[Sasan Heirati]

248.8 today so almost back down to lowest weight and eeeasy the sharpest I’ve been. Skin is thin everywhere. Vascular everywhere. Glutes are pretty much in. Lower back / lower lat indent is sucked in.

I’m pretty much switched off emotionally. I leave everything to chris. If he’s happy then perfect.

Reason I don’t pay much attention to how I PERSONALLY feel right now is cos I just stay stress free and focused this way. Calm and zen, this always helps my look and presentation come show day

The second I get off stage and the show is done, that’s when I’ll start to switch back on and evaluate how I feel / see things

I probably just sound like a crazy person haha

Anyway. High carb day today going down well. Still hard to eat all
This food. Never thought I’d say that at under 2 weeks out. Usually at this point I can do 2000g carbs and be ready for more lol.

Also never thought I’d be this strong in the gym and be able to train this hard either.

Shows how fresh Chris has kept me.

Awesome back session

Zero complaints

1 week 5 days out

Back and Abs
Wide grip pull downs 4 x 8-15
Neutral plunk downs 4 x 6-12
Hammer strength single pulls 4 x 8-12
Db rows 3 x 8-15
Bb rows 3 x 8-10
Single low row 3 x 10-12
Rope crunches 6 x 8-20

[Sasan Heirati]

250.2 today. Crept up a touch. Leanest I’ve been all prep today. Lower back and upper glute skin is thin and tight

Can see cuts and detail all over. Feel drier

Rest day today with just 180 carbs. 30 min cardio before meal 1. Did a bit of a core circuit today for a change. I feel it helps give me better posing conditioning for when I get on stage. Engaging the core / abs / obliques whilst bringing up the heart rate forcing me to really focus on breathing , not only is it a hard workout but it really gives me endurance in terms of cardio AND mid section control.

Stuff like planks , sit ups variation, leg raise variants etc etc obviously not something I’ll do daily but will do a few times

And it gets me peeled even faster cos it’s hard

Tomorrow is no cardio. No t3. And high day, another 1000g carb refeed

Been hungry / tired today but had a nice day with my family and even washed my car.

[Sasan Heirati]

249.3 today so dropped 4 lbs. Feel tighter. Feel tired. Feel hungry. But feel big and strong. Just where I want to be / should be 2 weeks out

It’s a new feeling being strong in the gym this close to a show.

30 minutes cardio today. 12.5 t3. 340 carbs

Tomrow is rest day… 30 cardio, 12.5 t3, 180g carbs

At this point I’m excited of course , but also just looking forward to finishing this prep , showcasing what I’ve worked for this off season, enjoy my travels and then get some energy back.

The thing I hate the most about this part of prep is not having the energy left at the end of the day to enjoy time with my 2 boys. Just being super restricted but this is also for them.

Great session today.

Arms and calves
Seated toe press 6 x 10-20
Rope extensions 4 x 10-15
Straight bar extensions 4 x 10-15
Single cable extensions 4 x 8-12
Close grip bench 3 x 8-12
Db curls 5 x 6-10
Hammer bar curls 5 x 8-12
Machine seated curls 4 x 8-12

[Sasan Heirati]

253 today so up 4 lbs after yesterdays 1000g carb refeed.

Today has been a 600g carb day

Tomorrow Chris has given me a low day so 340 carbs , 30 cardio before meal 1 and 12.5 t3

So I think we dig again for a few days and take some more fat off

2 weeks to go. I’m gonna be peeled and I’m gonna 10+ lbs bigger then last show. EASILY

Shoulders and calves today
Standing calf raises 6 x 6-15
Db side laterals 5 x 8-12
Barbel upright rows 5 x 8-12
Dh shrugs 5 x 10-15
Barbel front raises 4 x 8-12
Db bent over rear laterals 4 x 10-12
Rope face pulls 4 x 10-12

[Sasan Heirati]

249.5 today up a lb after rest day

Big high carb day today. Going down a treat. I’m always so warm on these days lol

Chris is SUPER happy today with both my fasted pics and post workout
Gym pics.

