[Sasan Heirati]

Down to 270 today so 10 lbs down so far. Might try hold things here since I do feel a bit better today

So I’ll up the calories for the rest of today , since it’s leg day too, see if I can get back up a couple lbs then let it drop again.

Spike in calories will either crush my appetite (means I need to diet longer) or it’ll increase it (means I’m in a good place)

So will add an extra 300-400 carbs and 50-70g fats

Fantastic leg season though. Can definitely feel the weight drop in the sets but feel stronger then ever

Been pondering next years preps wether I should prep myself or hand things over to Chris. Since I want to do a run of 3+ shows , might be less stressful if I have someone calling the shots , and nobody can peak me like Chris. So that’s at the back of my mind now till then

Leg day
Laying curls 3 x 6-15
Seated curls 3 x 5-7
Glute bridge machine 3 x 8-12
RDL 2 x 5-8
Leg extensions 5 x 10-20
Leg press 3 x 10-15

[Sasan Heirati]

Rest day today. Stayed at 273

Appetite is up.
Feel better overall. Sleep improved too

Definitely flatter which at this point can be confused with softer lol.

Literally got gonna drag this mini diet long At all

I don’t aim to get lean , aim is to be looking for my next meal,
Then I’ll continue growing

[Sasan Heirati]

If you prefer aggressive cuts , then try it. Long as you dont lose what you’ve built. Theres no set rules to this, trial it out and see it works for you

[Sasan Heirati]

Day 2 of meh tidy lol. Down 3 lbs right now 273

Appetite up a touch. Feel tighter since I’ve dropped some water. Stomach feels smaller which is nice

At this rate I doubt I’ll go over 1 week cut but see how I get on

Chest day today.
Food at 400p 500c 100f
Cycle 500 test, 5 gh
No cardio

Very good chest session today. Strength still up. Pumps still great. No complaints for now

Chest
Flat smith x 2
Incline CYBEX x 3
Decline seated x 3
Pec dec x 3

[Sasan Heirati]

Rest day yesterday. 276 today.

Decided to pull back to food slightly. Feels like I’m fighting a losing battle and just staying still

It won’t be an aggressive one, lower carbs, slightly higher protein. Macros will approx be 500-600c 400p 100f

In half a day in and always deep hungrier / less bloated so I don’t think this will take long

It’s not as much to drop body fat, or even body weight, more so give my digestive tract a breather

Cycle 500 test, 5gh. This will get cranked up any week now when I feel hungry and ready to go

Filmed todays back and abs session for the site which was cool. Hope you guys enjoy it!

Back and abs
Low row singles x 3
Hoist single pull down x 3
Seated chest supported row x 3
Db row x 2
Underhand pull downs x 4
Rope crunches x 3

[Sasan Heirati]

MAYBE give quads and hams a bit more volume to push them harder and have a rest day after them to prioritise recovery

[Sasan Heirati]

I have really changed my don’t in 20 years. You have a very good physique so if you enjoy it, just keep going and progressing

[Sasan Heirati]

Arm day today. 275 still. Meh lol

So it was decent session, I did a lot of feeder sets for my first tricep movement which was close grip smith press due to elbow pain, this felt really good. Rest of the session was quite a bit lighter then usual thanks to said pain

But got a decent workout in still. Biceps felt really good!

I daily do a dip movement too , this is to overlap and bring some chest in, like a 2nd chest session. But the other gym I go to doesn’t have one

VIOGEN have send me my anabolics for next blast so I’m looking forward to that

Arms
Smith close grip bench x 3
Straight bar push downs x 4
Single arm extensions x 4
Straight bar bicep curls x 4
Single arm cable curls x 3
Rope hammers x 3

[Sasan Heirati]

Same weight again Today. Being a stubborn bitch lol

But I do feel fuller today so I think the weight gain will follow

Today was delts and traps but I also added some single arm lat pull downs to try make my lats grow faster

Had a really good season! Strength definitely at an all time high at the morning

Slow week but it’s ending well

Tonight off plan meal is jerk chicken and rice with cookies for desert
Nothing too crazy as I don’t want to kill my appetite

Delts, traps, lats , abs
Panatta side laterals 6 x 8-20
Smith uprights 3 x 8-12
Db side laterals 2 x 18
Reverse pec dec 3 x 10-18
Cable shrugs 4 x 8-12
Lat pulls single arms 4 x 6-12
Rope ab crunches 6 x 10-20

[Sasan Heirati]

I would first lower volume and / or add a
rest day somewhere first then reassess

[Sasan Heirati]

275 today again. Seems to like this weight. Something tells me to do a short tidy for 2-3 weeks but I’m gonna
Hold out for now

Insanely cool leg session today no idea where it came from but I felt amazing. Like a machine that could keep going.

One all out leg day again this week. I threw in glute bridges on the hammer strength and also rdl / stiff leg deads

Tonight will be a home cooked off plan meal like lasagne with cookies to bump
Calories up

It’s a good day today , definitely a win

Leg day
Laying ham curls x 3
Standing leg curls x 3
Seated leg curls x 2
Glute bridges x. 2
Stiff leg deads x 2
Leg extensions x 4
Hip press hammer strength x 3

[Sasan Heirati]

Agreed with kuba, daily shots, keeping steps higher , get a little fitter / leaner if need to. Add vital and love heart … If still high then check back here for more options

[Sasan Heirati]

Finally worked up the courage to weigh today… 275. So 5 lbs down from heaviest. I’ll get there. Slowly but I’ll get there lol

I’ve never been weight driven like this, but if I can get to 290 by January, and the hold till feb / March, I know that will translate to more muscle in stage

As long as I can stay healthy as possible and not let my gut blow. Which it feels like it’s constantly stretched out right now haha from the food

Last night had an off plan. KFC burger, fries, 3 chicken pieces, 3 cookies

Today was meant to be rest but I went in and did some abs and calves since I missed them last 2 days

Test at 500 now. Went to 400 and it just felt a little low.

I’ll hold 500 now run bloods in October then crank back up. But not as high as post Spain.

[Sasan Heirati]

I would personable go to 250 test to boost metabolism , recovery, strength etc add 20 minutes fasted cardio, diet wise start with 1-1.5g protein per lb of bodyweight , place 100g carbs at meals 1, pre and post, pro – veg at other meals, training hard, and see how you get on after a week then adjust things if you need to

[Sasan Heirati]

Cut it out completely for me. Makes no sense to give the body an extra drug to metabolise when there’s no use for it any more