[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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[Haider Mehdi]

Had an awesome leg session today. Knees are hurting again so staying away from the hack squat for a bit. Travelled to burton. Gym unity. Such an awesome gym. Awesome leg kit it’s on my Instagram story today.

Seated single leg hammer strength leg curl 1×12 1×10 1×15
Seated hammer strength leg press
6 plates a side – 9, 5 plates a side – 14
Pendulum- (had an extender on the side you face for weight to be added – all I’ve used don’t have this) 3 plates – 6, 2 plates 15
Single leg press 2 plates 2×15
Dumbbell rdl 1×10 70kg
Hypers bodyweight – 15
Adductors – stack 20
Leg extension 2 sets to failure light weight
Seated calf3x12
Front facing pull down 12-6-4
Bicep curl machine 12-6-3

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[Haider Mehdi]

Hahaha damn straight! My ultimate cheat food that’s a tough one. I absolutely adore sushi and I used to love a dominoes pizza so if it was dirty I’d go mental at dominos!! but my first choice is usually sushi and a close second is jerk chicken rice and peas with all the sides.

Yeah exactly I know what I can get away with. It’s recently started giving me a bit of pain. After my session with jordan actually haha shows how hard we pushed. But it’s fine again now. Tbh no. Not lightened anything I’m getting stronger and working to my max every session so it’s a just a matter of give everything until I get booked in for surgery or die haha. Joking

Yeah it’s a bit difference I know. I connect well with it though so it’s not too much of a worry. Just annoying I’m weak as piss on it ????.

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[Haider Mehdi]

Favourite is high incline plate loaded press and dips
The most challenging for me is Deadlift from the floor
Rack pull, hack squat/leg press, high incline plate loaded press are the 3 I wouldn’t go without

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[Haider Mehdi]

Just sat on the train on the way back from an awesome session with jordan and oscar today. I feel battered. We definitely gave everything in the session today. 3 broken men by the end of it. Followed jordan’s set up for pull today so was quite a lot different to mine and I really enjoyed it.

Chest supported tbar row 5.5 plates – 6 (I think – didn’t write anything down so all by memory) 4 plates – 12
Rdl – 200 – 5, 180 – 9 on my Instagram story.
Chest supported prime handle pull down 1×12
Front facing pull down – muscle round drop sets 6×4
Chest supported low row (machine) – drop set muscle rounds 6×4
Laying on the prime row shrugs 1×8 1×12
Rear delt machine row 3×12
Rest pause cable bicep curls 10-5-3
Leg raises to finish

Now you know why I’m fried haha. Love it.

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[Haider Mehdi]

Good push session yesterday. Progressed pretty much everything apart from those horrible incline smith presses haha

Crucifix cuff lateral – 11 reps, 15 reps
High incline smith – 55kg a side – 5 reps, 42.5kg 10
High incline plate loaded press 92.5kg a side – 6, 70kg 11
Dips – 70kg – 5, 40kg – 13
Pec Dec 1×12 1×15
Lying cuff crucifix lateral 1×11 1×5 1×11
Front rope cable raise 1×12 1×15
Single arm rope push down 2×12
Leg extension 1×20
Leg press 1×20

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[Haider Mehdi]

Hi Haider
Been dipping in and out of your log for a while now, but now I see something worth commenting about – sandwiches haha!!! Do love a good sandwich but not something I really eat anymore unless it is a treat. However, your New York Deli is right up my street. The peppery hit from the pastrami and rocket, so good. Have to say one of my favourites is a roast dinner sandwich on Christmas Day. Everything I had for my dinner stacked between 2 slices of bread or in the case of this year, club style. Whip a side of dunking gravy and good to go.

Training seems to be going really well, even with the underlying hernia and shoulder. Are you nervous about pushing up with the hernia? Even though I’m sure you’re aware of the limitation, there must be some conscious or self-conscious holding back? I’m with you on incline smith. Such a pain to progress – micro plates are the way forward. The smith in my gym adds about an extra 20kg of resistance because it is so stiff. Anyone pressing two plates a side is definitely a freak using that particular smith.

Hahahaa now this is a man who loves his food. Very descriptive! Yes mate I have to agree with the Xmas dinner sandwiches! They are always epic! I miss turkey, stuffing and cranberry on buttered thick bread ????.

Yes mate it has. But I know I can do so much more. I feel like a caged animal at times if I’m honest. Im not nervous to be honest no. I mean I feel it constantly and on the big lifts I’m probably making it worse but I’m kind of used to it now and I know I’ll get a date sooner or later so why wait. NHS can take forever sometimes and I just want to be making progress. I’m not getting any younger. So will deal with it when the time comes. I’m glad someone feels my pain about the Smith It’s really annoying me tbh I’m only just getting 5 reps on my loading set so I’m not even ready for the micro plates haha. We will keep preserving. Heavy smiths ????. Is it an old school type?

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[Haider Mehdi]

@Haider – things are good…next 6 weeks I think I can add a lot – sooo we shall see…im genuinely not getting on that plane if im not a bit bigger and better then last time!

I can see its going well for u, a lot more quality size already….despite all the injuries etc
(and when I say family day out…me and Jordan will invite ourselves along too haha)

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That’s awesome!! I think your potential is endless. Proportions are spot on now imo. Just bringing everything up a touch will be deadly. And I’m 100% sure you will be better than last time it’s you we’re talking about!!

Ah thank you. I feel I’ve gained some tissue despite still only cruising. Everything’s moving well despite all the crappy injuries. So I’m just so excited to be injury free and see what I can do in this off season. The guys all smashing pbs and having similar exercises is really motivating. I’m just constantly trying to reach their numbers.

Aww seriously I’d love that!!! ❤️

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[Haider Mehdi]

its in brighton….its a chain BUT I don’t think ive seen it anywhere else?

you need to get there down….take the family to the seaside….and COINCIDENTALLY get a bagelman….you wont regret it haha
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Brighton for a family day out sounds class along with a bagel! Haha. Thanks for recommendation Corinne.

How’s the pursuit for new tissue going ? So excited to see you on that pro stage again! What a whirlwind last 6 months!

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[Haider Mehdi]

I like to keep on top of the important stuff…you know me! haha

very specific!! I have NEVER had a NY deli …I think the pastrami put me off, as im not massive on it…however the combo here would work well

hmmm…I think prawn mayo on granary with salad….BUT not a shop one, it would have to be a real good ‘cute cafe’ kinda sandwich

OR the turkey – slaw from Bagel Man…if you have every heard of that shop?

hard question!
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Hahaha yes! Try it! It’s good! Mmm I do like a prawn and mayo sandwich but like you say it needs to be a good one! Thick sliced granary ????????. You’ve got me thinking about sandwiches now!

No! Where is it? Sounds like I need to know about this shop!

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