[Sasan Heirati]

So woke up fuller again weight still climbing in 250 now.

This week and possible next, I’m not going to cap calories I’m on the diet listed above but I will eat extra if my body wants since it’s a new training and I want recovery to find it’s sweet spot. Then I’ll start cutting. Maybe lol. Feel like I’m growing and it feels so good. I’m not in a deficit but not getting fat so I’ll ride this out: and Main thing right now is I’m having FUN

Double legs today went really good

Quads AM kept pace high 60-90 sec rest between all sets so loads is down but it’ll go up.

Hams PM, hams and adductors still sore from Monday so didn’t really push but did worked them enough

Just finished up meal 9 (7th solid meal) appetite through the roof so I had an extra rice and beef meal. Bed time now so I’ll stop there

AM quads

Leg extensions 4 x 8-15

Bb squats (light) 4 x 20

Leg press 4 x 12-16

Lex extensions 4 x 20-25

PM hams & calves

Donkey calf raises 5 x 8-12

Standing ham curls 3 x 8-12

Laying ham curls 3 x 6-10

Smith stiff leg dears 4 x 8-12

[Sasan Heirati]

I am super excited to follow your transition to double-split training sessions!!! Maybe i will learn some tips for myself! I train this way almost every day, but dont mention it much on here since most people are religious about a lower volume PPL routine lol. it fits my lifestyle since i work for a software company and sit/rest at my desk all day, and i LOVE training.

I often do a similar split to you, where it is

1- Chest, Abs / Delts, Traps

2 – Back / Arms

3 – Quads / Hams, Calves

or I will follow a push pull legs setup:

1 – Chest, Abs / Front+Side Delts, Triceps

2 – Back / Traps, Rear Delts, Biceps

3 – Quads / Hams, Calves

Ah nice! I knew it would be rare for anyone to be interested or even do doubles so this is cool, it’s something I’ve wanted to try for years and I’m certain my genetics match it too. Like yourself I basically do emails all day, very inactive, my gym is literally round the corner from my house so I can fit it in. And it suits my higher volume style, fast paced training right now as I just never go very heavy

Cool I got that first split idea from flex wheeler! I like the idea of your push pull legs variation too so maybe try that.

Like you say, we love training, if recovery is ok, and training style fits (nothing too heavy duty) I think doubles can definitely work.

I’ll document as I go, so give some input / questions as I go mate : ) thanks for your comment!

[Sasan Heirati]

I’d personally start with 400. And if you’re gaining then no need to up it. If you training and food is progressing as it should, then you won’t need to go higher. 400 is still a lot of anabolics for a 2nd cycle

[Sasan Heirati]

Weight up a couples lbs today to 248

Kind of expected as calories are up, and trained twice yesterday, feel fuller for sure

Another double day today. This week isn’t as planned (above) so today was

Back in the AM, arms abs PM.

The more nutrient and calorie dense meals definitely feel better so far although it’s only day 2

Felt really good surprisingly! Sessions were again 30-40 mins max. Strength good pumps insane.

Sleep was perfect last and energy / focus today was also very good

Tomorrow is quads AM hams PM

Training 1 – back

Straight arm pull downs 2 x 8-16

Wide grip pull downs 3 x 8-12

T bar 3 x 6-10

Db rows 3 x 8-12

Seated row 2 x 8-20

Training 2 arms abs

Rope crunches 5 x 8-20

Close grip flat smith 3 x 6-10

Rope ext 2 x 8-16

Over head ez bar cables 2 x 8-12

Rope hammers 3 x 8-12

Ez bar curls cables 2 x 8-20

Db curls 3 x 8-12

[Sasan Heirati]

Sunday- rest

[Sasan Heirati]

New diet is increased food wise, and added more foods to cover micro nutrient needs. These foods seem to help me recover better, feel stronger read fuller especially all the beef / steak, and sleep is improved as well as energy during the day

1- 5 whole eggs, 100g steak, 1 cup oats, 100ml OJ, spinach

-training 1

2- 2 sc jp whey 200ml OJ

3- 250g lean beef, 150g rice, spinach, 1 banana

5- 250g lean beef, 150g rice, spinach/veg

-training 2

6- 2 sc jp whey, 200ml cranberry juice

7- 250g steak, 150g rice, 1 olive oil, salad,

8- 5 whole eggs in butter, 100g steak, spinach

Training double (4 days for now)

Note I do legs once weekly due to knee wear and tear. AND this could and will likely change as I go and figure out how i respond to this split

Monday- AM- back abs / PM arms

Tuesday- AM Chest / PM delts calves

Wednesday- rest

Thursday- AM quads / PM hams

Friday- AM back pump / PM delts

Saturday- single- chest & arms & calves

[Sasan Heirati]

So I actually did the 1st double training day today to get it started. Was meant to start yesterday but was filming.

I did chest at 9am, delts at 4pm. Both sessions were done in less then 40 minutes. 8-10 work sets each session. Food is higher, extra shakes too to make sure protein is high enough.

I’ll obviously write the plan out on here fully, but it can change a lot as I go and adjust with the feedback my body gives.

I’ve done this once before but I kinda just went in a trained what wasn’t sore so it wasn’t planned, I was just bored. This time it’s more planned split wise catered to my needs, injuries and schedule etc.

