[Sasan Heirati]

So rest day yesterday nothing to report. I worked, went for a good drive in my car (my relax time) and spent some family time. Usual rest day diet 🙂

Today in 250, little down on weight.

Test went in at 400. So I’ll see that kick in straight away I usually do

Holding off on primo till I see what the added rest does

Got anadrol on hand but holding off on that also. I do want to keep December clean / trt so I might save the primo and anadrol for January see how o
Feel.

I like having Xmas time to be more flexible with time away from the gym, focus a little more on family and friends.

Buuut we’ll see. As always, no set plan with me.

For now it’s time to fill back up, so a high calorie day today. I’ll list meals later

It’s leg day for me 🙂

[Sasan Heirati]

when you decide if you will compete, will you be working with Chris again?

I’m going see how the guest posing “prep” goes on my own. If my confidence is high and I make the correct adjustments consistently myself then I might do it solo. But I’ll still keep Chris in the loop. He just know my body better then anyone and dials me in so so well.

[Sasan Heirati]

Trying stopped berberine and maybe swapping some of your carb / fat sources for a few days see if it helps?

[Sasan Heirati]

Diet today. Usual training day but Subbing in a cheat meal for the flank and rice… just feel like eating something fun 😀 not decide what yet so will fill you guys in tomorrow. Rest of the meals are as shown

7 whole eggs, 3 large wholemeal wraps

Workout- 1 scoop sustain (25c)

Post 75p from whey, 120g cream of rice

Post post, 2 slice wholemeal bread, 30g jam, 30g peanut butter

280g chicken thigh, 350g cooked rice

Big cheat meal – undecided yet

75p from whey, 50g peanut butter

[Sasan Heirati]

Back, rear delts and abs today went well. Lower back was really tight so I didn’t do anything that loads lower back. So very lat focused. But that’s ok as my width has always lagged behind thickness

Rope crunches 20, 20, 15. 14

Rope pull overs 30, 25, 22

Reverse pec Dec 8, 11, 12, 20

Pull downs neutral grip 7, 8, 12

Seated chest support row overhand, 6, 10, 10, 11

Assisted pull ups, 8, 8, 7

Iso lat pull downs 12, 12

[Sasan Heirati]

253 today so up a touch again. Plenty of rest days seem to be key for me right to keep growing

This is the fullest I’ve felt for a good couple years now so I’m hoping by January I’ll resemble something like a pro bodybuilder again 😀

[Sasan Heirati]

Sounds good Jack 🙂

[Sasan Heirati]

Ended up resting again today which I think was the best move considering how I feel and traveling

Tomorrow it’s a big back day 😀

Rest day menu today no changes sense last weeks rest day day plan

[Sasan Heirati]

252 again today and feel good

I’ll take test up to 400 this week which will be a nice boost up from the 250 that I’ve been on since mid august

On the fence as to wether I should train today. I’m traveling to Milton Keynes (2.5 hours south for me) so won’t be training tomorrow, very tired today with lots of work so I might opt for a double rest day

You should by now see a trend of lots of back to back rest days with me. They just work so well. If I don’t have the regularly my joints get bad , and I lose gym performance very fast

So I’ll decide in the next couple hours 🙂

[Sasan Heirati]

Chest delts & calves day yesterday as follows 🙂

Standing calf raise, 11, 15, 15, 20, 19

Flat hammer strength bench , triple drop set, 7, 8, 12, 15

Incline db press, 12, 15, 22

Hammer s shoulder press, single arm, 12, 7, 5

Decline seated pin machine 8, 13

Cable fly 12, 12, 17

Db side laterals 15, 15, 10

Stretch

[Sasan Heirati]

The fact you have better control within the current rep / load range shows progress, and also with everything else progressing like you say, don’t worry about it. BUT ideally you do want to see some more progress over the next couple rotations. If you don’t then maybe switch something up, rep range / angle etc …

[Sasan Heirati]

252 today holding nicely

Feel full, round, and not too sloppy yet

Biiiig steak meal last night, 16oz fillet, man was that good! And it helped today’s chest session. I’ll post the session below 🙂

Side note, my body LOVES high protein.

[Sasan Heirati]

Thanks for the reply Sas. You seem to enjoy a higher fat diet than the usual high carb/low fat approach.

We see a lot of people separating carb/fat meals etc but you seem to have more of a balance of carbs and fat. I take it as long as you hit protein and calories you’re not too concerned with the other macros?

Yeah for me it’s more about just energy balance, my body likes a balanced mix of carbs and fats. They’re both energy sources so can be used accordingly. Carbs for me do have more value, fullness, faster release energy and also metabolism benefits

But generally off season I like higher fats (carbs still high too) to lower the food volume all together, I don’t like high volume meal all the time, so if I can make them more dense I tend to feel better

[Sasan Heirati]

I like your approach as well. The aspect of more relax approach and enjoy some time with family friends and significant other ????

Always works for me. Contest prep I definitely go into more of a robot mode 🙂

[Sasan Heirati]

Anabolics wise.. My thoughts right now for myself
Test is still 250. Nothing else
I’ll likely take this up very soon.

I love test only cycles for off season with a sprinkle of anadrol. I feel great on test up to 600mg. But I’m willing to throw in a small dose primo to see how it feels and keep test around 400.

I’ll also add in anadrol soon for a 4 week period. My body thrives off the stuff.

So I’ll probably do 400 test for 2 weeks, then add 200 primo and 50-100mg anadrol to it , pre, for 4 weeks then go back to trt for December into January.

This should see me into the 260-270 lb range and not too sloppy. That’s where I’ll stay till I diet down.

Food will likely go up more still, but I’ll throw in more cheat meals to keep growing. Always works for me and I have fun doing it haha