[Sasan Heirati]

So yesterday ended being a rest day. With my shoulder pain from the day prior, I thought another rest day would help.

And it did. Perfect decision.

Today’s arm day was very good. Lot less pain, and I felt very full and pump.

I just don’t like training on a Sunday, it’s “family fun day “ so this won’t happen often

Got some fresh lamb fillets off my dad so that’ll getting enjoyed over the next 2
Days

Nothing else to report other wise

Eager to start this prep

Arms
Forearm cable wrist curls 10 x 20
Cable bicep curls 5 x 10-15
Rope hammer curls 5 x 10-15
Db curls 5 s 10-15
Single cable push downs 5 x 10-15
Close grip bench 5 x 10-12
Rope over head extension 5 x 10-15

[Sasan Heirati]

I prefer daily (training days only) pre workout, I see better fulness and strength gains compared missing days : )

[Sasan Heirati]

On paper this all look fine to me. I can work. It might not…

Carbs / protein / electrolytes etc adjustments all depends on how you’re performing / feeling and progressing towards your goal of getting leaner / fitter…. So a better critique from us would be AFTER you’ve been running this setup for a few days / week and have some feedback for us regarding what I’ve mentions above then we can chime in and advise you a little more accurately

[Sasan Heirati]

274 today. Possible Rest day, not my usual rest but I need to look after my youngest from 11-3pm ish which is my training slot

I could train after. Or just take today off and train tomorrow

Not fully decided yet.

Took som carbs out of meal 1 for now either way. Will add later if I decide to train

I’ll see how I feel.

Go with the flow. Something I’m betting most of you don’t do much haha

[Sasan Heirati]

As kuba said, watch HBA1c , keep bg under 6 fasted , take your GH before bed only. Stay leaner / fitter

[Sasan Heirati]

272 today dipped a bit after rest day.

Good shooter session today. I say good cos both my shoulders felt sore throughout. They’ve been sore / tight at night when I sleep too. More so my left which is good shoulder lol. So during every movement today I was in some pain annoyingly

I need to strength more. Keep training light and get myself booked in for a deep tissue massage for sure soon.

Might increase my KLOW dosage too. To help healing and lower inflammation

I think when I start dieting , get lighter, eat less and tighten up the diet the pain will ease. It usually does

Appetite is great. My mum gave me a Persian lamb dish so I’ll be devouring that tonight 😀 one of fav dish’s it’s with rice, best cook on the planet she is

Cycle stoop 1200 test , 600 eq, 10iu gh

Feel great

[Sasan Heirati]

John I reduced sodium / salt, increases magnesium and potassium. And I do have veggies and salads , I just don’t write them in, I’ll have some with 1 or 2
Meals a day. And I have 2 scoops of veggie might too

[Sasan Heirati]

273 dropped some weight after leg day. Those higher pace seasons revv up my body like nothing etc I’m happy though

I like the look here. I’m happy to hold. I’m
Happy to prep from here

BUT I’m also still happy to push calories high for now. Till I hand things over to Chris for prep

Added an off plan meal last night, nothing dirty just bought grilled chicken and lamb kebab and cooked my own rice and had some bread too.

I’ll repeat this as much as I can. Clean an tasty way of pushing calories up

Rest day today. Not had much chill time
Been on the go all day.

Delts and traps tomorrow.

[Sasan Heirati]

I’ve tried higher SLU and didn’t see a great deal of benefit over 600-1200 daily personally

[Sasan Heirati]

For squats – gym back on his back with bags of sand (can be cheap) for back squats

Delts get 2 x 5+ litres water bottles / tubs and do side / rear fly and shrugs for traps

FB split there’s guys here better at me with this section I’m due they’ll chime in

[Sasan Heirati]

276 today bump up again. Feeling really
Good.

I think lowering my salt intake was the best thing I’ve done for a whole lol just feel so much better, and I’m hungry again:

Put rice back in my diet and it’s going down a test. 400g cooked at meals 3 and 4. COR post workout with honey.
Oats and honey meal 1. Just peanut butter meal 5 … as well as all my protein of course lol eggs whey chicken beef

Leg day today felt fantastic. I stayed with my high pace high rep training and booooy my legs felt like they’re were gonna explode. Quads looks nuts haha

Definitely having fun with it all again
And cannot wait to see how I look this year on stage.

2-3 lbs of solid gain and I’ll be happy

Legs and calves
Standing calf raises 6 x 8-20
Laying ham curls 3 x 15-20
Abductors 3 x 15-20
Kick back machine 3 x 15-20
Seated ham curls 3 x 12-15
Leg extensions 5 x 15-20
Leg press 3 x 15-20
Adductors 3 x 12-15

[Sasan Heirati]

Billys… I prefer enanthate / cyp to sustanon but if I had no other choice I’d use it.

Test is test.

I’d still only inject sustanon once weekly. Even though it has prop it on. Don’t overthink it. If if you tell yourself “my
Blood levels won’t be stable” then you’ll feel it regardless lol. Lot of it is mental.

I use love heart; vitals, heart care and telmisartan.

I don’t donate blood

I don’t like DHB

[Sasan Heirati]

287 on wake , cycle kicked back up ! Last small push before diet time , will likely see me get to 296/297 over the next couple months then I’m very happy. Upper today. General Fatigue is very high now from workload but it is what it is .

Exciting things about to unfold , we get into the unit for MFG very soon, so that will be fitted out with an MFG show room gym , and then we have the room there for racking to store and fulfil kit.

I’m about to move out of the warehouse as it needs racking as we are entirely overflowing in the main warehouse , I am moving into my own private gym space , it’s very nice , I will decor that nice as we bought the warehouse so we are our landlords so can do whatever we want in there .

The huge warehouse that’s just come on the market across the road from the gym , we have just put an offer in to buy as well , it’s a perfect size for our own manufacturing. That will allow us to cut out costs a touch more for wholesale , and with the tbjp eu and eu wholesale site now active that’s a big deal.

2026 is defo the busiest year of my life so far with the most moving parts , the launching of new things , and the expansion of things . And competing again too 🙂

This sound fucking cool

[Sasan Heirati]

As for tudca and NAC, I’d run both. Don’t risk this stuff

[Sasan Heirati]

Can you get hold of TBJP supplemental where you are ? If yes I’d strongly advise you get love heart and vitals support, and heart care too to be safe. But at least love heart and vitals