[Sasan Heirati]

Same weight today 257. It’s rest day and cheat day, fun times : D

It’s also Father’s Day so I took my mrs and son to a restaurant with my parents and brother for brunch. Or meal 2 for me lol. Was tasty it was Turkish, I had French toast with maple syrup, scrambled eggs. Turkey sausage, Turkey bacon, beans, mushrooms, tomato, and I finished off my sons chocolate pancakes as well as my mrs pancakes too. Can’t leave food behind right ?

Meal 1, 3 and 4 have been usual meals. Oats whey steak rice etc… evening meal will be large pepperoni pizza, garlic bread with cheese, dairy milk fruit and nut chocolate bar

Hopefully a little weight gain to head into a fresh training week tomorrow

Hope everyone is having a great Sunday and happy Father’s Day to all you dads.

[Sasan Heirati]

There’s zero need to mess up family life. I know top 10 Olympia level pros who have a family life lol. This journey is what you make it, forget everyone else : )

I like to see guys who have that priority. Who will make the family first and not be anal pricks about things (outwith maybe show time weeks) …as for every person like you doing your bit, there is 10 more negligent on their main role as a man. So I don’t think you should take it lightly that you’re for me, a role model more in this regard, than entirely in your physique achievements….as far as I’m concerned. [/quote]
I agree Rab and I appreciate your kind words and compliments too. For me personally, my family time is a perfect distraction in terms of bodybuilding and contest prep we eat meals and we train and we sleep. That’s not 24 hours every day. There’s many many hours in between so how we use that is us to us.
Lee Haney 8 x mr Olympia winner had a family and prioritised them tue entire time too, and he was possibly the best to ever do this. I understand we need tunnel vision and some bodybuilders can’t do it without distractions but again it’s a mindset issue not time etc.

[Sasan Heirati]

257 so a lb down regardless of yesterdays impromptu cheat meal lol. Body is running high speed right now and I like it

Arms today was very good, felt pumped throughout, got some left elbow tendinitis kicking in so need to keep an eye on that. Other then that arms felt huuuge today. Did my bench press to start for chest overlap. And then just kept pace and volume nice and high.

Tonight I’ve decide to get a takeaway. Lamb and chicken kebab with rice. Clean ish. But a bump in calories for sure

Gotta eat big to get big ; )

Arms with chest overlap
Barbel bench press 6 x 8-12
Straight bar cable ext 4 x 15-20
Rope extensions 4 x 8-12
Db kick backs doubles 4 x 12-15
Db curls 4 x 8-10
Db hammer curls 4 x 8-12
Machine curls 4 x 10-15

[Sasan Heirati]

Hey Sas, do you do anything specific for your calf training like dc style, stretching under load etc? I’ve always had good calves genetically and had comments on them but as such never really trained them consistently so want to take them from being big decent calves (like 19″ without training them) into mutant ones lol.

Mutant calves! Jack I can already tell you’re a very cool dude : D so to be honest the only intensifier I might use for calves are drop sets. Lots of them after the last set. What grew my calves to another level was hitting them almost every day I go tue gym. I’d pick 1 exercise per day, 5-8 sets, and I’d alternate heavy day 6-12 reps 2 min rest, with lighter day 15-20 reps 30-40 sec rest. After a few months they start to really grow[/quote]

Logically this is what I have always thought and my reasoning for this is fat people lol. They always have monster calves and they aren’t in the gym doing toe presses, just constantly bombarding them with weight on a daily basis. Much like ab training I have just never bothered to be consistent with it. I’m going to hammer them every day for the next 6 months and see what can be done. Thanks dude.

[/quote]
Exactly they are stubborn thick dense muscles so they can take a beating and need extra beating to grow. They recover very well regarding so go at them hard mate : ) keep me posted

[Sasan Heirati]

252 again today even after high day. I bumped my clean calories throughout the day, and for cheat meal I had 12” pizza, chicken nuggets and chips, a bag of m&m’s and a bar of fruit and nut dairy Lee

I clearly didn’t eat enough. Was busy with the family so I didn’t get in enough food as I had planned but it’s ok since it’s more important a day for my family rather then me

None the less, I have feel fuller all day today. And back training was really good. I actually felt pretty damn big when training, you know when you get super pumped up just from a warm up set lol loved it

So I’ll probably be adding more food this just want to see how I look over the next couple days. I was 255 by end of this week and hold that steady

Back

Barbel rows 8 x 12-15

Single arm pull downs 4 x 12-15

Hammer strength seated rows 4 x 10-12

Wide grip pull downs 4 x 10-12

Seated cable row 4 x 8-10

High rows 4 x 12-15

Single arm neutral machine row 3 x 12

I love this. Makes me feel like there is hope for having a good high quality family life in with your bodybuilding. I see people constantly be insanely picky and fuck up family life for it [/quote]
There’s zero need to mess up family life. I know top 10 Olympia level pros who have a family life lol. This journey is what you make it, forget everyone else : )

[Sasan Heirati]

2 lbs up today after yesterdays high food + cheat meal. 258 lbs.

