[Sasan Heirati]

Agree with Clare as in don’t push things harder if you’re already progressing. If you’re feeling worked after training then just ride it out and get that strength up of that’s the goal. More volume will slow strength gains for sure. So it’s harder to progress both strength AND volume

[Sasan Heirati]

266 today another lb down. Appetite has been hiiiigh today. Quite refreshing after tue onslaught of food I was eating over the last push up.

I had planned a rest day but felt really good so went in and did some cardio 25 minutes stairmaster, 6 sets of abs, 6 sets of calves and lots of stretching

Usually training food today.

I expect weight loss to slow over the next few days so I’ll be cutting some calories down by next week I think

Other then my aches and pains, So far 1st week tidy / trt going well.

[Sasan Heirati]

What Louis said… also I know some very good boxers who swear by barbell squatting, heavy, leg / core strength will lead to a stronger hook / jab / cross etc.
you could do some bench press / barbell dead’s / rows / chins, but just be careful not to slow your agility / flexibility etc

[Sasan Heirati]

How many weeks have you been pushing / progressing? Have you been eating to progress? Are you gaining strength everywhere else? Is sleep / fluid etc all 100%?
I wouldn’t add volume / intensifiers yet, if you give some more info we can help

[Sasan Heirati]

267 today so another little drop. Hunger starting to pick up which is a nice feeling. By no means starving but looking forward to the next meal.

Legs today. My knees are quite sore right knee so dropping down the load a lot, but added some volume, possibly a combo of a hard push for last couple months and also ped levels dropping.

Otherwise feel good, little flatter due to drop in food / weight but still feel big. For now lol

I’ve also added light stiff leg deadlifts to try strengthen my lower back see if that helps with the pain I regularly get.

Legs and abs

Adductors 3 x 15-20
Abductors 3 x 15-20
Laying ham curls 3 x 6-8
Leg ext (light) 2 x 20-30
Hack squat 3 x 6-10
Leg press hammer st 3 x 12-15
Stiff leg dead’s 3 x 6-8
Leg ext heavier 3 x 15-20
Standing leg curls 3 x 6-8

[Sasan Heirati]

Like kuba said I think insulin can help a lot, with or without gh when used sensibly and correctly

[Sasan Heirati]

Agree with Clare. Shouldn’t effect recovery if it’s low-mod intensity and if does then something is wrong somewhere else in the plan.

Loads of benefits to it, especially being away from weights

[Sasan Heirati]

Diet, cycle and split for this trt-tidy

-lowered food
-lowered training volume, will try extra rest days too
-trt test

1-pre- 6 eggs, 1 large wrap, 100g oats, 1 banana, 1 tbsp honey, 200ml orange juice

Intra- 25g sustain

Post- 2 sc JP whey

350g cooked beef, 300g rice

350g beef, veg

250g salmon OR 350g beef, 150g noodles or pasta

Snack- 1 apple, 1 apricot, 1 nectarine

350g chicken thigh, salad

Cycle
150mg test E weekly

Split
Back & abs
Chest & calves
Rest
Legs
Delts & calves
Arms & calves
Rest

[Sasan Heirati]

So day 2 of this trt / tidy. 268. I think weight should drop quite easy.

Trained delts and arms today, similar to last week. Not my usual split this week as I’m training with a Friday end of the week.

Session was good, I’m trying to hold back, got a lot of pain in my left elbow, and right shoulder so I’ll be rehabbing those this with through APEX NEURO, look them up if you don’t know what they do, very helpful

So training will be pretty meh over the next couple weeks. But my focus if a hard push after these 4 weeks so I’m ok maintaining for now

I’ll post my amended diet and training split shortly

[Sasan Heirati]

Happy new year everyone

270 lbs today. Taking 2 days off training so back in tomorrow

So my “trt” starts this week. Original plan was to continue pushing but I’ve definitely stalled in and out the gym so I’m going run a 4 week trt / tidy , reset, then ramp things up again

Training wise I’ll try lowering the volume a little to boost recovery.

Will tighten up the diet too so I’ll post new diet later

PED’s- 150mg test E weekly

[Sasan Heirati]

270 today. Random drop in weight. I usually wouldn’t mind but I feel sloppier too.

I think I’m leaning towards and short trt tidy during January. 4 week low test 150mg, then ramp things up again. Few things that have red flagged in the past 2 weeks for me…
-training performance plateaus
-bigger drop in appetite
-more regular achy joints
-out of breathe easily
-just starting to feel meh

Also to note for myself I think 800 test might be excessive. Sluggishness and just feeling more rubbish. 600 seemed to be a nice spot for me this push. In the past I’ve been good with 800 but body can change with age

So next push I think I’ll stick with higher mast / primo (400-450)and stick test at around 500-600.

Anyway just thoughts this morning.
I’m looking forward to tightening up a little. I feel fat haha

[Sasan Heirati]

Hi bud like Adam said it could have been trauma. Tear / micro test / strain / bad pull that didn’t heal properly.

As this can really weaken that area both in terms of strength and endurance tricep wise.

Get it diagnosed if possible. Other do what you can do with it, do it often and slowly build it back up as long as it doesn’t hurt or swell up again

[Sasan Heirati]

Rest day today woke up 272 so hanging around here for now

Joints feel sore. Mainly my elbows which is odd as I usually am ok in that area. Hopefully by tomorrow they’ll be ok to go again.

Starting to think maybe a 2-4 weeks tidy in January might help. Keep things sensitive and then continue to push in February. Before getting really lean for spring / summer to see where I am progress wise

Anyway been a nice day of rest, usual foods, visited my parents, now for an early ish night

[Sasan Heirati]

Sas,

Do you mind me asking – any GH and or Insulin use?

thanks,

Triv

Don’t mind at all. No gh.
No insulin right now but I’ll be putting it in for the last 2-4 weeks of this push maybe in new year.

6-8iu with meal 1 (pre meal) and increase intra carbs. I’ll do this 2-3 days weekly

[Sasan Heirati]

2 training days into this week now. Chest and biceps yesterday (trialling this as my 4 day weekly split) and back today.

Both were good, better then last week joints wise, but I can still tell I’m fatigued. Probably because over Xmas I never eat enough of the right foods, so performance drops quite a bit

Either way hopefully the 3rd rest day weekly will help me going forward. I give myself 1 week before I want to add an extra training day cos I can’t stay home haha

Appetite hasn’t been the best either. Again a combo of Xmas (off) routine and also coming to the back end of this push. Things just slow down. 274 lbs this morning. Definitely seeing some negative effects now main one being my breathing becomes heavy quite fast, and I do feel sloppier.
Buuut I know I can grow a little more still before moving into a cut diet

Chest calves and biceps yesterday
Toe press 5 x 12-20
Incline panatta press 4 x 6-12
Flat smith 3 x 10-15
Cable fly 3 x 8-12
Dip machine wide grip 3 x 12-20

Back and abs today
Rope crunches 4 x 8-15
Pull downs straight arm 2 x 8-15
Face pulls 2 x 6-12
Panatta t bar row 3 x 8-12
Smith bent over rows 3 x 6-10
Db rows 3 x 6-10
Pull downs neutral 3 x 8-12