[Sasan Heirati]

252 this AM. No change. Don’t feel as full as yesterday morning. But rest day today so well timed

At this point I actually feel fuller as a rest day goes on. It’s training that flattens me sometimes which means probably need more food.

Taking Leanne out for a steak tonight I’ll be eating big 🙂

[Sasan Heirati]

Arm day was gooood. I went a little different this time and super setted the whole session. I do this sometimes on arm day to speed it up and just get a crazy pump. Started with calves. Most arm movements done on cables. Also again added shrugs to hit traps

Smith bar calf raises 50, 40, 30, 20, 10 adding a plate a side each set

Rope extensions superset rope hammers , 4 x 8-12

Ez bar extensions superset v bar curls, 4 x 6-15

Single arm ext superset single arm curls 4 x 6-10

Ez bar curls superset close grip press-ups 4 x 21

Smith standing shrugs, 15, 10, 8, 5, 25

[Sasan Heirati]

Hi Sas, so glad to see you back posting here!

Have you always made solid gains while on ‘cruise dose’ test?

I tend to accept maintaining current physique while having a break and cruising for 10-12 weeks (after a cut) but starting to think I could actually aim to gain some muscle on a cruise dose test (which is 180mg/week for me)

Thanks Paul 🙂

I have made solid gains for sure on low dose test. I believe we can ALL make a lot more gains on cruise dosages then we might think. For a lot of us (unless older or been on test for decades) 180mg test is like have the natural levels of a genetic freak , and those guys get reeeally big naturally so think of it that way

But I will say it’s also relative to your situation, if you’ve been blasting hard, then cruise won’t do a lot until your body finds balance again. If you’re already huge then cruise will become more of a maintenance, but for a lot of guys I think cruise dose test goes a long way

[Sasan Heirati]

Hard to argue with guys like you having an arm day when your arms are huge haha!

Sushi sounds great – inspiring me to get some this weekend. What are your favorite types/rolls etc?

Thanks Nick haha. Actually takes a lot to keep my arms full, chest too. I never used to like sushi only really got into the last couple years so I’m a newbie, I like any of the salmon rolls , sushimi/ nagiri is it? I’ll pay attention next time and let you know 🙂 digests so well. I love a typical burger fries more but that’ll have to be before bed

[Sasan Heirati]

Woke up 252. Again. Extra food (sushi) refuelled the leg day perfectly. I feel full today and not bloated

Arm day today with a side of traps.

I know not everyone has an arm day, to be honest I can do either way, but for me personally my arms hold a lot more fulness and dimension with a sole arm day. Plus it holds me back from doing any extra pressing / pulling which won’t do my crappy joints any good

Will post arm day once I’ve trained

[Sasan Heirati]

Not doing much podcasts right , got a loooong list of guys waiting, when I start doing them I’ll let you know thank you. Hope you’re well man

alright , thx man, I am , just moved to Dallas!

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That’s cool buddy! Bet there’s some awesome gyms over there

[Sasan Heirati]

Food today few changes.

Upped meal 1 carbs to 3 wraps so 90 carbs instead of 60

Had sushi post workout , 40 pieces. Went food shopping and the supermarket had a fresh sushi section so couldn’t resist

7 whole eggs, 3 large wholemeal wraps

Workout- 1 scoop sustain (25c)

Post- 40 piece sushi

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

280g chicken thigh, 350g cooked rice

280g cooked flank steak, 350g cooked rice, Salad

75p from whey, 50g peanut butter

[Sasan Heirati]

252 today and leg daaaay was pretty crazy

Leanne’s birthday yesterday and of course I had to have cake. It was red velvet and I had a massive amount haha. I reckon I added about 2k calories to my daily intake ? I’m
Surprised I didn’t gain any weight actually. But either way it helped me have a very good leg session

Legs today

Laying hamstring curls 8, 12, 20 the 5 pauses reps

Hammer strength seated leg press, 10, 15, 22

Leg extension 20, 20, 20, 20, 18

Glute drive 12, 15

Standing ham curls one leg after the other, 12, 10, 9

Adductor 30, 30, 25 (light machine)

Abductor 20, 18, 17

[Sasan Heirati]

Yes split the 25mg into 2 dosages daily for aesthetics. One of them being pre workout.
On this days just take the first dose with meal 1 then 2nd dose about 7pm

[Sasan Heirati]

hey @sasan85@hotmail.com !! SO GLad you are back, I wanted to do an interview podcast with you a year back already (@austrian_powers) , lmk if you are still up for that, text on Instagram ?
Best wishes, cant wait to see you back on stage again!

