Haider Mehdi
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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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@kamoans thank you. I am not using gh.
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@architect yes mate that’s the aim at the same time still managing some flexibility. I am definitely trying to gain tissue buddy. That’s always the goal. No idea on show would like to smash the off season as long as I can until I can’t really eat anymore will be the deciding factor so we’ll see how long that takes. Thanks Buddy
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Hey guys. So today was meant to be push but I’ve switched it for pull as a one off because tomorrow I’m off to flf in Manchester to train push with my good friend Oscar. He won’t mind me saying He’s the big black guy in jordan’s latest leg workout video! Lol. So if you haven’t noticed that gym is one of most well equipped around and I’ve wanted to train there with Oscar for a while.
Most of today’s workout is on my Instagram story @haider_m
Pull
Underhand grip pull down – stack – 5, 104kg – 9
Mag grip on bench pull down – used lat pulldown this time – 77kg – 9, 68kg – 12
Chest supported row machine – stack – 10, 85.5kg – 13
T bar row – 6.5 plates – 7, 5.5 plates – 12
Rear delt mag grip row – 47.5kg – 12, 47.5kg – 12, 41kg – 12
Single arm cable curl – 3×12 – 6.8kgConsidering today I didn’t feel myself at all. Energy was low and I generally just didn’t feel well I beat my log book on a few things and performed well. Keep up with my Instagram tomorrow for push at flf guys
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So guys yesterday was leg day.. not in m10 the usual spot I’ve been hitting them. Trained at premier gym.
Hack squats 1×5 – 4plates 1×10 – 3 plates
Safety bar squats 1×5 – 140kg, 1×12 – 100kg
Single leg leg press – 2 plates a side 2×15
Single leg curl – seated – 1×5 90kg 1×12 70kg
Hypers – 25kg – 12 reps body weight max reps – 15
Adductors 1×20 – 11th hole down
Rack chins 25kg – 12-6-3 rp
1×20 cable curls – used machine preacherWas a class session. The hack is much harder than the Atlantis but had a good connection with it and knees weren’t too bad. The hypers I feel are really burning my hammies which is a nice feeling and an exercise I’ve never really utilised. The back and bicep top up at the end is nice also.
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@cameron_thomas5 thanks mate. I really plan and bringing a completely different package to the stage next year.
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Thank you man. Yeah no need for super high carbs on rest days. No training doesn’t create a need for them.
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Today’s check in pics sent to jordan. 5 weeks post show 1kg up from stage weight. Jordan’s happy to leave things as they are for now so onto another week of smashing training. I have 5 weeks left to cruise. First time ever cruising always came straight off post show last time on stage was 2016 and had 12 months off gear before I started my last off season October 2017 so excited to see the difference to off season cruising makes.
Pics won’t upload they’re on my Instagram if u want to see them I’ll try and upload again in the morning
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Legs tomorrow may have to train at a different gym to usual to my annoyance but we’ll see
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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 bananatb-jp.com/collections/clothing - The most anabolic clothing ever! |
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@sol thank you brother. Appreciate the support and feel free to ask me anything
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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 isolatetb-jp.com/collections/clothing - The most anabolic clothing ever! |
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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 repstb-jp.com/collections/clothing - The most anabolic clothing ever! |
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@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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