Haider Mehdi
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Morning guys. So crazy weekend! Got back from Amsterdam around 6pm. Got ready and went straight to the gym for my pull session. Unfortunately had to use a 24 hour gym which meant no mag grips! 🙁 . Made the best of it but in all honesty when you’ve trained with superior equipment regularly then you have to switch back the feeling just isn’t there. Anyway here’s it went down. It was also my rack pull rotation week.
Under hand grip pull down – stack – 5, 104kg – 8
Mag grip on bench pull down (no mag grip used wide grip) 77kg – 9, 58kg – 15
Chest supported machine row 87kg – 7, 67kg – 13
Below the knee Rack pull – decided after last time to drop by 10kg as my reps weren’t great. Felt much better and all reps were clean so will push it again next session. 220kg – 7, 180kg – 12 – really focusing on hip drive and upper back squeeze at the top of the movement.
Mag grip rear delt seated row (no mag grip, used the handles and opened up so my elbows were in line with my delt at the end of the exercise) felt these quite well tbf.
Cable curl – biceps. 14kg – 3×15tb-jp.com/collections/clothing - The most anabolic clothing ever! |
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Hi guys! So as some of you know I’m in Amsterdam, just finished up with my client who’s competed today. Excellent standard throughout and a well ran show. Today was my push day with a leg top up. Not ideal as i had to find a gym that cost me around €50 in Uber’s but it had to be done.
Logged but obviously everything felt different. The gym was like a pure gym so was all matrix equipment. And I hate their smith machine. Annyywaayy.
lateral machine 80kg 10 reps 72kg 15
High incline Smith press 50kg – 5, 40kg – 10
High incline hammer – 60kg – 7, 50kg – 9
Weighted Dip – 60kg – 4 weight swung and put me off think I could have got more. 40kg – 11
Pec dec – 145lbs 15, 190lbs 8, 145lbs 15
Cable laterals -6kg 13 reps 9kg 7reps, 6kg
Db front raise on bench – 10kg 8/9 reps 8kg – 13 reps
Single arm rope- 27kg 10 reps 18kg 14 reps
Leg ext 20 reps 59kg
Leg press 20 reps 80kg each side 25 repstb-jp.com/collections/clothing - The most anabolic clothing ever! |
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Legs today with back and biceps top up, back at the awesome m10 in Nottingham! Successful session log book took a beating and I know I can beat it again next session so I’m v happy
Atlantis hack squat 6.5 plates a side – 6 reps, 5.5 plates – 10 reps
Pendulum squat 3.5 – 6 reps pinned me on the 7th :’( (check my Instagram story) 2.5 plates – 12 reps
Animal leg press – single leg leg press – 4 plates – 17 reps ( was aiming for 10-12) 4 plates – 17 reps again (was aiming for 12-15)
Prime single leg lying curl – 35kg – 8 reps, 30kg – 9 reps
Hypers – 25kg – 12 reps, bodyweight – 12 reps these burnt my hams like crazy
Hammer Adductor – 80kg – 20 reps
Rack chins – used prime seated row for a better connection in my back felt awesome rest pause 15-8-4
Cable curl – again used the prime preacher curl – awesome connection – 20 reps. Arms were pumped !
Watson Seated calf 55kg rest pause – 12-6-3tb-jp.com/collections/clothing - The most anabolic clothing ever! |
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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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