[Haider Mehdi]

whats your favourite sandwich and why?
____________________________
trainedbyjp@hotmail.co.uk | http://www.trainedbyjpclothing.com

Haha thanks for the question Corinne I was getting lonely on here :’(

My favourite sandwich is a New York deli – Black pepper beef pastrami and sliced Emmental cheese with rocket, tomato and American mustard mayo on malted wheat grain bread ????. What’s yours ??

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[Haider Mehdi]

*** tru squat *** not try squat! Damn autocorrect

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[Haider Mehdi]

Hey guys. Just finished up a very good leg session at empire fitness in Hinckley. Drove half an hour to use the hammer strength leg press and they only went and removed it as it wasn’t getting used enough! Wtf! I was gutted. I think I’ve convinced them to get it back in the gym I hope. Anyway so the reason I traveled for this is doing a PPL split with a rest day either side of legs and using the hack as the main losing exercise in each session is wrecking my knees and I need to train smart. So anyway today I had to improvise and luckily this gym is very well equipped. Pretty much all hammer strength and nautilus. So I used the nautilus pivot leg press but it’s not the usual angle as you can sit the seat upright and it’s similar to a hammer strength seated leg press. Strength curve is very nice. Another improvisation was no pendulum so I saw a funny looking machine ‘try squat’ google it, jumped on that after a quick message to jordan whether to or not lol. Loaded the quads very nicely. So yeah pleasantly surprised. No knee or lower back issues on first 2 loading exercises. Full session below

Hammer strength single leg seated ham curl 2×8 1×15
Nautilus leg press – 9 plates a side – 7, 7 plates – 15
Tru squat – 4 plates – 7 reps, 3 plates – 13
Single leg leg press – hammer strength- 2.5plates 2×12
Machine rdl – 75kg each side 2×15 (should have went way heavier)
Adductors (nautilus) – stack – 1×15
Hammer strength leg extension 2×12
Hammer strength front underhand pull down- 3 plates 12-6-3 rest pause
Nautilus bicep curl machine 12-6-3 rest pause
Seated calf 3×12

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[Haider Mehdi]

Remember I mentioned my incline smith sticking – we’ll still no improvement here so I’ve ordered some 0.5kg plates to hopefully get me over this. That being said I pb’d on the high incline plate loaded press from 80kg a side for 6 to 90kg a side for 7. Also 65kg dips for 4 reps to 67.5kg for 4 just missed the lock out on 5th. Some would have counted it haha.

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[Haider Mehdi]

Hey guys. Couple of days successful training in the books. Push and pull. Have to be really careful with my shoulder/lat – I assumed I’d fully recovered but it’s not there yet. Certain movements in my pull session very nearly put it out again so I’m going to have to be super careful from now going forward. The right movements. Extra strict. Which is good anyway. Can work on execution. Did an inbody test yesterday. Not sure if you guys are familiar with it but it’s 99.9% inline with a dexa scan. So since my show I’ve gained just under 2kg of lean muscle. This made me v happy. Considering I’ve been on a cruise dose of 250 test since October and had illness, injury. I put it down to jordan’s programming and execution of the right exercises! Really happy. Jordan even sent me a Yessssss when he saw it on my Instagram story. I’ve attached a pic below which shows a test in July , 2 in October and one from yesterday.

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[Haider Mehdi]

As you all know I’m still awaiting my hernia surgery date… but I just can’t stand hovering around anymore and after speaking with jordan he’s agreed it’s time to push and go ahead with this off season. When I get the date for the surgery whenever that will be that’s when we will go in for surgery no matter what stage of the off season I’m in. It’s not preventing me from lifting heavy and pushing in the gym so why not make some head way with gaining some tissue.

Jordan wants a gain of 16-17lbs total body weight from where I am currently – that would mean a rough diet of 25lbs to come off and around 5lbs of stage weight to last year. I feel I can definitely be competitive with that much muscle in the right places. So let’s hope I can stay injury free and push hard. I know I need bigger delts and a thicker back so aside from legs they are the priority. I’ve booked in for my second blood test on the 30th so let’s see if I’ve brought down the markers I wanted to ready for a push. Liver- ALT – needs to come down and my cardiac marker also. I’ve been blasting tudca, nac, citrus bergamot, vitamin k2, and ubiquinol in high doses so hopefully that and giving blood will have done the job. We’re going to add in npp, masteron and a bit more test. Not sure on eq currently but that’s what we’re working with – when bloods permit. To say I’m excited is an understatement. I just want to get stronger and grow! I’m determined to make this my year by hitting a few shows in a row and not betting all on one like last year!

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[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
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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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