[Sasan Heirati]

Yes most of us coach all levels mate

[Sasan Heirati]

Yeah we’d need more info bud

Generally speaking if its a short cut, then just go as low as you can go before you seriously lose fulness / strength / endurance / pumps… this will depend on gender , use of anabolics, level of training / muscle mass and so on… also one thing to remember is the harder your push down in short time the more like you are to have a nasty little rebound after

[Sasan Heirati]

I’ve had similar pain quite often. You have cartridge / tendons etc there so something could be slightly torn.

For me it just subsides after a few days , not much you can do to rehab it but just don’t do anything that hurts it or makes it worse

If in 2 days it hasn’t gotten any better then go get it checked for sure

[Sasan Heirati]

Back today was really good again!

I have noticed a couple extra niggles, left elbow and my shoulder and back are in slightly more pain so I’m going to try scale back the heavier stuff this week, just pump up the volume and try not to go beyond failure as often. I’ll still go to failure and run the off intensifier sets but just less often throughout my seasons

Otherwise I feel full round BIG and still fairly lean

251.5 today

Back and abs

Rope crunches 5 x 12-20

Straight arm pull downs 3 x 10-15

Face pulls 3 x 8-15

Wide grip pull downs 3 x 8-12

Chest supported t bar 3 x 6-10 double drop finish

Single arm rows panatta 3 x 8-12

Chest supported seat row 3 x 6-10

Single arm nautilus pull downs 3 x 6-12

Seated cable row 3 x 8-12

[Sasan Heirati]

So yesterday high day foods added 1.5 lbs. Which shocked me really as I thought I’d gain more

Not comparing. No bloated or watery at all. I even threw a 2nd “dirty” meal. I changed a beef and rice meal for a big cheese burger and fires

Menu below…

150g smoked salmon, 6 eggs, 2 bagels, 4 crumpets, 30g butter

12oz cheese burger, large fries

2 scoop JP whey, 4 scoops JP cream of rice, 4 slice bread 40g jam 30g almond butter

280g chicken, 450g rice, 2 nutrigrain bars

1 large pepperoni pizza, 14 chicken wings, 1 large salted popcorn

2 sc whey, 4 crumpets, 30g butter

[Sasan Heirati]

Can’t beat it when off season is enjoyable!
Ah yeah Chris is a great great guy, anytime I’ve been with him it’s 90% jokes stories laughs constantly, unless it’s business or diet talk, he just loves to chat and BS lol.
Man I would love to be on that O stage, I know if at my best I can definitely hang with the best I’ve no doubt about that. See what the next 6 months brings ; )
I love sushi! Mainly the salmon ones though some crab, tuna etc I could eat a lot of them

[Sasan Heirati]

Congrats buddy

I have a Reebok exercise home cost me £600. Got me shredded for 3 pro shows. For price and space it’s a great piece of kit. Pop it in front of the tv and stick Amazon prime on haha

[Sasan Heirati]

Rest day today. Weight up to 250. Which is good as things just feel more solid then ever at this weight

Hiiiigh foooood day today same as last Sundays menu but I’ll post it again later tonight.

Time to rest, refeed in a big way and attack another week tomorrow

I hope you’re all having a great weekend so far what ever you’re doing : )

[Sasan Heirati]

hows everything going sas? seems like things are clicking great right now! Thank you for posting your workouts and diet

are you planning to work with a coach later in the year for a prep? or go solo

Hi Nick all good here thank you! How are you?
Ah it’s no biggie at all, I enjoy posting and interacting with you guys, sharing my journey is the least I can do. Yes everything is just in such a good place right now I can’t complain on any front, body is seriously thriving and responding so I’m happy

Coach wise I’ll like go solo as long as I can. If / when I decide on a pro show then if I do need an outside eye to take the stress off I’ll go with Chris Aceto, I fully trust him and he knows my body, especially come peak week. And I just think it’s good to switch off let someone else take reigns in prep, lower stress better progress : )

[Sasan Heirati]

Arms today. Great session thanks to the steak and mountain of fries last night : D

Felt full pumped big round and lean

High high day tomorrow. Can’t wait as my appetite is raging right now

My appetite right now just makes me want to keep eating and growing lol

Arms & calves

Standing calf raise 8 x 8-20

Close grip bench press 4 x 6-10

Rope extensions 4 x 8-12 triple drop

Over head ez press 4 x 8-15 triple rest pause

Ex bar 21’s 3 sets

Db curls 4 x 8-12 double drop

Rope hammers 4 x 10-15 double drop

Super set db hammer curls into close grip press-ups 4 x 10-20

[Sasan Heirati]

Coming from someone who’s had bad knees for years, and made it work for my leg development wise, I think you’re doing the right thing moving adductor and hams first in the session. 100%.

