[Sasan Heirati]

271 today so still climbing.

Feel like I’m holding about 8 lbs of water haha but that’s ok. That’s muscle building environment ; )

I do feel a bit overly bloated / soft today so maybe tone the cheat meals down. But I’m not fussed since I know I’m growing very well

Today was delts traps and abs and it was a really good session. I felt stronger , fuller, more pumped. Ever rep just felt super precise and effective

I can’t complain at all about training right now

Even been managing a 20-30 minute nap some afternoons. Now that’s a hard task when you have 2 kids under 4 lol

Delts traps abs
Side lateral panatta mahcine 3 x 8-12
Smith upright rows 3 x 8-12
Reverse pec dec 4 x 10-15
Smith high incline presses 3 x 10-15
Cable shrugs 5 x 8-12
Laying leg raises 4 x 10-16

[Sasan Heirati]

270 today . Still climbing. I’ve average 5 lbs gain every week for the last 8 weeks… greedy Sas haha

When I did check in pics for myself at 265 lbs it was still impressively lean.

I’ll do some pics for 270 lbs in 2 days and see how they look

Impromptu rest day today. Too my car for a service and health check to a specialist 70 miles away but ended up being there all day as I needed them to check something

2 off plan meals. 3 regular meals and 15k steps so hence the off plan.

Back to it tomorrow

[Sasan Heirati]

267.8 today. Yesterday was rest day. Start foods but had 750 carbs instead of 850

I feel big. My resting heart rate is another higher and I am getting out of resting easier, nothing crazy yet but something I’ve noticed. I’ll add more walking with the dog/ I’m lean so I still feel great

Leg day today was fantastic. I went super hard, was limping to the car park haha.

Upped carbs post workout to cover it; 300 carbs. So I’ll go over 950 carbs today

I might even throw a burger and fries meal in tonight for the extra calories and gains : D

Legs

Laying leg curls 3 x 8-12

Seated leg curls 3 x 8-12

Kick back machine 2 x 10-15

Leg press 3 x 8-15

Leg extensions 4 x 10-15

Adductors 3 x 8-15

Do you Think its make sens to do

Lying leg curl

SL Lying leg curl

Lying DB leg curl

IF i have only lying machine for hammie or do only one variation with more sets[/quote]
I think it’ll be better to do more volume on laying leg curls. Not sure what SL is? And
I don’t think DB leg curls are stable enough to really overload the hamstrings.
Make add a stiff leg deadlift / rdl ?

[Sasan Heirati]

267.8 today. Yesterday was rest day. Start foods but had 750 carbs instead of 850

I feel big. My resting heart rate is another higher and I am getting out of resting easier, nothing crazy yet but something I’ve noticed. I’ll add more walking with the dog/ I’m lean so I still feel great

Leg day today was fantastic. I went super hard, was limping to the car park haha.

Upped carbs post workout to cover it; 300 carbs. So I’ll go over 950 carbs today

I might even throw a burger and fries meal in tonight for the extra calories and gains : D

Legs
Laying leg curls 3 x 8-12
Seated leg curls 3 x 8-12
Kick back machine 2 x 10-15
Leg press 3 x 8-15
Leg extensions 4 x 10-15
Adductors 3 x 8-15

[Sasan Heirati]

265 today today fried chicken went down a treat cos todays chest session was fantastic.

Strongest I’ve felt in a long time.

