[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

[Sasan Heirati]

272. A lb a day so far this week, feel good, tighter again today. I expect this to slow down in the next couple days,

Diet been consistent, no high day needed at all. These couple injuries have obviously slowed things down a little but that won’t mean diet slows. Deficit is still plenty to let me continue getting leaner

Delts today, I wanted to continue my usual split, so I went in a just went with how I felt, nothing hard on the front delt / chest, but I did very very light presses, then side and rear delts to make sure delts still got some stimulus. Was mindful of that don’t pec injury the entire season.

At the end of the session I did some very light flys, to get some blood into the pecs and push regard / recovery. Felt good

Was good in the end. See how arms feels tomorrow

Delts
Reverse pec dec 4 x 12-15
Machine press 4 x 20
Hammer strength side laterals 4 x 8-12
Db side laters 4 x 8-12
Pec dec 3 x 8-12

[Sasan Heirati]

273 today, another lb down. Happy with how I feel right now. Not much useless bloat / water retention right now. Current deficit still hitting nicely and PED’s keep me full and strong

So another frustrating session, legs today, started with ham curls as usual but felt a nasty pull on both hams, on the outside near my knee attachment.

Not as bad as chest 2 days ago but enough to steer me away from ham work, i continues with s shortened, lighter then usual leg session quad focused, and decided to take it easier for next few days also.

Body clearly not happy with something. I have a feeling I’m not hydrating enough lately either, been getting random cramping in my quads delts and pecs which is off for me as I rarely ever cramp

So thinking properly, I’ve not drank my usual amount of fluid, I usually go over 8 litres daily so a drop effects me. And this can also cause injuries

Anyway, will increase fluids and take intensity down in the gym till I feel back to speed

Other then these annoying issues, diet is going quite well lol visibly leaner already and feel much better

See what tomorrow brings. I’ll take every day by feel and instinct now

Legs
Ham curls 3 x 6-12
Leg press 3 x 20-25
Leg extensions 3 x 20-30
Lunge walk 2 x 40-50

[Sasan Heirati]

speedy recovery Sas

Thank you Henry

[Sasan Heirati]

274 today another lb down. Still feel full, but I feel tighter, less water / bloat so a typical first week on diet for me

Pec update- so I have bruising now in the upper corner where pec inserts into delt / arm pit. And it’s quite swollen and very tight. So letting that swelling go down then I can see if anything is pulled away from tendon etc should be ok but we’ll see. Leg tomorrow , delts Friday and arms Saturday. So I’ll stay clear if anything that might use that pec

Hoping by next Tuesday. 6 days from now I can at least do some light work with the pec when chest day comes back around

Otherwise all good today. Appetite is ok I’m not very hungry at all, so I think body is just happily chipping away at this deficit. Energy is also very good

I’ve also booked in with my deep tissue Physio, time to make sure these pulls don’t keep happening as I get leaner

[Sasan Heirati]

275 today 1 lb down. Not a successful chest session at all, badly pulled my pec working on the smith. Pulled it 2 times in the last 2-3 months so I guess it was going to happen with this lower volume heavy duty work. This 3rd time is the worst. Couldn’t do much at all after , even light stuff hurt so did some cardio and called it a day.

Pain killers are helping. No bruising which is a good sign. Hopefully just a had pull.

So that’s 2 minor injuries in 2 days. What a great start to the new diet haha oh well, I’ll have to be careful for a few weeks and go lighter

So when I low volume I do build up strength fast. For example 1 months or so ago my smith bench press was 4 plates per side for 4-6 reps max. Last week I did 4 plates for 13 reps. Today I went for a work set of 4 and half plates and it moved fast for 3 reps so I knew I had 8-10, but on rep 4 I felt 3 pops in my left pec / delt insertion so that was the end of it

My tendons /’ insertions are injury prone, my muscle gain strength fast. So I have to balance the 2 and train smart

Anyway these things happen all the time so it’s just a small hurdle we all face a get passed, and learn, or try to haha

Nothing else to report

Rest day tomorrow then legs Thursday. Hopefully nothing pops on leg day to make it 3 out of 3 hey lol

[Sasan Heirati]

If you’re prone wether it’s genetics, age etc there’s no compound that’ll really help or not flare it up.
Maybe tighter estrogen control but that’s iffy.

How old are you ? How long have you train and ran test etc ?

[Sasan Heirati]

New, deficit diet and PED’s

This should see me drop a good 3-5 lbs pretty fast knowing my body

I’ve also removed the 2 weekly bike sprints. Just dogs walks now

1- 3 eggs, 2.5 sc whey, 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, 100g oats, 20g pb

Cardio-
2 x 15-20 min dog walks

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]

So day 1 of deficit (posting diet and PED’s below)

Woke up 276. So down already but I did under eat yesterday which is fine. Gut felt nice and empty at least

Back training today. Went well, performing still high, I did feel 3 little pops in my left rear delt – tricep insert during smith rows… and now it’s quite painful so I’m guessing I’ve pulled / micro tears at least. I’ll see how that feels over the next few days.

