[Sasan Heirati]

Hi bud
Well done your journey so far 🙂

With regards to training and diet, it’s hard to critique what you’re doing without knowing / seeing how much progress your current plan is exactly achieving for you…

Are you growing as much as you want ?

Or Do you feel your back / leg days dont feel quite right ?

[Sasan Heirati]

Back day today

Focused more lats since I did legs yesterday my lower back felt tight , and my lower back is rubbish also if I’m not careful

Back, rear delts, abs

Rope crunches 20, 20, 15, 14

Reverse pec Dec 10, 10, 8, 6, 15

Cable pull overs 12, 10, 7, 13

Seated chest support row neutral, 12, 7, 5, 7

Single arm pull down 10, 10, 5 Triple drop to failure (6, 6, 8)

Assisted pull ups, 8, 8, 6

Cable row, 8, 8, 10

Stretch

[Sasan Heirati]

Originally I did plan on maybe pushing weight / size upwards of 265-270 by January / February when I’ll start “dieting” for a possible guest spot

But looking back at all my different preps, I never “needed” to start heavy because I can grow during a diet as I add anabolics, this is mainly due to the fact I don’t push high dosages off season, and of course the 20+ years of training / as well as my genetics I can get away with starting a diet “smaller”

So I’m going do this ped wise
200-300 test
100 primo
Anadrol I may leave out till I start dieting / when I’m lean

I’ll still grow don’t worry. I’ll just try do it as safe as possible

This means I can throw more spicy supps into the diet in the new year 😉

[Sasan Heirati]

So 252 today. Hovering around this weight.

I could let this annoy me like in the past where I don’t see scales move much, but I know if I force more food I’ll get softer and although in the past I’ve accepted the fact I grow well when I do get softer, right now things feel different I’m not sure I want to just get heavy

So considering my anabolics use (which I’ll also be changing, I’ll explain below) I’m happy hanging around 250 and here’s why…

[Sasan Heirati]

Hi sas ! Which lab are you using running the test at

400mg per

Week . Struggaling right now to find anything legit worh rohm

Going tits up. Many thanks

Using Quanta bud. It’s test e , 300mg/ml.

Primo I’ll be using rohm.

Hope this helps

[Sasan Heirati]

Pasatta (tomato purée sauce), Italian herbs, garlic powder, onion powder, salt and pepper… always works for me when very low calorie

[Sasan Heirati]

Superset Leg Day

Adductors vs abductors. 3 sets 15-20 reps each way

Laying ham curls vs leg press, 5 sets (2 warm ups) 6-8 for hams, 15-20 for leg press

Leg extensions vs hammer st leg press, 5 sets (2 warm ups) 15-20 for leg extensions, 6-10 for leg press

Strength

Not a super long session but it was a sold 45-60 mins of intense work. Fast paced, high reps, heart pounding work. And I was pretty destroyed by the end of it

[Sasan Heirati]

So 252 today

Down a few lbs 🙁

My own fault as I was inconstant with food over the weekend.

Anyway, leg day today. And we got it filmed for the site 🙂

I explain in the video my approach today which was a little different to my usual leg day (not unusual to me but more so for the site since I’ve been back)

So I’ve went for higher volume (faster paced) superset method.

This was mainly due to my knees being quite bad over the last week, so I wanted to give time a chance to keep heeling whilst still attacking my legs hard enough to make sure they grow / stay full

Over the last 6-7 years I’ve learned to use different approaches to leg day and I hope this helps some of you

[Sasan Heirati]

So 2 rest days in a row (Saturday and Sunday)

Today it’s time for a big chest session

Food is still the same. I’ll post it below.

Test is at 400

0.5mg adex once weekly if I need it

Chest & delts

Flat smith bench press 8, 6, 13

Incline smith press 12, 9

Smith shoulder press 15, 15

Dips body weight 30, 20

Cable fly 15, 12, 10

Side lateral machine 20, 20, 17, 14, 20

CALVES seated leg press toe press 8, 8, 12, 20

How will you decide if adex will be added?

Just by feeling or by blood work?[/quote]
At the dosages I’ve mentioned just by feel.

If I was to go above 500-600mg anabolics weekly maybe blood work.

I might give aromasin a go this time but honestly I’ve always been ok with adex , I know it gets a bad rep these days, so I am conscious of the disadvantages of using it

[Sasan Heirati]

So 2 rest days in a row (Saturday and Sunday)
Today it’s time for a big chest session

Food is still the same. I’ll post it below.
Test is at 400
0.5mg adex once weekly if I need it

Chest & delts

Flat smith bench press 8, 6, 13

Incline smith press 12, 9

Smith shoulder press 15, 15

Dips body weight 30, 20

Cable fly 15, 12, 10

Side lateral machine 20, 20, 17, 14, 20

CALVES seated leg press toe press 8, 8, 12, 20

[Sasan Heirati]

Shawn Rhodens death knocked me back a bit. As I’m sure it did a lot of you guys… I knew him well. Feels like Luke sandoe all over again for me.
I’m sorry for your / our loss… another big dent in our community

[Sasan Heirati]

So rest day today I woke up at 253

Little down on weight which is ok.

Spent the day well, started by giving me car a good going through the country roads, then took Leanne Noah and coco out for a walk and then to Costco.
Pizza added to my usual rest day diet to bump calories as I do…

[Sasan Heirati]

255 today. Big weight for me right now

Yesterday big calorie day did the trick

Back to normal today .

I did chest and delts, again as I did them Sunday but I was training with a mate so I didn’t mind and he trains super hard

Chest & delts

Incline db press 15 reps (5 paused)

D handle pec Dec 15, 15, 15

Decline stack press 10, 10, 5x 4 Rounds

Side lateral hammer strength 12, 10, 10

Upright row smith machine, wide grip, 10, 9, 8

[Sasan Heirati]

High day today to bring weight back up (basically an all you can eat day for me)

8 eggs, 3 wraps, 2 crumpets 30g butter

Train – 2 x sustain (50 carbs)

75p from whey, 4 crumpets 30g butter, 3 cookies

1 x Turkey & bacon sandwich, 1 ham & cheese croissant toastie

Cheat meal – calamari, 1/2 lb cheese burgers, sweet potato fries, red velvet cake slice

75p from whey, 2 slice bread, 30g peanut butter, 30g jam

***don’t try this at home haha

[Sasan Heirati]

Legs went good! I did a lot of volume as a big super set as main lift because my knees are having a bad week

I’ve eating extra food all day which I’ll post after this.

LEGS (little different today)

Adductors 5 x 20 ( 20 sec rest)

Abductors 5 x 20

Laying ham curls 6, 10, 15

Leg extension SUPERSET leg press.
8 sets 14-20 reps each way
aimed for 20 reps, stack pinned on leg extensions and worked up in 20 plates on leg press from 2 per side to 8 per side. Rep started at 20 each way and started to fade after set 4, ended around 12-14 reps each way at total failure

Glute drive 15, 15, 25

Standing leg curls 12, 12, 8, 7

Static lunges body weight to failure 2 sets