[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

[Sasan Heirati]

Typical arm day
-close grip smith press OR dips
3 sets 6-10 reps
-ez bar cable push downs
3 sets 8-12 reps
-over head rope extensions
3 sets 10-15 reps
-single arm cable ext (under or over grip)
3 sets 12-15 reps
-db curls
4 sets 8-12 reps
-cable hammer curls
3 sets 10-15 reps
-ez bar curls
3 sets

[Sasan Heirati]

275 today after yesterday rest day so a couple lbs down.

But feel good !

Appetite back to being none existent but that’s normal for me when trying to take my body weight up into new territory

Upping fats and lowering carbs right now helps a little

Fats going up to 150-200 on some some days depending on what my last meal is

Last nights Sunday cheat meal was 2 x 12 inch pizzas and a sticky toffee pudding cake to myself

So back day today and if felt awesome. Lot of endurance and strength.

Back and abs
Wide grip pull downs 3 x 8-12
Seated cable row 3 x 8-12
Single arm low row 3 x 8-10
Neutral pull downs 3 x 8-10
Seated chest supported row 3 x 6-10
Cable ab crunches 4 x 10-20

[Sasan Heirati]

Every thought of a chest / delt focused bro split ? (Split body part)
Has worked wonderfully for me for over 2 decades: )

[Sasan Heirati]

Just cos you ran a deload 4 weeks ago doesn’t mean you definitely don’t needs other one. But also, it can be an issue of not enough calories and / or not enough sleep. Youre 21 , if I was you I’d eat more and fuel the hard training, get some naps on the day and see if this helps, if not, take a deload

[Sasan Heirati]

277 today so still climbing.

Yesterday was arm day with a chest overlap (close grip pressing and dips) felt great

Test going up to 800 as of tomorrow and eq going in at 300

Gh at 10iu Monday to Friday, weekends off

Insulin wise I’m going to use novorpaid sporadically with pre meal. Maybe 2-3 days weekly

Off plan eating today (if I want to go off plan anyway) usual family Sunday chill day

[Sasan Heirati]

274 today same as yesterday

Yesterday’s leg session wiped me out. Got all my food in, and replaced my last meal with an off plan. Cheese burger , chicken burger and 2 fries.
Went down easy and clearly needed

Scared back the volume on delts and traps today to accommodate the extra recovery needed

But felt strong, full and pumped. Awesome session

Anabolics going up next week. Will go to 800 test 300 eq for a few weeks then when things slow I’ll go to
1000 test 500 eq and see how I get on. I guess I’ll be at that dose for a good while

Delts and traps
Panatta side laterals 5 x 8-12
Reverse pec dec 4 x 8-12
Cable close grip shrugs 4 x 6-10

[Sasan Heirati]

Generally rest day has much lower energy demand then training day BUT still has a high demand recovery wise to grow, and also depends if you’re active or not.
Most lifters will lower calories on rest days, by way of carbs. But if you need the carbs to stay higher due to your workload / how beat up you are from training then that’s ok too

[Sasan Heirati]

Why is this even a question? And why is it relevant what Dallas’s readings were? If this is what “excites you” I’m sorry but you need to rethink why you’re bodybuilding

[Sasan Heirati]

274 today so still creeping up. Man I hate food right now hahaha.

Buuut I feel big and strong in the gym. Loving my training right now

Solid leg session today, yesterday’s rest paid off. Might throw more rest days in

Rest day food yesterday ended at 400p 720c 120f

RDL best for me 190 for 5 (big news for me and my glass back haha) getting strong on glute drive too:

Might throw in some burger fries tonight, since legs I’ve felt a little sick and it’s been very hard to eat but getting it down.

I will get to 290 haha

Legs
Laying ham curls x 4
Kick back machine x 2
Glute drive x 2
RDL x 2
Leg extensions x 4
Leg press x 3
Adductors x 1

[Sasan Heirati]

If you’re confused, just count everything. BUT , aim for your main protein intake to come from complete sources like chicken beef eggs whey etc.

[Sasan Heirati]

Far too long. Just pic a different/ similar
Movement. Dont need to marry yourself to a set sequence of exercises

[Sasan Heirati]

273 today. Creeping up

Yesterdays food finished at around 400p
989c 120f so a great amount

Today’s been a rest day. So not not much report. Trying to take 2 rest days weekly now. More if / when I need it

Split right now is what’s always worked for me

Back & abs
Chest & calves
Rest
Legs & abs
Delts traps & lats top up
Arms, calves & chest top up
Rest

[Sasan Heirati]

If it wasn’t upper lower I’d say a 3rd day is sometimes ok if it’s a smaller muscle group. But the demand U/L puts on recovery is very high so I agree with everyone else here

[Sasan Heirati]

272 today and feeling fuller / better already

Chest today and it felt really good. Tested out the flat smith press and managed 4 plates for 8 reps so that’s a up there with some of my strongest sets

The whole session felt solid and strong. Pumps were much better today too

All in all a great day

Ready food wise I hit 950c 400p 80f

Aiming for similar today but get fats up over 100

Chest and calves
Flat smith x 1
Incline smith x 3
Decline machine x 3
Cable fly x 3
Pec dec x 3
Standing calf raises x 5