[Haider Mehdi]

Hey guys!! How’s it going? Ended up at ultraflex today with Kuba !! We hit push Kuba’s session was more delt focus with his main compound being the Atlantis shoulder press and mine was chest so I did the prime flat chest press. First time using this and the strength curve and connection was really really nice. Was a really good session and the first time I’ve actually trained with Kuba so will be travelling up a lot more to hit sessions with him from now on. Super motivating and we’re around the same strength it seems on push. He’d bury me on legs and pull probably lol. But that’s cool. So does everyone else haha. I’ll catch up one day! Guys I’ve said it before but Kuba’s gym is something else I just love it. And they have prepare being sold by the scoop too so that’s amazing in itself !

Atlantis lateral raise 1×13 1×15-8-4 1 forced. 1 iso
Flat prime chest press 1×7 1×12-6-3 1 forced 1 iso
High incline smith 1×5 1×12-5-3 1 forced 1 iso
Dip machine 1×14 1×15-8-4 1 forced 1 iso
Pec fly 1×12 1×12 5 second stretch. 1×12-6-3 1 forced 1 iso
Prime single arm bicep curl 2×12 1x both arms to failure
Single arm prime lateral raise 1×15 1×15-8-4 1 forced 1 iso
Standing calf 2×12
Ab crunch 2 sets to failure

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[Haider Mehdi]

From a lot of my own experience and research I personally feel that for most a higher protein would be beneficial and would be looking at 2.5 to 3g per kg personally for all. There is always debate in this area but fact is for those not genetically gifted any big guys and gals are eating big protein.

So I would look to increase up to 2.5g per kg as your next move personally.
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I like Hillys view on this. High protein is always my go to for clients.

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[Haider Mehdi]

I’d aim for the big compounds to build strength and some explosive power. A squat variation, a deadlift variation, clean and press, bench press variation. Then some accessory work to go on top – some cable work – wood chops, box jumps, ball slams and throws etc. 2 sessions a week in the gym working on overall strength and explosive power.

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[Haider Mehdi]

Jesus you guys loving the yamamoto! Never tried this – any flavour recommendations?

Gourmet chocolate is good

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[Haider Mehdi]

I think as Oscar stated you need carb dense food. Low gi carbs for pre workout fuel. Some high gi post and back to low gi there after. Boxing is massively demanding. If you are trying to maintain weight and sustain energy and recovery I would be placing carbs as I mentioned. Use what you digest best ..

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[Haider Mehdi]

Well needed rest day for me today guys!! Got a trapped nerve in my neck and I feel generally shattered ! So just been doing my usual bits today. Hoping to be ready for a big chest session tomorrow. Might venture to ultra flex to hit push with Kuba as I’m due a rest week next week so will train legs Thursday then having a few days away.

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[Haider Mehdi]

It’s never had that affect on me mate sorry I can’t help.

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[Haider Mehdi]

Apple cider vinegar half a fresh lemon in warm water … @hilly ?

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[Haider Mehdi]

Definitely not needed. For me I use whey within meals oats, cream of rice for digestion and taste. It’s not essential I could easily have chicken and rice for the same macros as cream
Of rice and whey but what do I prefer ? What do I think digests better ? For some they can’t digest whey well. For me digestion is key and should come first and foremost. So as long as you are happy with digestion crack on.

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[Haider Mehdi]

Definitely not necessary and would technically not make it fasted, but if it puts your mind at ease then go for it.

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[Haider Mehdi]

Oscar nailed it haha

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[Haider Mehdi]

Just wrapped an off plan pull session with Rich Ellis filmed for the site. Although it was a good session I’m feeling really fed up and annoyed with my glute pain. Neural shooting pains are so horrible. Excruciating. The most annoying thing is I know I am good at pulling but this is an issue that’s just holding me back massively. Tried snatch grip rdls today and they were no better at all. I think it’s time to try something else. Might have to swap them for racks potentially as loading my hams and glutes is just unbearable. I could fall asleep right now as that’s how it leaves me feeling. A completely different kind of pain.

Chest supported row 1×6, 1×13
Snatch grip rdl 2×6
Single arm machine row 1×8 1×20
Upper back row 1×12 1×25
Pull down curls 3×12
Machine curls 1×10 1×12

Got some neural hamstring stretches from rich and was really good to train with someone who’s so strong and immaculate with form. Really cleaned my technique up on the rdls just a shame I can’t bare the pain they cause. :’(

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[Haider Mehdi]

I think the way the whey is made now it can withstand an amount of heat that isn’t going to affect it. I often put whey directly into very hot oats and cream of rice. Whey is used in a lot of baking recipes nowadays too

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[Haider Mehdi]

Blood work is the only way to know bud. Put your mind at ease and find out why you are feeling the way you are

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[Haider Mehdi]

Just took a trip to the uks mecca of bodybuilding the one and only ultraflex Rotherham for my delts and triceps session and obliterated my log book !! So so happy! Surprised I even had the balls to try it tbf I added 20kg a side to the Atlantis shoulder press and matched my reps from last session on it. Love ultraflex. Literally the best place ever to train!

Atlantis shoulder press 1×7 PRS 1×12-4-3 1 forced 1 iso
Dip machine 1×8 PRS 1×14-8-4 1 forced 1 iso
Atlantis single arm tricep press/extension 3 point rp 10-5-3
Single arm cable extension into dc stretch
Lying cuff lateral 12-6-3 rp
Single arm lateral raise machine rp 15-8-4
Would have usually done a cable fly too but doing it yesterday there was no need

Looks a short session on paper but any season with the pivotal rep system in place is an absolute killer ! Loved it !!! Filming pull tomorrow. Little apprehensive as there’s rdls and my glutes are giving me aggro again so might have to sit it out. Will probably try snatch grip to see how that feels too. Wish me luck guys.

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