[Sasan Heirati]

Or do chest twice and add delts to arm day… if doing PPL on push days add an extra chest movement to each rotation.

[Sasan Heirati]

Depends what you’re split is (ppl / upper lower / single part st )..?

For my example when I try to bring chest up I add it to delt or arm day like below

Chest
Back
Rest
Legs
Delts + chest
Arms
Rest

[Sasan Heirati]

251 today so a little down after rest day.

Today has been a really good day. Food has gone in easy and back training felt awesome

I’ve added some more carbs by way of cereals bars (go ahead) and 750ml bottle of lucozade during training cos I love the taste. So 3 bars + the drink is aroma 100 carbs

This is so I can add insulin soon to get growing again.

Right now aiming for around 700-800 carbs, 400-500 protein, 150-200 fats

Cycle still 200 test, 5iu gh split am and pm.
Contemplating going up soon…

Off plan meal tonight is some of my mums Persian slow cooked lamb stew with rice YUM

Back
Smith machine RDL’s 4 x 5-10
Db rows 2 x 6-10
Rope pull overs 3 x 8-12
Seated chest supported row 3 x 6-10
Neutral pull downs 2 x 12-15

[Sasan Heirati]

253 today still climbing. Im probably just getting fat lol.

Cruise / trt is shit isn’t it lol but I do feel good to be honest. Full and strong

Rest day today. Lots of time with family and took my subaru out for a drive. That was fun

Food has been the usual. Tonights cheat meal is domino’s.

Filling up for a big back session tomorrow since my lower back is slowly easing off

Hope everyone is having a great weekend

[Sasan Heirati]

Congratulations buddy! From what I can see i would try focus a little extras on arms, quads, hams, calves

[Sasan Heirati]

252 so weight up a little

Still tempting to just let my weight creep up even though I’m on cruise dose. I’m getting softer but something just tells me to eat and grow. And I usually listen to my body so we’ll see

Bench press session 2 this week today with arms. Felt great. Did higher rep work on bench, warmed up to 100kg and just went to failure 3 times, dropped to 60kg then went to failure 1 more time then onto triceps then biceps. Solid session.

Tonight cheat meal was maccies. 1 double quarter pound cheese burger. 9 chicken nuggets and a large fries

Bench and arms with calves
Donkey calf raises 5 x 12-20
Flat bench press 4 x 12-30
Rope extensions 3 x 12-15
Dip machine 3 x 15-20
Rope hammer curls 3 x 12-20
Db curls 3 x 8-12
21’s with ez bar 3 x 21

[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.