Back to regular diet today, 350p 850c 60f

Apart from my gut feeling quite big tonight the day from all the food, I still don’t feel / look too soft or fat. Obviously lot really lean, but still have all my abs and a few faint glute lines

So we keep pushing

Chest and calves

Standing calf raises 4 x 8-15

Smith flat press 3 x 10-12

Incline hammer 3 x 6-10

Decline machine press 3 x 8-12

Cable fly 3 x 8-12

Pec dec 1 x 15

Hi Sas i watched your chest workout and also Luca Back workout, your FIRST set was The heaviest like 140 for reps on Smith and then you do 120 and 100 do you prefer this style then typical pyramid weight progres or this is Better for chest for example in your opiniom ?[/quote]
I don’t have this set style everytime. I go by how I feel, so IF that 140 felt easier, then I light wine either stayed with 140 or even added weight. So depends on my strength, energy, how much joints feel etc etc. that day if I stayed at 140 or added weight, I wouldn’t have got enough reps or quality reps. Make sense ? I go by feel a lot

[Sasan Heirati]

Apologies I didn’t mean bad ratio , I meant a strong ratio where estrogen might be suppressed

[Sasan Heirati]

Steroids and estrogen levels directly affect hair. Hence hair loss / growth etc. low estrogen is linked to dry hair.
You’re running a bad ratio of testosterone to mast & primo so
It would explain it. But as always, get bloods done and see where your hormones are. And follow Meg’s advice on shampoo etc

[Sasan Heirati]

265 today today fried chicken went down a treat cos todays chest session was fantastic.

Strongest I’ve felt in a long time.

Back to regular diet today, 350p 850c 60f

Apart from my gut feeling quite big tonight the day from all the food, I still don’t feel / look too soft or fat. Obviously lot really lean, but still have all my abs and a few faint glute lines

So we keep pushing

Chest and calves
Standing calf raises 4 x 8-15
Smith flat press 3 x 10-12
Incline hammer 3 x 6-10
Decline machine press 3 x 8-12
Cable fly 3 x 8-12
Pec dec 1 x 15

[Sasan Heirati]

264 today so held after 2 rest days and last nights cheat night

2 rest days were perfectly timed, had an awesome back session today , one issue I am starting to see rise is my left ark bicep / forearm tendinitis. Common issue

So I think in gonna put a mid week rest day in. Wednesday. So legs will be just one day

I’m gonna try anyway, really enjoy training every day in the week right now. So we’ll see

Either that or reduce volume a little this week

Food wise, gonna throw in another cheat meal tonight. I want my back to have every chance to recover and grow, since last nights cheat didn’t bump me up, and it’s chest day tomorrow, I’m gonna go for it tonight

Probably a big bucket of fried chicken and some fries.

If I’d gained a couple lbs today I probably wouldn’t cheat, but I feel it’s needed : D

Back and abs
Superset low row cybex with cybex pull down 3 x 10-12
Seated chest supported row 3 x 7-12
Panatta iso pull down 3 x 6-12
Db row 1 x 6 (arm tendon hurting)
Wide grip pull downs 2 x 10-12
Deadlifts 3 x 8-12
Rope ab crunches 4 x 10-20

[Sasan Heirati]

264 lbs today. Holding still even with the travel yesterday.

Rest day number 2 today. Definitely a good idea taking 2 days off training back to back. I’m really tired today so it’s been nice to do nothing

I’ve leaned that when traveling / in the road. It’s always wiser to write tone down the training or rest all together.

Sunday cheat night tonight going for pizza again I’m addicted that’s the 3rd pizza cheat in 7 days lol.

Big back day tomorrow so every calorie counts

The rebound “honeymoon” phase definitely over , that full vascular pumped look is fading. And that’s cool cos it’s time to get huge.

I’ve only every once when above 270 lbs in 2017, so it would feel cool to see that again and in better condition this time

[Sasan Heirati]

264 yesterday and today so holding likely back at this higher

Loooong way to go. But a great start to this off swaps. I expect things to slow down a bit but we’ll see. Then it’ll be a slow uphill climb to get as much new muscle tissue on me as possible by next year

Quad focused legs yesterday
No training today since I had a meet and greet at a gym down south. Samson Dauda was there too and it was so cool getting to catch up with him and his wife.

