[Sasan Heirati]

Hi SAS! After a comp, du you always favour to go trt with clients or that depends? Say if someone did 16 week prep, only 1 show, do u feel that a rebound could be a good idea or is it always straight in to trt/healtphase?

Yes but lean more towards more a sports Hrt rather then trt. I find you’ll rebound on low dosages just as well, if anything the rebound better as it’ll be cleaner with less side effects like water retention. And health markets will start to come back in range faster. Which means you can push onto off season sooner

[Sasan Heirati]

Arm day Saturday yesterday went really well.

Left elbow tendinitis is still bad but it’s not as harsh as it has been since I back off the heavy bench presses

Been working in the 15-30 rep range on bench to use lighter loads. Doesn’t have the same effect as heavy benching for me, but still better then no benching

I’m 38 this month. And boy do my joints like to remind me haha

Rest day today. Few clients competed this weekend including Lucas who won the 2bro’s british finals yesterday earning his pro card. Proud moment for use since I’ve helped him go from a non competitor to IFBB pro in 3 years. He’ll be on the Olympia stage in next few years

I’ve always been talking Chris Aceto. Who has helped me prep for shows since 2014.

I might start checking in with him very soon. Just to give the reigns over and switch my mind off. Told him I want to try win a pro show next season. He said let’s do it. So that’ll be exciting for me.

[Sasan Heirati]

Your a fan of a high protein diet. How much you put your clients on per pound of bodyweight whether they in prep or off season

I like at least 1.5g per lb of bodyweight but that’s the lower limit. I find lot of clients these days panic soon as they think they have to digest a lot of protein so most complain if they see it go high. The ones that do as their told and get the food down generally always see the benefits

[Sasan Heirati]

So today was meant to be delts and traps, but as I started training it moulded into more back and traps haha

My instinctive side kicking in hard.

I started with rear delts, right shoulder just didn’t feel good / stable, went onto side laterals and it felt worse so I got quite annoyed, saw someone deadlifting and it made me really want to deadlift so I did

And I wasn’t sorry! Got 2 new pbs for me 220kg for 5 and 180 for 12 easy ish reps. Considering a couple months ago. Couldn’t do 180 for more then 4 I’m happy

So then I did some pull downs, rows, and shrugs then called or a day feeling really really good.

Decisions like this aren’t just random

I knew my shoulder would just annoy me, and I knew my back had fully recovered from its session 3 days ago. And my hams / glutes weren’t too sore from legs so it made sense to hit back

Why not

Glad I did

I’ll revisit delts tomorrow along side arms

Back day
Deadlifts 3 x 5-12
Wide grip pull downs 4 x 8-10
seated row 3 x 8-10
Rope pull overs 3 x 10-12
Chest suppress single rows 3 x 8-12
Dh shrugs 2 x 10-15

[Sasan Heirati]

So rest day yesterday. Legs today which went really really well.

To avoid making my knees any worse right now, I didn’t use leg press, instead I used a pinned stack machine, where you push a plate and your seat moved back instead of the leg plate if that makes sense

This way I know I can stack it for 4-5 sets of 20 reps, 1-2 min rest only, for blood volume work. This always gets me sore from my glutes to hams to quads without knee pain. And it’s very hard. In a pump way : )

Food has been steady 700 carbs, 400 pro, 130 fats

Body weight 260-262

As of next week I’ll probably tidy / trt for a few weeks to reset and get rid of some built up pain.

I’ll likely get down to 245-250 then sit there till I’m ready push back up to start prep in the best position.

I’ll start to chat with Chris Aceto my prep coach to see what he wants me to do also

Exciting times

Legs
Standing ham curls 3 x 7-12
Laying ham curls 3 x 6-10
Leg press machine 4 x 20
Leg extensions 4 x 10-15
Lunge walk 2 x 20-30
Adductors 2 x 8-12

[Sasan Heirati]

Hello, your diet coach is Kuba? Who is your trainer for training? YOU ?

THANKS

I coach myself Michel : ) kuba is an incredible coach.. I think for my next contest prep I would hand things back over to Chris Aceto who was my prep coach from before I went pro. He know my body better then anyone.

[Sasan Heirati]

hey Sas, love reading this details, thanks for that.

Would u say we ALL can grow much more on test only and some oral stuff here and there in off-season than we think?

Other question would u say high test with high masteron can also lead to a solid growth even bc i think we all feel great on mast. Bc everyone is playing this test/primo/npp thing and mast is only for contest prep. What are your thoughts?

