[Haider Mehdi]

Some check in pics sent to jordan this morning. He’s happy. Weights up slightly but I think it’s the recent increase in veg I’ve added. I feel happy and strong. Jordan agrees it looks as though I’m improving even on my cruise dose. Obv haven’t upped anything yet due to the ops I’m waiting on.

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[Haider Mehdi]

Hey guys! Cracking push session today, beat some numbers which is nice as I’m feeling pretty beat up at the minute. Training hard and not sleeping the best. Need a day of not doing alot and recharging but it’s never gonna happen so close to Xmas so we crack on.

Crucifix cuff lateral 1×12 1×15
High incline smith press 1×5 1×10
High incline plate loaded press 1×5 1×10
Weighted dips 1×5 1×10
Pec dec 1×12 1×20
Lying crucifix cuff laterals 1×12 1×9 1×14
Barbell front raise on incline bench 1×8 1×12
Single arm rope extension 1×15 1×12
Leg extension 1×20
Leg press 1×20

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[Haider Mehdi]

Awesome leg session at flf yesterday with jordan and oscar. Got owned on most exercises. My excuses are I’m 196lbs and I’m lanky lol. Anyway it’s all on film so you can see my feeble attempt at trying to hang.

Lying Ham curl rest pause 10-5-3

Pivot leg press 10 plates a side – 7, 6 plates a side – 12
Pendulum – 3 plates 10, 3.5 plates 7 – (determined to get 4 plates for 10 – not been going to m10 for legs last few sessions and could tell if not been on the pendulum – time to get back there)

Glute bridge x 10/10 – banded 

Single leg press x 15

Single leg extension x failure 

Adductor rest pause 8-3-2

Atlantis pull down/row – 3.5 plates – rest pause 10-5-3

Preacher curl x 12, x 6 , x 12

Toe press x 14 , x 10

Decline crunch rest pause 15-4-3

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[Haider Mehdi]

Hey guys! Today’s a rest day so will fill you in on the last pull session… tomorrow is leg day filming for the site with jordan. So nervous is an excited for that. Haha.

Decided to switch a few exercises as I’ve stacked the machine row and wanted to try the paused rdls after watching the last pull session on the site. Annoyed at myself for not checking the lat pulldown stack as it had the dial turned at the top and I didn’t check so I was baffled as to why I couldn’t hit my numbers ! Lol.

Front underhand grip pulldown – 122 (which wasn’t 122) 4 poor reps. 104 (again wasn’t 104) 9 reps
Mag grip on bench pull down – 86kg – 10, 68kg – 15
Chest supported t bar row – 4 plates – 5 reps, 3 plates – 12 reps
Paused rdl – 4 plates – 5 reps, 3 plates – 8 reps – need to work on these. I felt absolutely wasted after these. Cns was fried. Had me shaking.
Rear delt mag grip row – 54.5 – 12, 47.5 – 12, 12
Incline dumbbell curl – 12.5 – 3×12

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[Haider Mehdi]

Yesterday’s push session – tried a gym I’ve never been to before called generation fitness. Small old school gym. All good aside from not being able to do crucifix laterals as the weight stack was hitting the top of the cable machine. So had to modify the workout slightly.

Single arm cuff lateral- 4th hole down – 13, 3rd hole down – 17
High incline smith 50kg a side -5, 40kg – 9
Plate loaded incline press – 3.5 plates – 5
Switched to lying hammer strength plate loaded low incline – 4 plates – 4, 3 plates – 10
Weighted dips – 60kg – 5, 40kg – 9
Machine laterals – 3rd hole down – 12, 4th – 8, 3rd – 11
Db Front raise on bench – 12kg – 8, 7.5kg – 13
Single arm rope push down – 1×20
Leg extension 1×20
Leg press 1×20

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[Haider Mehdi]

@1nick12345 Currently 2 working sets on high incline smith. 2 on an incline hammer press, 2 sets pec Dec/fly and 2 of dips but then that’s more triceps how I’m performing them.

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[Haider Mehdi]

@sol thanks mate. I’m getting softer but yeah I’m quite happy where I’m at post show. I honestly can’t wait. I kind of feel the rest from training post surgery which I’ve never previously had will do my body some good and be ready to really fire it up as soon as I’m fit and ready to.

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[Haider Mehdi]

Photos sent to jordan for check in today. Weights at 89.5kg

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[Haider Mehdi]

Hey guys

Legs yesterday at sole fitness
Cybex hack – 4 plates a side – 6 reps but tbh I feel I wasn’t going deep enough. Been trying to stop bang on parallel for more quad activation but I’m not convinced that taking out the full stretched position of the movement is going to aid in development. Might drop weight and focus on depth next session. Although I have serious doms today. That’s probably due to beating log book on everything. :). 3 plates 12 reps (deep).
V squat – 4.5 plates – 8 reps, 3.5 plates – 12 reps
Single leg leg press 3.5 plates – 12 reps. 2.5 plates 15 reps
Single leg lying curl – 10th hold down 6 reps, switched to seated as wasn’t getting a good connection on the lying ham
Hypers – 30kg – 12 reps, bodyweight – 20 reps
Adductors – stack – 20 reps
Chest supported an. Db row 30kg – rest pause 15-8-4
Bicep curl machine – 3×12
Calf raise standing – 3×12

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[Haider Mehdi]

@blackcoffee

Yeah that’s the attachment I’ve been using

I only ever train at that time if I’m travelling in the morning and i won’t arrive until later in the day. I train between 11-1 everyday. But to answer your question I would still take a pre workout as I feel the benefits from taking them and I can sleep fine when I’ve had stims.

