[Sasan Heirati]

Claire nailed it you need to see someone to figure out what the issue is. You might need specific mobility work and maybe realigning.
I’ve got a glass lower back so I feel your pain.
Definitely keep moving and keep it warm if you can, join in and curcumin by JP help a lot, double up

[Sasan Heirati]

Great great session today. I did calves, arms with traps and side delts , not my usual start to the week but I feel they needed it and I’m glad I did. I used to couple delts with arms for a while and it always felt great so might implement it back in somehow…

I supersetted biceps and triceps

On my super sets, the rep range isn’t always to failure , but last set is always to failure then maybe a drop

Seated calf toe press 20, 20, 20, 15, 12

Db side laterals, 15, 15, 15, 12, 9, 20 (dropped)

Smith upright rows wide grip, 10, 8, 7, 7, 12

Smith shrugs 8, 8, 5

Rope extensions super set with ez bar curls 6-8 each was x 4 sets

V bar over head ext super set with rope cable hammers 7-10 x 3 sets

Single arm ext super set w/ single arm curls 8-12 x 4 sets

Close grip press-ups x 3 sets to failure (body weight)

[Sasan Heirati]

253 today so filling back out finally 🙂

Yesterday was rest day I had the day off any planned meals either if I wanted something different I did. Mainly at my mums house as she cooked us a lot of Persian food so I filled my boots lol

Rest of the day I had couple chicken sandwiches and some pizza.

I guess “cheat day” is a good word for it.

I used to always have a cheat day for a good decade, might put one back in. Not full day of junk, just foods I fancy

[Sasan Heirati]

Adjusted diet below. I’ve also lowered the meat weight to raw weight , so 400g raw. Again, 400 cooked didn’t feel too much but considering my current state I think it’s overkill. Either way protein still quite high, carbs moderate, plenty of good fats

I’ve also added cream of rice back in post workout since taking a meal out. Nice easy tasty carbs to refuel

8 whole eggs, 2 bread, 50g feta cheese, veg

Train- Jp pump, Prepare pre, 1 sc sustain (25 carbs)

3 sc whey, 100g COR, 50g peanut butter

400g steak, veg

400g chicken thigh or salmon, 400g cooked rice, veggies

3 sc whey, 50g peanut butter

[Sasan Heirati]

248 today’s so climbing back a little

I removed the 2nd steak meal from the diet, 2 steak meals didn’t feel too much but I think right now it is so it’s out , may go back in soon

Antibiotics still making me feel funny so today I trained what I did last Saturday which was cardio and upper pump felt good. Now just resting and eating to see if I can fill out any more

[Sasan Heirati]

Progressing strength in a wide variety of rep ranges is always the best option for any physique competitor. Dont just think “strength” or just “hypertrophy” think both.
6-20 reps and sometimes higher for quads and calves… challenge yourself every session, don’t leave anything on the gym floor, you’ll grow no doubt if recovery is as close to perfect as possible

[Sasan Heirati]

243 again today but my stomach seemed a lot more settled this morning so I continued with my new diet Shawn above WITH the addition or 100g COR post workout

I did a light leg session, didn’t want to go all out just wanted blood pumping around nicely to absorb any extra food I have tonight / next couple days

LEGS (light)

Adductor vs adductor supersets 4 sets 15-20 reps

Laying ham curls 15, 15, 13, 12

Leg extensions 20, 20, 20, 20, 5

Leg press 20, 20, 14, 10, 15

Glute drive 20, 12, 9, 15

Standing ham curls 10, 10, 8, 7

Abs- rope crunches 5 x 20

[Sasan Heirati]

New diet below

Carbs may move around depending on how hungry I am.

8 whole eggs, 2 bread, 50g feta cheese, veg

Train- Jp pump, Prepare pre, 1 sc sustain (25 carbs)

3 sc whey, 50g peanut butter

400g cooked steak, veg

350g chicken thigh or salmon, 400g cooked rice, veggies

400g cooked steak, 200g rice or 300g pasta, veg

3 sc whey, 50g peanut butter

[Sasan Heirati]

243 today 🙁
This course of antibiotics is kicking my ass right now. I never react like this, my digestion is usually rock solid (I said the a couple weeks ago so maybe it’s karma haha )

Almost 10 lbs below last week. No training today. Rest, and eat what I feel I can

I’ve used the time to think end write out a new diet for myself

I’ve learned a few things that’s consistent about my body and it’s digestive tract… it likes very high protein with good fats, likes red meat and whole eggs, some salmon / chicken thigh and then add good quality carbs when I feel I need to.

