Haider Mehdi
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Had an awesome Sunday roast! Beef rib! Wow!! Think i earned it after blasting my log book! Haha.
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So guys today’s a rest day and yesterday was legs with back and biceps top up! Went for the softer knee session again and was pleasantly surprised, I smashed my log on hacks and v squats really want to get strong on that Cybex hack!
Cybex Hack squat – 4 plates a side – 6, 3 plates – 11
V squat – 4 plates a side – 10, 3 plates – 15
Cybex Single leg leg press – 3.5 plates – 12, 2.5 plates – 15 controlled
Single leg lying curl – 9th hole down – 6, 7th hole down – 10
Hypers – 30kg – 13, body weight – 15 – don’t underestimate these guys. Amazing movement for hams. Burn like hell
Adductors – stack – 20 reps
Rack chins – 20kg rest pause 12-6-3
Single arm Cable curl – 4th hole down – 20 reps
Seated leg press calves 112kg – rest pause – 15-8-4tb-jp.com/collections/clothing - The most anabolic clothing ever! |
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@leodog thanks Mate. I really don’t feel they’re that great but right now I feel the connection to them while training has vastly improved as we’ve prioritised them. I begin push with cuff laterals then move into presses I feel that really primes the delt for a big session as it helps to connect with it mentally
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Hey guys. Another good session yesterday apart from my t bar row set… didn’t get the foot position correct and stupidly went ahead with the set. Ended up pulling 6 rubbish reps out and then did it again after a little rest and was obviously fatigued so again didn’t get great reps out. It’s still on my Instagram story if you are interested to see.
Underhand grip pull down – stack 5 reps, 104 – 11
Mag grip on bench pull down – 77kg 10, 68kg 14
Chest supported row machine – stack – 10, 85.5 – 15
T bar row – 6.5 plates 6 and again for 6 (as explained above) dropped to 5 plates and got a perfect – 13 reps
Rear delt mag grip row – 47.5 – 3×12
Incline dumbbell curl – 10kg 3×15Just updated my Instagram with a couple of today’s check in photos sent to jordan too. He’s v happy so we keep everything as it is.
Anything you guys are interested in just let me know… I know I’m not as impressive as some of the guys here but I do feel I have a different dynamic being men’s physique, running a business and having 2 young kids so it doesn’t have to be bodybuilding related I really will answer anything you guys possibly might relate too.
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Yesterday’s push session with a leg top up guys! Felt awesome!! Pb’d on nearly everything.
Standing cuff laterals 20kg -9, 15kg – 12
High incline smith – 55kg each side – 5, 45kg – 9
Plate loaded high incline – 65kg each side – 8, 50kg – 11
Weighted dips – 60kg – 5, 40kg – 10
Lying cuff laterals – 20kg – 9, 20kg- 7, 15kg – 10
Db front raise on incline – 12.5kg – 8, 7.5kg – 12
Single arm rope push down – 20kg – 15, 20kg – 15
Leg extension- 130 – 20 reps
Leg press – 115kg each side – 20 repstb-jp.com/collections/clothing - The most anabolic clothing ever! |
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Corinne I’m sure your sick of me saying how amazing you look but yeah I have also saw the pic. Jesus you are inside out!! Can’t wait to see you do your thing !!
Ok
1) fav Disney film has to be Aladdin being Arab I thought I was him and the robin Williams as the genie cracked me up!
2) turkey, stuffing and cranberry sauce oh and parsnips! Haha I absolutely cannot wait for!!! So basically the whole dinner! ????????♂️
3) go to hot drink when out is a flat white with almond milk but not to the top! So stronger than usual! ☺️☺️❤️tb-jp.com/collections/clothing - The most anabolic clothing ever! |
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@cameron_thomas5 yeah mate it’s not long I know but I’m sure it’s going to feel like it. Although I’m excited to see how I feel with a stronger core etc. Hopefully can start shifting some decent weight ! Thanks for the kind words brother
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@clare your right I know. But I’m like a little kid who needs telling ! Haha. Yeah I’m really hoping It helps with everything as obviously a weakness is holding me back from progressing in and out the gym. A stronger abdominal will help on stage too I guess.
Yeah I’m really hoping the forced rest helps like you say! Thanks for the message mate. By the way congrats again on an awesome season! Amazing how u continue to improve. Gonna call you Mrs consistent!! ????????❤️
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@joshua i think it’s just heavy lifting and straining over time and possibly a weak tva. So the wait for surgery is 4-6 weeks then they recommend 6 weeks rest. But I think it’ll be shorter for me ….. I hope haha. Providing there’s no complications and I do actually let it heal I’m hoping I’ll be out for no longer than 4 weeks. But I don’t know until it’s done. Thanks for the concern buddy.
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Hey guys. Today’s a rest day. Yesterday was leg day! After speaking with jordan we decided to swap a couple of exercises for days when my knees aren’t feeling great. I kept the hack in and swapped the pendulum for a v squat. Trained at sole fitness and used the Cybex hack. I got totally owned ! Haha. Goal is 5 plates for 5 reps by Feb! Let’s see if I can do it.