Exercise selection will be more thought through and so will volume.

Focus is on metabolic stress/ fatigue, pump, short rest times etc.

Volume per session is lower, but higher across the week, lifting loads will vary depending on what session it and what I did the session before etc

I might totally hate it! But I just feel like trying it.

Session 1 chest

Flat bench 3 x 6-10

Incline panatta 3 x 8-12

Decline hammer 2 x 8-15

Cable fly 2 x 10-20

Session 2 delts & calves

Standing calf ease 5 x 12-20

Side raise panatta 4 x 8-15

Cable side laterals singles 3 x 6-12

Face pulls 3 x 8-12

High inc press 2 x 15-20

[Sasan Heirati]

Cv burn is all you need maybe but no harm in the vinegar / lemon etc either.

[Sasan Heirati]

No need to cycle but maybe start low and slowly taper up as you adapt. This works well for me

[Sasan Heirati]

That sounds like a solid routine bud. I’ve done very similar with great success. Don’t over think it : )

[Sasan Heirati]

246 today so hanging around this weight even after high day Sunday

Legs today filmed for the site. Was meant to be a full quad and ham day but due to a knee niggle I’ve had for a couple days I decided to do a hamstring focused day

Felt good! It was nice to just focus on hams for a change. In the video I go into how 10 years ago I actually had small hams compared to my quads so spent a few years bringing them up. I explain how

Switched the diet around a little I’ll post below. Training is still the same but I am in the process of getting down ideas for 2 a days to try. Even if I hate it at least I’ll be a able to document it for you guys and give my opinion

Hams with quad pump, calves

Donkey calf raises 5 x 8-12 double drop

Adductors 4 x 13-20 muscle rounds

Laying ham curls 3 x 6-10 – rest pause into double drop

Seated ham curls 4 x 8-12 muscle rounds

Standing ham curls alternate legs back to back 3 x 8-12

Leg press, wide high stance. , lower portion of the range of motion 4 x 6-12

Leg extensions 4 x 12-20 muscle rounds

[Sasan Heirati]

Woke up 1 lb light again this morning and felt like utter crap. Just not “feeling it” at all diet or training wise. This happens every so often to me. It just prompts me to change things up.

Like I said yesterday, if I’m not enjoying it , not feeling good and not having fun what’s the point?

Tonight I’ll be writing myself a new diet and training plan. Im going to go with twice a day training for some
Days.

I’m thinking 4 days at 2 x weight session daily, 1 x single, 2 full rest days. I did this last summer and it felt great apart from I did too much volume so joint wore out.

So I’ll revise the plan and bring volume down. I’ve always been a fan of twice daily sessions given the trainee has the right genetics / experience and work ethic and the right meal plan to boot. I don’t go all out heavy or beyond failure much now so it should work well for me

Training will be short , high volume. Food will be high in red meat, good fats, some fruit and just enough carbs.

I’ll outline the plan as I go the next couple days

Today has been my usual cheat day Sunday. Lots of food from wake, good stuff eggs steak bread pancakes cheese pies, will finish with a take out burger fries wings later

I’ll update fully during my filming this week so stay tuned : )

[Sasan Heirati]

Yes. Feel great if it’s real. Can be used alongside Clen. Start with 20mg and see how you feel. Only add 5-10mg at a time if you want increase. But 20-40 is plenty I think

[Sasan Heirati]

4 lbs drop today which is really odd for me since I had a reasonable high day on Thursday. I’m by now means lean enough to to be fluctuating like that

Also don’t feel myself in the gym at all.

So I’m going to revise my diet. Drugs were dropped a lot couple weeks back which will have an impact but doesn’t usually with me

Today was usual lower food day, arms and delts. I’ll have my normal Sunday cheat day tomorrow. Enjoy with the family and make some changes to my diet

I’ll most likely try and hold 245 ish weight all week to try make sure performance is solid then start to cut again

I know I want to be lean, but I’m not willing to sacrifice enjoying myself for it… not unless there’s decent prize money on the line haha

Arms and delts

Reverse pec Dec 4 x 8-15 double drop

Side delt machine 5 x 8-20

Smith upright rows 5 x 8-12 triple drop

Close grip smith press 4 x 8-12 triple drop

Ez bar push downs 3 x 8-20 triple drop

Rope hammers 4 x 8-15 Double rest pause

V bar over head 3 x 8-15

Ez bar bicep curls 3 x 8-15

Ez bar 21’s x 3

Close grip press-ups 3 x failed

[Sasan Heirati]

Nice 3 lb gain after yesterdays high day. 245 now.

Although fat loss will probably halt over the next 2-3 days it’s pretty much perfect to make sure I don’t lose any training performance. As it took a dip pretty fast last few days

Feel much better today. Impromptu Rest day today due to family stuff but back in tomorrow so I’ll likely couple delts with arms and take Sunday off too and start Monday back on the split

Should have a great session tomorrow!

Legs went really well yesterday. Did a faster pace (short rest period) because I knew I didn’t have the stores to go anywhere near as heavy. But it was awesome.

Leg day 30-40s rest between every set

Adductor 3 x 15-20

Abductors 3 x 20-25

Laying ham curls 4 x 8-12 double drop

Leg press 5 x 15-20

Leg extensions 5 x 15-25 triple drop

Standing ham curls 3 x 8-12 double drop