[Sasan Heirati]

I personally don’t like yohimbine so can’t
Comment, but many do.

I like t3. Tapered up slowly and not abused, tapered down and back off periodically is very useful. Just make sure you have healthy thyroid before you supplement with it

[Sasan Heirati]

Held 267 today. Feel really good. Flatter for sure but once I get lifting some weights I feel fuller again.

Was Arms and chest rehad today. Very light session since my chest does work quite a bit during arm day I’ve noticed

Tomorrow is rest day. And I’ll have some extra food with the family. I’ll be active though couple dog walks and I’ll wash my car. Keep things moving

I don’t need a big high day yet. But I can definitely use a little boost before pushing hard next week.

I’ll update as I go tomorrow : )

Arms
Dip machine 4 x 10-15
Ez bar extensions 4 x 8-12
Rope extensions 4 x 8-12
Db curls 4 x 6-10
Rope hammer curls 4 x 8-12
V bar cable curls to forehead 4 x 8-10

[Sasan Heirati]

267 so 2 lbs down since yesterday. So things are moving nicely for now.

I don’t think I’ll change anything yet. I’m still able to train hard, get a great pump and stay full. I do feel flatter today but nothing alarming

I’ll wait it out and see what happens next few days. I’ll refeed Sunday with my family so that’ll probably be timed right either way

delts today with chest rehad

Iso incline chest press 4 x 8-12
Pec dec 4 x 8-12
Db side laterals 4 x 8-12
Db front raises 4 x 8-12
Reverse pec dec 4 x 10-15
Iso machine shoulder press 4 x 6-10

[Sasan Heirati]

Personally I’d start of fat loss without any test. See how you get on. If you’ve build a solid amount of size and strength, it won’t just disappear if you diet slowly.

Say you lost some, if you’re planning on going on cycle anyway at the end, you’ll just regain it all and then some very fast anyway

See how you get on, look / feel / perform etc to start with for a while

[Sasan Heirati]

Legs went ok today. Still downscaled on the load but I have upped the volume. I did forget to mention after I felt pull on hamstring curls last week a bruise didn’t come on behind my knee , right leg. But it’s ok. No tears I don’t think

Before my quads got pumped, I did notice they are noticeably leaner, skin looks thinner and tighter on them. So that’s cool to see this early on diet wise

Nothing else to report really. Hopefully ramp up the intensity as of next week but I’ll see how I feel

Chest rehad done as well. 8 sets of light machine flys

Legs
Standing curls 4 x 8-12
Leg press 5 x 15-20
Leg extensions 4 x 8-12
Lunge walk 2 x 50 steps
Adductors 3 x 8-12
Abductors 3 x 8-12

[Sasan Heirati]

Sounds like tendinitis, micro tears caused by over use and not enough recovery. Welcome to my life for tue last 12 years lol

Rest it and allow it to heal otherwise it’ll linger for years. Do light work with it tidy doesn’t cause pain. Deep tissue on your quads hams and calves, and strength your VM muscles better when you can start to load up on it. Then lower your volume on leg days for a while

TBJP join in, cure coming, osteo pro and oh-mega help me a lot.

[Sasan Heirati]

Rest day yesterday. But I did go to the gym for pec rehad and some treadmill cardio.

Forgot to mention diet wise, on rest days I remove rice from one of my later meals to lower food a bit.

So 269 today. Feel tighter, feel lighter, feeling pretty good.

Pec still sore when I stretch it or try flex my pec hard ish. Leave a full pain that lasts a few seconds. Still a little swollen so can’t tell if it’s deformed at all.

I say this because when I tore it 10-12 years ago, that natural “dimple” in that corner of pec / front delt got bigger and I always see it when I pose. So I’m hoping it not even bigger now we’ll see when it’s healed and I’m leaner

Anyway. Legs + rehad today. Looking forward to legs! Back to higher volume work so if my body doesn’t like something I have more chance to pick up on it through the extra reps I’ll be doing and won’t be giving my body a chance to build up max strength for the last sets

[Sasan Heirati]

Cut diet / PED’s update

270 today. Feel leaner for sure

Plan shown below. This only changes I’ve made I’ve added egg whites to meal 1 for more volume and replaced oats with yoghurt before bed, and an increase in cardio. Or I should say steps. Keeping intensity as low as possible this diet. don’t want to do hard cardio, I want all my physical energy to go into my lifting sessions.

