[Haider Mehdi]

Out of curiosity.

After back to a pre holiday condition. How much would you guy bump calories up by?

Would you use the log book as the only tool and add calories when progress stalls?

Or would you try find maintenance straight away?

Is the goal to gain tissue when your back and go for a full off season? If so I’d look at body weight, strength (log book) and condition – obviously body weights got to go up and that will go up with decreased activity or increased food, use one variable at a time – get back to maintenance and start trying to progress the log book then I’d add 200 calories to begin with when i feel like there’s a sticking point somewhere. But 200 doesn’t always have to be the number. It’s all about assessing all variables and making slow increases making sure everything’s heading in the right direction.

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[Haider Mehdi]

Hey guys! So today was meant to be a rest day after legs yesterday, but I have a lot of commitments this weekend. And leading up to surgery weds so I decided to hit a push session and being as though I was visiting my sister in Rotherham it made sense to train at the Mecca ultra flex Rotherham ! Hooked up with the main man @kuba1000hotmail-co-uk-cielen and had a good chat. Looking forward to next week as I’m going to hit legs with him on Tuesday. Took advantage of the lovely Atlantis kit that I don’t get to use much so today wasn’t to plan but it was a very good session. I did feel fatigued from yesterday’s leg session so just re instated why there’s a need for a rest day post legs.

Atlantis incline press – 4.5 plates – 6, 3.5 plates 12
Atlantis shoulder press – 3.5 plates – 6, 2.5 plates – 12
Weights dips – 70kg – 4 (went off balance and ruined my set) 40kg – 10
Pec Dec – 2×12 1×15
Lying cuffed crucifix lateral- 3×12
Standing Atlantis lateral raise – 3×12
Rope pull down – 2×12

Check the gym out and a few of my loading exercises.

Also checked in with jordan and he’s very happy with the look I have currently I’ll put some pics on here

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[Haider Mehdi]

Have to agree with hilly. Liss will really not touch your weight sessions unless you do it pre workout and that’s always a no no for me. I actually like some of it pwo. Don’t like more than 20-30 min as I think after that you are eating into recovery time where you can be eating and should be prioritising the recovery process.

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[Haider Mehdi]

I use the bottled egg whites. 30g for 1 egg white and converted in MyFitnessPal using ‘large egg white’ it gives me 3.6g protein.

_________________________________________

http://www.trainedbyjpclothing.com

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[Haider Mehdi]

Hey guys!! How is everyone ! Had an awesome leg session today!! First time with the mps max and sustain combo! I went for blood orange by the way, nice and sweet but not too sweet, really really nice on the stomach no bloating issues and pleasant to drink throughout the session. Looking forward to trying the lemon and lime flavour. Has anyone else had them? What do you guys think ?

Lying hamstring curl 2×12 1×15
Pivot leg press 10.5 plates a side – 5, 8.5 plates – 13
Watson pendulum – 2 plates – 12 reps slow and controlled. 1.5 – 15
Single leg press – 3 plates a side 2×15
Nautilus Reverse hyper machine (anyone used this?) 10kg a side 1×12 didn’t like this at all so did back off on the hyper extension
Adductor – stack +20kg rest pause 12-6-6
Leg extension 3×15
Calf raise – leg press 3×12

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[Haider Mehdi]

Hey buddy. Can’t seem to see any shoulder press videos ? Can you tag me @haider_m

thanks for the reply, that was a few months ago, and my ig fucked up and all posts just went gone last month, but i have som new posts if u want to check them out :).

have a good day Haider.

Things has been very good but the two last sessions has just been alright but will take some rest and try to recover ive had some sleep troubles. prob just need to recover. [/quote]
Ahh ok cool. I checked out the squatting and a few of the pressing videos. All looks good. Strong presser and squats are on point too! Keep it up brother. We all have sessions that aren’t great. Just gotta nail everything – sleep, hydration, timing of food (digestion) and then go into the session with the mindset of wanting to be your all time strongest on every exercise. You got this man! Keep going ! And keep me updated.

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[Haider Mehdi]

Yes Haider, everything is looking spot on my man. I can see why Jordan’s happy! I don’t know about you, but some check ins I think ‘jeez, I look like shite’ but then Corinne’s feedback is ‘you’re looking spot on’. Sometimes way too harsh on myself. That is why it’s great to have that objective pair of eyes.

Some superb progression being made on your lifts as well. Not bad for a physique guy eh?

Oooooo, your supps have arrived. Going to need to order some new plates in that case. Who knows, maybe you’ll even progress on the smith incline press haha. Thinking about it, probably need to take the whole tub for that movement!

