[Sasan Heirati]

If you enjoy this style of training then it doesn’t need to change. You simply stop pushing body weight up. Get / stay leaner, lift hard but maybe mix in shorter rest times, more super / giant sets etc to allow fitness to improve. No need to overthink it, just don’t eat to grow : )

[Sasan Heirati]

If you’re not bored of U/L and you still see progress then it Sounds more like a recovery issue earlier then programming. If a deload week didn’t help fatigue then you might need full days off or a couple weeks of deloading / backing off more. Bad fatigue can take a while to sort out

[Sasan Heirati]

Woke up 250 today. Was going to take a rest day but decided to go it and work a little more on back including some deadlifts (rdl) to try help my lower back pain. So did 4 movements for back since my session a few days ago was poor due to lower back being shit

Felt good in the end. I think I need to keep some sort of deadlifts in to strength my lower back for sure

Food wise usually meals plus I took my mrs and son to tgi Fridays for a big meal. Had chicken fajitas, Halumi fries, fries and a s’mores Sunday. And finished off my mrs and sons meal lol I’m a bottomless out sometimes

Back
Rope pull overs 4 x 8-12
Reverse dead lifts 4 x 6-10
Db rows 3 x 6-8
Close grip pull downs 4 x 8-12

[Sasan Heirati]

Weight is 251 today

Appetite has kicked up a gear annoyingly. I’m starting to get the itch to grow all
Of a sudden. If this itch grows alongside my appetite more I’ll push another growth phase soon.

Delts and traps today went really well. I added a press in, hammer strength but I face the pad and do one arm at a time so my right shoulder injury doesn’t hurt too bad. Looks odd but very effective. Worked up 4 plates per side.

Felt full and strong today. First week I’ve felt strong for a few weeks. All good signs right now point back towards GROW : D

I’m ready to have ti some fun again soon.

Delts traps and calves
Donkey calf raises 4 x 15-20
Hammer strength presses 3 x 8-12
Db side laterals 4 x 15-20
Reverse pec dec 4 x 8-12
Dh shrugs 3 x 12-15

[Sasan Heirati]

I spread my carbs pretty evenly across my 5-6 meals. Works perfectly fine for me. I don’t like having no carb meals unless I’m dieting really hard / extreme

[Sasan Heirati]

Another really good day. Body seems to be improving pain wise, as it’s settled into this cruise. I am starting to feel flatter now with the dip in anabolics. But that’s ok. Can’t look like mr Olympia year round, just doesn’t work like that ; )

Dropped some weight down to 248 today. I don’t mind this either. I’m bound to lose weight on just 200 test unless I eat enough to maintain but I’ll also risk getting fat then

In the past I didn’t care I just ate to stay full and strong even off cycle, but right now I don’t see the need. If I start to really regress I’ll bump up the food and sacrifice some condition. I like to stay lean but I don’t NEED to stay / get lean

Leg day was cool too. Dropping my volume a little so I can maintain some strength. Managed 550kg for 10 on leg press aid considering the amount of pain my knees have been in over the last few weeks, I’m happy with this today

Leg day
Standing leg curls 3 x 6-10
Seated leg curls 2 x 6-12
Leg press 2 x 10-15
Leg extensions 4 x 20
Lunge walk body weight 3 x 30-40
Adductor 1 x 20
Abductors 1 x 22

[Sasan Heirati]

Love reading your blog, sas. Your approach to bodybuilding is amazing and you are completely honest about everything.and a very great coach

Thank you Klaus and I’ve always appreciated your support. And you’re also a Greta inspiration to us. Let’s show what we can do at your next show : )

[Sasan Heirati]

So weight held well after the weekend in London. 250 yesterday morning so all the cookies and fun foods paid off

Yesterday was back day. Was pretty shit to be honest, felt super run down and lower back was in pain after the 10 hours driving and working the expo. My body is useless these days lol

Yesterday I had some extra food by way of extra go ahead bars, and extra chicken and rice from my meal prep sponsor.

