[Sasan Heirati]

Another positive day today

Usually I rest Wednesday. But I felt great so I went in. For legs : D and my old
Training partner had a few day so I took the opportunity

Brilliant season. Just felt amazing from start to finish when I felt dead haha in a good way

Weight dropped a bit today to 272 I think. Was dehydrated this morning my own fault

Aiming for more food today
400p 850c 140f to bring things back up

Leg days for me have had a strong glute focus last 6 months and I think it’s paying off. And most importantly it’s helped alleviate a lot of my lower back pain I’ve dealt with for last few years

Legs
Laying ham curls 3 x 6-15
Glute drive 2 x 6-8
RDL 2 x 6-8
Leg extensions 3 x 10-20
Leg press CYBEX 2 x 8-10
Adductors 2 x 6-12

[Sasan Heirati]

Another very good day today

Chest day. Training still moving forwards. Keeping volume on the lower side since I am around 18 weeks out, and since things are progressing nicely I don’t see the need to doing more

Although I don’t log lifts I can see my strength is flying up which is fun

Food today I hit around 400p 700c 135f

Chest and calves
Seated toe press 5 x 8-12
Incline hammer chest press 2 x 6-10
Decline CYBEX press 3 x 6-10
Dip machine 2 x 6-10
Pec dec 2 x 6-10
Cable fly press 2 x 8-12

[Sasan Heirati]

Back day today went well. Lower back pumps were a little bad, not too intrusive but there, then again I do think I’ve gained about 6-8 lbs quite fast which would explain it.

But felt great otherwise. Strong full pumped.

Pulled out some fats from my diet upped carbs slightly

Aiming for 400p 800c 100-120f

Spike with Chris Aceto today, and I think I’ll hand the reigns over to him at around 14-15 weeks out

Much as I enjoyed prepping myself, I just think I will benefit from his eye this year with me doing multiple shows. Keeping a level head whilst prepping yourself and
Having a client base is hard. Last year was fine as it was just a comeback show.

This year I mean business and I really want a win / Olympia qualification .

My gut tells me it’s the right decision. And my gut is usually right

Anyway, I’ll keep you all posted on that part of it all

Back and Abs
Low row iso 2 x8-15
Neutral pull downs 2 x 6-10
Seated sheet supported row 3 x 6-10
High row 3 x 8-12
Straight arm pull downs 3 x 8-12
Rope crunches 4 x 10-20

[Sasan Heirati]

hi sas, which comp will u be targeting?

So far on my radar

Pittsburgh in 18 weeks.

Then hopefully Spain, Dubai, Italy, Portugal all June-July ish time

[Sasan Heirati]

Rice cooker is always the best for me too

[Sasan Heirati]

Finally weighed myself. 275 this morning so not far off my peak weight. Little softer then id like to be but still not bad

I’ll be happy starting prep at this weight.

Rest day today. Just some work , and family time : )

Tomorrow i start to tighten the diet up a bit.
Bring fats down, reduce cheat meal; maybe increase carbs and continue holding this size but hopefully get a tighter with it.

I’ll update as I go as always

[Sasan Heirati]

Amy ideas on kals here sas? Is your rice cooked weight?

Calorie wise I would say around 6.5k Josh. But I’m not sure exact. This push that’s what it’s taking for me to gain which I am right now. I’m tightening things up in the next couple days so I’ll calculate things better for you

Rice is cooked weight

[Sasan Heirati]

Another good day yesterday of food and a solid session.

My custom side delts, rear delts, traps and lats session.

Training is pretty much back up to the performance it was December so I’m happy with that

Fulness / look isn’t there but I don’t think I’ll regain that peak off season look in time before I have to cut

So I’ll continue pushing for next few days, after this weekend I’ll re evaluate where I am

Worst case if I’m just not happy to start prep, I’ll go back to the original plan of don’t Spain / Italy / Portugal in June and
July

Which will give ie more time to fill back
Out / grow some more before I start prep

Delts traps lats
Panatta side laterals 4 x 8-15
Reverse pec dec 4 x 6-10
Cable side / rear laterals 4 x 6-10
Cable shrugs 4 x 6-10
CYBEX low row singles 3 x 8-12
CYBEX low row doubles 3 x 6-10

[Sasan Heirati]

Leg day + sushi

Been a good so far. Got 2 meals before the gym.

