[Sasan Heirati]

I agree with Louis. Always use minimal possible for as long as possible.

[Sasan Heirati]

Continuous as far as you can, then if you can do a pause to get a few extra reps to extend the set, increase the intensity

[Sasan Heirati]

Edit— not “ex bar” meant to write cable isolated extensions

[Sasan Heirati]

266 today and it was arms. Feel like I’m just coasting now.

So the next diet down is not too far now. I plan on pulling down to around 250 again , so this time I’ll be leaner and bigger then the last time I dieting to around this weight… then push back up. Endless cycle

I do miss my signature dirty bulk. I grow much faster but there’s a time and place for that lol. Mostly winter ; )

Arms and calves
Toe press 6 x 12-20
Rope extensions 3 angles 3 x 45
Dip machine 4 x 8-12
Close grip bb flat bench 10 x 10
Ex bar extensions overhead 4 x 8-12
Db curls 6 x 8-10
Preacher machine curls 4 x 8-12
Rope hammer curls 4 x 8-15

[Sasan Heirati]

Delts and traps today went great. Right shoulder injury held up so I could do some pressing, nothing crazy, smith machine, 10 sets 6-10 reps, failure reached with using shorter test periods and moderate weight

Weight at 267 today so a touch higher. The gh and added ped dosages are definitely keeping me fuller / heavier. I feel great.

I’m getting better at this weight right now (body composition / density st ) so I’m happy

Right now I’m in a good position to, if I chose to, drop into a deficit and get leaner with this new size. Which I will do soon. So to become even more responsive and try gain a couple more lbs

Like I’ve said before I won’t stop till I am back to my biggest / best before I decide on competing again

Same diet
Same PED’s this week.
May push them both again next week

Delts and traps
Smith shoulder press 10 x 6-10
Panatta side delts 5 x 12-20
Smith up right rows wide grip 4 x 8-12
Db side laterals 4 x 6-10
Db shrugs 3 x 8-12

[Sasan Heirati]

Rest today, so far so good. Been quite busy so meal times have been off but managed to get it all in so far

Legs are continuously getting more and more tender as the day passes lol, finding it hard to stand back up after sitting for long. So yesterday high vol leg day has done it’s job and then some

I think I’m going to apply high volume / lighter load more often (if I can help it) everyone I do, the damage is more toward just muscle fibres compared to my shitty joints, and today my quads hams and glutes are noticeably FULL and almost pumped all day. That to me is a very good sign, looking back at my best growth off seasons, this is the feeling I had for days post workout

So we’ll see

My joints need to last me another half a life time worth if lifting yet right? Haha

[Sasan Heirati]

I’ve never liked Deloads either. You’ll still cause damage / deficit recovery wise. I’d much rather take full days off the gym. Helps recovery A LOT more

[Sasan Heirati]

Was meant to have a rest day today but something came up for tomorrow so I changed legs to today instead

Didn’t like that idea at first but the session turned out quite well

My left hamstring that I pulled 2 weeks ago still feels quite tight so I opted for another light / high volume leg day. Really enjoyed it! Pump was insane.

These high volume leg sessions, for me, cause a lot muscle damage since I am very sore for 3-4 days after. Compared to heavier workouts that only really hurt for 2 days or so.

Not sure what that exactly means but I think it can be as positive thing as long as it use both methods and not just one.

Nothing else to report really. Food is the same, weight is steady at 266 today.

Resting tomorrow for sure. Man I need it

Legs and abs
Adductors 3 x 15-20
Abductors 3 x 15-20
Seated ham curls 3 x 8-12
Laying ham curls 3 x 6-10
Standing ham curls 3 x 8-12
Leg extensions 10 x 15-20
Leg press 6 x 15-20
Light bb squat 4 x 10-12
Lunge walk 4 x 10 steps
Rope crunches 4 x 20-25

[Sasan Heirati]

Peter is right bloods will show better.
But for me personally it can happen too when using test mast tren. I always find a small dose of arimidex helps me here. Just me though. I don’t get e2 symptoms either otherwise but adex always helps me

[Sasan Heirati]

Chest today was goood. Woke up 266 so still up in weight and it felt like it too in the gym

On a good roll now with flat smith press. Up to 4 plates for 6 so I’ll try progress that if my body allows lol.
Pump was great, felt full round and lean. Not lean lean but not as sloppy as the last time I was in the upper 260’s so I’m happy

Food is steady. Tomorrow is rest day so I might actually drop carbs a little and up fats. Mostly to give digestion a breather, but also I like how it feels when carbs go back up after a low say, I soak them up a little better it seems

Chest and calves
Standing calf raises 6 x 12-15
Flat smith press 6 x 6-8
Incline hammer 4 x 8-12
Cable fly 4 x 8-12
Decline machine press 4 x 10-15
Dip machine 2 x 15-20

[Sasan Heirati]

Great Monday for me training wise. The bump in carbs I made last week are really kicking in now. And yesterdays cheat day calories got put to good use

Yesterdays cheat & rest day was great too. I had some of the usual foods like eggs and steak with rice but filled in the gaps with bread and homous, bagels with nutella and peanut butter, cheat meal was pizza and a bag of m&m’s. Was up 4 lbs to to around 268

Back day today was very effective, felt full; strong and got the job done. Tried some slower rep tempos on pull downs for a change and they felt good.

I am very very instructive regarding my training style. So it might seem very random to some of you, but to me it’s just me doing what I think my body needs at that specific moment. After 2 decades worth of training experience I can listen to my body quite well lol I hope

Back and abs
Rope crunches 5 x 15-20
Wide grip lat pull downs 5 x 8-12
Smith barbell rows 6 x 8-10
Db rows 3 x 8-10
Single arm lat pull downs 3 x 8-12
Seated chest supported rows 3 x 8-12
Face pulls 3 x 20-25

[Sasan Heirati]

Looks like a solid plan to start with. Cardio and steps seem quite high already but that’s obviously relative to what you’ve been doing already.
Start this and see how you progress then adjust as / when you need to depending on how you change

[Sasan Heirati]

So high day Friday added 3 lbs in which was what I wanted. 266 yesterday for arm day.

Traveled to muscleflex in Grimsby and trained there. Great gym

Session itself was good, when I make appearances / travel, I can never fully feel the same during training but this time it was decent

Today is rest and cheat day. Weighed back down to 263 so even better. Means I can enjoy some fun foods without causing damage. And fuel up for tomorrow back day.

I’ll update later today with how it’s gone

Arm day
Rope push downs 3 x 45
Close grip bench 4 x 8-12
Dip machine 5 x 8-20
Rope hammers 4 x 8-15
Db curls 4 x 8-12
Bar bell 21’s 4 x 21

[Sasan Heirati]

To add, your tall so 20 lbs wouldn’t really be a proper effective push up yet in my opinion

[Sasan Heirati]

Would need to see or know what your condition is like at 220 now and how your responding to food as well as training