Forum Replies Created

Page 105 of 133
  • Sasan Heirati

    Member
    April 6, 2022 at 7:00 am in reply to: Sas is Back!

    Great chest session last night, I trained later on again.

    Felt really good considering the food deficit is really kicking in at the moment.

    I always tend to keep good performance on low food until I’m in contest shape

    I’ve added more volume to my training to keep things progressing but as always I do go feel within in the session too

    Not weighed myself today probably won’t for a couple more days. I’ll go by mirror / feel.

    Rest day today so will be nice to relax but I will go on 2 dog walks to keep things moving

    Chest & calves

    Seated toe press 6 x 8-20

    Flat smith 4 x 6-10 double drop

    Incline Panatta 4 x 8-12 double drop

    Pec Dec 4 x 8-15

    Db incline fly press 4 x 8-12

    Cable fly 4 x 8-15

    Press-ups 2 x 15-25

  • Sasan Heirati

    Member
    April 5, 2022 at 3:42 pm in reply to: Anterior shoulder pain for 6+ years

    Sometimes this can be due to certain muscles not firing up / connecting with the mind properly maybe around neck / back. I know 2 people lately who had rehab on same issues and starting to get fixed. The therapists use some sort of neuro technique with pulse treatment to see which muscles are connecting properly and which aren’t, then continue to strength those weaker areas and balance things out.
    Maybe a long shot but if you’ve exhausted all the usually therapy work then this could work

  • Sasan Heirati

    Member
    April 5, 2022 at 8:39 am in reply to: Sas is Back!

    Back day was great yesterday, I trained quite late for a change. Just due to work load. It was actually nice to have more food in me

    But mid morning sessions, after 1 or 2 meals are definitely perfect for me.

    But either way. Happy with the session, with my lower being as fragile as it is these days I really don’t push weight up on back days. Not as fun but i can still stimulate the muscles the same.

    Chest today. Looking forward to it!

    Back & abs

    Rope crunches 5 x 15-20

    Straight arm pull downs 3 x 8-15

    Wide grip pull downs 3 x 8-12

    Narrow grip pull downs 3 x 8-12 double drop

    T bar (chest support) 3 x 6-10

    Single arm rows 3 x 8-10

    Wide over hand rows chest support 2 x 6-12

    Seated cable row 3 x 8-15

  • Sasan Heirati

    Member
    April 5, 2022 at 6:37 am in reply to: Shoulder

    Yes as mentioned above a good therapist will be able to analyse movements and narrow it down to where the weakness is then simply rehab to strengthen that area

  • Sasan Heirati

    Member
    April 4, 2022 at 9:44 am in reply to: Sas is Back!

    Updated plan below. The only that’s change is a drop in calories and I’m trying to stay more active during the day

    Food

    1 whole egg, 20 whites, 100g oats, 100g blueberries

    Train- 1 sc sustain

    Post- 3 sc JP whey

    280g chicken or Turkey, 250g rice

    3 sc Jp whey, 2 sc (40 carbs) cream of rice

    280g Beef , 150g pasta / noodles

    2 sc JP whey, 50g oats 20g nut butter

    Cycle
    400mg test E weekly
    200mg masteron E weekly
    0.5mg adex every Monday

    Split
    1- back & abs
    2- chest & calves
    3- rest
    4- legs & abs
    5- delts traps & calves
    6- arms & calves
    7- rest
    Repeat

    Cycle
    400mg test E weekly
    200mg masteron E weekly
    0.5mg adex every Monday

  • Sasan Heirati

    Member
    April 4, 2022 at 9:41 am in reply to: Sas is Back!

    So lots of family time and rest over the weekend and back in the gym today for back

    I’ve cut calories a touch more to see me get closer to 240 this week. Still hovering around 242-244

    Will post diet next and back session later

    Hope everyone has a great Monday !

  • Sasan Heirati

    Member
    April 4, 2022 at 9:40 am in reply to: Tired when bulking?

