[Haider Mehdi]

Rest day today guys. I feel really rubbish. Sinuses etc. So I’m having a sofa and films day with the family.

My diet hasn’t changed post comp at all due to cruising and my upcoming surgery but I’ll post for a recap anyway.

Meal 1 – 165g 5% beef, 1 whole egg, 5 egg whites – spinach, tomatoes and red onion

Meal 2 – 240g salmon veg

Meal 3 – 250g chicken 35g nut butter

Meal 4 – 100g chicken, 2eggs, 2 whites

Meal 5 – 200g 5% beef, veg

Meal 6 – 200g chicken, 40g rice

Meal 7 – 75g oats, 75g banana, 40g protein from whey isolate

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[Haider Mehdi]

Hey bud. I’d start with the least impactful on training/performance. That might be some increased steps (neat) . Look at your current steps and increase by 2000 daily and see how that goes. Hope that helps.

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[Haider Mehdi]

Hey bud. Believe it or not I stress a lot! I suffer from hair loss, gut issues too when I get really anxious.

I’ve found ways to micro manage it when it’s not too much. The best way is to try and become more organised and talk to someone about it. I know this isn’t the most helpful but it’s really the only thing that helped me, if you have a calming Influence in your life talk to them – mine is my partner. I over think every situation to the point it sometimes consumes me.. you have to sit and discuss it with someone. Organise everything else in life so nothing else can add to that one situation and you can focus on sorting that issue.

Hope this helps.

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[Haider Mehdi]

Hey guys. Yesterday was legs. Didn’t feel great going into it to be honest. Sinuses feel blocked and just generally felt run down. So the session was about matching the log book. It was there or there abouts which I wasn’t too annoyed about considering. So I’ll take it. Now today’s a rest day and I’m just hoping I can recover enough to smash tomorrow’s push session.

Seated ham curl 2×10 1×15
Cybex Hack squat – 4 plates – 6 reps, 3 plates – 12 (1 rep off last week)
Pendulum – (no counter balance – rather than go a low rep I decided to work within the 12 rep range for both sets as after hack just didn’t feel like I’d match my log book) 2 plates – 2 x12 controller slow eccentric
Single leg leg press 2×12
Hypers. 35kg – 12, bodyweight – 20
Adductors – stack plus 10, 12-6-3 rest pause
Leg extension 3×15
Calf – 3×12

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[Haider Mehdi]

With my clients I take feedback from body weight, body composition, digestion, strength and how they generally feel.. providing these markers are where we want them to be we push food accordingly. I don’t believe in a set amount of calories each time. When working closely with clients feedback on these points is vital for progression.

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[Haider Mehdi]

Rest day today guys, thinking of starting some yoga at least once a week to try and keep on top of my mobility. Any experience from anyone who’s done it or does it will be helpful. As I’m sure it’s going to be difficult as I’m tight as a drum! Lol. But the more we hammer ourselves training – the more little niggles we begin to get if these are ignored this is where the niggle manifests to an injury. Need to prevent rather than treat!

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http://www.trainedbyjpclothing.com

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[Haider Mehdi]

Ryan that’s really interesting I’m blood type A- will have a look into this further cheers bud.

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[Haider Mehdi]

Thug luv – bone thugs feat 2pac and rage against the machine – killing in the name of (always get me super hyped for big lifts) mob deep survival of the fittest is one I love to listen to on the way to the gym !!

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[Haider Mehdi]

I’ve been through complete preps using hiit as the main tool. Look back on last years prep where no hiit was used I definitely brought my Best But to put it down to not doing hiit is tough to say as I was generally more efficient this prep than others. Personally for me I’m like james I like a few hiit sessions and liss fasted. ???????????? I enjoy hiit from a challenge point of view it’s a completely different challenge than big lifts.

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http://www.trainedbyjpclothing.com

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[Haider Mehdi]

Hey guys! Today was pull day at gym unity… I had an awful day. Messed up my timings in the morning as forgot kelly had to go and pick a family member up from the airport, so I had the kids which meant I didn’t get my usual morning walk and didn’t eat at the same time as usual. So frustrating. Ended up eating way too close to training, felt like crap all session, head ache, nauseous, food repeating on me etc – this was all after rdls baring in mind ???? maybe they had something to do with it. Hahaha. Anyway after rdls I just wanted to quit but of course I didn’t ???????? I got through it and didn’t do too badly considering.

