
Sasan Heirati
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Sasan Heirati
MemberOctober 14, 2021 at 6:05 am in reply to: What estro sides to look for on cycle?Some people experience mood changes, change in sleep patterns, little more sensitive to certain emotions / feelings, change in libido… for me personally my skin gets oilier, I get watery and I just feel less focused.
Everyone is different so bloods will
Give you the best idea -
Rest day diet today. With a cheat meal. Because I’m sore / drained and I have legs tomorrow.
I say “cheat” just in the old school sense. I don’t have cheat foods, I’m quite flexible off season so all food is ok if it serves a purpose. I’m not married to certain food sources.
Rest day
6 whole eggs, Mushrooms, spinach, 2 large wholemeal wraps
60p from whey, 100g cream of rice
200g smoked salmon, 2 bagels, 10g cream cheese
280g 2-3 portions of Costco lasagne, Salad
60p from whey, 40g peanut butter
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248 lbs today Up 3 lbs
Feel much fuller on current diet and training volume.
I know it might sound against the grain but I’ve always grown better doing less work in the gym.
More rest days, Lower volume, High “enough” food intake.
If I was to do the volume I enjoy doing I’d have to eat a lot more to grow and I just don’t want to put away a ton of food. I’d rather enjoy more calories dense / lower volume foods if I can. But at some point volume will go up
Rest day today. Chest and back day have wiped me out. I’ll post today’s diet below
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What does your typical pull season look like?
Often it’s not what you’re doing it’s how you’re doing, how much of it you’re doing and how well your recovery isFew tips-
-hit the basics (pull ups, pull down, barbel rows, dumbbell rows, T bar rows, seated rows etc)
-perfect your form. Full ROM, explode into contraction and control the negative.
-you have “feel” each rep, don’t just move the weight, if you’re not feeling it attack your back muscle then lighten the load and slow down the reps.
-increase calories around that day
-throw in an extra rest day around that day
-make sure you’re working hard enough so after your pull session you really feel the “need” for a rest dayI could ramble on but I hope you take something from this at least
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sas_heirati
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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 5Pull 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
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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 rice200g 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
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Both nandrolone so IMO doesn’t matter, which ever you feel better on.
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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 -
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 24Flat smith press
3 sets, 12, 7, 17Incline smith
2 sets, 14, 11High incline smith
2 sets, 12, 18Cable flye
3 sets 10, 10, 9Dips, body weight
2 sets, 35, 18Lateral raise machine
4 sets, 20, 20, 17, 15Stretch
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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
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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 -
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
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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 -
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