Thanks buddy 🙂
Not doing much podcasts right , got a loooong list of guys waiting, when I start doing them I’ll let you know thank you. Hope you’re well man

[Sasan Heirati]

250 again today

Back day, and it felt good! I’m not deadlifting or even doing barbell rows right now, my lower back is finally in less pain and I just don’t see the point in risking making it worse. Deadlifts I’ve never been good at, I get to 260kg and lose my lower back and it sets me back weeks, barbell rows I love so I do miss them but I’ll make do without for now

Back rest delts and abs

Cable crunches 20, 20, 15, 15

Hanging leg raises 6, 6, 5, 4

Rope pull overs 15, 12, 12

Reverse pec Dec 12, 10, 7, 15

Chest supported bent over row, 8, 6, 15

Seated chest supp neutral grip row, 6, 10, 13

Lat pull down Neutral grip, 10, 15

Seated cable row close, 8, 6, 13

Rope face pulls 18, 15

Is there a reasoning behind abs as the first muscle group in the workout? Thx

[/quote]
I guess I like that doing some abs warms my core / lower back up gets blood moving to that area before I hit my back exercises. I think abs play a big role with back stability so I like to get them fired up first. Just feels good to me. Other then that just gets the out the way early lol

[Sasan Heirati]

252 today so still on the rise 🙂

Rest day, although the lady’s birthday so maybe some cake thrown in lol. Otherwise usual rest day diet below for right now

Rest day

7 whole eggs, Mushrooms, spinach, 2 large wholemeal wraps

75p from whey, 100g cream of rice

280g chicken thigh, 350g cooked rice

280g cooked flank steak, 350g cooked rice, Salad

75p from whey, 50g peanut butter

[Sasan Heirati]

Chest front / side delts and calves yesterday was pretty good. Extra good doing it’s thing.

Toe calf press 14, 7, 5, 26

Flat smith bench 7, 12, 15

Incline smith press 12, 8

High incline smith press 20, 15

Dips body weight, 30, 12

Cable fly 12, 9, 15

Side lateral machine 20, 15, 11, 14, 15

Stretch

[Sasan Heirati]

252 nice little jump again. And feel very full

My idea was to add something to 250mg test bu November but at the rate I’m filling out / feeling better I don’t see the need yet so I’m going to keep riding this wave till it slows

Diet wise, yesterday I added an extra “snack meal”… just because between post meal and the one after I get quite hungry so threw in a peanut butter and jam sandwich and it went down perfectly.

Let’s see how it helps chest day today 🙂

Training day

7 whole eggs, 2 large wholemeal wraps

Workout

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

280g cooked flank steak, 350g cooked rice, Salad

75p from whey, 50g peanut butter

[Sasan Heirati]

250 again today

Back day, and it felt good! I’m not deadlifting or even doing barbell rows right now, my lower back is finally in less pain and I just don’t see the point in risking making it worse. Deadlifts I’ve never been good at, I get to 260kg and lose my lower back and it sets me back weeks, barbell rows I love so I do miss them but I’ll make do without for now

Back rest delts and abs

Cable crunches 20, 20, 15, 15

Hanging leg raises 6, 6, 5, 4

Rope pull overs 15, 12, 12

Reverse pec Dec 12, 10, 7, 15

Chest supported bent over row, 8, 6, 15

Seated chest supp neutral grip row, 6, 10, 13

Lat pull down Neutral grip, 10, 15

Seated cable row close, 8, 6, 13

Rope face pulls 18, 15