[Sasan Heirati]

248 today so dropped a touch more even though I spent most of Sunday (yesterday) eating haha

It was a rest day and I took my other half and son to a Persian restaurant, was a feast for everyone, always is

Today I filmed delts arms calves for the site so hope you guys like it. As always let me know if there’s anything specific about me training / diet / ped use you’d like me to elaborate on

Standing calf raises 4 x 8-12 then dropped back down 4 days to failure

Reverse pec Dec 3 x 10-5

Nautilus press neutral 3 rest pause 4-9

Smith upright rows 3 x 5-10

Smith shrugs 3 x 5-12

Rope tri ext superset into ex curls (cables) 2 x 5-8 heavy, 1 x 10-15 pump

Over head ez tri ext into rope hammers 2 x 5-8 heavy, 1 x 10-15 pump

Single arm extensions into single curls 2 x 8-12 heavy, 1 x 10-15 pump

Strength

[Sasan Heirati]

Yep done it with anadrol a lot, love the effect during training for strength. I like to have the oral just before I eat my pre workout meal 1.5 hour better training

[Sasan Heirati]

If it’s long ester test you won’t see sides if you do 2/3 shots weekly… I’ve dont 1 shot per week for 15 years and been ok.
But if you want to split into small dosages then do 35mg daily.

[Sasan Heirati]

Another positive day today. Still feel kinda flat but that’s my own doing not feeding as much as could. I do want to see a small tidy up before January so I’ve dropped carbs a little to create a deficit whilst still enjoying the festive too. I’ll post nee diet tomorrow I may do macros as I change my food sources a lot

Leg day today – did my super set session. Surprising I have progressed a lot since a month ago when I filmed it for the site

Last time round I didn’t finished my last couple of sets. Today, I actually went past the targeted reps, and I added glute drive too. wahoo

Laying ham curls into hammer leg press 5 sets 10 reps increasing weight each time

Leg extensions into leg press 5 sets 20 reps increasing weight

Glute drive 3 sets 7-10 reps

[Sasan Heirati]

250 today. Body definitely seems happy at this weight, still feel down on fulness since the stomach bug but it’s coming back. I’ve thrown in salmon, chicken thighs and lots of steak the last couple days with plenty carbs to help. I’ll tone carbs back down once I’m fuller. I don’t want to get any softer now throughout this month, maybe even tidy up a touch before I push things in January

Diet is very auto regulated right now, high protein and good hit of fats is the goal and I’ll use carbs as and where I feel necessary

Today was delts arms & calves

Leg press toe calf press 5 x 8-10

Rev pec dec, 20, 9, 6 (same weight, stack)

Smith upright rows 8, 8, 6, 5 (weight defending)

Smith shrugs 12, 12, 10, 8 (same weight)

Bicep into tricep superset –

Rope ext – ez cable curls 3 sets 6-10 reps each way

Rope hammers – over head ex bar cable extensions 3 sets 8-15 reps

Single arm cable curls – single arm cable extensions 3 sets 8-12 reps, consecutive sets no rest

Straight into

Close grip press-ups 1 set to failure 22 reps

[Sasan Heirati]

Welcome and congratulations on how well you’re doing so far buddy! I can’t seem too download your pics so I’ll try again later.
Well done 🙂

[Sasan Heirati]

Much better today. Trained chest side / front delts and calves… went well, pumps and strength down a little but that’s expected since I haven’t trained or eaten properly much this week

Hopefully back on track now through till Xmas. Fingers crossed lol

For chest I started with incline smith as my first today instead of the usual flat press to mix it up. Incline isn’t a strong point at all for me.

Chest, side / front delts, calves

Standing calf raises 5 x 20

Inc smith press 10, 10, 6

Flat smith press 12, 12, 20

High inc smith press, 12, 6, 24

Cable fly 12, 10, 10

Cable fly low to hi 12, 12, 16

Db side laterals, 5 x 5 going up on weight back to back up the rack, then again back down the rack after a rest. Statues at 10kg up in 2.5’s to 20. Maximal pump

[Sasan Heirati]

On the plus side my mum visited and brought me over a 1kg cut of fillet steak, no fat on it, I might just devour the entire thing tonight with some veg. Refuel with some Power food 🙂

[Sasan Heirati]

Train wreck of a week so far… I’ve trained once (yesterday) since Saturday, this week. I got over my stomach bug yesterday and did a low volume lower load back session to get blood flowing, too rubbish to post if I’m honest, last night Leanne got sick so I’ve had our son all day today whilst she’s been in bed so no gym again.

I’m weighing around 248-250 so a good 5-7 lbs down, and I feel smaaaaallll, that’ll come back fast I’m sure

Not much report I’m hoping to get back in tomorrow for a solid chest day and high food intake. See how Leanne feels.

Sorry for being boring lol, it’s just my reality. It does get fun at times trust me haha

[Sasan Heirati]

My current split (although always changing this seems to be what one settled on last couple weeks and I like it)

Back, abs

Chest, side/front delts, calves

Rest

Quads, hams, glutes, abs

Rest

Delts (side/rear) triceps, biceps, calves

Rest

Repeat

I have also found performance and recovery BEST having a rest day prior to LEGS and after…not sure if an age thing (same age as you) or just smarter approach given performance is higher which leads to the need for more recovery.

I have too have finally accepted better progress training 4 days a week only VS 5-6 simply because I love to train. For actual progression, growth and improvement, moving to 4 has been the best.

Triv

[/quote]
I definitely think this is both an age thing AND being smarter. If you truly push yourself to the limit in the gym every time, every work set, every rep… then recovery is so important you can’t just say “I’ll train tomorrow because I enjoy it” at some point efficiency has to override enjoyment to some degree to make the most progress. Plus don’t you just enjoy it more when having had a rest day ? It just makes you hungry for more lol.
So I agree thanks mate 🙂

[Sasan Heirati]

Hi bud some others on here will give more details / scientific advice to you on this but my experience is post cycle when PED’s get dropped, your body usually goes through a short period of adjustments to find balance again hormone wise. So for some guys it’s in fortunately inevitable, but it’ll definitely pass and level out don’t worry

[Sasan Heirati]

My current split (although always changing this seems to be what one settled on last couple weeks and I like it)

Back, abs
Chest, side/front delts, calves
Rest
Quads, hams, glutes, abs
Rest
Delts (side/rear) triceps, biceps, calves
Rest
Repeat

[Sasan Heirati]

So since Saturday night I’ve eaten this below

3 bowls of soup, 100g fillet steak, 4 x toast

I’m not even going to weigh myself for 2 days at least haha

Stomach still not right now I’m determined to get back to the gym as I think I’m past the worst of the bug

BUT this has changed my thoughts on my short term goals, I might do a small tidy up phase before Xmas. So I can push food easier in the new year for 4-6 weeks before I start my diet

I’ll full let decide today then adjust my diet. And post it here

[Sasan Heirati]

Yeah everyone is different. For me too much masteron just makes me snappy (in my own head I never lash out) 200-300 for me is max. You have listen to your own body & mins feedback

[Sasan Heirati]

Like Clare says getting leaner always has more benefits. But also depends how lean you are / how hungry you get between meals, if appetite is already very very good, and you’re fairly lean then you probably don’t need to cut much because you’ll be too food focused… on the flip side if you have a good amount of body fat to lose then yes definitely push more deficit get leaner hungrier and you’ll respond better to the food training PED’s etc once you push again