High rep leg extensions is good also.

But I think leg press 9-10 reps will still hurt your knees for sure. Try 15+. Even 20-50 rep range, quads respond very very well to higher rep work.

If knee are really sore and it’s also bad inflammation. Try skip leg day for a week and the go very light for 1-2 weeks the go hard again.

Trust me you don’t want to ignore the pain , it’ll only get worse. Rest them

[Sasan Heirati]

I never run anything higher then test. I know lots of people do now. But I just feel like crap lol no libido low mood no patience. No point for me

If you’re relatively lean you can keep test little higher for sure. But like JP said, it’s hard to look really great AND feel really great lol

[Sasan Heirati]

Delts and traps yesterday was another good session. “Good” not great because I did feel a drop in performance about 70% into the session

Since my high calorie day 6 days ago, Sunday, I had planned another refeed for leg day which was Thursday, I felt so good that I decided not to.

I think that was a bad idea, should have at least that one big meal post legs to refuel.

Anyway last night I did have an off plan meal to make sure I don’t drop off any more fulness / strength

Meal was:- 10oz sirloin, 6oz fillet, 600g sweet potato fries, 1 bagel 30g jam

249 today and feel fuller then yesterday. I’ll still have a high day tomorrow(Sunday)

Delts and traps

Face pulls 3 x 8-15 double rest pause

Reverse pec Dec 3 x 6-12 double rest pause

Side lateral machine 5 x 8-20 double drop

Panatta shoulder press 4 x 8-12 double drop

Smith upright rows (wide grip) 4 x 6-10

Smith shrugs 4 x 8-20 double drop

[Sasan Heirati]

Hi sas .

In a diet phase , are you happy to loose 2/3lbs a week when coming down in weight. Or is that to much .

Also are you still using the quanta . As everything is up in arms about all the labs right now. Many thanks

Hi bud

In a diet phase I think as a general rule 2-3 lbs is fine, but I do think it also depends on other feedbacks like your performance in the gym, appetite, focus, energy, how you look in your progress pics and so on… so say you lose 4-5 lbs one week, but you don’t look super flat and you feel great in the gym then that big loss is warranted and is ok… on the other hand maybe you only lose 0.5 lbs one week but you’re clearly leaner, then that’s all you needed to lose at that time.. so I don’t think there’s a set rule. Use a mixture of body weight / mirror or pics / training feed back (pumps and strength)

I’m using rohm right now. Something didn’t quite feel right with quanta but I’ll not if that was me not being in a good place or the lab. I do like rohm I feel great on it

Hope this hells [/quote]

Thanks sas.

would you say if you don’t drop 3lbs a week you don’t warrant a high day / off meal.

Which of the rohm tests are you using bud ? Had murders with the test e 2024 batch .

Thanks ? [/quote]
High days help after a period where you’ve either lost too much performance/ fulness is a very short time, or if you’re ahead of schedule, OR very rarely if you’re at a sticking point. Again it’s hard to set definite rules for high food days, depends on so many factors like progress, metabolism, muscle mass, genetics, time left till end goal date etc

Using test 400 and deca 300 by rohm and both working perfectly : )

[Sasan Heirati]

Hi sas .

In a diet phase , are you happy to loose 2/3lbs a week when coming down in weight. Or is that to much .

Also are you still using the quanta . As everything is up in arms about all the labs right now. Many thanks

Hi bud

In a diet phase I think as a general rule 2-3 lbs is fine, but I do think it also depends on other feedbacks like your performance in the gym, appetite, focus, energy, how you look in your progress pics and so on… so say you lose 4-5 lbs one week, but you don’t look super flat and you feel great in the gym then that big loss is warranted and is ok… on the other hand maybe you only lose 0.5 lbs one week but you’re clearly leaner, then that’s all you needed to lose at that time.. so I don’t think there’s a set rule. Use a mixture of body weight / mirror or pics / training feed back (pumps and strength)

I’m using rohm right now. Something didn’t quite feel right with quanta but I’ll not if that was me not being in a good place or the lab. I do like rohm I feel great on it

Hope this hells