[Sasan Heirati]

High estrogen will definitely screw your immune up. Along with a lot of other negative effects. I suggest you get it down asap buddy

[Sasan Heirati]

247 today to 2 lbs down from yesterday I actually feel tighter now at 247 compared to 243 last week. But that’s most likely due to muscle fulness

Feel good, appetite is high but not crazy, expected to be high after a big food day

Sleep was interrupted last night. I honestly can’t wait to be below 240. I just don’t enjoy being this weight any more… out of the gym anyway

Food is the same as last week with the deficit i initially decided on. No need to cut lower yet

Chest day went well. Didn’t do smith press or bench as mu right shoulder is in a bit of pain at the moment

Chest and calves today

Seated toe press 5 x 8-20

Decline hammer 4 x 8-15 double drop

Incline panatta 4 x6-12 double drop

Pec Dec 4 x 8-15

Cable flye high 3 x 8-12

Cable flye low 3 x 8-15

Press-ups body weight 2 x 20-35

[Sasan Heirati]

Sub q. Less scar tissue, same absorption rate. Easier to shoot

[Sasan Heirati]

Back and abs day today felt awesome. Although quite tired from being on my feet / traveling all day yesterday. Still did well in the gym

Back & abs

Rope crunches 5 x 12-20

Face pulls 3 x 8-12

Straight arm pull downs 3 x 8-15 double drop

Wide grip pull downs 4 x 8-12

T bar row chest supported 3 x 6-10

Single arm rows chest supported 3 x 8-12 double drop

Cable seated rows 4 x 8-15

[Sasan Heirati]

So biiiiiig high food day yesterday. Although I was quite active attending a gym “open day” kind of thing. But I made sure I ate the entire time along the road trip and when I got back home

Up 6 lbs to 249 today. And feel fuuull. But not bloated weirdly enough.

So roughly the days food was as follows… (random I know as I was traveling I just made do with what I could get)

Maccies breakfast 3 sausage egg cheese muffins, 3 hash browns, cappuccino

2 cheese & onion sandwiches

14 wings, 3 whole eggs

2 cheese burgers 1 fries

2 chicken breast 2 large jacket potato

1 large pepperoni pizza, 14 wings

3 scoop JP whey, 50g peanut butter

Lots of calories. And I feel great.

I know for sure I’ll drop more body fat just the end of this week. These big feeds only help me keep pushing

[Sasan Heirati]

Grow grow grow for sure. Don’t waste time at your age. You’re lean enough

[Sasan Heirati]

That sushi meal yesterday did the trick, up 3 lbs to 245. Didn’t expect that much of a jump but that’s ok as I did drop a lot this week so far

So today I did a mix of chest and arms since I missed chest on Tuesday but didn’t want to go too full on it since I want to do it again next Tuesday so I pulled back the volume and added some arms as a “top up”

For arms I didn’t superset this time.

Felt really good especially after that off plan meal. Felt full round strong and veeeery pumped

Arms and chest

Incline Panatta 4 x 8-12

Cable fly 3 x 8-15 double drop

Flat smith 5 x 8-10 triple drop

Ez bar push downs 3 x 8-15

Rope extensions 3 x 8-15 double drop

Over v bar extensions 3 x 6-12 triple drop

Rope hammer curls 4 x 6-15 double drop

Ez bar curls 4 x 6-10 triple drop

Db curls 3 x 12-20

[Sasan Heirati]

Woke up another lb down today. So it’s falling off right now. Decided to add in extra food today just to try slow it down. That’s 8 lbs since Monday which will obviously slow down

So delts traps calves today follow by sushi post workout. 40 pieces mainly salmon and rice. Like the stuff. Tons of soy sauce lol

Hopefully gone back up in weight a little by tomorrow.

Other then that feel really good. It’s nice to start to feel lighter again.

Delts traps calves

Seated toe press 5 x 8-12 with 5 drops to finish

Reverse pec Dec 4 x 8-15 double drop

Side lateral machine 5 x 10-15 , quad drop finish

Panatta high incline press 4 x 15-20

Smith upright row 3 x 8-12

Smith shrugs 3 x 8-15

[Sasan Heirati]

Legs yesterday was draaaag. One of those sessions that it’s took forever. Definitely down to my dropping 7 lbs this week. But still worth it, I didn’t look flat just felt it.

Still powered through and feel much tighter this morning at the same weight as yesterday

Today I am coupling arms and delts together as I won’t be training Saturday or Sunday. We have family visiting and I feel I’d rather rest.

Legs (yesterday)

Adductors 3 x 20

Abductors 3 x 20

Laying ham curls 4 x 8-12 double drop

Standing ham curls 3 x 6-10

Leg press 5 x 15-20

Leg extensions 5 x 20-25

Walking lunges body weight 2 x 20-25

[Sasan Heirati]

I really wouldn’t advise HIIT if he’s a hard gainer, especially that early in prep. Too much unwanted stress. Unless he gets very fat. And when to add depends on his condition when you go into a deficit. If he’s already in a good spot then first use a calorie deficit and see how he responds for a week and if he drops fast then cardio would be overkill at that point. IF you want that insurance then just 3 x 20 min fasted at 12
Weeks is a good start point and increase as you go.

Cardio is very good tool. But overused easily by hard gainers for sure regardless of category

[Sasan Heirati]

Rest day yesterday and held 243

I do feel little flatter but I don’t mind. I know I’m leaning out. Visibly see more veins / lines today.

I’m dropping fairly well, which comes as a result of consistent upped calories over January and February so it’s paying off

That’s why i always like to work with guys long term, a diet / prep is always smoother and yield better results following a solid consistent off season

Legs today in a few hours

Time to get then quads separated: D

[Sasan Heirati]

Need to find the root cause before knowing what to take. Try switching some food sources and find out what triggers your issues. It’s hard to do but just remove or swap one food at a time and see how you digestion responds

[Sasan Heirati]

I only know powerbuilding throigh Mike O’Hearn so maybe Google him and see if there’s articles with his routine? Sorry I’m not more help buddy

[Sasan Heirati]

Lowest weight of the diet today so far 243 lbs. Dropping quite fast for now but I know it’ll level out.

Appetite good, strength great, sleep perfect, feel healthy can’t complain.

I say I feel healthy meaning my blood pressure feels in a good place. I am prone my BP rising. But I think a mix of the jp supps and lower dosages are helping in that sense.

So arm day last night filmed for the site. Great session! Fast paced and decent volume.

Arms and calves

Standing calf raises 4 x 8-15 single drop

Close grip smith press 3 x 7-15 double drop

V bar tricep push downs 3 x 8-15 double drop

SUPERSETS From here on…

Rope bicep hammer into overhead ez extensions 5 x 8-20 – last 3 sets were back to back no rest with drops in weight

21’s into reverse grip tricep extensions 4 x 21’s and 8-12 on triceps

Db curls into GP press-ups 3 sets to failure

[Sasan Heirati]

I’ve done all at once all my career and always felt great. Easier too to get them out the way lol. Majority opt for split I think