[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

[Sasan Heirati]

Chest day today was better then back yesterday. My lower back is still bad but been stretching it consistently and it’s easing up

For chest I started with flat bench. Didn’t feel my strongest but it was decent enough. Pump and endurance on the other hand was awesome.

Body is definitely breathing easier since coming down onto trt dosage.

Food is consistent. Tonight’s off plan choice is a chicken shwarma kebab and a couple slices of cheese and tomato pizza the mrs is having.

I feel leaner today. No idea what that’s about lol but it tells me my body is efficiently ticking over for now

Next push should be fun at this rate

Chest and calves
Donkey calf raises 5 x 12-20
Flat bench 4 x 8-20
Incline machine press 4 x 12-15
Decline machine press 3 x 12-15
Cable fly 4 x 8-12

[Sasan Heirati]

Back training was quite poor to be honest. Lower back was somewhat frozen / sore the entire and my nerves down both glutes seemed trapped

Very uncomfortable. Just did what I could, pump stuff. Connection just wasn’t here

My hams and glutes are very tight so I’m
Going to work on them stretch them out, and get some deep tissue and see if i Can ease things up

Food has been good. My off plan meal
Was beef stew with lots of buttered bread made by my partner. Tastes lovely

Back and age
Smith rows 3 x 8-12
Nautilus pull downs 3 x 10-15
Seated row 2 x 12-15
Wide grip pull downs 3 x 12-15
Close grip pull downs 3 x 20
Face pulls 3 x 20
Rope crunches 2 x 10-15

[Sasan Heirati]

SAS how long do you feel it takes eq to take effect. Started it this week at 500mg alongside 500mg test replacing a trt+ of test n primo. Split into 4 jabs mind..just wonder how long to notice it’s effects? Thanks

I start to feel anything including EQ within a couple days. Eq will build up its effect over 1-2 weeks. I don’t do small shots though.

[Sasan Heirati]

Rest day yesterday (Sunday) lots of family time and lots of my fav foods…. Bringing those full Sunday cheat days back. They work for me and they’re fun

Other then a family walk, and washing one of my cars I didn’t do much other activity wise.

Feel fuller. I thought I’d feel watery / bloated since I had a big family bucket from kfc haha but it’s all been used

253 today so steady still

My lower back has been very shit last few days no idea why. Stiff and sore… so back day will be rather annoying today.

[Sasan Heirati]

Comes down to your personal preference. I’d definitely start same or even lower to see progress before tapering up if needed. I like test higher I always grow better and get stronger but again that depends how you feel on different test dosages.
I’d go 400 test 200 primo. Then see how you get on

No need to start with all 3 compounds. Test and primo is plenty to grow with for the majority of us

[Sasan Heirati]

252 today so holding well. Last nights burger and fries went down a treat. I feel lean still but nice and full today

Showed during training too. I’ve trained all muscle groups so far this week and didn’t want to rest so I hit chest again and man it felt good

Felt strong, I’m assuming it’s the daily cheat meals, my strength always goes up with I eat at least one junky / not so clean meal every day. Bench presses were taken so started with incline hammer strength press.

Tonight is either pizza or Chicken shwarma kebab… undecided yet. That’ on top of around 500 carbs 400 pro 100 fats

Cruising going well using
200 test
2.5iu gh AM
2.5iu gh PM

Chest and calves day
Donkey calf raises 5 x 12-20
Incline hammer 3 x 6-10
Flat bench bar bell 3 x 8-20
Decline machine 3 x 12-15
Pec dec machine 3 x 12-15

[Sasan Heirati]

Same weight today despite eating a lot at Nando’s

Still happy with condition. And body weight for this cruise so far…

Starting to think about next push a little which is a good sign. No planning as such, just starting to find the hunger for it which was gone towards the end of the last push

Delts and traps today. Well very well, pumps are back up to speed, strength is so so.

Burger and fries is on the menu tonight so I shouldn’t lose weight : )

Delts and traps
Panatta side laterals 4 x 12-15
Db side laterals 3 x 8-12
Reverse pec dec 4 x 15-20
Seated hammer st machine press 4 x 10-12
Db shrugs 3 x 12-15

[Sasan Heirati]

251 today. That leg session wiped me so down a bit.

But I don’t mind. Like I’ve said a few times that during this cruise I’m happy staying where I am. Feeling good

Arms today. Was very good! Feeling fuller ever day this week.

Food was steady 600 or so carbs.

Going for a Nando’s with my partner and son today so that’ll be calorie spike

Otherwise all good so far

Arms and calves
Standing calf raises 6 x 12-20
Bench press 4 x 12-20
Rope extensions 3 x 10-15
Dip machine 3 x 15-20
Db curls 4 x 6-10
Db hammers 3 x 10-15
Bar bel 21’s 3 sets

[Sasan Heirati]

253 today so a touch higher

Had some extra food last night. Appetite was higher then usual post workout so I replace a rice portion with a 150g bag of fresh past with cheese and Mayo. Had that with steak so a nice bump in calories

Went down a treat and felt fuller today for sure. Easy calories

So leg day felt much better today compared to last week. Better pump and endurance. Right knee is still in pain but not as much as usual, so still keeping load lower, pace and volume higher.
All in all a great day today.

May repeat that pasta meal tonight : D

Leg day
Seated ham curls 3 x 6-8
Standing ham curls 3 x 8-12
Leg extensions 3 x 12-20
Leg press 4 x 10-15
Single leg leg press 3 x 8-12
Iso leg extensions 2 x 20
Adductor 2 x 12-15
Abductors 2 x 15-20

[Sasan Heirati]

Love reading this log, immense sas. I’m praying we see you back on stage, sas at 80% is top 10 O caliber

This means a lot Kuba, I have a lot of respect for you and what you say. Appreciate it mate big time

[Sasan Heirati]

252 today so up a touch. Food going in well. Appetite is OK, I’m not really looking for food. Unless it’s pizza or burgers haha.

Feels like my metabolism is ramped so high since doing a clean (er) rebound after my last diet. I’ll have ti get fatter over winter to make sure I add a few more lbs of muscle before next season

Chest day went well. Did smith bench today instead of free bar as I was at a different gym.
Pump was great, strength SO SO. So performance can improve still

Aches and pains are still low which I’m
Happiest about

Chest and calves
Flat smith bench 5 x 10-20
Incline panatta 4 x 8-12
Decline Atlantis 3 x 10-15
Cable fly 3 x 8-12
Pec dec 3 x 15
Leg press toe press 5 x 20

[Sasan Heirati]

So decided to take the weekend off again. Just because I felt tired saturday morning and had a few too many jobs to do so took the opportunity to take some extra rest.

3 days gym my first week back was enough anyway

So today I woke up 250 so still baseline.

Trained back today which felt very good. Little flat as expected but felt strong and pumped anyway

Food on track.shooting for 400 protein, 600 carbs and 100-150 fats what ever I feel I need.

I’ll most likely have regular cheat meals to get strength and fulness back up this week.

I feel very lean. And I’m cruising so I’m going to push for anything crazy for a few weeks

Back and abs
Smith barbell rows 4 x 8-12
Dy row 4 x 10-12
Nautilus pull downs 3 x 10-12
Neutral grip pull downs 3 x 12-15
Face pulls 4 x 12-15
Rope crunches for abs 3 x 12-15

[Sasan Heirati]

I agree with kuba on this. That’s just a reading. Keep ticking the boxes buddy you’ll be fine