[Sasan Heirati]

Diet and cycle going into peak week

meal 1
12 egg whites
2 whole eggs
200 gr oats
100 gr honey
10 ins

train 30 c

MEAL 2
150 gr oats
100 gr honey
70 protein from whey

MEAL 3
15 egg whites
150 gr oats

MEAI 4
225 gr beef
200 gr rice

Meal 5
90g protein protein whey

900 test weekly
600 mast weekly
250 tren e weekly
100 anadrol with pre meal
50 winny with pre meal
25 winny pre bed
30 halo pre train / 10 pre bed
NO T3
4 gh pre bed
1 adex every day

[Sasan Heirati]

Arm day yesterday at 7 days out was great. Still training hard feeling strong and big

Weight was 251.3 yesterday

Today it’s 250.6 at 6 days out

So we are in “peak week” I guess

Will post diet and cycle in the next post to keep you all updated

No t3
No cardio
Decent amount of food.

Back day today. So I let Chris tell next days plan once I’ve sent post workout pics. He wants me to train today so we keep going

[Sasan Heirati]

Any trick to make leg extensions kill my knee ? Pad higher on shin ? Anything ?

Kill your knee??? I don’t understand buddy [/quote]

When I do leg extensions my knee swells up and I literally can walk the next day . I had a ruptured patella that was sown back on but the extensions just seems to irritate it to no end . I’d hate to eliminate them but it’s getting to that point . I have a big pain tolerance ( former powerlifter ) but this is like debilitating . [/quote]
Anything that causes knee to swell up I’d suggest you avoid fully. Some pain can worked around but swelling isn’t good at all and I’m not very clued up on this to be able to give you advice with full confidence. If different variations of pressing doesn’t cause this issue then I’d suggest you just stick with those whether it’s machine , bar work etc. you don’t need leg extensive to build big quads

[Sasan Heirati]

Any change in cycle or oral ?

So as Chris predicted to me yesterday after I asked him why he changed his mind about the refeed instead of a low day. He said I’ll be 247 today which he doesn’t want me going lower then, and he was right

237.5 today and a new level if conditioning

Crisper. Drier. Sharper. Harder. Way harder today

High calorie day going down easy. I’m not starving for it, but it’s helping the energy levels a bit.

So 1000g carbs today.

550g tomorrow.

Taking it day by day now and just letting Chris fly the plane

Decent delts session today. Felt strong big and pumped.

Nearly peak week!

Delts traps and claves

Standing calf raises 6 x 8-15

Db side laterals 4 x 8-12

Bb upright rows 4 x 8-12

Bb front raises 4 x 8-12

Db shrugs 5 x 6-18

Machine press 4 x 15-20

Rope face pulls 5 x 10-20

[/quote]
Cycle is same as last stated, no changes : )

[Sasan Heirati]

So as Chris predicted to me yesterday after I asked him why he changed his mind about the refeed instead of a low day. He said I’ll be 247 today which he doesn’t want me going lower then, and he was right

237.5 today and a new level if conditioning

Crisper. Drier. Sharper. Harder. Way harder today

High calorie day going down easy. I’m not starving for it, but it’s helping the energy levels a bit.

So 1000g carbs today.
550g tomorrow.

Taking it day by day now and just letting Chris fly the plane

Decent delts session today. Felt strong big and pumped.

Nearly peak week!

Delts traps and claves
Standing calf raises 6 x 8-15
Db side laterals 4 x 8-12
Bb upright rows 4 x 8-12
Bb front raises 4 x 8-12
Db shrugs 5 x 6-18
Machine press 4 x 15-20
Rope face pulls 5 x 10-20

[Sasan Heirati]

60-90 mins

[Sasan Heirati]

You can See a physio therapist so diagnose if you have any strain / pull / tear / injury that area so you know how to fix it if there is

Also, there’s many other ways to stimulate the pecs so if a movement hurts, try changing it, change it angle etc to see if you can avoid the pain.

[Sasan Heirati]

248.8 today. 1 weeks 2 days out. Sharpest conditioning I’ve Been in. On flat side too today but trade off is definitely tighter / thinner skin

Leg day was good. Not crazy but still high strength and very good pump.

Chris initially said low day again tomorrow after seeing my fasted check in pics but after seeing my post workout pics he changed tomorrow to another big 1000g high carb day. Saying I’m flatter then he thought and will go too low by tomorrow

I’m checking in with him twice a day and he’s making changes almost daily now

So big refeed tomorrow. No cardio. No t3.
Delts tomorrow

Legs and abs
Laying ham curls 3 x 6-15
Seated ham curls 3 x 6-12
Rdl 2 x 8-10
Leg extensions 5 x 15-25
Leg press 4 x 20-40
Adductors 3 x 8-15
Abductors 3 x 10-15
Rope crunches 6 x 10-25

[Sasan Heirati]

Hi Sas I’d left a question on JPs log about stomach issues using a cpap I feel like I have a lot of trapped air and he mentioned you’d had experience with this ?? Any feedback would be great cheers

Don’t mean to hijack but one of my pals had this exact issue… the pressure was set too high, try reducing the pressure, if its a resmed 10 just hold down the wheel button and the home button and it will open up the controls settings section where you can adjust everything.