He’s asking for TWO CHECK INS EVERY DAY. He is on it

Leg day was awesome. Mentally felt
Quite slow / deflated to start with but started to feel better as I trained. Got 480kg for 20 reps on leg press at 5th exercise in so performance is still high

Tomorrow is a moderate – high carbs. 600g carbs tomorrow.

Never eaten this much this close to a show. Or done such little to no cardio

Legs
Laying curls 3 x 5-15
Seated curls 3 x 5-8
Glute drive 3 x 5-10
RDL 2 x 6-8
Leg press 3 x 15-20
Leg extensions 5 x 12-20
Adductors 3 x 6-12
Abductors 3 x 6-12

[Sasan Heirati]

Do u still take on clients this deep in prep? I emailed you a few days back

Yes I do . Sorry , I’ll check my junk folder cos I’ve replied to all
Emails today buddy. Let me check… can
You resend it anyway please ? Thanks

[Sasan Heirati]

248 again today. Rest day, low carbs (180g) and 30 cardio

Tomorrow is 1000g carbs, no cardio, no t3

Today has dragged. Hungry and tired but I love these days cos I know I’ll be leaner tomorrow

Hope everyone is having a great week so far : )

[Sasan Heirati]

New lowest weight again down to 248.2

Feel harder and tighter daily

Tomrow is a rest , Chris has me do 30 cardio again

Next training day (day after tomorrow) Chris has me do 1000g carb refeed, some fats too , no cardio no t3

Chris is happy so I’m happy. I don’t need to think about anything else. Just relaxing , enjoying the ride and looking forward to getting to Detroit and going for that WIN

Gonna book in for some deep tissue before the show, see if I can open up my rear double bicep shot. All other poses are bang on

Today we filmed for you guys. Cooking and eating Pre meal 1 , then chest training and some posing:

Once it’s live let me know if you like it!

2 weeks 4 days out

Chest and calves
Pec dec 4 x 8-12
Incline hammer 3 x 5-12
Flat smith 3 x 6-10
Flat CYBEX 3 x 5-12
Incline CYBEX 4 x 10-12
Cable fly SUPERSET press-ups 4 x 8-15

[Sasan Heirati]

So rest day yesterday , did a 60 min
Dog walk then just went out with the family to the park, and relaxed in the evening

Today woke 250. Lowest weight all prep. Today was 12.5 t3, no cardio and 350 ish carbs

Tomorrow Chris has me doing 30 cardio before meal 1 and zero t3

Daily changes now. 2 weeks 5 days

Still not suffering much at all.
Training performance is excellent.
Easy peasy

Back and abs today
Wide grip pull downs 4 x 7-12
Db row 4 x 10-15
Bb row 3 x 8-12
Single underhand pull down 4 x 8-12
Single low row 4 x 10-13
Seated row 3 x 8-12
Rope ab crunches 4 x 10-20

[Sasan Heirati]

Dropped a little more to 250.2 today

Chris is very happy with the pics.

I’m getting excited for this show now with seeing changes pretty much daily

Arm day , felt strong, big and full, and can see the grain coming hard now

Tomorrow is rest day. 60 min cardio. 12.5mcg t3

Arms and calves
Seated calf toe press 6 x 8-12
Close grip bb bench 4 x 6-10
Rope extensions 4 x 8-12
Single cable extensions 4 x 8-15
Over head ez bar skull crushers 4 x 8-12
Db curls 4 x 6-10
Hammer bar curls 4 x 8-12
Cable curls 6 x 8-15

[Sasan Heirati]

Decent drop to 250.8 today.

Chris’s instructions are NO T3 for the next 2 days then back to 12.5

And little increase in carbs tomorrow

I feel leaner today. Can feel it see it and my mind is slower haha love it

Still barely suffering at all it’s very odd.

