[Sasan Heirati]

So 252 today

Down a few lbs 🙁

My own fault as I was inconstant with food over the weekend.

Anyway, leg day today. And we got it filmed for the site 🙂

I explain in the video my approach today which was a little different to my usual leg day (not unusual to me but more so for the site since I’ve been back)

So I’ve went for higher volume (faster paced) superset method.

This was mainly due to my knees being quite bad over the last week, so I wanted to give time a chance to keep heeling whilst still attacking my legs hard enough to make sure they grow / stay full

Over the last 6-7 years I’ve learned to use different approaches to leg day and I hope this helps some of you

[Sasan Heirati]

So 2 rest days in a row (Saturday and Sunday)

Today it’s time for a big chest session

Food is still the same. I’ll post it below.

Test is at 400

0.5mg adex once weekly if I need it

Chest & delts

Flat smith bench press 8, 6, 13

Incline smith press 12, 9

Smith shoulder press 15, 15

Dips body weight 30, 20

Cable fly 15, 12, 10

Side lateral machine 20, 20, 17, 14, 20

CALVES seated leg press toe press 8, 8, 12, 20

How will you decide if adex will be added?

Just by feeling or by blood work?[/quote]
At the dosages I’ve mentioned just by feel.

If I was to go above 500-600mg anabolics weekly maybe blood work.

I might give aromasin a go this time but honestly I’ve always been ok with adex , I know it gets a bad rep these days, so I am conscious of the disadvantages of using it

[Sasan Heirati]

So 2 rest days in a row (Saturday and Sunday)
Today it’s time for a big chest session

Food is still the same. I’ll post it below.
Test is at 400
0.5mg adex once weekly if I need it

Chest & delts

Flat smith bench press 8, 6, 13

Incline smith press 12, 9

Smith shoulder press 15, 15

Dips body weight 30, 20

Cable fly 15, 12, 10

Side lateral machine 20, 20, 17, 14, 20

CALVES seated leg press toe press 8, 8, 12, 20

[Sasan Heirati]

Shawn Rhodens death knocked me back a bit. As I’m sure it did a lot of you guys… I knew him well. Feels like Luke sandoe all over again for me.
I’m sorry for your / our loss… another big dent in our community

[Sasan Heirati]

So rest day today I woke up at 253

Little down on weight which is ok.

Spent the day well, started by giving me car a good going through the country roads, then took Leanne Noah and coco out for a walk and then to Costco.
Pizza added to my usual rest day diet to bump calories as I do…

[Sasan Heirati]

255 today. Big weight for me right now

Yesterday big calorie day did the trick

Back to normal today .

I did chest and delts, again as I did them Sunday but I was training with a mate so I didn’t mind and he trains super hard

Chest & delts

Incline db press 15 reps (5 paused)

D handle pec Dec 15, 15, 15

Decline stack press 10, 10, 5x 4 Rounds

Side lateral hammer strength 12, 10, 10

Upright row smith machine, wide grip, 10, 9, 8

[Sasan Heirati]

High day today to bring weight back up (basically an all you can eat day for me)

8 eggs, 3 wraps, 2 crumpets 30g butter

Train – 2 x sustain (50 carbs)

75p from whey, 4 crumpets 30g butter, 3 cookies

1 x Turkey & bacon sandwich, 1 ham & cheese croissant toastie

Cheat meal – calamari, 1/2 lb cheese burgers, sweet potato fries, red velvet cake slice

75p from whey, 2 slice bread, 30g peanut butter, 30g jam

***don’t try this at home haha

[Sasan Heirati]

Legs went good! I did a lot of volume as a big super set as main lift because my knees are having a bad week

I’ve eating extra food all day which I’ll post after this.

LEGS (little different today)

Adductors 5 x 20 ( 20 sec rest)

Abductors 5 x 20

Laying ham curls 6, 10, 15

Leg extension SUPERSET leg press.
8 sets 14-20 reps each way
aimed for 20 reps, stack pinned on leg extensions and worked up in 20 plates on leg press from 2 per side to 8 per side. Rep started at 20 each way and started to fade after set 4, ended around 12-14 reps each way at total failure

Glute drive 15, 15, 25

Standing leg curls 12, 12, 8, 7

Static lunges body weight to failure 2 sets

[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 🙂