[Sasan Heirati]

Ended up resting again today which I think was the best move considering how I feel and traveling

Tomorrow it’s a big back day 😀

Rest day menu today no changes sense last weeks rest day day plan

[Sasan Heirati]

252 again today and feel good

I’ll take test up to 400 this week which will be a nice boost up from the 250 that I’ve been on since mid august

On the fence as to wether I should train today. I’m traveling to Milton Keynes (2.5 hours south for me) so won’t be training tomorrow, very tired today with lots of work so I might opt for a double rest day

You should by now see a trend of lots of back to back rest days with me. They just work so well. If I don’t have the regularly my joints get bad , and I lose gym performance very fast

So I’ll decide in the next couple hours 🙂

[Sasan Heirati]

Chest delts & calves day yesterday as follows 🙂

Standing calf raise, 11, 15, 15, 20, 19

Flat hammer strength bench , triple drop set, 7, 8, 12, 15

Incline db press, 12, 15, 22

Hammer s shoulder press, single arm, 12, 7, 5

Decline seated pin machine 8, 13

Cable fly 12, 12, 17

Db side laterals 15, 15, 10

Stretch

[Sasan Heirati]

The fact you have better control within the current rep / load range shows progress, and also with everything else progressing like you say, don’t worry about it. BUT ideally you do want to see some more progress over the next couple rotations. If you don’t then maybe switch something up, rep range / angle etc …

[Sasan Heirati]

252 today holding nicely

Feel full, round, and not too sloppy yet

Biiiig steak meal last night, 16oz fillet, man was that good! And it helped today’s chest session. I’ll post the session below 🙂

Side note, my body LOVES high protein.

[Sasan Heirati]

Thanks for the reply Sas. You seem to enjoy a higher fat diet than the usual high carb/low fat approach.

We see a lot of people separating carb/fat meals etc but you seem to have more of a balance of carbs and fat. I take it as long as you hit protein and calories you’re not too concerned with the other macros?

Yeah for me it’s more about just energy balance, my body likes a balanced mix of carbs and fats. They’re both energy sources so can be used accordingly. Carbs for me do have more value, fullness, faster release energy and also metabolism benefits

But generally off season I like higher fats (carbs still high too) to lower the food volume all together, I don’t like high volume meal all the time, so if I can make them more dense I tend to feel better

[Sasan Heirati]

I like your approach as well. The aspect of more relax approach and enjoy some time with family friends and significant other ????

Always works for me. Contest prep I definitely go into more of a robot mode 🙂

[Sasan Heirati]

Anabolics wise.. My thoughts right now for myself
Test is still 250. Nothing else
I’ll likely take this up very soon.

I love test only cycles for off season with a sprinkle of anadrol. I feel great on test up to 600mg. But I’m willing to throw in a small dose primo to see how it feels and keep test around 400.

I’ll also add in anadrol soon for a 4 week period. My body thrives off the stuff.

So I’ll probably do 400 test for 2 weeks, then add 200 primo and 50-100mg anadrol to it , pre, for 4 weeks then go back to trt for December into January.

This should see me into the 260-270 lb range and not too sloppy. That’s where I’ll stay till I diet down.

Food will likely go up more still, but I’ll throw in more cheat meals to keep growing. Always works for me and I have fun doing it haha

[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!

[/quote]
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