Strength and pump in the gym are still super high. Which is when more odd this close to a show

And I’m still 25 kbs above last stage weight

Definitely overdieted last prep I think but also couple with a solid 10 lbs gain this past off season

Shoulders and traps today
Standing calf raise 5 x 8-12
Seated shoulder press 4 x 8-12
Db side raises 4 x 8-12
Barbell upright row 4 x 10-12
Db bent over laterals 4 x 8-12
Face pulls 4 x 10-20
Db shrugs 5 x 6-12

[Sasan Heirati]

253 today and I feel leaner with it too.

Glutes still need to come in more but not by much. Even just some water manipulation in that final week can bring them out

Overall very happy. Carbs on training day are now 340g. Protein stop 350-400 and fats around 60-70g

Leg day today was another great session. High pace, decent volume and I
Felt strong. And big

Legs
Laying ham curls 3 x 10-12
Seated ham curls 3 x 10-12
Standing ham curls 2 x 12
Glute bridge 3 x 8-12
Rdl 2 x 8-10
Leg press 2 x 10-12
Leg extension 3 x 15-20
Adductors 2 x 10-15

[Sasan Heirati]

Hi Sas

Thank you for the amazing content of this blog!

May you tell me if there is any particular reason why you keep the EQ at 200 mg looks very low dosage very uncommon!

Many thanks

You’re welcome bud ! Eq we with any compound, if a dose is working then why increase it? If someone tells you that you need XXXmg if something for it to work I would ignore them
Straight away. They’re copying someone else who copied someone else. ANY dose can work, it depends on the person , their genetics their work ethic they consistency to food training sleep etc.
Sometime I go higher sometimes I stay low
, but everytime I use lower dosage I realise I don’t think I need higher

[Sasan Heirati]

253 today. But leaner again. Changing daily right now

Chris is happy , no changes to the plan

Lower t3—- burn more fat… who knew? Haha. So many people told me “12.5mcg t3 is lower then natural production so zero point taking that it’ll slow things down” …. Well that’s no correct is it.

Starting to think I don’t even need t3

And 4 gh is the lower gh dose I’ve taken in prep since my prep work gh when I turned pro.

Crazy things are happening lol

Rest day today. So not much to report

Just a dog walk this morning, family time, some work, and chill

Makes total sense!

T3 isn’t just about how much u take – it’s how the body regulates metabolism in response to those levels so it makes sence you’re seeing better progress lowering the dose.

Lower t3 = more fat oxidation.

Goal of t3 is to increase metabolic rate and higher t3 push the body toward more glucose utlization rather than fat oxidation.

[/quote]
Yeah I find I generally do better with lower t3. Not to mention I stay filler , stronger, more energised etc. I think lot of people overdo t3

[Sasan Heirati]

You can tell me why anadrol ?you give you water retention?

Plan – 3 weeks 3 days out

255 lbs

Training day – 30 cardio

1- 2 whole eggs, 15 egg whites, 200g oats, 100g honey, 10 insulin

Train- 30c

2- 70g whey, 120g oats

3- 15 egg whites, 100g oats

4- 225g chicken, veg

5- 90g whey

Rest day

60 cardio easy

1- 15 egg whites, 150 g oats

2- 70g whey, 100g oats

3- 15 egg whites, 50g oats

4- 225 gr chicken veg

5- 60 whey

Cycle

900 test weekly

600 mast weekly

250 tren e weekly

50 anadrol with pre meal

75 winny with pre meal

20 halo pre train / 20 pre bed

12.5 t3 daily

4 gh before bed

1 adex every day

Training split

Monday – back & abs

Tuesday – chest & calves

Wednesday – rest

Thursday – legs & abs

Friday – shoulders

Saturday – arms & calves

Sunday – rest

[/quote]
Anadrol doesn’t cause me water retention. Especially when I am very lean. It gives my muscles a fuller rounder tighter look. And keeps me strong