Definitely needed the extra food and rest day yesterday as today I felt so much better. Back pain has eased off too. I think my body was just telling me to chill out for a day.

Delts and traps today was awesome. Felt full pumped and strong.

I threw in another cheat meal today. Cos why not lol. I fancied taking my mrs and son out for lunch after the gym, we went to a place called juniper. I got a 12oz cheese burger with bacon on it, and thick cut chips. And finished off mrs and sons meal too. Getting my moneys worth haha

So hopefully those extra calories will go to the right places for arms + bench press tomorrow

delts & traps
Reverse pec dec 4 x 12-15
Nautilus high row 4 x 12-15
Smith upright row 4 x 8-12
Panatta side lateral machine 4 x 15
Db side laterals 4 x 8-12
Smith shrugs 4 x 10-12

[Sasan Heirati]

Hey Sas, do you do anything specific for your calf training like dc style, stretching under load etc? I’ve always had good calves genetically and had comments on them but as such never really trained them consistently so want to take them from being big decent calves (like 19″ without training them) into mutant ones lol.

Mutant calves! Jack I can already tell you’re a very cool dude : D so to be honest the only intensifier I might use for calves are drop sets. Lots of them after the last set. What grew my calves to another level was hitting them almost every day I go tue gym. I’d pick 1 exercise per day, 5-8 sets, and I’d alternate heavy day 6-12 reps 2 min rest, with lighter day 15-20 reps 30-40 sec rest. After a few months they start to really grow

[Sasan Heirati]

Same weight today 256 and an impromptu rest day. Was chasing my son around the garden and pulled my lower back. Lovely lol. Lower back has been very tight lately since weight started going up so need to stay on top of stretching. Also getting deep tissue massage in a few days but definitely need to make it more regular as I get heavier. Keep my shoulders, back and lower back in check.

Still bumping my calories up today as planned. Had usual meals plus a few cookies, few rice cakes with peanut butter and honey, and going out for food later with a mate it’ll either be steak and fries or burger and fries. With extras / sides of course and a desert.

This should top me up for tomorrow. I’ll skip hamstring / glute day this week. Let my lower back get better and also my legs are trashed after yesterdays “light” session.

Need to wake up really push good over the next few weeks. Feel like I’ve stalled over the last few days again. Not to worry, will be fixed : D

[Sasan Heirati]

I test with eq, eq helps appetite a lot for me as well as fullness and strength.

Deca is always a good one

Mast is one of my fav but it’s quite mild as far as all out mass goes for me.

[Sasan Heirati]

256 today dropped a lb. I think this hot weather has thrown my water balance out the window right now. That puffy feeling a few days ago has gone though which I’m happy about.

Quads today we OK. My knees are sore right now and so is my right hip. Joys of 24 years worth of leg training I guess

Went lighter then usual, kept the volume and pace high. Still a good session just frustrating training in pain

If this pain doesn’t go down soon I’ll take a couple weeks of leg training.

Other then that, all good. Appetite is high and I’ll be having my mid week high day tomorrow which should bump my weight back up

Quads
Iso Leg extension 2 x 30
Leg press 4 x 20
Single leg press 4 x 8-12
Leg extension 4 x 12-15
Lunge walk 3 x 30
Laying ham curls 4 x 8-12

[Sasan Heirati]

I prefer time off. Rest fast and get back if.
If I’m unsure how fatigued I really am, I run a week of light weights / 50-60% load / pump training and limit my volume

[Sasan Heirati]

Hey bud. Had the same issue at one of the gyms I trained at. I simply sacked off the db presses for that time. Don’t marry yourself to a movement, there should be options to replace them with at your gym no ?

[Sasan Heirati]

257. Again. Which is still so odd as I just feel like I’m holding lot extra water compared to last week. Food is up a little but if it was the food my weight should be higher, so the only thing I can think is the equipoise has shifted my water balance. Again is odd since it’s not one to usually bloat me

Gonna give this eq till next week and see. If it’s for some reason making me hold extra water when I haven’t even begun to push up hard, I’ll be switching it out. It could be a bad batch of eq who knows.

BUT I do feel very strong in the gym. So I’ll roll with it for now see how I feel next week

It could just be that being 257 right now puts me a good 15 lbs over my lowest diet weight so maybe it’s just me losing detail / condition. Which is also ok for sake of muscle being added.

Other then that feel great, appetite is high, strength and pump are high, sleep is good.

