[Sasan Heirati]

249 lbs. up again. That lasagne went down a treat I added extra beef to it on the side.

So leg day today just finished. Was an “ok” session. My knees and lower back are always giving be crap these days. So the load I use on leg days aren’t what I’d like but I try make it up with volume

Adductors 25, 21

Abductors 16, 20

Laying hamstring curls, 10, 12, 25

Upright Seated hammer leg press, 10, 15

Smith machine squats (light) 20, 18, 15

Leg extensions, 20, 20, 20, 20

Standing leg curls, 12, 12, 9

Stretch

[Sasan Heirati]

Hey buddy! Sas have given some very sound advice here! Not much really that I can add to that apart from adding some chest supported movements into your regime. I find these really help take away other factors out of the movement, you can’t use momentum so it really helps you focus on using your back muscles. This usually means a drop in load, which will be great for finding a great mind muscle connection.

Great advice Louis

[Sasan Heirati]

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

[Sasan Heirati]

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

[Sasan Heirati]

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

[Sasan Heirati]

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 is

Few 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 day

I could ramble on but I hope you take something from this at least

[Sasan Heirati]

sas_heirati

[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