[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 😀

[Sasan Heirati]

Great log buddy

I need to get a session at kings soon 🙂

[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

[Sasan Heirati]

Yep winny in daily till the show for sure I think too

[Sasan Heirati]

Back day today we really well. I basically do a pull session without biceps.

Still trying get stronger and heavier right now…

Back, rear delts, traps, abs

Cable ab crunches 5 sets 15- 20 reps

Hanging leg raises 5 sets 5 reps

Cable pull overs 20, 14, 12, 12

Reverse pec dec 7, 12, 12

Chest support bent overs , quadruple drop set 4, 5, 5, 12

Single arm lat pull down, 12, 11, 7

Neutral grip seated machine row 4, 6, 8

Cable seated rows 12, 12, 15

Smith shrugs 15, 15, 12

Stretch

[Sasan Heirati]

I’d suggest lower test more into trt ranges, and adding vital and love heart by tbjp nutrition… letting bloods get a lot better before blasting again. Sometimes just means longer on trt allowing better recovery

[Sasan Heirati]

BACK day today 😀 weight dropped again to 246. So I’ll be bumping up calories a little this week

This is because- I don’t feel full full anymore, weight keeps trying to drop, I am hungry before each meal.

I’ll add- 1 extra egg to meal 1, more jam / COR to post meal, more fats to last meal

Training day

7 whole eggs, 2 large wholemeal wraps

Workout

Post 75p from whey, 2 slice bread + 40g jam, Or 120g cream of rice

200g smoked salmon, 2 bagels, 10g cream cheese

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

75p from whey, 50g peanut butter

[Sasan Heirati]

Yesterday and today’s rest day diet. Tonight I might switch it up and an off plan meal in place of the flank steak meal

Rest day

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

75p from whey, 100g cream of rice

200g smoked salmon, 2 bagels, 10g cream cheese

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

75p from whey, 40g peanut butter