[Sasan Heirati]

251 today so up a little. Should continue to go up since I had an unplanned cheat meal today. Too my partner and son out shopping so we couldn’t resist going for a Nando’s. I had a lot of food. Chicken, pitta, chips, bean salad, and 12 Millie’s cookies for desert. Sooo good and I was still hungry lol

Then went and did hamstring and calves and man it was good. Pumped instantly and mind muscle connection was superb.

I think I’m going to do more regular cheat meals, because it make my training so much more effective

I replaced one of my steak meals. Rest of my meals are unchanged for now

Hams and calves
Standing ham curls 4 x 10-12
Laying curls 4 x 10-15
Seated curls 4 x 8-12
Rdl’s 6 x 12-15
Standing calf raises 4 x 15-20

[Sasan Heirati]

Hello Sas, what is your current split?

So my split for most of my journey so far, and what I usual use is
Monday- back & abs
Tuesday- chest & calves
Wednesday- off
Thursday- legs
Friday- shoulders & traps
Saturday- arms & calves
Sunday- off

But current I’m trying a new split to see. Mainly so I can train 6 days but also to add some volume to my chest / back.

Monday- back & abs
Tuesday- chest, front delts & calves
Wednesday- quad
Thursday- side delts, rear delts, traps
Friday- hams, calves, forearms
Saturday- biceps, triceps, added chest press
Sundays off

[Sasan Heirati]

Really enjoyed reading your log Sas and the detailed info into why you do the things you do and how you know your body. Looking great in your recent pictures bro!

Thanks for reading brother and I’m glad you enjoyed it. Thank you for the compliment, I’m just enjoying it a lot right now so let’s see where it goes

[Sasan Heirati]

Push push push buddy. Don’t waste time trust me. Muscle takes years to grow. Get growing. It’ll be worth it

[Sasan Heirati]

250 again today. I’m calling this a “calm before the storm” phase lol waiting to drop the food hammer and start to really grow. Like I said when I finished this diet almost 2 weeks ago, I wanted a steady period before pushing up to get used to this body fat. And with holding here but in increasing carbs, I actually think I do look harder, fuller, sharper so it’s all positive

Shoulders today. So I’ve been thinking of removing pressing all together from this training day I press heavy on chest day and I like to close grip press on arm day. shoulder day pressing becomes too much, so I’ll focus more on side / rear delts and traps. With added high row to kinda hit the upper – mid back. It’s a bit like a 2nd pull day but upper back focused… if that makes sense.

I’ll post my new split below. Still on the fence about 6 day training. Body feels pretty battered right now. So maybe go back to 5… see how I feel as calories go up

Side & rear delts, & traps
Reverse pec dec 4 x 15-20
High row 4 x 15-20
Smith upright rows 6 x 8-12
Db side laterals 4 x 8-10
Single arm db side laterals 2 x 8-12
Db shrugs 4 x 8-12

[Sasan Heirati]

Just read the log start to finish at work, provided some interesting reading material! I remember seeing you in Total Fitness cant remember which one, either Wilmslow or Altrincham back in 2013 I think. I was working with Jordan at the time and remember being like that guy is a fucking unit lol!
Decided to have a pop at competing next year after a 6 year hiatus, reading your log is real inspiration having followed your progress on and off from years ago! Looking forward to seeing you get back on stage dude.

That’s cool Jack! Yeah I did a few months at total alti at that time. Mainly wilmslow but I remember my 13’ british prep I did mix it up.
That’s really good to know and I’m glad my log has helped in anyway at all, and great news that you’re also making a comeback. It’s been 5 years for me.
So stay in touch and keep me posted buddy. It inspires me too. Let’s have some fun : )

[Sasan Heirati]

I think you’ve answered it yourself for the most part bud. Start low and taper up every couple weeks or when you stop progressing. I would go with 200 test 100 deca 20 dbol to start. How you increase depends on too many things we don’t know. You experience, level of muscularity, level of training, body fat levels, how hard you train, your lifestyle… I would have an AI at low dose with these compounds for sure. Don’t run dbol longer then 6 weeks.
The “entire phase” is impossible to answer without know you or how you progress this run. Food progression again too any things we don’t know. But yes start with a small surplus and add 200-400 calories when gains stall

