[Sasan Heirati]

Hi Sas, thanks without sounding like an idiot what do you look to progress in the workout?

You don’t sound like an idiot at all. I change a lot of variables a lot of the time. Rest times, rep speed, rep range of motion, movements, i progress using them and even though I don’t log, I do progress weights within my rep ranges and also volume too sometimes

But I don’t limit myself to strength and / or volume progress. If I fail lighter then last week, I progress with intensity or volume or rep speed and so on… I use the pump as feedback a lot of the time too as well as strength / endurance

Sounds complicated but it’s so simple.
I do a set of 8-12, and if there’s more in me I add weight, if i am failing at rep 8, I do straight sets. If I falls short I back off.

I gauge how I am performing in that moment. No how I did the week before. But I also do know where I am with strength etc.

Make sense it still sound crazy ? It’s basically simple old school pyramid / volume training.

[Sasan Heirati]

Hey matty are you taking health supps? Like love heart, viral support and omega’s? Healthy fats?

[Sasan Heirati]

Feel / experience / progress / bodies feedback. Always start low as possible that produces results then go up if and when you need to I say

[Sasan Heirati]

Not really no^^

[Sasan Heirati]

Hi Sas do you track your weights/workouts week on week?

Hi josh. Not really know. I go by feel / instinct. And I know where my strength is usually. But I don’t aim to progress strength or volume so never really logged anything properly.

[Sasan Heirati]

Dipped below 250 today woke up 248. Metabolism is cranked high. Definitely a very good thing

As planned in cruising though this week maintaining allowing my metabolism to stay high maybe yet higher. Add some carbs and just adjust to being this lean a little more then possible push back up.

Slow lean push.

Chest day today and it felt pretty good. The injured pec is feeling little better again, can feel it still when stretched under load. But i think about 2-3 weeks and I’ll be loading it again better

Chest and calves
Donkey calf raises 5 x 15-20
Incline barbel press 4 x 8-12
Flat db press 4 x 6-10
Cable fly 3 x 8-12
Incline machine press 3 x 10-12
Flat seated machine press 3 x 12-15

[Sasan Heirati]

Back day today was pretty good. Surprising because I felt exhausted after this weekends expo. Almost like I was hungover. But when I started warming up I just felt very good throughout.

Pump was insane,’strength was ok. But not fussed by that when everything felt THAT good

I’ve bumped the food up a little today. About 100 carbs. So I’ll update diet soon

Excited to see where I can take this next phase. I’ll stay lean for now and see if can slowly gain and improve

Back and abs
Rope pull downs 4 x 8-12
Smith bent rows 4 x 8-12
Seated chest support rows 3 x 8-10
Seated cable row 3 x 8-12
Panatta tbar row 3 x 6-10
Face pulls 3 x 12-15
Rope crunches 3 d 12-20

[Sasan Heirati]

You looked insane guest posing. I also am impressed how you autoregulate food so easily in a cut. You most know how your body react really well.

Thanks bud : ) I’m happy with how I looked but definitely clear to me what I want to bring up

And yes I’m pretty well tuned into what my body needs now. Day my day, even meal by meal. I go very much by instinct / feel / look / what my body telling me. 2 decades of this thing can do that

[Sasan Heirati]

Last thing, I was buzzing being on stage again after 5 years.. so that’s a positive step towards a comeback for me. Personally I needed that confirmation because I need to enjoy every part of this. And I am so far…

[Sasan Heirati]

By the way if you guys want to see how I looked on stage yesterday, I’ve reposted some stories on my Instagram. And so a main post myself with a couple pics

[Sasan Heirati]

Post expo weekend. Weighed 250 this morning so down again quite a bit

Last night when I got back I did have a cheat meal. 14 inch pizza, garlic bread and a dairy Lee choc bar to myself.

Both days at the expo I kept things tight. Protein bars, chicken, rice, rice cakes, veggies.

Did some posing on stage since I got asked and felt lean, and also asked Jordan to give me some feedback…

Feedback was positive! What I want to hear from him and confirmed my own thoughts.

Still within striking distance for a pro win.
But do want to gain another 8-10 lbs muscle to make sure I’m undeniable next season.

Lean enough to grow now, keep things leaner and push up steadily over the next few months

So I’ll let my body recover this week, add some food to my diet and start to slow add calories.

Excited to get back in the gym and train today!

[Sasan Heirati]

2 lbs down yesterday to 253 a new low for me. Same weight today

With working the Expo today and tomorrow I’m likely to lose some more weight unless I just eat whatever I get hold of since I refuse to cook and take meals. I’m not hardcore enough for that haha and I’m not in prep

In all honestly I like to just enjoy these events without obsessing over meals and fluid. That’s just boring and it wont hurt my physique. If anything it’ll get me leaner. It’s how I’ve always done it

Then I get to have my off plan meal with my other half at the end of the weekend. Win win

Leanest I’ve felt and looked this morning.

I think my goal is still to get down to 250 then reassess my options.

As it stands I want more muscle before I do another IFBB pro season if I want to be undeniable enough to get to the Olympia. And from 245-250 I’ll be able to push up nicely closer to 300. Which I know will have me on stage at 240-245 next season. We’ll see

[Sasan Heirati]

Only one way to know buddy… just do it : D

[Sasan Heirati]

Diet and PED’s changes / update

CHANGES
-dropped banana and some rice
-dropped an egg
-dropped cardio down a little
-upped winny
-upped gh
-added 1 extra lifting day. So 6 days on 1 day off. The extra day will alternate weekly, 1 week chest gets done twice, next week back gets done twice, repeat

Diet
1- 2 eggs, 15 egg whites, 100g oats

Train

2- 4 sc JP whey

3- 350g cooked beef/ steak, 200g rice

4- 350g beef/chicken, Veg

5- 3.5 sc whey, 20g pb, 250g yoghurt 0%

Cardio-
45-60 minutes easy walk

Cycle
800 test E weekly
600 masteron
50 winsterol pre workout
1 arimidex, 2 x weekly
3.6 gh fasted

Split (usually)
Back & abs
Chest & calves
Legs
Delts & traps
Back or chest alternates
Arms & calves
Rest

[Sasan Heirati]

255 today back to lowest weight and feel better this time. But as depleted, but tighter too.

I’m going to try hold this, and with working an expo all weekend, i might increase food to make sure I don’t drop too far under. Plus I want to enjoy the expo and have energy to chat to everyone and since im not in prep, no point trying to suffer through

Delts today. Felt really good, even though food is low, for some reason my performance and pumps have still been very high

I’d like to maintain this performance and try get little leaner.

I’ll update my diet Shortly

Delts and calves
Standing calf raises 5 x 10-15
Iso Shoulder press machine 4 x 8-12
Db side laterals 4 x 8-10
Iso db side laterals 4 x 8-12
Bb front raises 4 x 8-10
Wide grip upright rows 4 x 8-12
Rev pec dec 4 x 8-12