Chest today. Managed to go up to 150kg on flat bench for 6 reps. 2 sets of 140kg at 8 reps. 2 sets of 100 at 20 and 15 reps. Win win for me. Rest of the session was higher pace ton of sets and good amount of weight

Chest and calves
Standing calf raises 4 x 10-12
Flat bench press 6 x 6-20
Incline hammer strength 4 x 12-15
Flat machine press 4 x 12-15
Decline machine press 2 x 8-10
Pec dec machine 4 x 10-12

[Sasan Heirati]

if you trained at 5 in the morning would taking anadrol at 4-4:30 still be ok?

Hey Sas, couple of questions for you, how long before your session do Uk usually take winstrol?

And, can you please provide some background on your best push up in muscle, how did you go about it, duration, drugs used etc?

Hey bud. I’ll take winny / anadrol or any oral like that around 3-4 hours before I train. But as close as 1.5-2 hours is fine too

My biggest and best off season growth was 55-60 lbs in about 7-8 months. During this time I did 2 cycles of 600-800 test, 100-150mg anadrol pre workout, insulin 2-3 days weekly of 12-15iu with my pre workout meal. LOT of calories over 7k cals every day , 2.5k of them from cheat meals, muffins, cookies: [/quote]

Fuck!! How many lbs of muscle would you say that yielded? How did you find the Anadrol in a gaining phase like that, is that a usual addition for most?[/quote]

I gained 8 lbs stage weight that year. I gained quite a lot of fat but I get lean just as quick. Getting fatter let me use less anabolics.

Anadrol is one most seem to stay away from these days due to gut/appetite. But it’s a powerhouse for size fulness and strength. For me it doesn’t effect digestion or appetite. It adds a lot of mass for me. I will use it every off season [/quote]

Do you generally keep the mass from Anadrol Sas? Or is it like a dbol where it just decipitates fast? Do you ever run 3 compounds together like test + 2 others or do you always stick with the one? Apologies for the questions but I find bodybuilders like yourself fascinating with no set rules, tracking etc.. just shows it can be done although IG these days will say other wise![/quote]

Mate ask much as you want, it’s what I’m here for. To break the trends haha when up as coming up all the best bodybuilders I knew were the same. Basics and instinct . Anadrol wise, I don’t bloat off it so the gains I make I keep much the same as injectables. My body loves it. Compound wise off season I’m assuming… i actually prefer 2 injectables and 1 oral for the most part. Like test , eq and anadrol, or test mast and dbol, and so on. But i usually pick anadrol or superdrol as my orals[/quote]

Diet, PED’s, split- update

Changes

-stopped masteron

-added equipoise in at 800mg

-stopped adex

Diet stays the same.

Stopped mast in place of equipoise to fill out better, gain strength / endurance, help with appetite, give my physique a heavier / more voluminous look and feel so I can grow.

I’ll keep you posted on what I think / feel regarding eq at this dose. If I don’t like it I’ll simply go back to masteron.

1- 150g steak or chicken, 1 sc whey, 200g oats, 1 banana

Train

2- 3 JP whey, 200g oats, 100g blueberries, 15g pb

3- 350g cooked beef/ steak, 300g rice

4- 350g chicken, 300g rice

5- 3 sc whey, 150g oats, 100g blueberries, 15g pb

Cardio-

15 minutes easy walk

Cycle

1000 test E weekly

800 masteron

3.6 gh fasted

Training

Mon- back, abs

Tues- chest, front delts, calves

Weds- quads

Thurs- side delts, rear delts, upper back

Fri- hams, calves

Sat- biceps, triceps, little chest

Sun- rest

[/quote]
4am be fine yes mate

[Sasan Heirati]

Diet, PED’s, split- update

Changes
-stopped masteron
-added equipoise in at 800mg
-stopped adex

Diet stays the same.
Stopped mast in place of equipoise to fill out better, gain strength / endurance, help with appetite, give my physique a heavier / more voluminous look and feel so I can grow.

I’ll keep you posted on what I think / feel regarding eq at this dose. If I don’t like it I’ll simply go back to masteron.

1- 150g steak or chicken, 1 sc whey, 200g oats, 1 banana

Train

2- 3 JP whey, 200g oats, 100g blueberries, 15g pb

3- 350g cooked beef/ steak, 300g rice

4- 350g chicken, 300g rice

5- 3 sc whey, 150g oats, 100g blueberries, 15g pb

Cardio-
15 minutes easy walk

Cycle
1000 test E weekly
800 masteron
3.6 gh fasted

Training
Mon- back, abs
Tues- chest, front delts, calves
Weds- quads
Thurs- side delts, rear delts, upper back
Fri- hams, calves
Sat- biceps, triceps, little chest
Sun- rest