Hi bud thank you and you’re welcome I’m glad it’s of use : )

Yes for sure, I believe anyone can grow on test only and orals used sensible. Like I’ve said my best off season was 600mg test + anadrol and some insulin. But my Effort / work ethic and consistency was extremely good, I didn’t miss a trick and I was so focused on getting a big as possible. So it comes down to those factors. But I also wasn’t fussed about water retention that can come with higher test and food etc

I thing mast is absolutely fine for growing. I myself and countless others I’ve coached have gained 30-40 lbs in the off season from just these 2 compounds. Again it comes down to consistency and work ethic. Hope this helps

[Sasan Heirati]

Hello, your diet coach is Kuba? Who is your trainer for training? YOU ?

THANKS

Don’t be silly haha sas coaches him self. He does a great job with that doubt he will actually ever need a coach imo [/quote]
Thanks my man. Next prep I’ll have to hand things over at some point due to head games you know what it’s like haha

[Sasan Heirati]

In a push up I wouldn’t both as long as it’s consistent. Just remember / bare in mind that’s 240 calories across the day. Similar to 60g carbs.
So when it matter, keep that in mind. But if you’re growing and not just getting fat then all is good, keep on growin’ : )

[Sasan Heirati]

Chest training today and it was a mediocre one since as I mentioned earlier, my don’t delts are cramping randomly. Last this led to a tear / bad pull so I have backed off the load on chest day

It’s either a hydration or tightness issue, either way I’ll take it as a sign to back offs
I still flat bench pressed but capped load at 100kg and set out to see how many reps I can get. I got 35, 20 and 15 reps

I do want to go back into trt very soon so timing wise it’s fine.

I just don’t see the benefit of pushing harder right now, too many factors telling me not too

Trt / tidy up for 6-8 weeks the probably push up again over Xmas

And by tidy I don’t mean get super lean just drop off some excess and get hungry again

I feel like it’s necessary to do this now so start making the changes later this week / next week.

Chest and calves
Standing calf raises 5 x 8-20
Flat bench press 3 x 15-35
Incline machine press 4 x 10-12
Dip machine 3 x 12-15
Cable fly 3 x 8-12

[Sasan Heirati]

Personally I’d drop mast to 200 and up test to 400. But that’s me and my body, I don’t know how your body responds to anything so can’t say it’ll work for you too

[Sasan Heirati]

266 today so up a little more.

Last nights pizza and cadburys heroes feast helped a lot

And it helps todays deadlift session too with a couple pb’s again.

Back training felt good.

I’ve added some assault bike sprints as of today. 6-8 sprints of 10-15 seconds, 45 second rest. 1-2 times weekly. Lately walking my dog has become hard work so I think it’s time being my cv back up

Walking on the treadmill bores me so I’d rather do a 10 min high intensity session and get it out the way

Mini cut coming soon. Maybe I’ll push to 270 before that but I’ll see how I feel. I like how I’m looking and performing right now so I’d rather not ruin it

Back and abs
Deadlifts 3 x 5-10
Nautilus single pulls 3 x 8-12
Nautilus double pulls 2 x 15-20
Db rows 2 x 10-12
Rope ab crunches 2 x 15-20

[Sasan Heirati]

Hi Sas! I’ve seen your macro split, do u have a cheat on top of that or include that in the macros that you’ve attached before?

Good question lol. So if I get towards evening and I’m heading towards those macros with clean food, then I add the cheat on top. If I’m struggling to hit those macros then yes I’ll use a cheat to make it up. Depends how well my digestion is coping on a day to day basis. Basically I’ll more if I can. Hope this helps

[Sasan Heirati]

I have a lot of client who just don’t do well with any kind of whey.
Try TBJP iso and if that doesn’t go well for you then just cut powders out.

[Sasan Heirati]

Rest day today woke up 264 so holding really well

I could / will take some body fat off soon before I go into trt again so I’m comfortable.
Think cos I’m older now I just like feeling comfortable even if it’s not conducive to my goal lol although I’m pretty where I went to be size wise so I can definitely be more comfortable if I want

Friday was delts. Saturday was arms with a chest pump movement so no different to what I usually do

I’ve dropped heavy back work just for now as mu front delts are starting to get very tight to the point they cramp sometimes and this the stage before I pull or tear something so ill back off for a week or 2 or at least just go lighter

Had Chinese last night , beef rice and ribs, it’s pizza tonight. I have been doing chocolate for desert : D All other other meals are my usual. Finding it very easy to eat for this size right now, and not gaining fat : )

Delts and traps
Reverse pec dec 4 x 20
Db side laterals 3 x 8-10
Cable side laterals 2 x 8-10
Db shrugs 4 x 8-12

Arms and calves
Standing calf raise 6 x 8-20
Db curls 3 x 8-10
Cable curls 3 x 8-12
Hammer rope curls 4 x 6-10
Rope extensions 3 x 15-20
Dip machine 3 x 12-15
Cable extensions 3 x 12-15