So I’ll write out my diet below , now I like being flexible and I auto-regulate a lot so it may not be consistent but it’s an outline for you guys, I’ll start this next day or 2 when I am feeling better

My aim is quality high protein and fats with lots of veggie and some carbs. I know I grow this way so I’ll see how it pans out. Healthy is still high priority

[Sasan Heirati]

Rest days yesterday and today

Not too much to report, by now you’ll know I like double rest days quite often. But Saturday was actually just cardio so making it a triple

Rest day from weights. Which is ok too!

My body always always thanks me for these days off. Even if I eat less, or off my plan. It doesn’t worry me. I know for a fact I’ll be so fired up tomorrow when I get back in the gym

Damn i wish i had a little of this mindset. Im so driven and i have to eat on plan, and i have to train 5 times a week etc. Sometimes i have more stress about all the boxes i have to tick that day.. But when the day is finished im happy that i left no stone unturned. ( so mixed feelings here, i need a little more Sasan in my life ? ) [/quote]
Hahaha I totally understand buddy. Remember I’ve been doing this a loooong time. I’ve been that robot too, and I still switch it on when I need to. But if I stressed over every little variable right now, I’d throw this hobby right into the bin because I wouldn’t enjoy it. I’ve learned being able to relax / take good off the pedal when you need to goes a long way with progress and also, more importantly , longevity

[Sasan Heirati]

Another week off. For sure buddy. Take it from someone who’s got multiple chronic pain after decades of training. It’s not worth rushing back , ever

Remember even upper work will stress your lower back and shoulder

There’s ZERO RUSH with what we do, ever…. Just relax, let your body heal itself a little more then test the waters nice and slowly.

[Sasan Heirati]

250 again today.
But feel a lot more “solid” then yesterday. Don’t want to say fuller because I don’t feel it, but I definitely feel less watery / bloated

So I’ve had an eye infection since august, a good 3 months now, thought it would just go away if I keep it clean, but no. Got an ointment from the docs 2 weeks ago and it made it worse so now I’m on oral antibiotics since yesterday which is screwing with my digestion bad today

I know after a day it 2 my digestion will be fine, but I don’t see the benefit in training today, as meals haven’t been absorbed well at all.

So another rest day 🙁
As the day goes on feel flatter and softer. Very frustrating but temporary I’m sure

My goal remains the same
—- 255 lbs with progressively better body composition over the Xmas / new year time, ready to attack a new cycle afterwards and keep improving for tue summer guest posing

[Sasan Heirati]

250 today. Pretty considerable drop after 3 days off the gym

So it’s back to work

Chest and delts today (with calves)

Standing calf raises 20, 20, 30, 35, 15

Pec dec 20, 15, 14, 8

Low inc smith press 6, 8

High inc smith press 15, 12

Cable fly 15, 15, 9, 8

Dips body weight 32, 21

Side db raises 20, 20, 20, 20, 20

Stretch

[Sasan Heirati]

Rest days yesterday and today

Not too much to report, by now you’ll know I like double rest days quite often. But Saturday was actually just cardio so making it a triple
Rest day from weights. Which is ok too!

My body always always thanks me for these days off. Even if I eat less, or off my plan. It doesn’t worry me. I know for a fact I’ll be so fired up tomorrow when I get back in the gym

[Sasan Heirati]

Diet has been way off plan today

8 eggs , veggies

400g Lamb and chicken kebab, veggies, 2 slice pepperoni pizza

400g steak, veggies

(Later) out with mates for pizza and lots of alcohol ?

Because I enjoy this way of eating some times. And I know for a fact it benefits me. Always has. Even if it’s just mentally ?

Love the approach brotha , as opposed to how everyone is doing everything now and days. Super strict and “ no days off” I know you have elite genetics but def cool to see some old school methodology into play [/quote]
Thank you 😀 I don’t really try to be “old school” or any school but I think after all these years I just know what my body and mind prefers…. I think everything has a phase with what we do, so know when to separated those phases helps a lot