Diet has felt good. Nice big deficit to start with, which always work for me. I like high protein consistently so that’s stays high. Little more whey protein in fact this diet.

Back and abs (rep range varies 5-30)
-pull overs x 1 set
-face pulls x 1
-smith rows x 2
-seated chest supported row x 2
-db rows x 1
-nautilus pull downs x 1
-rope crunches x 1

[Sasan Heirati]

Hope everything has a had a good weekend : )

Rest day for me today as usual. Didn’t eat as much as a usual Sunday cheat day either. Mainly just to give my gut a breather.

Deficit starts tomorrow. So I’ll post my starting weight and diet. Cycle will likely
Stay the same for another couple weeks then drop down to trt.

Went out for a nice Persian meal with my family. Restaurant in Manchester called Walnut, where I filmed one of my food segments for this site last year. Lovely I highly recommend. Lots of clean meat and rice dishes so ideal for you lot : )

Looking forward to
Cutting and seeing what we have to work with now after the last 8-9 months of growing

[Sasan Heirati]

Arms today and it was decent. So since this is my first week doing 5 sessions, I dropped any heavy work. Kept volume low and just got a pump. I didn’t want to risk backtracking recovery wise

But it felt good!

Appetite is taking a big hit now. Definitely coming up to pull back time.

I’ll relax tomorrow. No diet, won’t force food. Eat what I fancy, monday diet starts : D

Looking forward to getting lean and seeing what I’ve put on

Arms and calves
Standing calf raises 2 x 12-20
Close grip smith 2 x 15-20
Rope extension 2 x 15-20
Single cable extensions 2 x 8-12
Rope hammer curls 2 x 12-15
Ez bar curls 2 x 8-10
Db curls 2 x 8-12

[Sasan Heirati]

So today was meant to be rest day. But I decide to train lol. Just had a mad itch to get in the gym, and just needed that head space. Escape / therapy, what ever you want to call it. The gym just bring me level when ever I need it

Kept volume low low. I don’t want aches and pains coming back. And it was a really great session. Did delts and traps.

Definitely hungry to get lean now. My body is telling me, and I don’t see the need to force more gain.

So next week I’ll start to cut back. And I’ll obviously log on here, then hopefully post some posing pics when I have something to show.
So when I start I’ll outline my plan / goal.

Delts and traps
Panatta side laterals rest pause 16, 9, 6
Smith shoulder presses 13, 20
Panatta front raises 2 x 8-12
Face pulls 1 x 30
Smith shrugs 1 x 20

[Sasan Heirati]

Pumpage by JP is perfect. Or prepare it you want stim. Any supps that help drive blood flow / blood vessels dilate.
Carb wise, I’d start with 4iu shot ins, 40g carbs from banana and raisins, 40-50g carbs intra, 40-50g carbs post. Then a post meal with 70-100 carbs 45 mins after post shake. You can take the insulin a little higher later on. You don’t really need post insulin, not yet anyway. Rapid covers a 4 hour (roughly) window , so unless you’re eating a lot of carbs like 300-400g minimum across that window I wouldnt use a post shot. And if you do, post meal and post post meal are very important carb wise too

[Sasan Heirati]

I’d rather see you (tried and tested) have 30-40 carbs from banana / honey / raisins… with shot of rapid, with this drink eaa’s, creatine, glutamine, pump supps, when you get to the gym start sipping on your intra carbs. Post have 50 whey and 50 simple carbs

This will cover you better. Safer, and more effective. And still digest fast and easy.

Just my advise. I wouldn’t have any of my clients take a shot of rapid after fasting

[Sasan Heirati]

So legs today. Another really good session, I’m on such a nice roll right now in the gym it makes me very happy. Having lot of fun

So carbs went higher today but not as high as previous, by end of the day it’ll be at around 700 with 2 shots of insulin.

Felt really good during training, strength pump endurance all sky high. Got an all time pb on leg press 550kg for 10 reps. Deep and slow ish reps.

Definitely needing to pull back soon. Digestion slowing now and I can just feel im hitting a wall slowly, physique wise not training

So I’ll see this week through then decide.

I’ve been pretty much growing since august so near 10 months. With 1 x 4 week cut in there. So it’s time to strip back and see what’s what

Seeing myself at 280 gets me more excited then the 270 I reached around Xmas time. This should show very cool 245 lean lean, 230-235 stage weight knowing my body. And that’s similar to my last showing

See what happens… as always I go by gut instinct and feel above numbers / set plans

Legs
Standing ham curls 2 x 6-12
Leg press 10, 20
Leg extensions 25, 20
Lunge walk 55 steps
Adductors 2 x 8-12
Abductors 2 x 12-20