- 3×8-10
Hack squat – 5plates a side – 3.5 reps lol, 3.5 plates – 20 reps. – need to go back to 4.5plates and get 10 before attempting 5 again. Last session I got 4.5 for 7.
Low and close leg press – 1×10 – 250kg 1×15 – 220kg
Single leg leg press – 2×15 – 110kg
Paused rdl – 160kg – 6, rdl – 120kg – 20
Single leg Leg extension – 3x 12
Adductors – 12th hole – 25-12-6 rest pause
Calf raise 3×12

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[Haider Mehdi]

Hey guys. A little update …. just call me sick note as now I have a shoulder issue. . I’ve spoke to jordan. The plan is to self medicate so I need to get this in

200mcg bp157 twice a day, apply dit da jow 3 times a day and double my curcummin intake from 400 am and pm to 800 am and pm.

So I have a treatment on it tomorrow. It’s a strange catchy, sharp feeling when I reach for things, pull down or press overhead. Pray for me guys. I’ve voiced my concerns to jordan that I’m feeling pretty pathetic so just want to apologise to you guys for my lack of positive training or informative logs too. I’m determined to not let this set back de rail me for long but it is literally one thing after another recently and I’m still waiting for a surgery date on my hernias.

Hey my man, it sounds like it could be the supraspinatus tendon that runs through a little hole were your acromio/clavicular joint and can cause a clicking sensation and pain as you raise your hand upwards etc. You may just need deep tissue around the scapula and a chiro to do some realignment work on you.

Wait till you get hold like me, I get treatment every 3-4 weeks due to constant issues like this lolol
____________________________
Instagram name – Hillydoc. http://Www.physique-enhancement.co.uk

Hilly my brother!! I’m on it. Jordan recommended I didn’t bother with deep tissue yet as it was so fresh. It’s calmed right down now so I’ll go gym now and see what it feels like on certain movements. Any issues I’ll leave it and get booked in. Haha I think I’m gonna need to get in every 3-4 too just to keep on top of things. I have a few other little niggles etc and I think it’s all down to tightness and knots being ignored.

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[Haider Mehdi]

Hey Haider, bad news about your situation pal, it sounds like some sort of impingement issue? I can imagine its hard for you, just try not to let all these things get on top of you man, stay strong mentally and you will get better. Its extremely frustrating, sometimes these things just take a little time but you will be back more focused and more determined than ever. I can sympathise with you as I have several injuries, i wont list them because i will run out of space lol. I have a similar issue with my good shoulder and have also developed biceps tendonitis in that arm now, so I have had to back off the intensity a bit and I’m also following a similar protocol to you with the BPC, Curcumin and Boswellia, which is helping hugely. Have you tried discussing it with Aaron at @mofobodymechanic , he is awesome mate and treats Kuba and many other BB’ers. He will be able to help you, if you havent seen him already.

Also just a thought but if your still waiting for your hernia operation this is something else that is playing on your mind. I had a similar problem with my shoulder operation and waited for years on the NHS, I eventually thought the longer I leave it the longer it will delay my goals in life so I had it done privately (by the same chap that operated on Ernie Taylor), you can choose the date, the consultant, the hospital, I even had a choice of Ice Cream lol. I think it cost me about £6K total including follow ups and physio. Over 2 years on I’m still doing recovery and mobility work to get it to a level where I can start thinking about training more seriously. That being said I’m 2 plus years closer to my goals now as opposed to not knowing when i was going to have the op and still have a knackered shoulder. Apologies if you’ve got it sorted or thought of it already. Its just a suggestion and I dont know how much it would cost privately but it might be worth considering and might bring your goals closer too.

All the best bud,

Cheers,

Paul.

Thanks Paul. Sad to hear you have similar issues. No I haven’t mate. I’ve heard a lot of positives about mofbodyclinic though so might have to be something I look into further. So I cancelled my treatment yesterday and decided to give it another days rest. The sharp catchy feeling when reaching for things etc has no gone. So I’m literally getting ready to go to the gym now and do some upper body work to see how it is. Just test it and go from there. I really want to train as you can imagine.

As far as the hernia goes. I expect to have a date in the next week or so max, although it’s nhs, they are using a private clinic which is a hernia specialist. So I’m going to hang on and see if they come through with a date soon. If they don’t I will definitely look into getting them sorted elsewhere.

Really appreciate the message by the way bud. Honestly means a lot to hear someone going through similar issues and getting somewhere.

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[Haider Mehdi]

Hey guys. A little update …. just call me sick note as now I have a shoulder issue. ????????. I’ve spoke to jordan. The plan is to self medicate so I need to get this in

200mcg bp157 twice a day, apply dit da jow 3 times a day and double my curcummin intake from 400 am and pm to 800 am and pm.

So I have a treatment on it tomorrow. It’s a strange catchy, sharp feeling when I reach for things, pull down or press overhead. Pray for me guys. I’ve voiced my concerns to jordan that I’m feeling pretty pathetic so just want to apologise to you guys for my lack of positive training or informative logs too. I’m determined to not let this set back de rail me for long but it is literally one thing after another recently and I’m still waiting for a surgery date on my hernias.

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