[Sasan Heirati]

Back day today went pretty good.
Lower back still giving crap but I think that’s due to me not being active rest of the day.
Might try add some extra cardio and stretching soon as much as I like to a avoid cardio right now.

Back & abs

Rope crunch 3 x 20
Hanging leg raises 5 x 5

Pull ups 5 x 5

Rope standing pull overs 20, 17, 15

Chest support bent over row 6, 9, 12

Seated Cable row 12, 11, 15

Close grip pull downs 15, 13

Wide grip pull downs 12, 12

Seated neutral grip machine row 8, 10, 11

Reverse pec dec 20, 13, 8, 25

[Sasan Heirati]

247 lbs today. Up 2 lbs since last week. Happy with this as I feel much fuller too

Yesterday’s chest day menu was. Swapped my steak and rice meal for home cooked burgers.

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

Workout

Post-
60p from whey, 100g cream of rice

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

3 x burger (25 protein 8 fats each) 3 x burger buns, Salad

60p from whey, 40g peanut butter

[Sasan Heirati]

Both nandrolone so IMO doesn’t matter, which ever you feel better on.

[Sasan Heirati]

No you don’t need to go on / off. Some people do.
Like dawid said, start low and increase every 1-2 weeks. When / IF you get to a high dose then you can stagger the dosage like 40 today, 80 tomorrow, repeat this keeps it working too

[Sasan Heirati]

Great session today after having Saturday and Sunday off.

I usually train back on a Monday but my lower backs been giving me crap last couple days so I did chest & delts instead

Been trying to keep volume lower lately (low for me), so I can get some weight and strength back. With the goal to start my “prep” in the new year in a good position – high food intake / 255-260 lbs and able to perform really well in the gym

Chest , delts , calves

Seated leg press toe press (calves)
4 x rest pause 16, 12, 6, 3
1 x 24

Flat smith press
3 sets, 12, 7, 17

Incline smith
2 sets, 14, 11

High incline smith
2 sets, 12, 18

Cable flye
3 sets 10, 10, 9

Dips, body weight
2 sets, 35, 18

Lateral raise machine
4 sets, 20, 20, 17, 15

Stretch

[Sasan Heirati]

So awesome to see you back on here Sas – Excited to follow ?

Thanks AJ hope you’re well buddy. Great to see you still doing some serious damage in and out the gym 🙂

[Sasan Heirati]

Jordan’s right. I’m no mass monster but any means and I’ve added on average 2-3 lbs per years over say a 10 year period and was it stayed fairly right BUT it’s still grown none the less. But that’s just muscle growth you can’t really help that.
Slow and steady 🙂

[Sasan Heirati]

Happy to see u back here !

Do you have a current shape update for us ??

Thanks TB 🙂

I don’t yet but I will do. There’s not really much to show lol. And I’ve always been one to post pics only if I’m happy showing it. Works against me social media wise I guess.

I do have pics from when I did a diet and cycle earlier this year though

[Sasan Heirati]

These sessions will be sufficient if they’re are currently working for you so depends how you’re progressing with them? Strength / body weight / recovery etc etc…
I would add rest days either side of lower days to allow maximum recovery that always helped me bring up weaker body parts. Also bump calories up a little on those days also

[Sasan Heirati]

How do you feel?
If you feel good. Performance in the gym is great and you’re not gaining a lot of body fat then just keep going.
No need to change something if it’s working.
If you’re body wants to grow let it

[Sasan Heirati]

If natural and in a deficit you won’t be gaining new muscle regardless of strength gains.
Unless you’re a very rare genetic freak.

[Sasan Heirati]

If you’re dieting for a bodybuilding competition and / or your goal is to come in / stay as big, round and strong as possible then I wouldn’t wait 3 hours. 1 hour max maybe.
If you’re just dieting to look good or get healthy then it doesn’t matter just eat when you start to get hungry.

[Sasan Heirati]

Agree with NAC. No need to change it when it’s still work.
It’s good to stagger calories but only when things start to slow down.
When they do maybe cut a little from rest days to keep dropping fat

[Sasan Heirati]

Rest day today. Trying to take 3 days days weekly so likely today and tomorrow.

Rest day diet (with a cheat meal)

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

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

280g cooked flank steak, Salad

Cheat- 2 double cheese burgers, 1 large fries, 2 slice cheese cake, large salted popcorn

60p from whey, 40g peanut butter

[Sasan Heirati]

Are you going to compete in 2022?

I’m going run a contest prep from around January and possibly do a couple guest posing in the spring / summer. And depending on how I look and feel I’ll decide on a pro show then[/quote]

Hope to see you back then!

[/quote]
Thanks bud 🙂