    It can be normal yes but only really when pushing super hard (food wise) usually when you keep the food the same for a short while you will
    Adapt and pick back up don’t worry

    But if it gets worse maybe post you body weight / plan etc and we can try help

  • Sasan Heirati

    Member
    April 2, 2022 at 4:40 pm in reply to: How to g’et My back in range

    If your e2 is too low constantly why are you running same dosage mast as test ? And why are running tren when it was test & primo previously ?

  • Sasan Heirati

    Member
    April 2, 2022 at 4:37 pm in reply to: Mini or Lean bulk

    From what you’ve said, and how you look, I’d suggest you push calories up and get growing. Nice and slowly. You’re not fat, and want muscle… so why waste time

  • Sasan Heirati

    Member
    April 2, 2022 at 4:35 pm in reply to: Found an old stash from 2016…

    If the oil looks clear, no crystals then they’ll be ok : )

  • Sasan Heirati

    Member
    April 1, 2022 at 4:03 pm in reply to: Sas is Back!

    Mixed it up a little the last couple days since I took a few days off did upper and lower just to make sure everything is still worked so I can start the usual split come Monday

    Not something I usually do but really enjoyed it for a change

    Upper (yesterday)

    Wide grip pull downs 3 x 8-15

    T bar rows 3 x 6-10

    Single arm rows 3 x 8-12

    Flat smith chest press 3 x 6-10

    Incline panatta chest press 3 x 8-12

    Side lateral machine 3 x 10-20

    Smith upright row 3 x 8-15

    Tricep ez push downs 3 x 10-20

    Db curls 3 x 8-12

    Legs calves abs (today)

    Seated toe calf press 5 x 8-20

    Adductors 3 x 12-20

    Abductors 3 x 8-15

    Laying ham curls 3 x 8-12

    Standing ham curls 2 x 8-15

    Hammer str leg press 5 x 15-30

    Leg extensions 4 x 8-20

  • Sasan Heirati

    Member
    March 30, 2022 at 6:54 am in reply to: Should i add calories or stay where i am

    What’s the goal?

  • Sasan Heirati

    Member
    March 30, 2022 at 6:54 am in reply to: Sas is Back!

    So 242 today, I’ve trained less the last few days due to my lower back but it’s more preventative reasons rather then injury. I think after 18 years of lifting I’m learning the signs of when to back off a little before it gets to the point where I can’t do much at all.

    I don’t feel leaner then last week but I’ve held it well, so I’ll be increasing my deficit from today and I’ll post my new diet later. I’ll be filming in 2 weeks for the site so I’ll be loooot leaner ; )

    Cycle is perfect. 400 test, 200 mast is keeping big and strong but allowing me to get tighter and my mood / sex drive is perfect : D

    Hope everyone is having a great week so far!

  • Sasan Heirati

    Member
    March 28, 2022 at 2:30 pm in reply to: Sas is Back!

    Yeah I just do what’s always worked for me. Could I have grown quicker using more frequency etc??? Maybe… maybe not… but A- my joints would have worn down more… B-That’s not how I enjoyed training…. C- I’ve always liked simplicity and my style of training negated a lot of thinking for me…

    Might sound lazy to most people these days but for me it just worked. And I’m still training 18 years on.

    That makes perfect sense to me. Thanks for answering ?

    [/quote]
    Welcome my man : )

  • Sasan Heirati

    Member
    March 26, 2022 at 6:14 am in reply to: Sas is Back!

    242 today so dropping nicely still…. I took yesterday off again, back lower back, happens every couple weeks. Thursday I train legs which was good, taxing but good!!

    No off plan meals so far this week, will be having my usual high food day tomorrow

    As of Monday I’ll be adjusting my diet and creating a bigger deficit. Time to get under 240 : )

    Legs and abs

    Rope crunches 5 x 8-20

    Adductors 3 x 12- 25

    Abductors 3 x 10-20

    Laying curls 3 x 8-12 double drop

    Standing curls 3 x 6-10 double drop

    Leg extensions 5 x 8-20

    Leg press 5 x 15-25

    Leg extensions a 2 x 25

    Walking lunges 3 x failure (18-25 steps)

Page 105 of 133