[Sasan Heirati]

That sounds like a solid routine bud. I’ve done very similar with great success. Don’t over think it : )

[Sasan Heirati]

246 today so hanging around this weight even after high day Sunday

Legs today filmed for the site. Was meant to be a full quad and ham day but due to a knee niggle I’ve had for a couple days I decided to do a hamstring focused day

Felt good! It was nice to just focus on hams for a change. In the video I go into how 10 years ago I actually had small hams compared to my quads so spent a few years bringing them up. I explain how

Switched the diet around a little I’ll post below. Training is still the same but I am in the process of getting down ideas for 2 a days to try. Even if I hate it at least I’ll be a able to document it for you guys and give my opinion

Hams with quad pump, calves

Donkey calf raises 5 x 8-12 double drop

Adductors 4 x 13-20 muscle rounds

Laying ham curls 3 x 6-10 – rest pause into double drop

Seated ham curls 4 x 8-12 muscle rounds

Standing ham curls alternate legs back to back 3 x 8-12

Leg press, wide high stance. , lower portion of the range of motion 4 x 6-12

Leg extensions 4 x 12-20 muscle rounds

[Sasan Heirati]

Woke up 1 lb light again this morning and felt like utter crap. Just not “feeling it” at all diet or training wise. This happens every so often to me. It just prompts me to change things up.

Like I said yesterday, if I’m not enjoying it , not feeling good and not having fun what’s the point?

Tonight I’ll be writing myself a new diet and training plan. Im going to go with twice a day training for some
Days.

I’m thinking 4 days at 2 x weight session daily, 1 x single, 2 full rest days. I did this last summer and it felt great apart from I did too much volume so joint wore out.

So I’ll revise the plan and bring volume down. I’ve always been a fan of twice daily sessions given the trainee has the right genetics / experience and work ethic and the right meal plan to boot. I don’t go all out heavy or beyond failure much now so it should work well for me

Training will be short , high volume. Food will be high in red meat, good fats, some fruit and just enough carbs.

I’ll outline the plan as I go the next couple days

Today has been my usual cheat day Sunday. Lots of food from wake, good stuff eggs steak bread pancakes cheese pies, will finish with a take out burger fries wings later

I’ll update fully during my filming this week so stay tuned : )

[Sasan Heirati]

Yes. Feel great if it’s real. Can be used alongside Clen. Start with 20mg and see how you feel. Only add 5-10mg at a time if you want increase. But 20-40 is plenty I think

[Sasan Heirati]

4 lbs drop today which is really odd for me since I had a reasonable high day on Thursday. I’m by now means lean enough to to be fluctuating like that

Also don’t feel myself in the gym at all.

So I’m going to revise my diet. Drugs were dropped a lot couple weeks back which will have an impact but doesn’t usually with me

Today was usual lower food day, arms and delts. I’ll have my normal Sunday cheat day tomorrow. Enjoy with the family and make some changes to my diet

I’ll most likely try and hold 245 ish weight all week to try make sure performance is solid then start to cut again

I know I want to be lean, but I’m not willing to sacrifice enjoying myself for it… not unless there’s decent prize money on the line haha

Arms and delts

Reverse pec Dec 4 x 8-15 double drop

Side delt machine 5 x 8-20

Smith upright rows 5 x 8-12 triple drop

Close grip smith press 4 x 8-12 triple drop

Ez bar push downs 3 x 8-20 triple drop

Rope hammers 4 x 8-15 Double rest pause

V bar over head 3 x 8-15

Ez bar bicep curls 3 x 8-15

Ez bar 21’s x 3

Close grip press-ups 3 x failed

[Sasan Heirati]

Nice 3 lb gain after yesterdays high day. 245 now.

Although fat loss will probably halt over the next 2-3 days it’s pretty much perfect to make sure I don’t lose any training performance. As it took a dip pretty fast last few days

Feel much better today. Impromptu Rest day today due to family stuff but back in tomorrow so I’ll likely couple delts with arms and take Sunday off too and start Monday back on the split

Should have a great session tomorrow!

Legs went really well yesterday. Did a faster pace (short rest period) because I knew I didn’t have the stores to go anywhere near as heavy. But it was awesome.

Leg day 30-40s rest between every set

Adductor 3 x 15-20

Abductors 3 x 20-25

Laying ham curls 4 x 8-12 double drop

Leg press 5 x 15-20

Leg extensions 5 x 15-25 triple drop

Standing ham curls 3 x 8-12 double drop

[Sasan Heirati]

Diet wise I’ve altered it a little. Mainly from a performance but also a health stand point too. Cover all my bases so to speak

Made all meat meals beef. Main reason is I find i am always always stronger and fuller when I eat more beef, also sick of chicken lol.
I’ve added orange and cranberry juice for their vitamin / mineral benefits, they make me feel good and they taste so refreshing. Also I want more fruits in my diet so may add some banana / oranges soon.
I’ve replace a whey meal with a whole meal it just fills me up more.
I’ve replace a chicken meal with beef.
And swapped a beef meal for flank steak.
Also added some whole milk to the last meal for now.

These are obviously lot of calories to add, but the rate I depleted the few days was too fast so it’s good to try slow it down.