If its set to auto ramp pressure then as Sas says, it will just ramp more pressure if you have a leak, although usually the machine will tell you if it detects a major one.

[/quote]
Agree here with jack : )

[Sasan Heirati]

Rest day today woke up 251 so a couple lbs down from yesterday

Been a loooooong day today. Long days on the road this close to show when you’re semi depleted isn’t fun lol

Anyway did 30 min cardio before meal 1, stuck to rest day food and got it done

Tomorrow is also a low – moderate carb day. 340 carbs , no cardio , no t3 and it’s
Leg day

[Sasan Heirati]

Any trick to make leg extensions kill my knee ? Pad higher on shin ? Anything ?

Kill your knee??? I don’t understand buddy

[Sasan Heirati]

Hi Sas I’d left a question on JPs log about stomach issues using a cpap I feel like I have a lot of trapped air and he mentioned you’d had experience with this ?? Any feedback would be great cheers

Hi Sean , yes mate I had bloating, nausea, reflux , loss of appetite; smell of most foods make me feel sick, etc for days / weeks.’one night I couldn’t use the Cpap and the next day I noticed I felt better so I didn’t use it for a few more nights and I continuously improved.

Luckily I realised I actually didn’t need the
Cpap anymore . I only had sleep apnea post show during the rebound.

I didn’t actually like using it so I won’t use it again

But I did some digging and realised I was swallowing air, as well as had a leak on the mask when I slept funny so the machine forced more air which made it worse

I’d suggest you check for leaks , and if using a full mask maybe try the nasal…. Maybe mess with the settings… You want make sure you’re not taking in too much air

[Sasan Heirati]

253 today so up 4 ish lbs after the 1000g carb up yesterday. Definitely felt fuller especially during chest training today. Felt super pumped and round.

Like an off season fulness But with 1 week out fatigue haha

Chris is happy.

570g carbs today: no cardio

Apart from feeling tired just from being this lean, I feel great

Chest and calves
Standing calf raises 6 x 8-15
Incline machine 4 x 6-10
Flat bench 3 x 8-12
Incline db 4 x 10-15
Cable fly high 3 x 8-12
Cable fly press low / decline 3 x 8-12

[Sasan Heirati]

248.8 today so almost back down to lowest weight and eeeasy the sharpest I’ve been. Skin is thin everywhere. Vascular everywhere. Glutes are pretty much in. Lower back / lower lat indent is sucked in.

I’m pretty much switched off emotionally. I leave everything to chris. If he’s happy then perfect.

Reason I don’t pay much attention to how I PERSONALLY feel right now is cos I just stay stress free and focused this way. Calm and zen, this always helps my look and presentation come show day

The second I get off stage and the show is done, that’s when I’ll start to switch back on and evaluate how I feel / see things

I probably just sound like a crazy person haha

Anyway. High carb day today going down well. Still hard to eat all
This food. Never thought I’d say that at under 2 weeks out. Usually at this point I can do 2000g carbs and be ready for more lol.

Also never thought I’d be this strong in the gym and be able to train this hard either.

Shows how fresh Chris has kept me.

Awesome back session

Zero complaints

1 week 5 days out

Back and Abs
Wide grip pull downs 4 x 8-15
Neutral plunk downs 4 x 6-12
Hammer strength single pulls 4 x 8-12
Db rows 3 x 8-15
Bb rows 3 x 8-10
Single low row 3 x 10-12
Rope crunches 6 x 8-20

[Sasan Heirati]

250.2 today. Crept up a touch. Leanest I’ve been all prep today. Lower back and upper glute skin is thin and tight

Can see cuts and detail all over. Feel drier

Rest day today with just 180 carbs. 30 min cardio before meal 1. Did a bit of a core circuit today for a change. I feel it helps give me better posing conditioning for when I get on stage. Engaging the core / abs / obliques whilst bringing up the heart rate forcing me to really focus on breathing , not only is it a hard workout but it really gives me endurance in terms of cardio AND mid section control.

Stuff like planks , sit ups variation, leg raise variants etc etc obviously not something I’ll do daily but will do a few times

And it gets me peeled even faster cos it’s hard

Tomorrow is no cardio. No t3. And high day, another 1000g carb refeed

Been hungry / tired today but had a nice day with my family and even washed my car.