Cybex hack – 4 plates a side – 3 reps (pinned in the machine half way up on the 4th) 🙁 , 3 plates – 11 reps
V squat – 4 plates 6 reps driving knees forward and sitting in deep, 3.5 plates – 12 reps
Cybex single leg leg press – 3 plates – 15 reps, 2.5 plates – 17 reps
Single leg lying curl – 9th hole down – 8 reps. 7th hope down – 12 reps
Hypers – 25kg 12 reps, body weight – 15 reps
Adductor- 1×20 3 plates off the stack
Seated machine row – rest pause 12-6-3 – 85kg
Cable curl 1×20 – 4th plate down
Seated leg press calf raise – 12-6-3 – 111kgAlso got some crappy news to deliver. I have booked in for double hernia surgery so will be around 4-6 weeks for that and then however long recovery takes. I’m not happy as I love training. I’ve put them off for a while but they are starting to affect my training and daily life. So I’ll keep you all updated on this. Jordan’s confident it won’t hold me back at all and I won’t go backward. All it means is longer time cruising and a lot rest. I’ve not had more than 2/3 days off from training consecutively for as long as I remember so a few weeks might be what I need to really smash an off season. The hardest thing will be keeping fat down with minimal movement ! But we’ll see !
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Morning guys. So crazy weekend! Got back from Amsterdam around 6pm. Got ready and went straight to the gym for my pull session. Unfortunately had to use a 24 hour gym which meant no mag grips! 🙁 . Made the best of it but in all honesty when you’ve trained with superior equipment regularly then you have to switch back the feeling just isn’t there. Anyway here’s it went down. It was also my rack pull rotation week.
Under hand grip pull down – stack – 5, 104kg – 8
Mag grip on bench pull down (no mag grip used wide grip) 77kg – 9, 58kg – 15
Chest supported machine row 87kg – 7, 67kg – 13
Below the knee Rack pull – decided after last time to drop by 10kg as my reps weren’t great. Felt much better and all reps were clean so will push it again next session. 220kg – 7, 180kg – 12 – really focusing on hip drive and upper back squeeze at the top of the movement.
Mag grip rear delt seated row (no mag grip, used the handles and opened up so my elbows were in line with my delt at the end of the exercise) felt these quite well tbf.
Cable curl – biceps. 14kg – 3×15tb-jp.com/collections/clothing - The most anabolic clothing ever! |
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Hi guys! So as some of you know I’m in Amsterdam, just finished up with my client who’s competed today. Excellent standard throughout and a well ran show. Today was my push day with a leg top up. Not ideal as i had to find a gym that cost me around €50 in Uber’s but it had to be done.
Logged but obviously everything felt different. The gym was like a pure gym so was all matrix equipment. And I hate their smith machine. Annyywaayy.
lateral machine 80kg 10 reps 72kg 15
High incline Smith press 50kg – 5, 40kg – 10
High incline hammer – 60kg – 7, 50kg – 9
Weighted Dip – 60kg – 4 weight swung and put me off think I could have got more. 40kg – 11
Pec dec – 145lbs 15, 190lbs 8, 145lbs 15
Cable laterals -6kg 13 reps 9kg 7reps, 6kg
Db front raise on bench – 10kg 8/9 reps 8kg – 13 reps
Single arm rope- 27kg 10 reps 18kg 14 reps
Leg ext 20 reps 59kg
Leg press 20 reps 80kg each side 25 repstb-jp.com/collections/clothing - The most anabolic clothing ever! |
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Legs today with back and biceps top up, back at the awesome m10 in Nottingham! Successful session log book took a beating and I know I can beat it again next session so I’m v happy
Atlantis hack squat 6.5 plates a side – 6 reps, 5.5 plates – 10 reps
Pendulum squat 3.5 – 6 reps pinned me on the 7th :’( (check my Instagram story) 2.5 plates – 12 reps
Animal leg press – single leg leg press – 4 plates – 17 reps ( was aiming for 10-12) 4 plates – 17 reps again (was aiming for 12-15)
Prime single leg lying curl – 35kg – 8 reps, 30kg – 9 reps
Hypers – 25kg – 12 reps, bodyweight – 12 reps these burnt my hams like crazy
Hammer Adductor – 80kg – 20 reps
Rack chins – used prime seated row for a better connection in my back felt awesome rest pause 15-8-4
Cable curl – again used the prime preacher curl – awesome connection – 20 reps. Arms were pumped !
Watson Seated calf 55kg rest pause – 12-6-3tb-jp.com/collections/clothing - The most anabolic clothing ever! |
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Rest day today guys and I’m absolutely trashed from 2 days training. No changes to diet or training jordan’s happy with how I look. I am absolutely ravenous recently and wanting to eat every 5 mins.
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Today’s push session with leg top up was oscars session. Here’s how it went. Class session. In an amazing facility. If anyone gets the chance to train at flf definitely go for it.
Prime shoulder press 2 sets 5-9,10–12 ~120kg ,80kg
Atlantis incline press 2 sets 5-9,10-12 ~ 200kg ,160kg
Dips 2 sets 5-9,10-12~50kg ,30kg
Pec dec 3 sets 8-12,5-9,8-12~69kg,89kg,69kg
Lateral machine 3 sets 8-12,5-9,8-12~ 49kg,69kg,49kg
Front raise 2 x 8-10~ 15kg x2
Cuff pushdown 2 sets -30kg x 2
Single leg ext 1~ 50kg
Single leg press 1
Toe press 2
Decline crunch 3tb-jp.com/collections/clothing - The most anabolic clothing ever! |
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