Can’t believe it’s your surgery next week bud, that’s come around quick! Don’t know anyone directly who has had hernia surgery, but like any injury just give it time and when it feels better, give it a bit longer. Sounds really obvious, almost patronising but people rush too quickly back into training after any trauma. Better to give it an additional 2-4 weeks, rather than end up losing 6 months. I know you’re a sensible guy and will listen to the aftercare. Then with the green light, it’s grow time!

Good luck with the leg session tomorrow. Not that you’ll need it fuelled by Sustain and MPS!

Thanks bud. Mate.. haha every time. My problem is which jordan tells me I need to stop doing is comparing myself to others who aren’t in anywhere the same situation as me (physique, cruising etc) in my head although nowhere near I’m chasing ppl like james, jordan, Oscar etc. Which isn’t a bad thing but if you let it get to u that your not close to them can be mentally detrimental so I’m glad I have jordan to tell me to stop lol.

Thanks mate. Somethings are going well yes which is promising considering all factors.

Hahaha. I’ve not touched the Smith for a few weeks due to training with jordan and then being on the other push rotations. Tempted to drop it out I think tbh.

Yeah I guess for you guys it seems quick. For me it feels like a longtime. But yeah I really need to make sure I don’t rush it as that will be really silly. Of course I’ll keep you all updated. I appreciate the words bud. I’m very excited for today’s session. Let’s see how we get on. We’re praying for a Pb on the pivot leg press ????????

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[Haider Mehdi]

Jdh, I’m sorry to hear that mate . In honesty it would of cost me and Corinne too, it would of cost me friends and family and it would of left me with what ? A few letters next to my name and a business that I would possibly resent as it would of cost me so much in its building . I hit 30 and thought , no – I will not let my self go down this path . It’s a very hard process to seek help and open yourself up like that, but I absolutely love the way it’s made me change my outlook. I now speak to my mum and sister daily , just to know how they are and if there is anything I can ever do to help them or just to be a better son and brother. So I really want people to understand that if you want to change , you can ????
____________________________
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❤️????????

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[Haider Mehdi]

I agree with the matt and james. One thing I’d say is on holiday just be aware that activity will help offset the food so just try and be active. Unless of course you just want to sunbathe the whole time then that’s of course fair enough. I just like to know I’m offsetting it as much as I can on holiday then get back to it when I’m back.

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[Haider Mehdi]

Quick update and my check in pics from last week. Jordan is very happy so I have to be content with that. I just want more and I’m always hungry and thinking what if I blasted and wasn’t cruising for so long how would I look. But this wasn’t an option. One thing I’m thankful for is bloods are in line. I’m not too fat and I’m still managing to get a little stronger and train hard.

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[Haider Mehdi]

Hey guys. Rest day today.. so not too much to talk about .. I went for a scan today on a lump I have … not the hernia lol. I don’t think it’s anything serious so nothing to worry about but I’d like it removed if possible. You can’t see it as I can imagine nobodys noticed it but I know where it is. So I’ll keep you posted on that. Also it’s a week today that I am in for surgery – not going to lie I’m so nervous. Not for the procedure but more for the aftermath and how long I can’t lift heavy for. I am dying to compete with improvements this year. And I’m determined to do so. So let’s hope I can get back to full training as fast as possible. Hope everyone’s having a good day. If anyone knows of anyone that’s had hernia surgery – not key hole as I need stitching properly so the recovery process will be longer I imagine drop me a message. Thanks guys. Leg day tomorrow ! I can’t wait as my mps Max and Sustain have arrived !!!! Whoop!

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http://www.trainedbyjpclothing.com

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[Haider Mehdi]

God damn you are a strong puller, keep up the work.

????

Thank you buddy. Not quite where the other guys are but I’m ok for a physique guy !

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[Haider Mehdi]

@daymo-alexander I hope it’s nothing serious. Ice it and take some sort of anti inflammatory

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[Haider Mehdi]

Thanks for the well wishes Haider. Nine years has absolutely flown by, but couldn’t picture them with anyone else – definitely my soulmate. Awww, aren’t I a sap.

Nice choices – added to the list. Let the education continue! My confession is I have never watched any of the Rocky films. Is there any testosterone folwing through my body!?

Yeah it was weird, wouldn’t let me attach photos as file size was too big. I’m not a techie, but I’m sure a JPEG isn’t too big for this site. Will try again, just for you Haider!

Hahaha not at all I’m in the same boat! 9 years too! Not sure how she’s put up with me for so long tbf. Haha. Never watched a Rocky film!! Wtf! Get it on! That’s a proper classic ! Tag me in them on Instagram bud if you like

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[Haider Mehdi]

Hey buddy. Can’t seem to see any shoulder press videos ? Can you tag me @haider_m

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