[Sasan Heirati]

Delts and traps today.

Felt decent, strength and pump were great, right shoulder and it’s chronic injury no so great but it let me do enough.

Focused a lot on moderate loads, short rest times and crazy pump. What drenched by the end of it cos I the pace was so high. Love that shit

Checking back in with Chris tomorrow and it’s arm day

Training every day this week so far. I’ll take a rest when I feel I need it.

Delts, traps and arms
Reverse pec dec 4 x 12-15
Rope face pulls 3 x 10-15
Db side laterals 4 x 10-12
Cable side laterals 3 x 10-15
Bent over bench db rear laterals 3 x 8
Db shrugs 4 x 12
Rope ab crunches 3 x 12-15

[Sasan Heirati]

So pretty cool announcement which I’d like share with you but to keep here on the forum for now before I post it on social media. Cos I like you guys more haha

Handed the reigns back over to Chris Aceto as of yesterday.

Rough aim is to be ready to compete spring time next year.

I’m actually so happy and relieved cos I trust Chris 100%, and this takes a huge load of my shoulders. I can focus on my own clients and not think about my diet / anabolics / cardio etc etc

I’ll update my diet and cycle for you today. He’s actually not changed a thing , I’m

Checking back in with him tomorrow so he can see what my current setup os doing

I had bumped mast up to 400 few days and he’s keeping it there

With Chris you literally never know what he’ll do. He literally goes off what my body is trying to say / do.

That’s why I love working with him

Anyway, back day yesterday felt awesome

I’ve picked up the pace in the gym. I always do when I go into “prep mode” I guess. More so when I start checking in with chris

Back day

Wide lat pull downs 4 x 10-12

Smith bb rows 4 x 8-10

Nautilus pull downs 4 x 10-12

Seated cable row 3 x 8-12

Cable pull overs 2 x 12-15

Immense [/quote]
Starting to feel like a pro again lol

[Sasan Heirati]

Leg day yesterday went sooo well. Clearly cos I’ve teamed back up with Chris and no other reason haha

But I don’t know why, knees felt good, strength was high, pump was insane.

High pace, I was finish in 60 mins but that didn’t take away any strength at all.

Maybe just mentally more focused cos I feel more like pro bodybuilder actually aiming for a season back on stage

Sent Chris my 2nd check in yesterday too.
He said I look harder, no changes to the plan. Checking in again tomorrow

It’s delts today. Leg session below

Leg day
Laying ham curls 4 (all drops) 6-12
Seated ham curls 3 (all drops) 6-12
Leg extensions 4 x 20
Squat press machine 2 x 5-12
Adductors 3 drops 8-12
Abductors 3 drops 10-20
Leg extensions pump 2 x 30

[Sasan Heirati]

Current Diet and cycle

M1
2 whole egg, 15 egg whites
200g oats
25g honey

Train – (30 carbs)

M2
200g cooked chicken
200g cooked rice

M3
3 scoop whey
1 cup oats
15g pb

M4
200g cooked steak
250g cooked pasta

M5
3 scoop whey
1 cup oats
15g pb

Cycle
600 test E
400 mast e
2.5 gh fasted
2.5 gh bed time

[Sasan Heirati]

255 today.

Checked in with Chris yesterday , he’s asked for another check in tomorrow to see what my current plan is doing before he makes any changes

I’ll post current diet and PED’s today

Really good chest session!

I chose smith machine incline as my main compound to start with, worked up to 3.5 plates per side for 6, then did a double drop set. Get so good

Left elbow is still in pain but it slowly getting less painful

Chest and calves
Standing calf raise 4 x 10-20
Incline smith press 3 x 6-12
Decline machine press 4 x 6-10
Pec dec 3 x 10-12
Incline machine press 3 x 10-15

[Sasan Heirati]

So pretty cool announcement which I’d like share with you but to keep here on the forum for now before I post it on social media. Cos I like you guys more haha

Handed the reigns back over to Chris Aceto as of yesterday.

Rough aim is to be ready to compete spring time next year.

I’m actually so happy and relieved cos I trust Chris 100%, and this takes a huge load of my shoulders. I can focus on my own clients and not think about my diet / anabolics / cardio etc etc

I’ll update my diet and cycle for you today. He’s actually not changed a thing , I’m

Checking back in with him tomorrow so he can see what my current setup os doing

I had bumped mast up to 400 few days and he’s keeping it there

With Chris you literally never know what he’ll do. He literally goes off what my body is trying to say / do.

That’s why I love working with him

Anyway, back day yesterday felt awesome

I’ve picked up the pace in the gym. I always do when I go into “prep mode” I guess. More so when I start checking in with chris

Back day

Wide lat pull downs 4 x 10-12

Smith bb rows 4 x 8-10

Nautilus pull downs 4 x 10-12

Seated cable row 3 x 8-12

Cable pull overs 2 x 12-15

This is exciting news can’t wait to see this unfold [/quote]
Thanks mate!

[Sasan Heirati]

So pretty cool announcement which I’d like share with you but to keep here on the forum for now before I post it on social media. Cos I like you guys more haha

Handed the reigns back over to Chris Aceto as of yesterday.

Rough aim is to be ready to compete spring time next year.

