[Sasan Heirati]

Little better again today. Didn’t use my CPAP again, pretty sure it was that causing it.

Not gonna check my weight for a few days cos it’ll annoy me lol

Anyway been able to EAT AGAIN today. So far so good. Leaning towards more appealing food choices instead of the easy regular ones. Even at the cost of gaining some body fat. I don’t care I just want to start growing again

Back day and it felt damn good after being able to eat a decent amount yesterday

Filmed it for my YouTube channel also

Back and abs
Neutral grip pull downs x 3
CYBEX low row x 3
Seated chest support row x 3
Panatta t bar row x 3
Dy row single arm x 3
Wide grip pull downs x 3
Rope ab crunches x 5

[Sasan Heirati]

Welcome Edi : )

Others will chime in with more detailed help but as a basic , deep tissue ALWAYS helps in my experience. Alongside daily forced stretching for that and its surrounding areas will go a long way before getting to more advanced methods.

I have extremely fragile and tight lower back, hamstrings, shoulders. I find a daily dose of stretching my calves, hams, glutes, lower back, lats, mid back, traps, chest, arms and quads… help keep things quite stable. This goes a long way.

Then tissue work on top with foam rollers, coach massage cushions, and a therapist when you can

[Sasan Heirati]

As Nath says, maybe test is shut down if you came off cold turkey. This can mentally affect things a lot

And motivation wise just remember why you started any of this.

None of us are motivated year round but the want and passion we have for this makes use push through those shit days till we get to better ones again

[Sasan Heirati]

So I THINK I’ve figured out why I’ve been feeling sickly on and
Off this past few days and not been able to eat properly or gain worth. Infact I’ve lost more weight so sitting at 272 today : (

Noticed I’ve had the sickly feeling even when I wake up fasted. With acid reflux. Bloating etc even if I lower food.

I’ve started using a CPAP machine 2 months ago. I wake up multiple times in the night cos it’s forcing too luck
Air in. I turn it off and on and it’s fine.

This was cos of 2 reasons, 1 it’s on an automatic ramp setting so builds pressure as you go into a deeper sleep, 2 I turn onto my face a lot when I sleep , so I think I’ve been pushing the mask causing leaks which makes the machine force more air too

It’s mouth mask too. So more air into my stomach causes the exact symptoms I’ve been having

Last night I didn’t wear my CPAP , and today the sickly feeling has almost gone.

So I’m going stop using it for now, I’ll order and nasal mask, and learn how to change the settings.

I’m hoping this is the end of the eating issues and I can start gaining again.

Anyway, rest day today

CONGRATULATIONS to Samson , the amazing new Mr O !

I’ll be doing a seminar alongside Samson next month which will be cool

Hope everyone is having a great weekend so far

I’ll check back in tomorrow

[Sasan Heirati]

275 today. Big sticking point

Hard to hit just try junk it up haha but I’ll stay patient and consistent and it’ll
Come

I need to remember this is best I’ve been off season. Last time I was this weight I was MUCH fatter: I know I am holding 7-10 lbs more quality muscle right now

So if I can just creep this up super slowly till next prep, it’ll all be wins from here

Delts today.

Kept volume low low. As elbows are extra sore right now and I was to hit some chest with arms tomorrow

Delts and traps
Side lateral panatta machine x 4
Reverse pec dec x 3
Cable side laterals x 3
Cable shrugs x 3

[Sasan Heirati]

ANYTHING can work…. Just cos someone else need a mid week rest day, doesn’t mean you have to. Best thing to do is try it. Give is 4 weeks at least and see how you feel. Are you processing ? Are you gaining / growing? Are you sleeping properly ? How’s digestion ? How’s motivation to train?

[Sasan Heirati]

Much better today.
Yesterday I ate only when I felt my gut was empty ish. So didn’t force any food.

I also added more fats to meals and lowered carbs a touch

Also upped protein. Started having a scoop of whey isolate 20-30 minute after certain meals.

By the end of the day I was ready to much sooner in between meals

Awesome leg session today. Think I trained for 2 full hours , felt like I could keep going. I’m gonna be keeping rep ranger m lower from now. Just feels better at this point

Food been going in fine today.

And tonight I’ll have a maccies off plan. 2
Burgers and 2 fries. Really top up the calories

May this continue : D

LEGS
Laying curls 3 x 8-20
Seated curls 1 x 6
Kick back machine 2 x 8
Glute drive 2 x 6-8
RDL 3 x 5-7
Leg extensions 3 x 8-12
Sled leg press 2 x 6-10
Adductors 3 x 8-12
Standing calf raises 5 x 8-12

[Sasan Heirati]

If I was you I’d definitely try changing the training style and split around. More rest days and increase calories too for sure see how this feels

[Sasan Heirati]

Rest day today. 275. Stomach feels off. Again lol. Just feel sick at the sight or smell of most meals.

So lowering food today to see if helps. No idea what it is. But need to fix it asap cos I’ll start going backwards

Last resort is a few weeks being in a calorie deficit to try reset things

But I’m hoping it won’t come to that anyway

[Sasan Heirati]

As Clare said for sure. When I was at use, there were times where I just couldn’t train as often, so I was prepared to do less training days, do more muscle groups per workout etc.
I found it best to “not be too strict” even if this sounds lazy. I used the gym as a release / stress management as well.
Had fun training and do my best food wise. It not forever and you can definitely still make progress

[Sasan Heirati]

Delts & traps sample… I don’t actually shoulder press anymore due to chronic shoulder pain, but I’ve included in this sample anyway if I was able to add them

Machine or db side laterals
3 sets 8-20 reps

Machine or smith shoulder press
2 sets 6-10 reps

Smith machine upright row (wide grip)
3 x 8-12 reps

Cable side laterals
2 sets 10-20 reps

Pec dec reverse
4 sets 12-20 reps

Cable (close grip) shrugs
3 sets 8-20 reps

[Sasan Heirati]

Back day sample

neutral grip lat pull down OR chins
3 sets 12-16 reps

Bent over B.B. row OR Tbar row
3 sets 6-10 reps

Single arm low row or DB row
2 sets each arm 8-10 reps

Under hand DY OR neutral chest supported machine row
3 sets 8-12 reps

Seated cable row
2 sets 8-12 reps

Hyper extensions body weight or weighted
2 sets to failure

[Sasan Heirati]

Same weight today. Food is a struggle at the moment so need to try get over that hump

In the gym it’s the best I’ve felt in a long time. Both strength and endurance is high

So just need to be stubborn with the food and keep chewing and swallowing lol

Sometimes need to just let the body do what it’s doing, not force it more which will only cause things to jam up and slow down ever more. Digging a hole you can’t get out of

Even if I gain 1 lb every couple weeks now , I’ll take that

Chest and calves
Cable fly x 3
Decline CYBEX x 3
Incline smith x 3
Pec dec x 3
Incline hammer x 2
Leg press toe calf press x 5

[Sasan Heirati]

Also remember I don’t always do the exact same session every time, I do chop and change quite a bit dependent on how I feel, recovery, joint pain etc etc

[Sasan Heirati]

-incline db press OR incline smith press

3 sets 6-10 reps

-flat hammer strength / DB press

3 sets 8-10 reps

-incline db / cable fly

3 sets 10-12 reps

-dips weighed or BW

2 sets to failure

-pec dec

2 sets 12-15 reps

Hey sasan I was wondering if you could put your back day and shoulder day here as well?[/quote]
Sure thing mate will do it today