[Sasan Heirati]

Lost little more weight today. Woke up 256 so had a higher food day. Mostly clean but had a meal out at Nando’s so had chicken, pitta, fries… clean for me

Arms today with the usual bench press. Keep weight lighter again to continue letting my hours heal. I usually do this session on a Saturday but I’ll be taking the weekend for some extra rest so moved it ahead

Felt ok, but felt fatigued so it wasn’t the best. 2 days off is timed well.

Arms and chest with calves
Flat bench press 4 x 15-30
Rope extensions 2 x 15-20
Db kick backs 2 x 12-15
Db curls 4 x 6-10
Db hammers 2 x 15-20

[Sasan Heirati]

Less thinking dude. Get in. Lift hard with proper form, do what works and feels good, have fun!

[Sasan Heirati]

Down to 258 today. So the high leg press work did a good number on me. Legs are fucked, glutes hams quads all of it. And my knees are no worse which is good, I’ll definitely work the high rep stuff for a while now

Last nights cheat was Dominos. 7 chicken kickers and a large pepperoni pizza. And still lost weight.

Feel good! Tight tidy and big. I’ll take this for now

I’m happy cruising along like this for now. Off plan meals regularly, try stay around 255-260 if I can. I’ll adjust food if / when i need to.

Delts today. Another very good session

Reverse pec dec 2 x 8-12
High row 2 x 12-15
Smith upright row 2 x 10-15
Db side laterals 2 x 8-15
Cable shrugs 2 x 12-15

[Sasan Heirati]

Dropped a little more to 260 today. That’s ok since I’m cruising I don’t mind. I’m actually feeling tighter by the day so I’m going to throw a cheat meal in tonight to slow things down and feed my legs after a pretty good leg session

I got asked on IG why I don’t just increase my clean food. I just don’t want to. I’d rather enjoy pizza burgers kebabs etc. and have lower volume of clean food. And 24 years bodybuilding my gut still isn’t blown out what so ever and I attitude some of that to not smashing 1000g carbs down my neck every day

Plus I’m not in prep, so why would I have extra chicken and rice when I can’t have burgers and fries lol

Leg day was very good. Help weights light and reps high to try allow my knee tendinitis to calm. For example, Leg press I didn’t go over 200kg, did a set of 50 reps, then a set of 60 reps.
Leg extensions were all sets of 30-40. Hamstring work I still keep lower reps

Leg day
Standing ham curls 3 x 6-10
Leg extensions 2 x 30-40
Leg press 2 x 50-60
Lunge walk 2 x 40-50 steps

[Sasan Heirati]

Down a bit today to 262. Feel tighter. Since I didn’t have a cheat meal last night. First night in a while lol

Chest went really good, surprisingly good. Not sure if it’s the drop in drugs or what but the aches and pains are much less right now. Still not great but better

Still kept volume low and I’ll continue to do so till joints feel much better. Maybe even all of this crisis if I can manage it

No changes with food etc. feel great

Chest and calves
Donkey calf raises 5 x 12-20
Flat bench press 4 x 8-20
Incline db press 2 x 15
Pec dec machine 3 x 12-15

[Sasan Heirati]

Holding 265 at the moment

Feeling the drop in anabolics today. Feel good. Always does the first 2-3 weeks after dropping. Like the body can breathe again lol

Back day felt awesome. I’m purposely dropping my volume now for this cruise. To allow better over and joint recovery. Maybe even see if I can lift a little heavier if joints allow.

So you’ll notice my sessions are considerably shorter. I like doing this during a cruise. Actually allows to continue growing a little. Or at the very least, maintain much size as possible

Added conventional deadlifts today. Lower back has been stiff / painful for a while so trying to see if dead’s help. Morning crazy worked go to 2 sets of 5 at 180kg

Back
Deadlifts 2 x 5
Nautilus pull downs 2 x 6-10
Seated chest supported row 2 x 10-15
Wide grip pull downs 2 x 15-20

[Sasan Heirati]

I’d personally get growing without wasting more time. BUT if you feel great and enjoying the training and diet then you can take some more fat off for sure.

