[Sasan Heirati]

So rest day + high food day for me today. And much needed, body is just fried. I may even take a 2nd rest day tomorrow… see how I feel

So today I’ve done nothing but go for a drive, eat, lay horizontal, and spend time with family. And I’ll post my diet below… it’s a big calorie fest and I’m loving every minute of it. This high days are working so well.

Woke up 247 today so a lb down. And I can feel it. I’ll get up over 250 by tomorrow

I’ve run a solid 5-6 weeks now training 5 days weekly so I’m due an extra rest day or 2 so I can keep pushing

[Sasan Heirati]

Another great day ticked off today.

Woke up same weight. Had arms on the me I and I added heavy close grip bench again as I planned to supplement my chest pressing. Worked up to 140kg for 8 reps.

I also alternated biceps and tricep movements today. Felt good

Definitely in need of a biiiig refeed tomorrow. Just feel a little more beat up then usual, and it’s not fat loss time yet some old gonna eat up lol

PEDS update…
700mg test
300mg deca
0.5mg adex twice weekly

I’ll stick with this dosage till I go o to a deficit when I will switch deca out for either mast or tren. Not decided yet

Nothing else to report hope everyone is well

Arms and calves

Standing calf raise 8 x 10-30

Close grip flat bb press 4 x 6-12 double drop

Seated db curls 4 x 8-12

Straight bar cable extensions 4 x 6-10 double drop

Rope hammer curls 4 x 8-15

Over head ez bar extensions 3 x 8-12

Ez bar 21’s 3 sets

Close grip press-ups BW 3 x failure

Db hammers 3 x 6-10

[Sasan Heirati]

Yesterdays leg day ruined me haha. I said at the start of this week I’d pull back a bit in the gym for this very reason and I ignored myself lol

Buuut let’s feel big and full. So it’ll pay off.

Last night post legs I had an off plan meal as planned to keep me fuelled till the end of the week

It was- 16oz steak, 600g sweet potato fries, 1 slice cheese cake, 1 large bag of salted popcorn.

Weight stays the same, 248 today so I clearly needed it

Shoulders today was SO SO. Still somewhat drained so I mainly just pumped up. And I’ve added more carbs today, extra 150g by way of rice and pineapple

Tomorrow is arms so I should be ok. For arm day I am going to throw in heavy narrow grip barbel bench presses, to “top up” my chest, hit triceps and also help increase to add my flat bench. On a mission to get a 180kg flat bench for reps

Delts and traps today

Face pulls 2 x 8-15

Rev pec Dec 4 x 8-12 double rest pause

Side lateral machine 4 x 15-20 triple drop

Smith upright rows 4 x 6-12

High inc press panatta 4 x 20

Smith shrugs 4 x 8-12 double drop

[Sasan Heirati]

I’ve been in stage ready condition without t3, Clen or gh. I wasn’t as big as I am now but the level of detail I was showing was crazy so I think you can do it without for sure

[Sasan Heirati]

Reeeeally fun leg day today, one of those where I walked in feeling tired / worn out but once I go going it turned out to be one of the best sessions in months

So as I said 2 days ago I’m flat barbell benching again, and although I’m not focusing on progressing my strength as a whole, I will try on that lift

the other lift I’ve decided to try push is conventional leg press.

So that’s chest and legs done, I’ll pick one for back too… 3 lifts to log in my little brain haha

I did leg press today and I had in mind what I did last week when I got 480kg for 15, today I got 500kg for 15 so I’m very happy there, I’ll aim for 500 for 20+ in the coming weeks. Then i back off 100kg per set for 2 more sets too

Rest of the session was the usual free flowing , fast pace, ridiculous pump and still very strong on everything

Legs

Standing ham curls 3 x 8-12 double drop

Leg press 3 x 15-25

Leg extensions 5 x 18-22 Double drop

Waking lunges BW, 2 x failure (16-18 steps)

Laying ham curls 3 x 6-10 double drop

Abductors 3 x 8-15

Adductor 3 x 6-12

[Sasan Heirati]

Seated calves don’t allow full stretch which is important for calf development.
Seated is still effective but should be done alongside standing which is much more effective.

That “stabilising” you’re having to do with standing just means you’re having to work harder. Which is a good thing

[Sasan Heirati]

Yeah I would also say starting with 250
Is probably a better idea BUT if you ask your coach for his reason for starting low low maybe it would give us a better insight

[Sasan Heirati]

Blend away if you have to. I know plenty of body builders who have had success blending solid meals. Obviously it’s always better to chew as well, but won’t hurt too much to just down it : )

[Sasan Heirati]

Obviously I’d first and foremost ask the therapist for their opinion on what movements can exactly hinder the injury / recovery process

From personal experience with similar pain, I find most pushing moments are fine as they don’t use , or use your traps / mid back very little… lower late abs lower back loading can also be ok if isolated precisely, legs should be ok too as long as you don’t do bar bell squats or anything where you’re holding weights