[Sasan Heirati]

249 today. I actually added another 100g carbs before bed last night. All it did was make me looked drier / tighter today

So I’m going to up food by way of carbs as well as fats. I might go from 5 meals to 6. Appetite is there so I’ll see if I can do 6. I’ve been on 5 for quite a while. Once food is high I’ll probably go back to 5 so I can eat more per sitting

I’m surprised how lean I look today. Dry lean, I think the higher volume, and the extended compound work at the beginning of my sessions are really ramping up my metabolism.

All good things. Gains will come.

Leg day today. Felt OK, the only thing I didn’t like was my knees felt quite sore so I think recovery is taking a hit with 6 day training weeks. Might lower volume a touch and see if it helps, if not then I’ll go back to 5 days

Legs
Bb squats 5 x 10-15
Leg press 4 x 10-15
Leg extensions 4 x 15-20
Lunge walk BW 3 x 20
Laying leg curls 4 x 8-12
Adductors 3 x 8-12
Abductors 3 x 8-12

[Sasan Heirati]

I would increase output for sure. You have room to do more cardio / more steps during the day. If you’re lifestyle / career doesn’t allow this or you become too fatigued then cut carbs down to 230-250

[Sasan Heirati]

Black coffee is all you need

[Sasan Heirati]

Maybe not the best answer I do know a few clients who have had the same thing happen, and thing that helped them was just staying consistently lean / getting leaner over a long period of time, living and eating as healthy as possible, that skin should start to slowly tighten up.

[Sasan Heirati]

250 today it’s not budging. But again I’m ok with it. Longer I hold this condition, the more efficient my body will stay when I do get heavier .

I am making changes to diet and cycle this week though , test will go up a touch and so will food

Mid week high / cheat day will come into play soon too. Maybe

Chest day today went great. I upped pre oats to 200g, and yesterday test went up so it has helped already.
Did my 8 sets on flat barbell bench worked up to 140 for a couple sets which is heaviest I’ve been since my pec test 8 weeks ago.

Kept range of motion a little shorter today to try take out delts and triceps, and it worked a treat. Pecs felt super pumped

I skipped calves as they felt tight still from last session

Chest
Flat barbel bench 8 x 10-15
Incline hammer 4 x 8-12
Flat machine press 4 x 8-12
Flat db fly 3 x 8-10
Seated machine fly 4 x 12-15

[Sasan Heirati]

Ignore him SAS he’ll find some muscle one day. Do you ever feel mast can give you a flat feeling. Obviously we know it doesn’t block estrogen but can inhibit the sites & mask the sides but a lot of people myself including find them selves feeling flat when they go say over 200mg even with a high test dose?

I’ve met plenty douchebags strong my 2 decades in this game Josh don’t worry it makes me laugh : D
So in the past yes I’ve had that feeling for sure. I usually wouldn’t go over 500 mast and that would be alongside 800-1000 test. So I think it comes down to the individual and the feedback the bodies give at particular times. Last week I did start to feel mentally flat like that. So this week (I have to update) I’ve upped test a little and that feeling has subsided. I won’t be on mast for too much longer for this reason, I’ll go back to eq I feel great on that stuff

[Sasan Heirati]

Right I see. Totally understand regarding that much performance fuel. What I would do is start with a smaller shot of insulin, maybe 3iu, have some sugars in your bag incase, anything could be haribo sweets and see how you get on.
If you feel fine, increase by 1iu next time… and so on. But always keep sugars in your bag. I sometimes take a squeeze bottle of honey or jam. Cheap fast sugars ti save me if I need / am experimenting with insulin

[Sasan Heirati]

You’re saying take 4-5iu pre and not have carbs till straight after training? Novo will be active and effective within 15 minutes. The carbs you had 45 minutes prior might be suffice. So you’re risk going hypo or at very least having a rubbish session.

I’d rather you save it till post workout. Then do a bigger shot with extra carbs. Much safer