[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

[Sasan Heirati]

Woke up 260 again. Rest day today so not too much to report. This is the first week I’ve take a mid week rest, just feel like fatigue is building right now.
And with going into a cruise I don’t want it getting out of control.

So I’ll rest it and when I feel I need it.

One off plan meal today being a burger and fries. 4 regular meals.

Body feels very efficient right now but also stubborn. So hopefully it’ll comply better after this cruise

Family and car day today.

Hope everyone is having a great week so far

[Sasan Heirati]

I know plenty of very good bodybuilders with great legs who do stairs most days. But they go suuuper slow. Snail pace.

I personally had to stop stairs as it negatively impacted my knee health due to heavy leg days as well. I switched over to bike. Again low easy pace easy resistance and I much preferred bike.

It’s what works for you and how it effects your progress. Trial and error

[Sasan Heirati]

260 again. I’ll be very happy if I hold this during the cruise. I’ll no doubt soften but that’s ok.

Leg day today. Struggling with knees right now regardless of how I train or what rehab I do so I think I’m gonna have to start skipping leg day every other week or something for a while to try let them heal.

Either way it was still a decent leg day. Worked up to 400 kg on leg press for 15. That’s usually a 30 rep set for me but knees are just ruining it for me

Great pump. Great connection. Got it done

Leg day
Seated leg curls 4 x 8-13
Leg press 6 x 12-20
Leg extensions 4 x 12-20
Standing leg curls 4 x 8-12
Single leg press 4 x 15-20
Abductors 2 x 15-20
Adductors 2 x 15-20

[Sasan Heirati]

I’m currently using 2k and I have to admit I think it’s very good. I won’t be changing to pharma for now.

[Sasan Heirati]

260 today. I confess I had a Dominos last light and lots of it : D but it went to the right places for sure. Face and muscles haha

I have missed my last injection and won’t take any anabolics this week to allow things to drop off faster then from next week I’ll start the 200 test

Chest day today was really really good. Strength up again on bench press getting 150kg for 10 reps so very happy with that.

With hitting flat bench at high volume twice I can definitely see the extra added thickness / fulness across my chest and delts which was one of my goals this push

The other goal was extra thinness across the mid-upper back. I hit a rear double shot after training and can see visibility that shot has also improved.

So a very happy Sas

I’ll post those shots on my IG so have a look if you’re interested

Chest and calves
Standing calf raises 5 x 12-20
Flat bench press 6 x 8-12
Incline hammer strength 4 x 12-15
Flat machine press 4 x 12-15
Cable fly upper chest 3 x 15-20
Cable fly lower chest 3 x 15-20

[Sasan Heirati]

262 again today. Will be starting my cruise this week so I’ll update my diet / PED’s etc on here

Same weight but feel nice and full after yesterday tasty foods at my parents house

Trained back. Can feel fatigue wanting to kick in hard all the time now. So it’s def time to pull back for sure. Just want to sleep all the time, achey joints etc.

Back day was good still. Crazy pump, strength up there especially on bent over smith rows. So happy with it today

Back and abs
Wide grip lat pull downs 4 x 10-12
Smith bar bell rows 4 x 6-10
Chest supported seated row 4 x 8-12
Nautilus pull downs 4 x 12-15
Seated cable row 4 x 12-15
Rope crunches 3 x 12-20

[Sasan Heirati]

it won’t hurt. As long as you’re in a deficit you’ll keep dropping body fat.

I personally rather just use eaa’s.

[Sasan Heirati]

262 today so still up there. Rest day today with a big lunch at my mums house which always means a feast

I had rice, lamb, lasagna, fried bread, rice pudding with jam, fried sweet almond, mint tea, all home made.

She’s sent me home with left overs so next meal will be similar.

Other then that just been relaxing today, went for a drive, and been focusing on my client who’s just earned his ifbb pro card at the Portugal amateur Olympia. Awesome weekend for him and my team

Hope everyone else is having a great day