For extra output I’ll just walk more. Mostly with my dog, or on the treadmill very slow so I can do my work too

Rest day today but will my pec rehab work and cardio

Diet
1- 3 eggs, 15 egg whites, 100g oats, 1 banana, 1 tbsp honey

Train

2- 3 sc JP whey, 1 banana

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

4- 350g beef/chicken, 350g rice

5- 3 sc whey, 20g pb, 250g yoghurt 0%

Cardio-
60 minutes easy walk

Cycle
800 test E weekly
600 equipoise
1 arimidex, 2 x weekly
1.8iu gh fasted

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

[Sasan Heirati]

270 today so held this weight. Which is a good thing as I’ll adapt now for a few days then increase deficit

Feel pretty good. Feeling quite lean already but that could just be water loss.

Chest day today, so again after talking to JP, I’ve decided to still train my good pec hard and heavy if I can, and rehab my had side as usual. So today I did iso lateral work. Injured pec did 5-10kg on most of its, good pec went as high as 60-80kg on machines so I’m happy with that

I’m predicting I’ll need to adjust diet later this week so I’ll update that when I do.
Cycle wise my eq run will end soon so I’ll replace that with masteron to help start tightening up.
But I love the volume eq gives me so I might even keep a little in

Chest and calves
Toe press 4 x 8-15
Panatta incline 4 x 8-12
Incline hammer strength 4 x 8-12
Pec dec 4 x 12-15
Cable fly 4 x 12-15

[Sasan Heirati]

Trt^

[Sasan Heirati]

Time to try. Stop Lantus. Do a 16-18 hour fast, add cardio / steps and start to slowly add really easy to eat foods back in.
Lower calories a bit and try tidy up / reset buddy

[Sasan Heirati]

Have you had a fertility / sperm test done? That’ll help a lot to be honest.

But I’d drop the nolva and add 75mg hmd 3 days weekly. 2000 hcg 3 days weekly. Keep clomid at 50 daily.

If LH and fsh are anywhere close to range then just matter of trying buddy. Happens differently for everyone

[Sasan Heirati]

So 270 today again another lb down regardless of cheat meal last night which I’m happy with.

Some would say this is too much weight loss too fast, but I’m going off how I look too and also how I feel in the gym. After 2 decades of doing this I know when it’s ok allow this weight loss, but I do think for most guys it’s a touch too fast

If this drop continues at this speed I’ll have a high carb day in the next few days to try slow things a little

But I feel leaner for sure and during training today I still felt pumps

Did back today, pec injuries felt ok with it. And I did 5 sets of pec dec at the end of my workout to push the rehad work. Very light, like 2nd it 3rd pin on the stack. Any heavier and it hurts too much so I back off.

Slow process coming up to get this healed I think, 6 weeks minimum I’d say but I’ll go by feel and feedback

So loading in my sessions are lower because I’m keeping sets higher reps this week to allow better recover. Volume is up a bit compared last few weeks and I feel better for it so far

Diet untouched still the same as last week

Chest day tomorrow, so ooo just do some rehab work again, maybe a fly and a press movement for 5-7 sets each.

Back and abs
Rope crunches 4 x 12-20
Cable pull overs 2 x 8-12
Face pulls 2 x 15-20
Smith rows 3 x 10
Db rows 2 x 12-15
Seated chest supp row 3 x 8-12
Under grip lat pulls 3 x 8-12

[Sasan Heirati]

Arms yesterday was so so. Light work on most things so I don’t aggravate my pec injury, and very mindful when moving weights around even if it’s bicep / tricep as they’re close to the effected area

Diet wise all ok, I’be dropped down to 271. So a very productive 1st week on diet.

No high day yet, just don’t feel I warrant one. Gym output isn’t as usually high, and I feel full / energetic all the time. BUT I will have an off plan meal, social / family as well as physical benefits still will apply

I have added 20-30 mins cardio post workout to bring output up. So fat is still burning off at s good speed

Rest day today (Sunday) pizza tonight with my family.

Arm day
Preacher curls 4 x 8-12
Db curls 4 x 8-12
Rope hammer curls 4 x 10-15
Dip Mahoney 4 x 12-15
Rope extensions 4 x 8-12
Simple cable extensions 4 x 8-23

[Sasan Heirati]

Pec tear / injury update. The bruising is covering about 1/3 of my pec now. Swelling has gone down and when I compete it to my good pec, the shape / insertions etc still look quite symmetrical so for now it doesn’t look like the muscle has pulled away from the attachment.

Still painful to touch. And painful to straight, but correcting it lightly isn’t too bad.

On one hand ok glad it’s most likely not a big tear, on the other hand I’m annoyed I it’ll be weeks before I can train intensely again. But I can definitely work the areas around it, and as always I’ll take a solid lesson from this.

I’ll still be going back to tue flat bench press : D but I’ll approach the volume / loading differently for sure