[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

[Sasan Heirati]

Still good

[Sasan Heirati]

Little fuller / heavier today 252 and felt a little better in the gym too

Still very flat but performance was noticeably better

Did my usual fast paced, high volume blood volume work for legs and it felt pretty good. Right knee isn’t as sore but then again I’m not using heavy loads at all so we’ll see

But so far so good

Food wise I took my family to Turkish place. Huge kebab platter for myself with sweet potato fries

Usual meals at other parts of the day. May get a kebab tonight too.. why not : D

[Sasan Heirati]

Hi bud. Every diet can be different. Body can change and sometimes it doesn’t make sense.

Regardless adding compounds, you want to visually see and feel changes weekly.

Time to create a bigger deficit. Do what you need to do to see changes consistently

[Sasan Heirati]

First session back this week was as expected, empty lol. Felt so flat but I’m
Glad I went. I didn’t a mix of back chest and delts just to get blood and food moved around

Been on my regular food plan all day with slightly less carbs to ease in.

Will aim for 600 carbs by end of the day. See how I feel tomorrow when I train legs / lower.

Then as of Saturday I’ll go back to split body parts

By weekend food should be higher and as will appetite so I’ll throw in a cheat meal to boost calories

My left elbow is still quite bad, but everything else felt much better so that’s good at least

[Sasan Heirati]

So last rest day yesterday.
I can’t hack any more haha

250 today so new low since last week and I feel suuuuper flat

So I’ll probably do some chest / back today to get some blood moving and see how I feel. Then decide food

I’ll update later today : )

[Sasan Heirati]

Hi bud. You’ve gained so well for a 6 month period. I think even if you think
Less, just eat the right foods, 300-400 calorie increase every 2-3 weeks, train as hard as you can, your raging hormones right now will make sure you grow a pot

Trust me don’t wait around to try go slow at your age. Obviously don’t get too sloppy. But don’t hold back, you’re in prime years to natural grow and get very strong. These years end fast, so make most of it and fun!

[Sasan Heirati]

I’ve made extremely gains doing 4 day splits on the past. Bro split at that.

My fav is 5 day bro. I find it more fun. But if I had to choose the split I actually grew faster with its 4 day split like you’ve written

Go for it. See how you respond. The re-evaluate

[Sasan Heirati]

Rest day number 4 today. Weight down a little more to 253.

But that’s fine. 2-3 high carb days with insulin and I’ll be back to 255-260 and hold there

Literally not done much. Minimal movement, been working on clients, eating, watching a little tv, fully resting till I start to go insane then I’ll get back in the gym haha. Possible tomorrow or Thursday to make it 4-5 days full rest

Might treat myself to a takeaway tonight to slow the weight loss