[Sasan Heirati]

**leg press 6 x 12-15

[Sasan Heirati]

Did you take bloods close to a training session too? Sometimes that can effect a few numbers

[Sasan Heirati]

Quads and high day today.

Woke up 252 same as yesterday.

Feel tired so high day came at a good time. Training felt good just knees and lower back feel quite sore at the moment. I’ll keep an eye on this and if it doesn’t ease by next week , or as bodyweight goes up a bit more then I’ll add more rest days

Food wise i am adding 3-400g carbs from granola, bagels and jam through the day then before bed I’ll have a burger and fries cookies meal I think.

See what tomorrow brings with the mid week high day

Quads and calves
Standing calf raises 5 x 8-12
Leg extensions 2 x 25-30
Leg press 8 x 12-15
Single leg press 4 x 8-12
Leg extensions 4 x 8-12
Lunge walk 2 x 20-30
Abductors 3 x 12-15

[Sasan Heirati]

Really obsessive about how people on the site, yourself included set up their diet plans and how you eat. I didn’t see any veggies in your plan. You do not like veggies at all, or just do not write them up since the amount of macros in them are so tiny 🙂

Oh I have veggies for sure. I just don’t write them. I where weigh them. I have as much as my appetite allows. I usually make a huge bowl of salad, lettuce cabbage carrot tomato spinach beetroot , olive oil lime salt and pepper , and snack on that through the day. And if I can, I add green beans , onion, peas etc to my steak and chicken meals. I think they help my appetite stay healthy

[Sasan Heirati]

Weight drop, again! 252. I even had an extra meal yesterday of whey fruit and nut butter.

Metabolism is cranked so high , I love it lol.

I’m adding more carbs today. And tomorrow after quads I’ll be having a cheat meal. I just don’t want to keep upping my clean food volume so fast, stomach will get full so fast. Far too many toilet trips for this easily in the off season lol

Chest day today was so so good. Felt full, pumped and strong. Pec tear is getting stronger now for sure.

I skipped my main compound bench press today, right shoulder and left elbow have been sore all day so didn’t want to push it too far. I’ll get back to benching on arm day this Saturday

Chest
Incline hammer strength 6 x 10-15
Decline pin stack 4 x 8-12
Fly machine 4 x 8-12
Flat seated press machine 4 x 10-12
Cable fly 4 x 12-15

[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

Sas my man can i ask.

when you right – 4 x 10-12, or 6 x 12-15

What do these sets look like in terms of weight increases and effort.

would you class some of these as working warm ups or would you class them all as hard sets just not all to failure and is it just the last set to failure?

Just wondering how you approach the sets.

for example if its squats and says 6 x 10

is this – 60kg, 100kg, 120kg, 140kg, 160kg for example – so some warm ups in there

Or 120kg, 130kg, 140kg, 150kg, 160kg – so all much harder working sets

as always thoroughly enjoy reading this – exactly how BB should be done IMO :))[/quote]
Hey my man : ) thank you as ways for tue support

So I’m always rubbish at getting my method across even though it’s super simple

I’m not stating warm ups. All sets I state are high effort, BUT not all to complete failure. I personally don’t think many can go to total failure, most people think they reach failure but usually they still have 2-3 reps,. So I stop maybe 1-2 reps before. Apart from last 1-2 sets, I just don’t like risking further and don’t believe it’s always needed to grow

The other aspect is, I use this accumulative volume to stimulate growth. My rest times are short, so failure comes sooner then you think. Compounds I rest little longer, but for the most part I am back into the next set very fast.

Weight increase wise, I aim to fail in the rep range so if I state 8-12, say I get to 12 and have 2 more in tank, I’ll increase weight. If I get to 12 at set 1 and I’m fucked then I repeat that weight knowing I’ll fail close to here again. If for some reason I barely get 8, I lower the weight and go again

So yes every set is with effort, close to failure. But for safety / longevity and joint health I only totally fail on last set or 2, sometime rest pause to get a little more.

If I’m in a crazy mood and I feel amazing I take a lot of sets to failure. Just not beyond. It’s taking me 2 decades to build this volume so I can understand why most don’t believe I go to failure so often.

[Sasan Heirati]

Looks good but personally on upper I’d like to see an added back compound for thickness / overall size.
Then on lower id swap rdl and split squats for another press. But this could work too, that’s just for my body

[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

[Sasan Heirati]

I like high protein diet. Does high protein damage kidneys?

How much protein per pound of bodyweight do you aim for sas?

From what I’ve read, if kidney are health to start with, and the rest of your diet / lifestyle is in a good place, no high protein doesn’t cause damage. It’s more high cholesterol, processed foods and sugars, high blood pressure being overly fat etc that can start to hurt organs fast

In contest prep / hard diet I like 1.5- 2g per lb. Off season I’ll go a little lower

[Sasan Heirati]

Depends, if you can work around the injure to at least maintain delt size or to some degree, a cut now is ok.

Cycle is fine. I’d go with 250 as a start though.

[Sasan Heirati]

252 today so couple one down which expect since some of that weight gain was from my cheat meal on Friday.

Lucky for me it’s cheat day again : D

Rest day today. But high calorie day non the less… like last Sunday, I’ve bulked up my regular meals so far most of the day. But from 7pm onwards it’s more fun foods. Pizza tonight and I have cookies and m&m’s for desert.

For me these days aren’t just “refeed”, they allow me to be relaxed with my family too. And come on, it’s damn boring refeeding on chicken and rice right? Lol

Bring on the junk food, tomorrow is back day and it’s gonna be a big one

[Sasan Heirati]

Hey!

It would be cool to see vidoes of you training on the site again. Anything like this on the horizon? 🙂

Actually yes, I’m getting filmed for new content as of this month, so couple weeks and it’ll be up buddy : )

[Sasan Heirati]

Diet, PED’s, split- update

Changes
-increase carbs
-lowered cardio
-upped test
-moved to a 6 day split with a little extra volume for back and chest

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
700 masteron
0.5 adex weekly
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

[Sasan Heirati]

254 so another few lbs up. Moving now and I felt it too, in a good way. Fuller, more energy, and felt great in the gym for arms

That cheat meal did the trick. And helped me decide I’ll be adding a mid week cheat meal in. What ever I fancy, clean or junk I’ll just go with my appetite.

So arm day today. As I mentioned before, I took pressing out of shoulder day so I can do a good amount of close grip bench work on arm day for triceps and to top chest up too. I want to work my bench strength back up (for pure fun) but without sacrificing volume which is what hurt my pec last time I think.

So started arms with 10 sets close grip smith press. Close being shoulder width so wrists don’t bend much. Remember the way I train with volume, I stop maybe 1 rep shy of failure. Cos I don’t see the need to go that far, not for my body anyway. 1-2 min rest then go again either add weight or stick with same weight

Regular food today I’ll update my diet and new split here today also.

Arms (with chest top up)
Flat close grip smith press 10 x 10-12
Flat bar push downs 4 x 12-15
Seated chest press close grip 4 x 20
Db kick backs doubles 4 x 8-12
Db curls 4 x 8-10
Db hammer curls 4 x 12-15

[Sasan Heirati]

If it was me ( and not many bodybuilders will agree with me) I’d do what ever I can to try naturally recover if the opportunity comes along. Lifetime trt needs consistent monitoring, blood tests, injecting etc etc.
see if you can recovery, it’s shown that some can take anywhere from 6-24 months to fully recover. But monitor your Bloods and see if you’re actually recovering. And monitor how you feel. Natural test levels vary individually. And if that fails then trt it is