[Sasan Heirati]

Agree with Jordan. My coaching has been about as basic as it gets for the 8 years I’ve been doing it. But as long communication is perfect, I’m helping my guys with the best of my ability, and if there’s something I don’t know I go learn about it, then it’s all I can do and I’m happy. It’s done me very well
So see

[Sasan Heirati]

Full Rest day today

Appetite higher. Joint pain a little less but still quite high. Sleep last might was great again.

Today I went on a 45 minute walk with my dog, mrs and youngest. Otherwise been sat around mostly working.

Feeling better ! I am lighter for sure. But I feel leaner too due to eating less

That motivation to train is still low. So I am hoping it’ll come back by end of this week.

[Sasan Heirati]

Hello sas, you wrote you had some joint problems before. What can i do when i have shoulder pain from all pressing movements? Tried higher rep ranges but still not getting better…Not training at all is not an option of course…

Try getting some extra deep tissue work Paul. This always helps me. Deep / forced stretching at the end of every session. Increasing join supps like Join In , osteo and cure coming by tbjp help me too.

Try vary your exercise selection, rep speed, range of motion.

Watch my YouTube delt day videos . I’ve been working around bad shoulders for 8-9 years now [/quote]

8-9years😂 i feel better now haha

Do you still have shoulder pain?[/quote]
😂 , yes mate so my right shoulder has been in pain for all those years, can do much of anything overhead, recently my left has started to ache too.

To be honest I can’t remember the last time I was pain free lol

[Sasan Heirati]

Day 2 of “recovery week”

Did chest. 3 movements. 2 sets each. No where near failure.

Today I feel a little less joint pain. Last nights sleep was improved. So we are progressing. Still a lot more recovery time needed but this is a good start.

Totally food intake is lower. But if I fancy a snack I won’t deprive myself. Mentally resting is also on the cards this week

No extra activity. Just keep the training going but super light kinda like “active recovery with weights”

Thinking of 2025 shows more often now. I won’t mind hitting the season hard with a couple big USA shows before the Europeans. So I’m mulling over that idea… will keep you guys posted

[Sasan Heirati]

Rest day yesterday totally family day

Was gonna rest again today (recovery week) to try help joints, fatigue but decided to go in and just do a super low volume super light back and abs to keep the blood flowing.

Im glad I went in. And it confirmed I need a lot of rest at the moment cos elbows, bicep / forearm tendons and both shoulders are ruined at the moment

Food is slightly lower

450p 400-500c 120-130f

Cycle same
800 test, 300 eq, 5 gh (5days)

[Sasan Heirati]

Hello sas, you wrote you had some joint problems before. What can i do when i have shoulder pain from all pressing movements? Tried higher rep ranges but still not getting better…Not training at all is not an option of course…

Try getting some extra deep tissue work Paul. This always helps me. Deep / forced stretching at the end of every session. Increasing join supps like Join In , osteo and cure coming by tbjp help me too.

Try vary your exercise selection, rep speed, range of motion.

Watch my YouTube delt day videos . I’ve been working around bad shoulders for 8-9 years now

[Sasan Heirati]

Another cool day for me today. Did a seminar again with mr O Samson and his wife Mel. Here in south Manchester this time at the gym I usually go to

What an inspiring couple.
If any of you ever get the opportunity to meet Samson, trust me do it.

Before the seminar I trained arms but the gym was super busy so didn’t get my usual session in. Which is ok for I’m def hurting right now my joints are bad

So recovery training starts Monday. Lots of rest days, low volume session, clean diet. Reset and go again

[Sasan Heirati]

Another rest day today. Was totally battered after yesterday’s leg day even though I lowered the volume.
Last night I was extra sore and my sleep was terrible so I’ve decided to back off quite a bit

Might drop down to 4 training days for a few weeks. As well as lower volume

I want to be as refreshed as possible going into the new year so I’ll take as much rest as I need so I go full pelt in January

Waiting to see the 2025 calendar now to see where / when the shows are so I can
Set my mind on the first one

Lower food day today too.