[Sasan Heirati]

265 again today. Last nights cheat meal (since I’ve been having them daily) was kfc. Boneless bucket with a singer tower burger

My daily cheats will tone down now as I go into a cruise. I’ll most likely do 2-3 weekly as and when I need / want.

Rest day today. Mrs and son both have colds so I’m helping, hanging around keeping them company.

I quite enjoy doing nothing on a Sunday. Especially when no competitions on

Had 2 clients compere yesterday, Malaysia and 2bros. 2nd for both. Happy with how they both looked

Relaxed diet today. Some snacks, sandwiches, protein bars, then usual meals too. Probably pizza tonight

Might wash my car later. Might just sleep haha

Happy Sunday folks

[Sasan Heirati]

Really random question but in your latest video on here training chest is your top an oversized fit or regular?

It’s oversized buddy. 2xl I think.

[Sasan Heirati]

265 today. Yesterday extra carbs with insulin helped fill me up extra for sure. I had an off plan meal last night too, nothing crazy just a chicken kebab. But lots of calories as it was chicken shawarma

Arms went good today. Only good cos my left elbow is getting bad again. That along with my right knee are annoying me now so I need to scale things back in the gym for a while

So it’ll be a few boring weeks of cruise and light training… but needs must

Arms
Flat bench press 6 x 6-15
Rope extensions 4 x 10-12
Ez bar extensions 4 x 12-15
Press-ups bw 2 x 15-20
Db curls 4 x 6-10
Straight bar cable curls 4 x 8-12
Hammer rope curls 4 x 6-10

[Sasan Heirati]

Hi SAS, do you feel the look will change drastically with food so high & gear dropping so low.. how long will run cruise for? Thanks

Yeah no doubt the look will change. As always I’ll monitor as I go. If I don’t like how things are going I’ll pull food down. In the past I’d continue growing and sacrifice getting quite soft. But right now I don’t see the need to make that sacrifice. Just all out weight gain isn’t my goal

[Sasan Heirati]

Diet / PED’s / training
Goal- cruise / maintain maybe grow

350-400 protein
750-800 carbs
120-140 fats

Cheat meals- 3-4 per week

Cycle
200 test E weekly
2 gh fasted
2 gh before bed
Insulin – Novorapid, 1-2 times weekly

Training
1- back, abs
2- chest, calves
3- legs
4- shoulder, traps
5- arms, calves
Repeat
Rest days- when ever I need one

[Sasan Heirati]

Delts today and woke up 263 thanks to a large domino’s pizza with chicken kickers and cookies : D

Also bulked up my meal 1 to about 220g carbs with 5iu novo rapid insulin.

Felt awesome in the gym. Full round pumped.

So I’ll be utilising novo insulin more often whilst cruising.

Will update diet and PED’s today. I’m going to move to a macro way of posting my diet and it’s quite varied day to day amount wise.

Delts and calves
Donkey calf raises 5 x 12-20
Seated shoulder press mach 4 x 12-15
High row machine 4 x 12-15
Barbel upright rows 4 x 10-12
Db side laterals 4 x 8-10
Iso side laterals 2 x 10-12
Smith shrugs 4 x 12-15

[Sasan Heirati]

Well done with Luca btw mate he looked very good and very well deserved! Clas work lads

Thanks brother. You’re next ; )

[Sasan Heirati]

Why diuretic depends on so many things, no one can give you a good answer here. Generally from what I’ve seen if you wake up show day dry right full ready , no point risking more water loss, eat to stay full stage time. If you wake up not quite as dry as you expect but very full, can take 1/4-1/2 diazide. But cover it with enough food so you don’t flatten. If you wake up flat and soft, don’t touch it. Just eat