[Sasan Heirati]

Genetics…. That always covers a big range of variables like hormones, insulin resistance, thyroid, how you partition calories, how you respond to weight training, how you recover, your joint (tendon and ligament) strength… list goes on, will ALL determine energy needs. I’m not sure if these are the external factors you’re looking for but the answer to your question isn’t easy or simple to answer buddy

[Sasan Heirati]

Rest day yesterday and a much needed one. (I feel like I always say that lol) maybe old age getting to me

Holding weight a little better this week. 244 today.

I’d like to get closer to 240 in the next few days so I won’t be having a mid week off plan meal this week

Legs is on the menu so that should help me dip a little lower

Diet still the same. I’ll post an update later. I will most likely cut more food this week

[Sasan Heirati]

Current split and cycle

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]

Hey Sas. Thanks for logging your progress.
Sorry if you have allready stated this somewhere (I missed it), but what is your training split these days? I understand that its a bit on how you feel though.

Don’t be sorry at all bud. Although I do train on feel, my split has actually brekkie quite similar for the last 15 years since I started training more for bodybuilding. I’ve veered away to other setups a few times but it never suited me.
So it rarely changes. I’ll post it below : )

[Sasan Heirati]

High estrogen will definitely screw your immune up. Along with a lot of other negative effects. I suggest you get it down asap buddy

[Sasan Heirati]

247 today to 2 lbs down from yesterday I actually feel tighter now at 247 compared to 243 last week. But that’s most likely due to muscle fulness

Feel good, appetite is high but not crazy, expected to be high after a big food day

Sleep was interrupted last night. I honestly can’t wait to be below 240. I just don’t enjoy being this weight any more… out of the gym anyway

Food is the same as last week with the deficit i initially decided on. No need to cut lower yet

Chest day went well. Didn’t do smith press or bench as mu right shoulder is in a bit of pain at the moment

Chest and calves today

Seated toe press 5 x 8-20

Decline hammer 4 x 8-15 double drop

Incline panatta 4 x6-12 double drop

Pec Dec 4 x 8-15

Cable flye high 3 x 8-12

Cable flye low 3 x 8-15

Press-ups body weight 2 x 20-35

[Sasan Heirati]

Sub q. Less scar tissue, same absorption rate. Easier to shoot

[Sasan Heirati]

Back and abs day today felt awesome. Although quite tired from being on my feet / traveling all day yesterday. Still did well in the gym

Back & abs

Rope crunches 5 x 12-20

Face pulls 3 x 8-12

Straight arm pull downs 3 x 8-15 double drop

Wide grip pull downs 4 x 8-12

T bar row chest supported 3 x 6-10

Single arm rows chest supported 3 x 8-12 double drop

Cable seated rows 4 x 8-15

[Sasan Heirati]

So biiiiiig high food day yesterday. Although I was quite active attending a gym “open day” kind of thing. But I made sure I ate the entire time along the road trip and when I got back home

Up 6 lbs to 249 today. And feel fuuull. But not bloated weirdly enough.

So roughly the days food was as follows… (random I know as I was traveling I just made do with what I could get)

Maccies breakfast 3 sausage egg cheese muffins, 3 hash browns, cappuccino

2 cheese & onion sandwiches

14 wings, 3 whole eggs

2 cheese burgers 1 fries

2 chicken breast 2 large jacket potato

1 large pepperoni pizza, 14 wings

3 scoop JP whey, 50g peanut butter

Lots of calories. And I feel great.

I know for sure I’ll drop more body fat just the end of this week. These big feeds only help me keep pushing

[Sasan Heirati]

Grow grow grow for sure. Don’t waste time at your age. You’re lean enough

[Sasan Heirati]

That sushi meal yesterday did the trick, up 3 lbs to 245. Didn’t expect that much of a jump but that’s ok as I did drop a lot this week so far

So today I did a mix of chest and arms since I missed chest on Tuesday but didn’t want to go too full on it since I want to do it again next Tuesday so I pulled back the volume and added some arms as a “top up”

For arms I didn’t superset this time.

Felt really good especially after that off plan meal. Felt full round strong and veeeery pumped

Arms and chest

Incline Panatta 4 x 8-12

Cable fly 3 x 8-15 double drop

Flat smith 5 x 8-10 triple drop

Ez bar push downs 3 x 8-15

Rope extensions 3 x 8-15 double drop

Over v bar extensions 3 x 6-12 triple drop

Rope hammer curls 4 x 6-15 double drop

Ez bar curls 4 x 6-10 triple drop

Db curls 3 x 12-20

[Sasan Heirati]

Woke up another lb down today. So it’s falling off right now. Decided to add in extra food today just to try slow it down. That’s 8 lbs since Monday which will obviously slow down

So delts traps calves today follow by sushi post workout. 40 pieces mainly salmon and rice. Like the stuff. Tons of soy sauce lol

Hopefully gone back up in weight a little by tomorrow.

Other then that feel really good. It’s nice to start to feel lighter again.

Delts traps calves

Seated toe press 5 x 8-12 with 5 drops to finish

Reverse pec Dec 4 x 8-15 double drop

Side lateral machine 5 x 10-15 , quad drop finish

Panatta high incline press 4 x 15-20

Smith upright row 3 x 8-12

Smith shrugs 3 x 8-15

[Sasan Heirati]

Legs yesterday was draaaag. One of those sessions that it’s took forever. Definitely down to my dropping 7 lbs this week. But still worth it, I didn’t look flat just felt it.

Still powered through and feel much tighter this morning at the same weight as yesterday

Today I am coupling arms and delts together as I won’t be training Saturday or Sunday. We have family visiting and I feel I’d rather rest.

Legs (yesterday)

Adductors 3 x 20

Abductors 3 x 20

Laying ham curls 4 x 8-12 double drop

Standing ham curls 3 x 6-10

Leg press 5 x 15-20

Leg extensions 5 x 20-25

Walking lunges body weight 2 x 20-25

[Sasan Heirati]

I really wouldn’t advise HIIT if he’s a hard gainer, especially that early in prep. Too much unwanted stress. Unless he gets very fat. And when to add depends on his condition when you go into a deficit. If he’s already in a good spot then first use a calorie deficit and see how he responds for a week and if he drops fast then cardio would be overkill at that point. IF you want that insurance then just 3 x 20 min fasted at 12
Weeks is a good start point and increase as you go.

Cardio is very good tool. But overused easily by hard gainers for sure regardless of category

[Sasan Heirati]

Rest day yesterday and held 243

I do feel little flatter but I don’t mind. I know I’m leaning out. Visibly see more veins / lines today.

I’m dropping fairly well, which comes as a result of consistent upped calories over January and February so it’s paying off

That’s why i always like to work with guys long term, a diet / prep is always smoother and yield better results following a solid consistent off season

Legs today in a few hours

Time to get then quads separated: D