Meal 1- 15 egg whites, 200g oats, 100g honey, 30g peanut butter

Meal 2 – 60g whey, 200g bread, 40g honey, 40g butter

During legs I dipped 60g carbs

Post workout – sushi x 40 pieces

Got 2 more meals then bed. Will likely do

Meal 4 – 200g beef , 400g rice

Meal 5 – 15 egg whites, 200g oats, 100g honey, 30g peanut butter

Just foods I’m digesting really well right now

I’ll weigh myself before the end of this week

Feel really good. Fuller heavier stronger

Legs
Laying curls 3 x 6-22
Glute drive 2 x 6-8
Rdl 2 x 6-8
Leg extensions 4 x 8-20
Leg press 3 x 6-10
Adductors 3 x 6-12

[Sasan Heirati]

Happy new years gang : D

Yesterday was a rest day for me so not much to report. It was also my youngest 1st birthday so had our parents round , had some party food and cake.

I’m yet to jump on the weight scales. It’s still in a box and in a way I’m glad because I’m trying to fill out as much as I can. So when I do get on the scales hopefully it will be a decent weight.

I want to start this cut as full and heavy as possible. I know weight is everything but for me , someone who finds it hard to gain and doesn’t get fat very easily off season , it’s good to aim to get heavy heavy on the scales

Anyway it’s leg day today

I’ll
Report back later

[Sasan Heirati]

I don’t know the exact sciences but i wouldn’t mix any of them and I don’t anyone that does.

[Sasan Heirati]

Stay fasted for the most accurate readings. Drink plenty of water and hydrate properly though

[Sasan Heirati]

Another solid day today. Chest day and everything felt levelled up. Strength, fulness, pump, endurance. I felt really strong so kept rep ranges lower to have some fun

Been training after 2 meals instead of the usual 1, and I think think that’s making a big difference. Making sure I get between 300-400g carbs, plenty of fluid and electrolytes.

I’m definitely doing the right thing no starting the cut yet. I feel like my body wants to grow

I feel the mental effects of the anabolics going up already. More motivation / mental focus. Could be placebo but I’m sure it’s not all placebo

Not doing much for New Year’s Eve tonight. Relaxing at home, will have some cheese and snacks. Hopefully push weight up haha

Gym was extra busy so my session was quite different to the usual as in order and movement selection. I liked it!

Chest and calves
Standing calf raises 5 x 6-12
Seated pec dec 2 x 5-8
Seated flat press 2 x 5-7
Dip machine 2 x 8-12
Incline machine press 2 x 5-8
Incline smith press close grip 3 x 10-12

[Sasan Heirati]

Another cracking day today. Things are moving forward and gaining some traction now

Drugs this week go to 600 test , 300 eq, 5 gh.

Food is 400p 750c 150f and a cheat meal
Most nights

Today was back day. NOW I’m not saying I feel amazing again cos I’m not even
Close, but I’m happy with the changes these last few days

Back and abs
Seated low row 3 x 6-12
T bar row 2 x 8-12
Underhand pull downs 3 x 6-12
Hammer str seated row 3 x 6-12
Wide grip pull downs 3 x 6-12
Rope crunches 4 x 10-20

[Sasan Heirati]

So ive ran both high and low dose cycles throughout the past 15-20 years. I can 100% say that I’ve been at my biggest and strongest on moderate dosages (900mg totally weekly) BUT and this is a big but , the look is soft and not so appealing to the masses. I could be on 1500mg , doesn’t mean I’ll definitely be stronger but I’ll look leaner harder and bigger.

Real muscle and strength can peak on moderate dosages it is all down to food recovery and consistency . And of
Course genetics