I’m actually so happy and relieved cos I trust Chris 100%, and this takes a huge load of my shoulders. I can focus on my own clients and not think about my diet / anabolics / cardio etc etc

I’ll update my diet and cycle for you today. He’s actually not changed a thing , I’m
Checking back in with him tomorrow so he can see what my current setup os doing

I had bumped mast up to 400 few days and he’s keeping it there

With Chris you literally never know what he’ll do. He literally goes off what my body is trying to say / do.
That’s why I love working with him

Anyway, back day yesterday felt awesome

I’ve picked up the pace in the gym. I always do when I go into “prep mode” I guess. More so when I start checking in with chris

Back day
Wide lat pull downs 4 x 10-12
Smith bb rows 4 x 8-10
Nautilus pull downs 4 x 10-12
Seated cable row 3 x 8-12
Cable pull overs 2 x 12-15

[Sasan Heirati]

Hi SAS! After a comp, du you always favour to go trt with clients or that depends? Say if someone did 16 week prep, only 1 show, do u feel that a rebound could be a good idea or is it always straight in to trt/healtphase?

Yes but lean more towards more a sports Hrt rather then trt. I find you’ll rebound on low dosages just as well, if anything the rebound better as it’ll be cleaner with less side effects like water retention. And health markets will start to come back in range faster. Which means you can push onto off season sooner

[Sasan Heirati]

Arm day Saturday yesterday went really well.

Left elbow tendinitis is still bad but it’s not as harsh as it has been since I back off the heavy bench presses

Been working in the 15-30 rep range on bench to use lighter loads. Doesn’t have the same effect as heavy benching for me, but still better then no benching

I’m 38 this month. And boy do my joints like to remind me haha

Rest day today. Few clients competed this weekend including Lucas who won the 2bro’s british finals yesterday earning his pro card. Proud moment for use since I’ve helped him go from a non competitor to IFBB pro in 3 years. He’ll be on the Olympia stage in next few years

I’ve always been talking Chris Aceto. Who has helped me prep for shows since 2014.

I might start checking in with him very soon. Just to give the reigns over and switch my mind off. Told him I want to try win a pro show next season. He said let’s do it. So that’ll be exciting for me.

[Sasan Heirati]

Your a fan of a high protein diet. How much you put your clients on per pound of bodyweight whether they in prep or off season

I like at least 1.5g per lb of bodyweight but that’s the lower limit. I find lot of clients these days panic soon as they think they have to digest a lot of protein so most complain if they see it go high. The ones that do as their told and get the food down generally always see the benefits

[Sasan Heirati]

So today was meant to be delts and traps, but as I started training it moulded into more back and traps haha

My instinctive side kicking in hard.

I started with rear delts, right shoulder just didn’t feel good / stable, went onto side laterals and it felt worse so I got quite annoyed, saw someone deadlifting and it made me really want to deadlift so I did

And I wasn’t sorry! Got 2 new pbs for me 220kg for 5 and 180 for 12 easy ish reps. Considering a couple months ago. Couldn’t do 180 for more then 4 I’m happy

So then I did some pull downs, rows, and shrugs then called or a day feeling really really good.

Decisions like this aren’t just random

I knew my shoulder would just annoy me, and I knew my back had fully recovered from its session 3 days ago. And my hams / glutes weren’t too sore from legs so it made sense to hit back

Why not

Glad I did

I’ll revisit delts tomorrow along side arms

Back day
Deadlifts 3 x 5-12
Wide grip pull downs 4 x 8-10
seated row 3 x 8-10
Rope pull overs 3 x 10-12
Chest suppress single rows 3 x 8-12
Dh shrugs 2 x 10-15

[Sasan Heirati]

So rest day yesterday. Legs today which went really really well.

To avoid making my knees any worse right now, I didn’t use leg press, instead I used a pinned stack machine, where you push a plate and your seat moved back instead of the leg plate if that makes sense

This way I know I can stack it for 4-5 sets of 20 reps, 1-2 min rest only, for blood volume work. This always gets me sore from my glutes to hams to quads without knee pain. And it’s very hard. In a pump way : )

Food has been steady 700 carbs, 400 pro, 130 fats

Body weight 260-262

As of next week I’ll probably tidy / trt for a few weeks to reset and get rid of some built up pain.

I’ll likely get down to 245-250 then sit there till I’m ready push back up to start prep in the best position.

I’ll start to chat with Chris Aceto my prep coach to see what he wants me to do also

Exciting times

Legs
Standing ham curls 3 x 7-12
Laying ham curls 3 x 6-10
Leg press machine 4 x 20
Leg extensions 4 x 10-15
Lunge walk 2 x 20-30
Adductors 2 x 8-12

[Sasan Heirati]

Hello, your diet coach is Kuba? Who is your trainer for training? YOU ?

THANKS

I coach myself Michel : ) kuba is an incredible coach.. I think for my next contest prep I would hand things back over to Chris Aceto who was my prep coach from before I went pro. He know my body better then anyone.

[Sasan Heirati]

hey Sas, love reading this details, thanks for that.

Would u say we ALL can grow much more on test only and some oral stuff here and there in off-season than we think?

Other question would u say high test with high masteron can also lead to a solid growth even bc i think we all feel great on mast. Bc everyone is playing this test/primo/npp thing and mast is only for contest prep. What are your thoughts?

Hi bud thank you and you’re welcome I’m glad it’s of use : )

Yes for sure, I believe anyone can grow on test only and orals used sensible. Like I’ve said my best off season was 600mg test + anadrol and some insulin. But my Effort / work ethic and consistency was extremely good, I didn’t miss a trick and I was so focused on getting a big as possible. So it comes down to those factors. But I also wasn’t fussed about water retention that can come with higher test and food etc

I thing mast is absolutely fine for growing. I myself and countless others I’ve coached have gained 30-40 lbs in the off season from just these 2 compounds. Again it comes down to consistency and work ethic. Hope this helps

[Sasan Heirati]

Hello, your diet coach is Kuba? Who is your trainer for training? YOU ?

THANKS

Don’t be silly haha sas coaches him self. He does a great job with that doubt he will actually ever need a coach imo [/quote]
Thanks my man. Next prep I’ll have to hand things over at some point due to head games you know what it’s like haha