[Sasan Heirati]

So post high day weight went up 1.5 lbs yesterday

Today back down to 237

Now I try get lower then my previous low which was 235.

But more so then the weight loss, I’m hardening up , looking bigger so is weight doesn’t drop that’s also ok

Carbs are down to 180
Cardio 40

Yesterday was back (width) rear delts and abs
Cable pull overs 3 x 8-12
Face pulls 3 x 10-15
Hammer S single pull downs 3 x 8-10
Hammer s chest supp row 3 x 8-10
Hammer s single rows 3 x 8-10
Db row 3 x 10-12
High row 2 x 15-20
Rope ab crunches 4 x 10-20

[Sasan Heirati]

Much better session today. I had 200 carbs at meal 1 then trained legs.

Yesterday I push 200g carbs to my last 3 meals to try replenish for todays leg day and it helped a lot

Still not an amazing session but way better then the last few days

800 carbs by end of today will put me in a better position to keep pushing the next few days

Legs and abs
Laying ham curls 3 x 8-12
Seated ham curls 3 x 8-10
Standing ham curls 2 x 8-10
Adductors 2 x 10-15
Leg extensions 3 x 16-20
Hack squats 3 x 10-12
HS leg press 3 x 6-10
Single leg leg press 3 x 12-15
Hypers 3 x 10-13

[Sasan Heirati]

So 250 carbs yesterday and 30 cardio. Fatigue has eased off a bit so I can start to go harder in the gym again

Today is high carb day. Shooting for 800-900g by end of the day.

No cardio today

Leg day later this morning

Yesterday’s chest day was pretty feeble. Zero energy or pump and my left old pec tear was hurting so I cut it short. 3 exercises and 3 sets each.

Hopefully today will be a better day

[Sasan Heirati]

Big drop after Sundays rest day down to 235 yesterday

Today back up to 237

Hardest and toughest I’ve been so far. I can start to see glute lines going up my glutes instead of just at the bottom

Chris has upped carbs to 250 for now after being on 100 for 8 days.

Cardio is down to 30 minutes from 60

Helps cos fatigue is insane right now. But we keep working

Back day yesterday. Was good but still very careful with my lower back. It’s annoying me but it’s getting better slowly

Wide grip pull downs 5 x 10-15
High row 3 x 8-12
Panatta t bar row 3 x 8-12
Panatta single pull downs 3 x 6-12
Rope pull overs 3 x 10-15
Rope ab crunches 3 x 15-30

[Sasan Heirati]

Hey Sas. Nice following your stuff. In regards to oats I wonder how you eat your outmeal for taste. Water and sweetener?

I love oats. Im the oat kind lol. Either I add sweetener and cinnamon.
Or I add sweetener and zero calories golden syrup. Or I add sweetener then sprinkle the TBJP chocolate flavoured superfood power over the top and sometimes I sprinkle whey.

But mostly I like it simple so some sweetener and cinnamon.

Off season I pour honey over it.

[Sasan Heirati]

Dropped again 237 today

Fatigue is insanely high. Can barely walk today. Oh the joys haha

This is more like it

Rest day today. Chris is happy with pics again. Given me a moderate carb day tomorrow. Not a lot of carbs 300 ish just to keep me going

All systems go now

Son’s 4th bday party today we rented a hall with a bouncy castle. I took a couple
Scoops of DNFM pre workout to get myself of the coach hahaha

Other then that not much to report

[Sasan Heirati]

238 today

Chris is happy with today’s pics. Says I’m bigger denser and harder

I feel it too for sure. This part of prep where body fat is getting low and PED’s creep up, weight does drop as much. But look gets harder.

I’m happy.

Arms today was good. Lower back feels much better today. Spent last evening with my massage gun and shiatsu cushion but trying to use movements where my lower back didn’t do much today. So had to skip all my favourite basics

Arms and abs
Hammer preacher curl 4 x 8-20
Cable curls 4 x 8-12
Rope hammer curls 4 x 8-15
Rope tricep extensions 4 x 8-20
Close grip smith 4 x 8-15
Underhand single cable extensions 4 x 8-12

[Sasan Heirati]

Dropped again to 238 today.

Dont feel leaner today but I feel lot like fatigue / hunger so I’ll expect to fill up again soon.

