[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

[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