[Sasan Heirati]

As Jordan says I think it’s very individual. For me, flat bench press helped me build a lot of my chest delts and triceps. It’s a killer movement for me. But after a few years my shoulder started to take the hit so it became less effective and I moved over the smith and machines

Bb squat was OK for me to build my core , lower back and leg STRENGTH, but did nothing for me in terms of quad ham and glute hypertrophy. My legs developed most when I switch to mostly leg presses and hack squats and some smith too

[Sasan Heirati]

Great delts and trap session today with some calves. Felt super strong and full.

One thing I’ve change diet wise last week or so is I’ve added fillet steak in daily which always helps my recovery and strength so that’s staying

Last night’s Halloween edition Krispy Kreme doughnuts helped too : D

Cool day on the road tomorrow. Doing a seminar and live training session with Samson Mr O down in Wisbech at a gym. Excited for it. Samson is extremely awesome. True gent and perfect ambassador for our sport

I’ll feel tiny hahaha

Delts calves
Standing calf raises x 5
Reverse pec dec x 3
Db side laterals x 3
Smith upright row x 3
Seated shoulder press x 2

[Sasan Heirati]

Legs today went extremely well. Still on a run of some cool training sessions at the moment even if the body weight isn’t budging lol

Felt strong. Felt a little flatter then usually due to yesterdays rest day low calories food.

But strong and pumped none the less

PEDS

800 test 300 eq,

Gh at 10iu before bed x 5 days weekly

No AI yet

No insulin

Insulin would help me gain some more, but I don’t like how it makes me feel. Gut doesn’t feel right with it

Leg day

Laying curls x 4

Seated curls x 2

Glute drive x 2

RDL x 2

Leg extensions x 4

Leg press x 2

Adductors x 3

Abductor x 3

are you doing 800 test with 300 eq in one shot weekly or do you split them up Sas?

thanks![/quote]

One shot for now buddy. Much prefer least shots possible lol [/quote]

never experienced sides by pinning less often?

what re your spots to pin sir?[/quote]
No sides for me no. Been
Pinning less often for about 10 years now

I rotate glutes, rear delts and side delts

[Sasan Heirati]

Definitely interesting to me also as I’m approaching 40, won’t be doing this much longer…. I have to agree with Jordan. For 6 years I tried to stop. But I learned that there’s definitely a balance i have to choose that’s going to give ME the better quality of life.

Your doc does make sense. Anything that makes you feel higher then average / natural, will come with side effects.

For me, and btw I have a very addictive personality, and I’ve been down the abuse route too… for me I’ve made peace with the fact I need a little “higher” … since I was 13 I wanted to be stronger and bigger then my mates, my cars have always been modified / enhanced… even my dog was a 60kg bear lol… it’s who I am and if I totally drop some of these, I become quite numb / unhappy and if I’m unhappy inside , then I become a lesser dad, partner, friend, son, coach…. Etc etc and this I know for sure will shorten my life anyway even if I’m physically healthy

So it’s the trade off that you need to decide. Hope you get the answer you’re looking for mate

[Sasan Heirati]

If quads are a strong point, and they are progressing nicely with current volume on them, then maybe give volume to other parts that need it more first, see how recover and progress is with those changes then maybe bump this up later… j

[Sasan Heirati]

Decent leg session today. Not quite as good last few. Unsure why.. my tendons at the back of my knee were quite sore sold ham curls and my right knee hurt a lot during leg extensions, which led me to go easier on leg presses. And generally lowered volume throughout

Maybe a care if taking it a bit easier next 1-2 leg days

Otherwise all good

Tonight treat is some Halloween edition Krispy Kreme donuts : D

Happy Halloween folks

Legs
Laying curls x 1
Rdl x 2
Leg extension x 4
Leg press x 2
Glute drive x 2
Adductors x 1
Abductors x 1

[Sasan Heirati]

Might be a case of over stretch and causes some sort of trauma.
Doesn’t sound like a tear (but if you’re unsure then definitely go see someone) I would just get straight in and micro load it . Slow reps. Get blood flow in there asap

[Sasan Heirati]

Control it that’s all. Like Meg says

I personally hate slow eccentrics unless I’ve got an injury.