There should always be a balance between pushing yourself so that there is consistent fat loss as well as fatigue. When fatigue gets too far ahead of fat loss, time to switch it up a bit

Easier said than done. As a coach I can see clearer on my clients, on myself it’s harder to see what’s why I let Chris call the shots

Having said that, I’d like to prep myself at some point for show. That’s always intrigued me

Lower back is quite painful right now I’m assuming just a lot of tightness and not enough rest. So Sunday (in 2 days) I’ll take a rest day since it’s also my son’s bday party

OK delt n traps session today. Back limiting me

Delts n traps
Seated smith press 4 x 12-20
Seated side lateral machine 4 x 8-12
Db side laterals 4 x 10-15
Rope face pulls 3 x 8-12
Reverse pec dec 3 x 10-15

[Sasan Heirati]

New diet and cardio kicked in instantly dropped almost 2 lbs and feel much sharper today

Chris very happy with pics.

Fatigue and appetite are both running quite high now. Got their claws in me all day long. But in a crazy way I like it cos I know I’m getting leaner by the hour : D

Big leg session today. Didn’t have anything left in the tank by the end of it.

6 weeks 3 days out

Legs
Laying ham curls 4 x 10-20
Leg press 4 x 12-20
Leg extensions 5 x 15-20
Lunge walk 2 x 20 steps
Leg press horizontal machine 4 x 10-15
Adductors 3 x 8-15
Abductors 3 x 10-15

[Sasan Heirati]

New diet and cardio for training day

Meal 1
2 egg, 8 egg whites, 120 gr oats

TRAIN

MEAL 2
200 gr potato, 300 gr chicken pre cooked

MEAl 3
70 g protein from whey

MEAl 4
300 gr fish, veg

MEAl 5
300 gr chicken, veg

60 cardio

MEal 6
325 gr fish veg

[Sasan Heirati]

Holding 240 lbs now so Chris has turned up the heat cut carbs down to about 100 and doubled up on cardio to 60 mins

Bring on the shreds right : D

Today’s chest session was another good one.

Basics again, head and butter movements. Lifted as much as I can, in my chosen rep range.

Really having fun with the training. Trending back towards what I did to build my physique in the first place, and it feel right

I’ll copy new diet into the next post

Chest day
Flat smith 3 x 8-12
Incline smith 3 x 8-12
Decline smith 3 x 8-12
Decline Atlantis 3 x 6-10
Cable flye 3 x 10-20

[Sasan Heirati]

Guess I’m playing devils advocate here : D I can’t stand primo for myself. Dont like how it makes me feel, I don’t see much vial difference compared to mast, I can use less oil with mast for same if not better gains. And mast is cheaper. Plus I don’t see a benefit blood work wise.

But like with anything, it’s person dependent so trial them and see how you get on

[Sasan Heirati]

Couple lbs back down today. To 240

Over the last few days, winsterol and Tren have gone in so that can mostly effect weight fluctuations

Either way, today is my best look again, harder, more dense, tighter.

Both me and Chris are happy

Still riding to low carb days, 300 carbs with 30 mins cardio.

Usually at 6 weeks out I’m on more cardio and less food. But it can change

Generally feel good. Hungry all the time but that’s a given. Could be worse

Back and abs today
Wide grip pull downs 3 x 8-12
Underhand grip pull downs 3 x 8-10
Neutral grip pull downs 3 x 8-10
Close grip pull downs 2 x 8-12
Seated hammer strength row 3 x 6-12
Single arm hammer st row 3 x 10-12
Single hammer s pull downs 2 x 8-10
Rope crunches 5 x 10-20

[Sasan Heirati]

Forgot abs…. Rope crunches 4 x 10-15

[Sasan Heirati]

Weight jumped 2 lbs today. One of those random prep weight jumps I guess. Could be fluid / sodium / fibre etc…. Cos of insane hunger I am having extra veggies so matey that.

Also I take all my injectable anabolics on a Sunday, so sometimes weight fluctuates on the Monday / Tuesday

But I feel I look better, harder, more dense today.

See what Chris says he’ll reply shortly I’m sure

Still checking in with Chris daily. Given rule this prep is every day check ins.

Arm training today with some abs. Kept it fast and pumpy. Heavy as I can (curling 27.5kgs and tricep extensions with most stack machines) but shortest rest times of all my sessions. That’s how I prefer arm days. Great session

Feel like I’m improving all the time right now

Arms and abs
Db curls 5 x 6-12
Single preacher curls 4 x 8-12
Db hammers 4 x 8-12
Rope extensions 4 x 10-20
Ez bar push downs 4 x 10-15
Single cable extensions 4 x 10-15
Cable curls to the head superset into close grip press-ups 3 x 10-15