[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

[Sasan Heirati]

Need to find the root cause before knowing what to take. Try switching some food sources and find out what triggers your issues. It’s hard to do but just remove or swap one food at a time and see how you digestion responds

[Sasan Heirati]

I only know powerbuilding throigh Mike O’Hearn so maybe Google him and see if there’s articles with his routine? Sorry I’m not more help buddy

[Sasan Heirati]

Lowest weight of the diet today so far 243 lbs. Dropping quite fast for now but I know it’ll level out.

Appetite good, strength great, sleep perfect, feel healthy can’t complain.

I say I feel healthy meaning my blood pressure feels in a good place. I am prone my BP rising. But I think a mix of the jp supps and lower dosages are helping in that sense.

So arm day last night filmed for the site. Great session! Fast paced and decent volume.

Arms and calves

Standing calf raises 4 x 8-15 single drop

Close grip smith press 3 x 7-15 double drop

V bar tricep push downs 3 x 8-15 double drop

SUPERSETS From here on…

Rope bicep hammer into overhead ez extensions 5 x 8-20 – last 3 sets were back to back no rest with drops in weight

21’s into reverse grip tricep extensions 4 x 21’s and 8-12 on triceps

Db curls into GP press-ups 3 sets to failure

[Sasan Heirati]

I’ve done all at once all my career and always felt great. Easier too to get them out the way lol. Majority opt for split I think

[Sasan Heirati]

Feel much tighter today. New diet doing it’s thing. Lower drugs also feel loads better, haven’t lost size or fulness (yet) but feel sharper.

Decided to do arms to as I am filming for the site. Meant to be chest as normal on a Tuesday but we filmed chest last month.

Will like do legs next time, wanted to wait a little so I can show a considering difference in condition by then. Only just starting to get lean now

Will update later : )

[Sasan Heirati]

Continue to Kano…. Lots of things I have done in preps wouldn’t make sense on paper or to the smart science guys, but they damn well worked

[Sasan Heirati]

Back down to 245 today and feel tighter too. High day tomorrow is perfectly timed

Arms this morning was really good again! Great pump, strength and endurance were solid throughout.

Threw in close grip barbel bench again today and got 140kg x 15 which is very good for me

Happy chap so far

Arms & calves

Standing calf raises 5 x 15-20

Close grip bench 4 x 8-15

Rope extensions 4 x 6-10

Over head ez extensions 4 x 10-15

Rope hammer curls 5 x 5-15

Ez car 21’s x 4 sets

Db curls standing 4 x 8-12

Cable single curls superset with press-ups 4 x 8-20

really interesting taking anadrol post workout, is their a reason behind that? have u tried it at different times and this works best?[/quote]
I did this one prep with Chris Aceto. That end looks was by far the fulness / tighten, not sure is anadrol post workout helped lots but I definitely think it does help recovery and fulness when food and energy is low.

[Sasan Heirati]

I enjoy reading your log. It’s nice to see some variety with higher volume and brosplits (or prosplits) on these forums as I enjoy that style myself. ?
Keep it up!

Thanks buddy. Yeah it’s just the style I’ve used since early on and suits me well. Especially now I have smashed joints lol. Appreciated the feedback : )

[Sasan Heirati]

Surprisingly great back session today after a week off! So felt so good throughout. Always happens to me when I take time off. Should really take noted of that and adjust volume / rest days etc

Appetite / digestion has been amazing.

Mentally feel great too lowering dosages a little. So I don’t think I’ll go above that.

I’m 250 and feel full / strong, so I don’t need more drugs I wouldn’t think… see what happens

Back & abs

Rope crunches 5 x 15-20

Straight arm pull downs 3 x 8-15

Face pulls 3 x 8-12 double drop

Wide grip pull downs 4 x 8-12

T bar (chest supported) 4 x 6-10 double drop

Single arm rows 3 x 8-12 double drop

Seated cable row 3 x 12-15

Reverse pec Dec 3 x 12-15 double drop

[Sasan Heirati]

Hilly is the man Sam! Answered it all : )

[Sasan Heirati]

What’s in the red and bud how much bud?

Love heart and vital support by tbJp covers most things

[Sasan Heirati]

Love heart and vital support for sure as Riz said and always fish oil. JP oh-mega is high quality

[Sasan Heirati]

So back to it today. Altered diet and cycle below to continue getting lean…. So cut some food and also lowered test. Mast in at 200. Plan was to continue on higher dosage but just didn’t feel great

Back and abs training after meal 1

3 whole eggs, 15 whites, 100g oats, 100g blueberries

Train- 1 sc sustain

Post- 3 sc JP whey

280g chicken or Turkey, 350g rice

3 sc Jp whey, 3 sc (60 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