Arms and delts tomorrow then rest again on Sunday

[Sasan Heirati]

Leg today was iffy. Felt quite a lot of extra
Pain in my knee tendon, back of the knee
Ligaments too

Also during night and early morning when I get up I’m in quite a bit of pain so going to stop back training volume and load for 1-2 weeks for sure. Let recovery catch up

Still a good session though

Food going in well. No cheat meals all week, but still having cookies / muffins daily to boost carbs and fats

I actually feel leaner

Legs
Laying ham curls x 1
Seated ham curls x 3
Glute drive x 2
Rdl x 2
Leg press x 3
Adductors x 2

[Sasan Heirati]

Rest day today

Dropping calories a good chunk too to give digestive tract a rest

Hitting around 4500 cals instead of the usual 6500

Spent the day working and time with my family : )

[Sasan Heirati]

Hello sas,

May i ask why you stopped working with aceto when the progress went really well?

Hi Paul. I go into a lot of detail in an earlier post but long story short I just wanted to take control.

Nothing wrong with Chris. I just think
After having 6 years off competing, having 2 kids, a busy business… I have become quite uncoachable

I’ve always admired those who
Self coach. Some of the legends from 80’s / 90’s that I grew up watching coached themselves . So it’s
Something I’ve always wanted to try

Plus, it makes me learn and try more, which makes me a better coach.

And it’s a challenge not many pros can mentally handle, so I wanted to conquer it 😀

[Sasan Heirati]

Still not weighed in yet but the “tighter diet” is going ok. Boring. But ok.

I’ve switched my meal 1 and 2 (pre and post) to shakes for now. Whey oats honey blueberries banana beetroot powder and a muffin or doughnut on the side
These 2 meals together give me around 100p 500-550c 70f

Blended. Nice easy calories

Intra I’ll when 30-60c

Then 2 x steak meals , 1 with rice and other with a bowl of granola. Maybe another doughnut / cookie / muffin.

Whey shake before bed

Giving me around 400p 800c 120/150f

Did chest day with big Viking Josh Maley today for his YouTube: lot of fun, he’s a great guy in every way. We’ve known each other for 12 years now

Chest and calves
Flat smith x 2
Incline nautilus x 3
Pec dec x 3
Decline seated superset cable fly x 3
Seated calf toe press x 5

[Sasan Heirati]

I’d stick to what’s worked for over half a century. Not what a small guy is saying all of a sudden. Keep it simple buddy

[Sasan Heirati]

First day today of tightening things up a little

Goal now isn’t really to cut or drop a ton of weight , but this will happen anyway, want to just solidify where i Am.

Stay around 270-280 lbs but get a little fitter , little hungrier and healthy as I can.

Dosages aren’t high so they can stay where they are

I’ll lower the junk food calories and increase healthier ones , I want to do
More oats and fillet steak. Not sure why haha

Carbs will stay high, 700-800g, but I will taper them off a little towards bed , just so I can bring blood sugar and insulin levels down for some of the day. This always feels healthier for me

I’ll post a typical days food menu later on

Back day felt awesome

But I did pull my left rear delt during isolateral high rows

Tomorrow I am training chest with big Josh Maley. He’s filming it for his YouTube channel, it’s a new series where he travels around and trains with different bodybuilders/ pros and see how they each train. To show the variety. Great idea !

Back and abs
Straight arm pull overs x 2
Close grip pull down x 3
Iso lateral high rows x 2
Unilateral high rows x 2
Seated chest supported rows x 2
Wide grip pull downs x 2
Neutral pull downs x 2
Rope ab crunches x 4

[Sasan Heirati]

Awesome day yesterday. Did a seminar with Samson, then he posed for us, then he put me through a chest session

The chest session was almost identical to what I do. We did incline smith press, incline machine, pec dec… using techniques like straight sets mostly, then some drops / pauses reps to push further on last set

This is the best bodybuilder in the planet. And the session. Was extremely simple, short rest periods, chasing volume / failure / pump and using weights as heavy as we can in that given moment.

Rest day today. I’m absolutely wiped out from 8 hours driving yesterday

And I’ll likely weak tomorrow for back day haha

Samson had some encouraging words for me. He said just get out the and compete till you win. Dont even need more size. And he’s right

Which also helped me
Decide my next step for this off season,
Gonna stop forcing weight gain so hard for a few week, clean up diet, drop some water / fat, then maybe push one last time over Xmas before new year / new prep

Can feel my midsection is always stretching now and I can’t afford to blow my gut out . So need to keep that in check