It’s not the best tbh I’d say I get between 4-6 hours at best currently as my youngest is teething badly. But it’ll improve obv this phase doesn’t last forever then I’ll be sure to focus more on sleep.

Thanks bud ????????

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[Haider Mehdi]

Forgot to say got some filming coming up 11th with jordan and it’s leg day! ???? wish me luck guys !

Another thing I’ve recently started is solgar glucosamine and chondroitin MSM, and the solgar 7 joint formula which has amazing reviews and not saying this is why but the pain I was getting day to day outside of training has gone so let’s see if it carries on. It’s v expensive I was lucky enough to get it sent to me direct from solgar. But as I said I’ll keep you updated on this. …. it’s leg day tomorrow !

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[Haider Mehdi]

Hey guys so pull session yesterday wasn’t perfect but was much better than the push session the day before.

Trained at hashtag gym in leicester. All Cybex equipment and they have mag grips

Underhand grip pull down – stack – 7, two off the stack – 11

Mag grip on bench pull down – used lat pulldown – 82 kg- 9, 77kg – 12 

Chest supported row machine – stack – 10, 85.5kg – 13 

T bar row – 6.5 plates – 4 poor reps dropped to, 5 plates – 15
Rear delt mag grip row – 52.5kg – 12, 47.5kg – 12, 47.5kg – 12

Incline Db curl – 3×12 – 12.5kg


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[Haider Mehdi]

@nazathul nothing yet buddy just waiting on an appointment

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[Haider Mehdi]

Hey guys … so I think I got a mini bug or something the last couple of days and it’s really wiped me out. Managed to still eat and hoping I haven’t lost any weight. But will see tomorrow. Anyway I tried to drive on and do my push session as planned yesterday. Did my cuff laterals then moved on to high incline smith press and could not barely lift. I was 30kg off of my log book and really didn’t feel great. So I knew this wasn’t anything to worry about. It’s just me feeling ill. But me being me I didn’t leave I just plowed on with the session and didn’t bother logging. I upped volume a bit as not to let me weakness get into my head and really focused on execution and squeezing. Ended up getting a good pump and I’ve wole up with some serious doms in my chest. So it definitely wasn’t a waste of a session. Today I’m feeling slightly better. Not 100% but definitely better so I’ll try and log today’s pull session and keep you updated guys.

My life’s pretty hectic at the min. Being December and coming close to xmas with a business to run and 2 young children. I feel like I’m literally non stop. I’m not complaining but just telling you guys that it’s hard to juggle everything at once sometimes. We’re managing and that’s the main thing. Let’s see how we are tomorrow on the scales. I’ll get some pics too and update u on here with them. Thanks guys.

Remember feel free to ask me anything guys. Always happy to chat and talk life as an amateur aspiring to become pro living a normal life.

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[Haider Mehdi]

Hey guys! Greetings from Amsterdam! So yesterday was a long day of travelling, we flew from Luton airport at 6.35am so we were on the road at 3am. Got to Amsterdam bags in and went out exploring. Clocked 18,000 steps on a rest day so yeah not much of a rest but I made up for it with a few pancakes and waffles. Whoops but i used the analogy that they’ll fuel this mornings leg session…

Found a gym called train more which is a 10 min walk from my hotel so a no brainer. Got there and it’s an old bank so the decor and lay out is pretty cool, definitely not a bodybuilder gym but you have to do what you have to do when abroad. Tried to keep the structure of my session as close to how it should be but there was no hack squat, pendulum or v squat. Anyway swapped my first 2 for leg press and smith machine squat

Lower back is so sore from Wednesday pull session so wasn’t confident with squats as I left my belt in the room. Travel all the way from uk with it. Then leave it in the hotel! So dumb.

Kept compounds quad focused
Leg press low and close stance – 8 plates a side -12, 7 plates a side – 15
Smith machine squat – 2 plates 10, 2 plates 10 into drop set 15 (added a little volume due to less weight)
Single leg leg press (selector) – 100kg – 10 80kg – 15
Single seated leg curl – 40kg – 8 reps, 25kg – 15
Hypers – 30kg – 12, bw – 17
Adductors – 70kg – 23
Upper back machine row – stack – rest pause 13-6-5
Db Bicep curl – seated – 16kg 10 reps into drop 8kg – 15 reps
Leg press for calf raises rest pause 15-8-4

Now I’ve gotta try and not eat too much crap as I looked watery as hell today from last night. Pray for me haha

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