By the way who’s buzzing for the trainedbyjpnutrition range ? I’m so excited ????

Chest supported row 5p – 7, 4p – 12
Barbell rdl – 220 -4 180 – 10
Single arm hammer strength chest supported row – 3p – 2×12
Lat pulldown – 2×12
Seated cable row high and wide 2×12
Dumbbell shrug 2×12 – 60kg
Machine bicep curl 3×12

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[Haider Mehdi]

Push today at empire fitness Hinckley. Finally sorted my 3rd rotation today, need to play with the order of exercises move the pec fly up a few but it’s nearly there – see below

Low incline hammer strength (lying) – 4.5 plates a side – 4, 3.5 – 10
Incline hammer strength press – 4 plates – 5, 3 plates – 10
High incline db shoulder press – 50kg – 5, 36kg – 14
Lying low incline cuff crucifix lateral raises 1×8 2×12
Lateral raise machine nautilus – 12-6-3 rest pause
Pec fly – nautilus 2×12 (didn’t like this) 1×15 precor pec fly
Hammer strength tricep dip machine- 3 plates a side – 11, 2 plates – 15
Trice rope extension – 2×12

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[Haider Mehdi]

Big leg session at gym unity yesterday. Stupidly decided to put the pendulum squat first for a change to see how I got on. I was slightly stronger on it but it really hurt my knees so will leave it second in future.

Lying hammer strength single leg curl – 20kg 2×12, 1×15 – 10k
Pendulum – 4 plates – 5, 2.5 – 12
Seated leg press – 6 plates – 10, 5 plates – 20
Vertical leg press – 5 plates a side 1×10 1×11
Hypers – 35kg – 12, body weight – 17
Adductor – stack + 10kg – rest pause 12-6-3
Leg extension 3×15
Donkey calf raise – 3×12.

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[Haider Mehdi]

Hey guys! Hit an off plan push session with jordan and oscar at flex n tone yesterday. Was a good one as you’d expect. Filmed for the site too. I got schooled as usual but it’s all learning. Haha. Today I hit pull and filmed it too. I went to iron Generation Gym to use the heavy dumbells for rdls as that’s one of my pull rotations – 1 barbell, 1 dumbell and one machine.

Front facing hammer strength pull down 1×6 1×13 – this was an unusual grip different to any other id tried and wasn’t strong with it at all. 3 plates for first set and 2 for second

Db rdl – 85kg – 5, 70kg – 10
Hammer strength row – close hammer grip – 3 plates – 8, 2.5 plates – 13
Hammer strength vertical pull – 2 plates – 2×12
Lying hammer strength rear delt fly – 10kg – 2×12
Machine shrug – 4 plates – 12, 3 plates – 15
Cable curl – 2×12

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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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[/quote]

Whats your top 3 stim pres and stim-free pres buddy?[/quote]

Hey Samir

So currently my fav 3 stim pre workouts are definitely – strom sports stimumax, (mixed with vascumax) koala freak which is Callum Von mogers pre – I know strange one but it is surprisingly dosed very well. Check it out. I also like Ronnie Coleman’s yeah buddy but the Middle Eastern version which has yohimbine and senephirine in along with 420mg of caffeine lol. That’s a really strong one!! Be careful if you ever get to try it.

Non stim I’m such a stim head that to be honest I’ve always gone for the pump type to help with the stim versions that are underdosed with citrulline etc. Vascumax is my fav, followed by rich piana full as fuCk and also pro supps no3drive is very good. Hope this helps mate.

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[Haider Mehdi]

Great leg session at warehouse gym in leicester yesterday. I think I have my 3 rotations sorted for push pull and legs now. Yesterday was pivot leg press and pendulum.

Lying single leg ham curl 2×8 – 35kg, 1×15 – 25kg
Pivot leg press – misjudged this 9 plates – 10 loaded second 10 plates – 5. Will hit 10 first next time and try for at least 7
Watson pendulum was v hard – 2 plates only 8 controlled reps with a pause in the hole
Linear hack squat – 3 plates -8
Seated Single leg press (unilateral – 3 plates – 2×15
Rdl – 70kg db – 8
Hypers – body weight 20 reps
Adductors – stack + 20kg – 28reps
Leg extension – 2 sets to failure
Calf raise 3×10

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