For todays high day I’ve added honey, more rice, more rice, more rice haha, and a beef pastry my mum made so that’s a nice bump in calories fill me up for next couple training days

I have also added a 2nd dose of 0.5mg adex to Thursdays to cover estro

Food

1 whole egg, 20 whites, 100g oats, 100g blueberries, 3oz orange juice, 1 tbsp raw honey

Train- 1 sc sustain

Post- 3 sc JP whey, 7oz cranberry juice

280g beef, 250g rice

289g beef, 250g rice

330g flank steak , 180g pasta

2 sc JP whey, 50g oats 20g nut butter, 3oz whole milk

Cycle
400mg test E weekly
200mg masteron E weekly
0.5mg adex every Monday

Split
1- back & abs
2- chest & calves
3- rest
4- legs & abs
5- delts traps & calves
6- arms & calves
7- rest
Repeat

Cycle
400mg test E weekly
200mg masteron E weekly
0.5mg adex every Monday and Thursday

[Sasan Heirati]

So leg day is upon us.

Feel veeery depleted I’ll be running a high food day today. Not a crazy one. As I haven’t actually lost weight this week still

High day will be – added 300-350g carbs, added 50-60 fats, around training and also one evening meal

I excepted a 2-3 lbs gain for tomorrow but it’s definitely needed.

I do want to get lean but right now I don’t need training to suffer and I have a feeling if I go in depleted today then I’ll suffer tomorrow/ Saturday sessions

I’ll update the extra food and the leg session later

[Sasan Heirati]

So 242 today, I’ve trained less the last few days due to my lower back but it’s more preventative reasons rather then injury. I think after 18 years of lifting I’m learning the signs of when to back off a little before it gets to the point where I can’t do much at all.

I don’t feel leaner then last week but I’ve held it well, so I’ll be increasing my deficit from today and I’ll post my new diet later. I’ll be filming in 2 weeks for the site so I’ll be loooot leaner ; )

Cycle is perfect. 400 test, 200 mast is keeping big and strong but allowing me to get tighter and my mood / sex drive is perfect : D

Hope everyone is having a great week so far!

Do u use an ai to that?[/quote]
Yes 0.5mg arimidex every Monday right now. Upping it to every Monday and Thursday next week

[Sasan Heirati]

Great chest session last night, I trained later on again.

Felt really good considering the food deficit is really kicking in at the moment.

I always tend to keep good performance on low food until I’m in contest shape

I’ve added more volume to my training to keep things progressing but as always I do go feel within in the session too

Not weighed myself today probably won’t for a couple more days. I’ll go by mirror / feel.

Rest day today so will be nice to relax but I will go on 2 dog walks to keep things moving

Chest & calves

Seated toe press 6 x 8-20

Flat smith 4 x 6-10 double drop

Incline Panatta 4 x 8-12 double drop

Pec Dec 4 x 8-15

Db incline fly press 4 x 8-12

Cable fly 4 x 8-15

Press-ups 2 x 15-25

[Sasan Heirati]

Sometimes this can be due to certain muscles not firing up / connecting with the mind properly maybe around neck / back. I know 2 people lately who had rehab on same issues and starting to get fixed. The therapists use some sort of neuro technique with pulse treatment to see which muscles are connecting properly and which aren’t, then continue to strength those weaker areas and balance things out.
Maybe a long shot but if you’ve exhausted all the usually therapy work then this could work

[Sasan Heirati]

Back day was great yesterday, I trained quite late for a change. Just due to work load. It was actually nice to have more food in me

But mid morning sessions, after 1 or 2 meals are definitely perfect for me.

But either way. Happy with the session, with my lower being as fragile as it is these days I really don’t push weight up on back days. Not as fun but i can still stimulate the muscles the same.

Chest today. Looking forward to it!

Back & abs

Rope crunches 5 x 15-20

Straight arm pull downs 3 x 8-15

Wide grip pull downs 3 x 8-12

Narrow grip pull downs 3 x 8-12 double drop

T bar (chest support) 3 x 6-10

Single arm rows 3 x 8-10

Wide over hand rows chest support 2 x 6-12

Seated cable row 3 x 8-15

[Sasan Heirati]

Yes as mentioned above a good therapist will be able to analyse movements and narrow it down to where the weakness is then simply rehab to strengthen that area

[Sasan Heirati]

Updated plan below. The only that’s change is a drop in calories and I’m trying to stay more active during the day

Food

1 whole egg, 20 whites, 100g oats, 100g blueberries

Train- 1 sc sustain

Post- 3 sc JP whey

280g chicken or Turkey, 250g rice

3 sc Jp whey, 2 sc (40 carbs) cream of rice

280g Beef , 150g pasta / noodles

2 sc JP whey, 50g oats 20g nut butter

Cycle
400mg test E weekly
200mg masteron E weekly
0.5mg adex every Monday

Split
1- back & abs
2- chest & calves
3- rest
4- legs & abs
5- delts traps & calves
6- arms & calves
7- rest
Repeat

Cycle
400mg test E weekly
200mg masteron E weekly
0.5mg adex every Monday

[Sasan Heirati]

So lots of family time and rest over the weekend and back in the gym today for back

I’ve cut calories a touch more to see me get closer to 240 this week. Still hovering around 242-244

Will post diet next and back session later

Hope everyone has a great Monday !