Chest day today was much better.
Felt more myself, lower back pain eased off a little and I felt strong

Flat bench felt extra good for some reason, managed 160kg for 5 reps which I have done for a few years so I was motivated after that

Sessions like today makes me excited to push to grow again soon. Possibly mid September- start October start next push

Back and abs Monday
Rope pull overs 3 x 12-15
Nautilus pul downs 3 x 8-12
Panatta t bar row 3 x 8-12
Neutral grip pull downs 3 x 12-15
Seated chest supported row 2 x 10-12
Rope crunches 3 x 12-15

Chest and calves today
Standing calf raises 4 x 6-10
Flat bench press 3 x 5-20
Incline hammer strength 2 x 6-15
Decline machine press 3 x 12-15
Pec dec 2 x 12-15
Dip machine 3 x 15-20

[Sasan Heirati]

If there’s no pain then the strange could just be placebo with you knowing / thinking something must be going on there. But Get it checked if you’re worried.

[Sasan Heirati]

Pretty long day yesterday at the expo. Had a great time with the Tbjp team

Corinne smashed her fight was awesome getting to watch her

Expo wasn’t very busy so we’ll be skipping today.

My food was fun yesterday I had a huge brekkie at the hotel, at the venue I had steak subway, sushi, lots of cookies thanks Kuba who kept feeding me haha, also a giant cookie dealer cookie curtesy of Haider, then at the hotel I had a burger and fries with a wild rice and quinoa super foods salad

This morning I’ll get brekkie again at the hotel then set off home

Hope everyone is having a great weekend so far

[Sasan Heirati]

254 today. I think I’m up because I had a pretty big extra meal last night. A steak baguette and 3 cookies. I was starving haha

It’s good because today I’ve traveled 5 hours to work an expo all weekend where I’ll most likely lose weight so I’m stuffing my face whenever I can

Rest day today, and weekend. Just had normal meals most of the day, and tonight I’ve had a club sandwich, super foods salad and a pepperoni pizza.

Hotel brekkie in the morning then off to the expo

If any of you are here, come for a chat ! It’s the Truathlet event in London

[Sasan Heirati]

Another good day today. Holding 252 and feel nicely set into this cruise now. Meaning starting to feel that fresh / toxic free feeling lol

Delts and traps today. Focused on pump but did some decent pressing for a chance on life fitness pinned seated press. Worked up to stack in sets of 12

Tried pulled jerk chicken with sweet chilli noodles for 2 of my meat meals today from my food sponsor and it tastes sooo good

Delts and traps
Side laterals panatta 5 x 12-15
Seated press machine 5 x 12
Reverse pec dec 4 x 10-15
Face pulls 3 x 12-15
Db shrugs 3 x 8-10

[Sasan Heirati]

Epic pull session today – need to change my perception on a few things. Blessed to be in a position I am in and at times it can be overlooked as I get distracted by irrelevant little things.

Single arm pull down

Single arm row

Upper back prime extreme row

Prime pull down

Pull over

Dorian bicep curl

Rear delt cable

Lengthened curl

1 working set across all movements

Not just training related but I’ve often lost track of how fortunate I am mate in so many ways. I’m learning to slow down and take a look around, appreciate everything

Great to see you’re feeling better too! [/quote]

Thanks bud, sometimes it’s easy to look past this and not see all the good bits [/quote]
Couldn’t agree more mate.

[Sasan Heirati]

Epic pull session today – need to change my perception on a few things. Blessed to be in a position I am in and at times it can be overlooked as I get distracted by irrelevant little things.

Single arm pull down

Single arm row

Upper back prime extreme row

Prime pull down

Pull over

Dorian bicep curl

Rear delt cable

Lengthened curl

1 working set across all movements

Not just training related but I’ve often lost track of how fortunate I am mate in so many ways. I’m learning to slow down and take a look around, appreciate everything

Great to see you’re feeling better too!

[Sasan Heirati]

Leg day and I woke up feeling nice and full after my chicken shwarma. Up to 252 today

Lower is still shit. But I still managed to get up to 400kg for 20 reps on the leg press but the pain was creeping in around my hips / lower back and down to my knees so I suspect nerve crap

But all in all a very good session. Pump and endurance were great. Knee pain was moderate so let me get a good session in

I’ve got a new food sponsor so trying out the meals they’ve sent me. I gave them my amounts and just asked for a selection or chicken and steak with different carbs

But I might get a kebab anyway : D

Leg day
Standing leg curls 3 x 6-10
Leg press 4 x 15-20
Single leg leg press 3 x 12-15
Leg extensions 5 x 20
Adductors 2 x 12-15
Abductors 2 x 12-15