[Sasan Heirati]

Just caught up.

So glad to see you back and logging again, always loved how open you were in your last logs about enjoying offseason and that its “ok” to have meals you enjoy in offseason. Hard to find transparency these days.

looking forward to following along!

Thanks Adam 🙂 it’s great to be back.

Yeah I know it’s no a secret I enjoy plenty of off plan meal, and the odd beer / whisky lol. Maybe not conventional or strict / hardcore but for me it’s served me really well over the years. My body also likes a big contrast between off season and contest prep / dieting down.

Could I improve faster if I was more “strict”? Maybe…. Would I enjoy it as much? Not me… and when I don’t enjoy something I get bored and stop trying. So I’ll keep making sure I’m having fun doing it for as long as I can 🙂

[Sasan Heirati]

250 again today so definitely holding well.

Rest day today, apart from a breakfast out with family it’s the usual rest day menu for now

I’m going to gauge how I feel the next few days and maybe add some more calories as I feel quite comfortable and digestion is still great

So plan is working right now

Training 4 days weekly, low ish volume (for me) 250mg test e weekly, gained 7 lbs in 3 weeks. No need to make any drastic changes yet

[Sasan Heirati]

Do leg press first and the heavier stuff on that movement, go to hacks next with higher rep range (15-30) if knees are bad.
If knees don’t improve, drop hacks and go more leg press variations. I’ve had chronic knee pain for 10 years I feel your pain

[Sasan Heirati]

Start with 25mcg when or IF you need to add it. Go up in 12.5mcg increments when you need to (half a tablet) how much you need varies a lot person to person. How much you need depends on how hard you can diet and your genetics

[Sasan Heirati]

Post legs just do super easy cardio when you’re this close to a show assuming you’re on track body fat wise (very lean) stepper is overkill right now on leg day in my opinion.

[Sasan Heirati]

So 250 today holding well. Feel full. Feel soft. Typical off season “look” for me…

Today arms & calves & traps… traps as I didn’t do them on back day

Standing calf raise, 15, 10, 7, 25

Rope extensions 20, 20, 15, 13

Rope hammer curls 8, 8, 10, 22

Ez bar extensions 12, 12, 15

Ez bar cable curls 8, 6, 10

Close grip press-ups BW 30, 22, 20, 15

Ez Barbell 21’s x 4 sets

Smith bar shrugs 6, 8, 8, 15, 17

Stretch

[Sasan Heirati]

Rest day today woke up 250 finally. So 7lbs gained so far this “bulk” in 3 weeks.Although weight gain isn’t everything, it’s nice to see it go up

I’m really enjoying the food and training right now so let’s keep growing 🙂

Rest day menu hasn’t changed

[Sasan Heirati]

I’m glad your back Sas. I need a change in my routine, and I’m going give your routine a go. Are you taking all sets to failure?

Thanks Steven, yes definitely give it a go let me know how it feels

Yes all sets go to failure. Not beyond, I don’t do forced reps often. Just rest pause / drops etc

[Sasan Heirati]

Leg day

last nights cheat meal was a 10oz sirloin sweet potato fries and hot wings.

Sat with me perfect and fuelled one of best leg sessions in months today…

Felt strong. For a change knees didnt give me as much crap as they usually do

Standing ham curls 6, 9, 13

Leg press (conventional) 12, 30

Leg extensions HS 12, 15, 25

Laying ham curls rest pause 15, 9, 4

Adductor machine 15, 16

Abductor machine 18, 25

Rope ab crunches 13, 10, 10

Hanging leg raises 5 x 5

Stretch

[Sasan Heirati]

Diet wise I’m having a cheat meal tonight. Last week before legs I did the same and had an insane leg session, tomorrow is legs so I want to repeat.

Tonight’s cheat is a meal out with friends and TGI Fridays. It’ll help steak or burger and fries and desert for sure

I’ve also swapped my smoked salmon meal for chicken thighs and rice. Mainly as it’s more cost effective and ok getting plenty of omega from TBJP Oh-Mega… and I miss chicken thighs they help me gain really well

Today’s food

7 eggs, 2 whole meal wrap

250g (cooked) chicken thigh, 300g rice, salad

75p from tbjp whey, 100g COR

TGIF Cheat meal (I’ll decide later)

75p from whey, 50g pb

250lbs here we come

[Sasan Heirati]

Rest day today woke up 249 i have a feeling weight will start to climb a little easier over the next couple weeks

Rest days all I do is the usual dog walks for cardio and I try do some extra strength, rolling and massage ball work

Otherwise it’s just work / family / food / maybe go for a drive

[Sasan Heirati]

Sas, when looking at jordans log, when he writes 15, 9, 6, you know he has added weight each set due to wanting to be fully warm and ready for the lower rep set due to injury potential, then when you see a 7, 11,16, you know he felt good and went heavy 1st and lightened weight as he went up in reps. Do you follow something along those lines when looking at your workouts..Thanks

Hi Scott. Yes pretty much I do exactly the same. I go by how I feel that day, with my joints being very worn now after 23 years lifting I have to listen to my body a lot day to day in the gym. I like to start higher rep then add more weight and go lower reps, but sometimes I feel great during warm ups and I just go heavy heavy then lower weight / higher reps after. Sometimes mix lighter – heavier – lighter and so on … I go by feel

[Sasan Heirati]

Sold chest day today felt awesome throughout

Chest , delts, calves

Seated toe calf press 14, 8, 7, 12, 12

Pec Dec 20, 20

Flat smith bench 6, 12, 15

Mid incline smith bench 10, 15

High incline smith bench 15, 8

Cable fly 12, 15,

Dips BW 30, 18

Front raise machine 15, 12, 12

Side lateral machine 20, 20, 15, 13

Stretch

[Sasan Heirati]

Hey Sas. Quick question. What test level did you manage to get back to when you came off for 12 months?

Hi bud so 6 months after my last shot my test was 1.4, a yea after it was 3.4. So it was pretty rubbish lol. My LH and FSH were back in range after 12 months and I was fine having the baby. I had always recovered so I think maybe if I waited longer it wouldn’t have come up but just didn’t want to wait anymore I was very unmotivated to do anything

[Sasan Heirati]

I definitely think doing letrozole now is overkill. It’s very harsh

I’d recommend you get bloods done ASAP and come off / pct

Thanks mate, I will do that! Considering whether to pct or not, planning on building mass for 1-2 years before competing again[/quote]
250 test only cycle probably won’t need pct.

Recover sooner, push sooner, repeat. 2 years you’ll build a lot of size 😀