[Sasan Heirati]

First session back this week was as expected, empty lol. Felt so flat but I’m
Glad I went. I didn’t a mix of back chest and delts just to get blood and food moved around

Been on my regular food plan all day with slightly less carbs to ease in.

Will aim for 600 carbs by end of the day. See how I feel tomorrow when I train legs / lower.

Then as of Saturday I’ll go back to split body parts

By weekend food should be higher and as will appetite so I’ll throw in a cheat meal to boost calories

My left elbow is still quite bad, but everything else felt much better so that’s good at least

[Sasan Heirati]

So last rest day yesterday.
I can’t hack any more haha

250 today so new low since last week and I feel suuuuper flat

So I’ll probably do some chest / back today to get some blood moving and see how I feel. Then decide food

I’ll update later today : )

[Sasan Heirati]

Hi bud. You’ve gained so well for a 6 month period. I think even if you think
Less, just eat the right foods, 300-400 calorie increase every 2-3 weeks, train as hard as you can, your raging hormones right now will make sure you grow a pot

Trust me don’t wait around to try go slow at your age. Obviously don’t get too sloppy. But don’t hold back, you’re in prime years to natural grow and get very strong. These years end fast, so make most of it and fun!

[Sasan Heirati]

I’ve made extremely gains doing 4 day splits on the past. Bro split at that.

My fav is 5 day bro. I find it more fun. But if I had to choose the split I actually grew faster with its 4 day split like you’ve written

Go for it. See how you respond. The re-evaluate

[Sasan Heirati]

Rest day number 4 today. Weight down a little more to 253.

But that’s fine. 2-3 high carb days with insulin and I’ll be back to 255-260 and hold there

Literally not done much. Minimal movement, been working on clients, eating, watching a little tv, fully resting till I start to go insane then I’ll get back in the gym haha. Possible tomorrow or Thursday to make it 4-5 days full rest

Might treat myself to a takeaway tonight to slow the weight loss

[Sasan Heirati]

Big sass how are you brother? Looking awesome atm. Have you had any thoughts about competing yet?

Hey brother thank you very much

How you feel at the moment? You’re looking crazy too!!

Competing wise I’m still figuring stuff out. Still don’t have the roundness I did back in 2018 even though it’s hard to tell from pics. Also my chronic right knee tendinitis is starting to cause atrophy in that quad. Same with my right shoulder.

Most pros wouldn’t see these as a reason but I have no intention of getting on Stage unless I’m better then I was in 2018.

So I’ll keep chipping away into the new year then decide my man : )

[Sasan Heirati]

So had the weekend totally off training. Feel better for it today but I think I’ll take today off too as my joints are starting to feel a little better

Weight down to 255 which is expected and I’m good with that. Just feel flat, but not sloppy yet so that’s ok

Not too much to report really

Just using this week to see if I get rid of some of my aches and pains before getting back to work.

I’ll take it day by day as usual and keep you guys posted

[Sasan Heirati]

You don’t need to use a belt if you’re bodybuilding with proper form.
Not wearing a belt won’t itself cause a hernia. General weight lifting can. But not everyone gets them.
We all risk getting hernias. You can’t stop that.
Just don’t overdo overly heavy weights that cause pressure in your core. Train smart and work your abs too

[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.