[Sasan Heirati]

Mixed it up a little the last couple days since I took a few days off did upper and lower just to make sure everything is still worked so I can start the usual split come Monday

Not something I usually do but really enjoyed it for a change

Upper (yesterday)

Wide grip pull downs 3 x 8-15

T bar rows 3 x 6-10

Single arm rows 3 x 8-12

Flat smith chest press 3 x 6-10

Incline panatta chest press 3 x 8-12

Side lateral machine 3 x 10-20

Smith upright row 3 x 8-15

Tricep ez push downs 3 x 10-20

Db curls 3 x 8-12

Legs calves abs (today)

Seated toe calf press 5 x 8-20

Adductors 3 x 12-20

Abductors 3 x 8-15

Laying ham curls 3 x 8-12

Standing ham curls 2 x 8-15

Hammer str leg press 5 x 15-30

Leg extensions 4 x 8-20

[Sasan Heirati]

What’s the goal?

[Sasan Heirati]

So 242 today, I’ve trained less the last few days due to my lower back but it’s more preventative reasons rather then injury. I think after 18 years of lifting I’m learning the signs of when to back off a little before it gets to the point where I can’t do much at all.

I don’t feel leaner then last week but I’ve held it well, so I’ll be increasing my deficit from today and I’ll post my new diet later. I’ll be filming in 2 weeks for the site so I’ll be loooot leaner ; )

Cycle is perfect. 400 test, 200 mast is keeping big and strong but allowing me to get tighter and my mood / sex drive is perfect : D

Hope everyone is having a great week so far!

[Sasan Heirati]

Yeah I just do what’s always worked for me. Could I have grown quicker using more frequency etc??? Maybe… maybe not… but A- my joints would have worn down more… B-That’s not how I enjoyed training…. C- I’ve always liked simplicity and my style of training negated a lot of thinking for me…

Might sound lazy to most people these days but for me it just worked. And I’m still training 18 years on.

That makes perfect sense to me. Thanks for answering ?

[/quote]
Welcome my man : )

[Sasan Heirati]

242 today so dropping nicely still…. I took yesterday off again, back lower back, happens every couple weeks. Thursday I train legs which was good, taxing but good!!

No off plan meals so far this week, will be having my usual high food day tomorrow

As of Monday I’ll be adjusting my diet and creating a bigger deficit. Time to get under 240 : )

Legs and abs

Rope crunches 5 x 8-20

Adductors 3 x 12- 25

Abductors 3 x 10-20

Laying curls 3 x 8-12 double drop

Standing curls 3 x 6-10 double drop

Leg extensions 5 x 8-20

Leg press 5 x 15-25

Leg extensions a 2 x 25

Walking lunges 3 x failure (18-25 steps)

[Sasan Heirati]

Hey Sas. Thanks for logging your progress. Sorry if you have allready stated this somewhere (I missed it), but what is your training split these days? I understand that its a bit on how you feel though.

Don’t be sorry at all bud. Although I do train on feel, my split has actually brekkie quite similar for the last 15 years since I started training more for bodybuilding. I’ve veered away to other setups a few times but it never suited me.

So it rarely changes. I’ll post it below : )[/quote]
Thanks.
Even though genetics play a part in it I like seeing people using splits and training methods that some people claim doesn’t work. For example, training a bodypart only once a week is considered by many supoptimal. You obviously had massive success with your approach which is awesome.
[/quote]
Yeah I just do what’s always worked for me. Could I have grown quicker using more frequency etc??? Maybe… maybe not… but A- my joints would have worn down more… B-That’s not how I enjoyed training…. C- I’ve always liked simplicity and my style of training negated a lot of thinking for me…
Might sound lazy to most people these days but for me it just worked. And I’m still training 18 years on.

[Sasan Heirati]

But calories in be calories out is always the basis of weight gain / loss etc as long as all or at least 80% of those calories are healthy choices

[Sasan Heirati]

Genetics…. That always covers a big range of variables like hormones, insulin resistance, thyroid, how you partition calories, how you respond to weight training, how you recover, your joint (tendon and ligament) strength… list goes on, will ALL determine energy needs. I’m not sure if these are the external factors you’re looking for but the answer to your question isn’t easy or simple to answer buddy

[Sasan Heirati]

Rest day yesterday and a much needed one. (I feel like I always say that lol) maybe old age getting to me

Holding weight a little better this week. 244 today.

I’d like to get closer to 240 in the next few days so I won’t be having a mid week off plan meal this week

Legs is on the menu so that should help me dip a little lower

Diet still the same. I’ll post an update later. I will most likely cut more food this week

[Sasan Heirati]

Current split and cycle

Split
1- back & abs
2- chest & calves
3- rest
4- legs & abs
5- delts traps & calves
6- arms & calves
7- rest
Repeat

Cycle
400mg test E weekly
200mg masteron E weekly
0.5mg adex every Monday

[Sasan Heirati]

Hey Sas. Thanks for logging your progress.
Sorry if you have allready stated this somewhere (I missed it), but what is your training split these days? I understand that its a bit on how you feel though.

Don’t be sorry at all bud. Although I do train on feel, my split has actually brekkie quite similar for the last 15 years since I started training more for bodybuilding. I’ve veered away to other setups a few times but it never suited me.
So it rarely changes. I’ll post it below : )

[Sasan Heirati]

High estrogen will definitely screw your immune up. Along with a lot of other negative effects. I suggest you get it down asap buddy

[Sasan Heirati]

247 today to 2 lbs down from yesterday I actually feel tighter now at 247 compared to 243 last week. But that’s most likely due to muscle fulness

Feel good, appetite is high but not crazy, expected to be high after a big food day

Sleep was interrupted last night. I honestly can’t wait to be below 240. I just don’t enjoy being this weight any more… out of the gym anyway

Food is the same as last week with the deficit i initially decided on. No need to cut lower yet

Chest day went well. Didn’t do smith press or bench as mu right shoulder is in a bit of pain at the moment

Chest and calves today

Seated toe press 5 x 8-20

Decline hammer 4 x 8-15 double drop

Incline panatta 4 x6-12 double drop

Pec Dec 4 x 8-15

Cable flye high 3 x 8-12

Cable flye low 3 x 8-15

Press-ups body weight 2 x 20-35

[Sasan Heirati]

Sub q. Less scar tissue, same absorption rate. Easier to shoot

[Sasan Heirati]

Back and abs day today felt awesome. Although quite tired from being on my feet / traveling all day yesterday. Still did well in the gym

Back & abs

Rope crunches 5 x 12-20

Face pulls 3 x 8-12

Straight arm pull downs 3 x 8-15 double drop

Wide grip pull downs 4 x 8-12

T bar row chest supported 3 x 6-10

Single arm rows chest supported 3 x 8-12 double drop

Cable seated rows 4 x 8-15