Control doesn’t have to mean slow. Just as long as you have control of the weight and it’s safe then all is good

[Sasan Heirati]

Start with 6. Run it for 2 weeks and see how recovery / performance is, then if all is good, go to 8 and see how you get on

[Sasan Heirati]

Rest day today not a great deal to report.

I went to this hall near my parents house. Been before as a kid but took my 2 sons today for a witch trail, it’s like 600 year old house, I love that kind of history. Knights suits, dungeons, huge dining tables etc lol

Then tonight went for a mean steak with a friend. For a big 1/2 kg T Bone , was incredible

And obviously work etc in between.

Great rest day: lot of food.

Ready for a big leg session Tomorrow

[Sasan Heirati]

Lower volume as you said.
Take an extra rest day.
Try and improve your sleep.
You might even need a 1-2 weeks of lower volume on pressing to help recover

[Sasan Heirati]

Another solid day today. Chest.

Last nights humongous bowl of pasta boost my strength and pump crazy haha
Got 8 reps on 4 plates per side flat smith. Then 20 reps on 3 plates per side. Then maintained high strength throughout the session. Even though focus was volume

It was 300g fillet and sirloin steak, 300g (raw weight) wholewheat and white pasta mix, mozzarella cheese , Oliver oil, aromat seasoning , salt n pepper

Will be repeat this meal much as I can

Happy with sessions.
Happy with cycle / gh. (Posted above)
Happy with calorie intake (6509-7000)

Weight scale isn’t moving alot but it’s moving. And it’s solidifying

Its slow and steady, but I’m growing

Chest and calves
Flat smith x 2
Incline smith x 3
Decline machine x 3
Incline hammer x 3
Cable fly x 3
Leg press seated toe press x 6

[Sasan Heirati]

Legs today went extremely well. Still on a run of some cool training sessions at the moment even if the body weight isn’t budging lol

Felt strong. Felt a little flatter then usually due to yesterdays rest day low calories food.

But strong and pumped none the less

PEDS

800 test 300 eq,

Gh at 10iu before bed x 5 days weekly

No AI yet

No insulin

Insulin would help me gain some more, but I don’t like how it makes me feel. Gut doesn’t feel right with it

Leg day

Laying curls x 4

Seated curls x 2

Glute drive x 2

RDL x 2

Leg extensions x 4

Leg press x 2

Adductors x 3

Abductor x 3

are you doing 800 test with 300 eq in one shot weekly or do you split them up Sas?

thanks![/quote]
One shot for now buddy. Much prefer least shots possible lol

[Sasan Heirati]

Today I’ve felt really good. Can’t quite put my finger on why, generally just hungrier, less bloated, strong in the gym… I think it’s a combo of the CPAP sickness I had fading more, the current dosages of peds being just right (felt like dog shit on higher dosages now that I can compare) as well just holding 275-280 lbs , auto regulating my meals (not forcing a big meal if the last hasn’t fully digested yet just it’s time to eat…)

I feel fatter for sure obviously cos I’m
Lower drugs. But the trade off is better digestion, better sleep, and still gaining
Muscle

AND if I don’t use high amounts of PED’s , and still progress, Come prep My body will be healthy enough to handle what I throw at it

Anyway awesome back day

Great day off eating

Tonight’s big meal is a very large plate of steak and fries

Back and abs
Close grip pull downs x 3
High row: single arm x 3
Seated chest supported row x 3
Low row single arm x 3
Seated cable rows x 3
Rope ab crunches x 4

[Sasan Heirati]

Agree with kuba and Clare. Endless benefits i never go without. Helps my gut a lot:

I take 3 dosages. Morning afternoon and night time. 5g