He’s a great champion, and someone I love to see represent the sport. Not sure huge and insane shape but a gentleman and professional too. He motivated me a lot. And his dog awesome lol

So rest day today plus some road trip treats. Haribo , flapjacks and coffee : D

Tomorrow I’m gonna see how I feel , might take a 2nd rest day. Make sure you tendons stay pain free.

But I’ll see how i feel.

Quads yesterday
Leg extensions 3 x 10-20
Hack squats 3 x 8-12
Single leg leg press 3 x 10-15

[Sasan Heirati]

New weight high today 264.

850 carbs and 65 fats seem to hit the spot

Today was my mid week cheat, I was very naughty and went for pizza. Naughty according to the bodybuilding purists. For me it’s just some extra carbs and fats haha

I digest pizza well. So I don’t mind. I had dough balls, pepperoni pizza and ice cream. Had it 3 hours ago and I’m ready to eat my next meal

Had a mega delts and traps session today too. One of those where I did my first warm up and I was super pumped up felt great

Condition is definitely dropping but that’s absolutely fine. As long as I’m growing don’t care how soft I get.

It’s time to get huuuuge

Delts and traps
Reverse pec dec 3 x 8-15
Smith upright rows 3 x 10-12
Db fly 4 x 10-12
Panatta fly machine 3 x 10-15
Cable shrugs 3 x 10-12
Db shrugs 3 x 12

[Sasan Heirati]

262 today so back up. This is heaviest I’ve been since the show.

Feel really good, feel full and pumped even straight out of bed

Carbs upped to 850 now.

Pro – 350
Carbs 850
Fats 60

I’ll stay here for a little while.

Still 2 cheat meals per week. Sunday being relaxed most of the day

Every feels GREAT. Zero complaints. For today anyway lol

Today was hamstrings glutes and calves.
Felt amazing. Connection , pump
, strength, all up

Laying curls 3 x 10-15
Seated curls 3 x 8-12
Machine kick backs 3 x 8-12
Deficit stiff deads 3 x 8-12
Standing curls 2 x 10-12
Donkey calf raises 6 x 10-20

[Sasan Heirati]

No weight today. I forgot to jump on the scales haha

Last 2 days my alarm has woken me up. Before that, I’ve been waking up below my alarm for months. So my sleep is getting longer.

And during the day. At least after the gym all I want to do is sleep lol. So
I’m definitely on the right path to growing

Great chest session today gave the barbel flat bench a go. Got 150kg
For 5 and 120 for 20. I’ll take those numbers considering I haven’t touched flat bb bench for over a year

Got a tub of halo top ice cream
For tonight to top up the calories with my last meal

I will grow dammit lol

Chest and calves
Standing calf raises 4 x 10-20
Flat bench 2 z 5-20
Incline hammer strength 3 x 8-15
Decline press machine 3 x 10-12
Dip machine 2 x 8-12
Cable fly 3 x 10-15

[Sasan Heirati]

Fun day Sunday yesterday. Rest day with 2 off plan meals. A lot of food. I won’t up 262

Have meal 1 and 2 a usual. Lunch at mums chicken lamb rice ice cream. Meal 4 was regular and 5 was 1 x 14” cheesy garlic bread, 1 x 14” ham and pineapple pizza , 1 tub of Ben n Jerry’s, 3 whjte chocolate cookies with peanut butter poured on top

Somehow I dropped down to 259 today. I think I gained 4 lbs from Saturday to Sunday of water. Not sure why

Back day today and I felt some aches and pain in my joints mainly shoulder and elbow / bicep forearms.

So I might tone l things down if this doesn’t go away. Take a few extra rest days. But I’ll see how tomorrow goes

Food right now
360p 800c 60f
+ 2 – 3 cheat meals weekly

Back and abs
Wide grip pull down 3 x 8-12
Seated chest supported row 3 x 6-12
Panatta iso pull downs 3 x 8-15
SUPERSET Chest supported low row with neural grip pull downs 3 x 10-15
Deadlifts 3 x 10-12
Rope ab crunches 4 x 10-15