[Sasan Heirati]

Updated diet below, changes since last time are added 2 lots of yoghurt berries and honey, increased carbs through rice also. This is due to high appetite and weight dropping faster between high days

Diet

3 whole eggs, 15 whites, 4 slice bread, 1 crumpet, 100g cottage cheese, kale

Train- 1 sc sustain

Post- 3 sc JP whey, 200g yoghurt, 100g berries 20g honey

280g chicken or Turkey, 350g rice

3 sc Jp whey, 4 sc (80 carbs) cream of rice

280g Beef , 350g rice

200g yoghurt, 100g berries, 20g honey

2 sc JP whey, 150g oats, 20g nut butter

Metabolism seems to be on fire right now! How many days do you usually go between high days? I know it’s not set but does it end up being quite similar? For me right now it seems to be every 5 days need a feed up – and I’ve also noticed if my weight goes up a quite a bit I drop more between high days vs if it only goes up a little – I find that interesting [/quote]
Yeah my body is really enjoying something right now lol. It’s mainly because I don’t push year round; so my body stays relatively fresh / happy.

So yeah right now my big high day is Sunday, not ideal it’s rest day but this just fits well with my lifestyle, family time etc, and it’s working. Then I’m finding I need another high, albeit not as high, on Thursday after legs. The Thursday high is usually bumped up post workout carbs then a big off plan meal at night. So right neck I need referring every 2/3 days right now. When I’m in a deficit I’ll keep this pattern.

And I agree this is why I believe and have always said if used correctly, high days can help speed up fat loss and growth, for sure.

[Sasan Heirati]

248 today so holding nicely now with the added calories. I feel TIGHTER today, shouldn’t and doesn’t make sense but I’ll post some progress shots soon so you can see. Wish I’d done before pics in January : (

Rest day today. Food is the same as above apart from my post workout whey. So still high ish food.

TEST will be upped this week too. I’ll likely go to 600-700, taking my total alongside the 300 deca to 1000mg. Still no gh no insulin (don’t plan on gh, maybe insulin when I’m very lean) , minimal AI.

I just feel amazing on higher test. Remind myself everytime I taper it up.
Can’t wait to grow some anadrol in too. Test + anadrol = happy Sas haha

[Sasan Heirati]

Updated diet below, changes since last time are added 2 lots of yoghurt berries and honey, increased carbs through rice also. This is due to high appetite and weight dropping faster between high days

Diet

3 whole eggs, 15 whites, 4 slice bread, 1 crumpet, 100g cottage cheese, kale

Train- 1 sc sustain

Post- 3 sc JP whey, 200g yoghurt, 100g berries 20g honey

280g chicken or Turkey, 350g rice

3 sc Jp whey, 4 sc (80 carbs) cream of rice

280g Beef , 350g rice

200g yoghurt, 100g berries, 20g honey

2 sc JP whey, 150g oats, 20g nut butter

[Sasan Heirati]

Chest and calves went really great. Felt strong, bursting full and pumped throughout.

I did flat barbel bench again today start with. Worked up to 140kg for 12 quite comfortable with no shoulder pain so I’ll probably work on that. That can be one lift I try and actually progress because I enjoy it. I’d love to get back up to 180

I also threw in incline db presses that I invent don’t for a while. Felt good so I’ll keep them in for a while too

So all in all I’m very happy today. Food is going down nicely, I’ve swapped chicken for Turkey just for a change. And I’ve upped my rice so I’ll post all updated diet below

Chest and calves

Seated toe press 8 x 8-12

Flat bb bench press 4 x 8-15

Incline Panatta 4 x 6-12 double drop

Incline db press 3 x 8-12 single drop

Pec Dec 3 x 8-15

Cable fly 3 x 8-12 single drop

Press-ups BW, 2 x failure (27, 15)

[Sasan Heirati]

248 today about a 3 lb drop. It’s the high day food, just seems to bump every so high it drops fast too. Which is a sign for when I’m leaning down harder

I don’t feel any flatter today , I feel tighter so I’m definitely still “recomping” for sure and I am not comparing

Chest and calves today

I’m throwing in flat bench press again as I really enjoyed it last week.

Can’t wait

[Sasan Heirati]

MAN that is a LOT of food! I dont think theres anyway i could eat all that especially on a rest day. ive never had a big appetite lol but damn. the breakfast and the burger would put me down for 80% of the day.

Reminds me of those old juan morel 20k eating videos. that man can EAT. bottomless pit

I guess part of being a good bodybuilder is just being able to eat a ton of food right?

Hah yeah man eating big is definitely in my family. Persians in generally ate a very food orientated culture. Juan was insane, I don’t think I can ever do 20k calories! But it’s a genetic thing, my digestion as always been pretty resilient, some bodybuilders don’t need a lot of food, I definitely do. Some I’m
Lucky I can put it away