[Haider Mehdi]

Rest day today guys. Much needed too. I feel battered. Forgot to mention I had my weekly deep tissue massage yesterday morning pre back. That and 2 consecutive days training, and working wiped me out. Starving all day!
Rest day food is
Meal 1- 165g 5% beef mince, 1 egg
Meal 2 -200g salmon green veg
Meal 3 – 200g chicken 35g almond butter green veg
Meal 4 – 100g chicken 2 whole eggs 2 whites
Meal 5 – 200g 5% beef green veg
Meal 6 – 200g chicken 40g rice
Meal 7 – 40g protein from isolate,75g oats, 75g banana

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[Haider Mehdi]

@sol thank you brother. Appreciate the support and feel free to ask me anything

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[Haider Mehdi]

2nd time on this pull session. Last session was t bar row for racks, will alternate those two movements each time I come to do this session. Not sure if I was weaker or it was because i usually rack pull first exercise in not 4th anyway weight was too much but I was determined to pull it. Shouldn’t have really looking back so will drop next session depending how I feel.

Training day diet
Meal 1 – 150g 5% beef 3 whole eggs, 3 whites
Meal 2 pre workout 100g cream of rice, 40g protein from isolate, 50g blueberries
Intra – 55g cyclic dextrin, eaas
Pwo – 40g protein from whey isolate 7g creatine monohydrate
Pwo meal – 100g rice, 200g chicken, 1.5 bagels, 35g jam, 120g cereal
Meal 4 – 100g oats, 40g protein from isolate, 100g blueberries
Meal 5 – 200g Turkey, 150g sweet potato, green veg
Meal 6 – 200g chicken, green veg
Meal 7 – 200g fat free yogurt, 20g protein from whey isolate

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[Haider Mehdi]

So guys today was pull day..
Front under grip pull down – stack – 7 reps, 95.5 – 11 reps
Mag grip pull down on incline bench – (other side of cables not lat pulldown) stack 15 reps, stack 15 reps
Chest supported machine row – stack 8 reps, 85.5 – 14 reps
Rack pulls below knee – 230kg 5 reps sloppy to be honest and feeling it in my lower back now, 180kg 10 reps strict.
Rear delt mag grip row – 54.5 – 14 reps, 54.5 – 12 reps, 41 – 13 reps
Cable curl 3 sets – 15kg – 15 reps

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[Haider Mehdi]

@migget ahh thank you mate. That really means a lot. Let’s see what happens next year I’m really giving it my all. Your support means a lot.

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[Haider Mehdi]

@blackcoffee I’m good buddy thank you. Tbh mate I don’t know what it was i had so many treatments and no one could help or get to the bottom of it. I was waiting for a mri but luckily for it’s sorted itself out. So I couldn’t even incline press heavy it was terrible. Felt like an impingement anything higher than a really low incline was impossible. Lateral raises I could manage in a fashion but again using full rom would give me pain. So I’d have to just lateral raise in the range if motion I could manage and that was about it. For upper chest I hammered decline presses and low low incline presses.

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[Haider Mehdi]

@mattbio thanks mate. I only use the whey isolate and the hydrolysed whey at the minute choc hazelnut and toffee have to be my fav.

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[Haider Mehdi]

@1nick12345 thanks bud. Do you mean which supps?

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[Haider Mehdi]

@frazer1011 Saudi Arabia was a good experience and wawan gym is an amazing facility! High end equipment and I made a lot of progress there!

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[Haider Mehdi]

Hey guys. Thank you! If anyone else wants to follow me on Instagram it’s @haider_m

@frazer1011 of course mate I’ll post it all up tomorrow buddy

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[Haider Mehdi]

Feel free to ask me anything guys more than happy to answer questions.

A little bit about me.. I have 2 young kids, one 5 and one 9 months old. A Pt and online coach and I live and breath this sport we call bodybuilding. My goals are to continue to improve and grow and hopefully one day end up on the Olympia stage. Big aspirations I know but I believe I have the work ethic to achieve what I want so we’ll see.

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[Haider Mehdi]

Hi Guys! Super excited to be a part of the trainedbyjp team, I’ll be logging my off season all the way into my competitive season next year whenever that may be. My aspirations are to move up to classic physique division but I feel I can still do some damage in men’s physique so depending on the improvements made I think I’ll possibly end up doing both classes to compete for my pro card. I’m here to be completely transparent of course and I’ll be posting my training day and non training day diet along with my training sessions. Tomorrow is pull day so I’ll be sticking that on here along with my current cycle also.

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[Haider Mehdi]

Love that jordan, makes me think about my own prep and how I need to be on point with everything and not just do cardio train hard and eat

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[Haider Mehdi]

Ive been working in Saudi Arabia the past 3 months you can’t just buy it from the pharmacy and it’s hard to get good stuff unless you have a source you can trust. It’s not legal.

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