[Sasan Heirati]

Vert decent back session today. Smith bar rows feel better now, lower back doesn’t feel perfect but it’s slowly getting stronger i think

Food has stayed the same today. But will likely add some calories over the next couple days.

Back and Abs
Roped crunches 5 x 20
Straight arm rope pull downs 2 x 8-12
Face pulls 2 x 12-15
Smith bar rows 6 x 8-10
Nautilus pull downs 4 x 8-10
Wide grip lat pull downs 4 x 8-12
Low row 4 x 8-12
Seated row 3 x 10-15

[Sasan Heirati]

Very fun rest & cheat day yesterday. Went out for a drive (therapy for me), treated myself to a new t shirt lol, spend time with my family and ate a lot of tasty food. Perfect Sunday

268 today. So couple lbs gain, don’t feel bloated what so ever. If anything I feel tighter.

Feel the best I have for a long time. Lean,
Full, hungry, strong, comfortable, happy::. I can stay here easily and just have fun lol.

I’m going progress drugs and training little more this week to see myself get fuller and tighter again. Food will go up slowly but not yet. If anything I might as a mid week cheat meal to boost calorie is since I’m handling the sunday cheat day so well

Big back day today. Can’t wait

Hope everyone had a great weekend

[Sasan Heirati]

So arm day yesterday was really good after Fridays rest. Felt fully refreshed.

I did carb up pre, intra and post arms to help and it worked a treat. Food wise I had

Pre- 6 eggs, 250g oats, 2 banana, 2 bagels, 30g Jam
Intra- 50g carbs from sustain
Post- 400g fillet steak, 500g rice, 1 vanilla cupcake

Rest of the day was usual diet posted before.

Pump was insane. I want for all our volume cos my left elbow is getting tendinitis so need to try nip it in the bud

All in all great day. Session below

Today is the usual Sunday rest & cheat day. Enjoy you Sunday everyone : )

Arms and calves
Toe press 8 sets 12-20 reps
Rope TRI SET back to back extensions, over head extensions, hands together push downs 4 x 45
Close grip smith 6 x 8-12
Panatta dips 3 x 12-20
Reverse grip cable ext 4 x 8-12
Db curls 6 x 8-12
Preacher curls 4 x 6-10
21’s ez bar 3 x 21
Rope hammers 4 x 8-12

[Sasan Heirati]

Rest day today. After pulling my hamstring 2 days ago and my right shoulder hurting a little more then usual yesterday I thought best to take today off

So usually I do plan 1 mid week and 1 weekend day as rest days. So maybe I should stick to that. Always have remind myself lol

Anyway, cool rest day. Mainly work and chill. Also went to bookers (big cash and carry) on the hunt for good fillet steak. Found a 3kg pack for £29 which is pretty good I think. So looking forward to trying that tomorrow

Steak, for me right now and in the last few years, has definitely played a huge role when it comes to recovery, strength, size, fulness, and even sleep and mood. I notice this when I take it out of my diet for a few days at a time and go back to it.

So it’s staying much as possible. Just gets costly, but what doesn’t in this right?

Arms tomorrow so todays rest and food should mean a very fun session

Hope you guys had a great Friday : )

[Sasan Heirati]

267 today so slightly up. Don’t feel any sloppier so hopefully it’s a positive gain. Side note- muscle mass wise this isn’t new territory for me so if it seems like sometimes I gain a little easily it’s muscle memory / previous muscle I’ve already had.

The pull in my hammy is just a pull, no tear. It’s quite sore so I guess no ham / glute / lower back action for the next 1-2 weeks at least. Which is ok I can live with that.

Did delts and traps today. Pretty good session! Right shoulder injury was hurting a little extra so that as well as my hammy, and not resting yesterday means I probably should rest tomorrow. See how I feel lol

Food all good. Subbed in extra fillet steak today just because I had it and it usually helps speed up my recovery

One thing I am contemplating on is adding gh in soon. Age wise, and recovery wise for sure it will help now, at least anyway

Delts and traps
Atlantis press 6 x 6-10
Panatta side raises 4 x 10-20
Smith upright row 4 x 8-12
Reverse pec dec 4 x 10-15

[Sasan Heirati]

If you’re dieting hard to get very very lean and you’re always hungry then add it if it helps satiate. You’ll digest the meal fast either way. Otherwise yes as said above

[Sasan Heirati]

So I usually take a rest on Wednesdays. Today I decided to train legs a day earlier, and that backfired on me, pulling something in my hamstring / adductor during a warm up set on leg press. Half way down the negative portion of a rep I felt and heard a couple pops. So I stopped pressing

That was my 3rd movement so I finished off with a quad pump on leg extensions and called it a day

Been quite sore and I’ll know by tomorrow if I’ve torn anything but it’s not too bad. I have torn this sake hamstring now before in 3 places so I’m guessing it’s connected.

Win some lose some! The adrenaline / blood pumping in the gym masks a lot of pain so when things like that happen it’s best to walk away instead of working through. Leaned this the hard way many times haha

Anyway, usual meal today, some painkillers and feet up tonight and see how I feel tomorrow. Hopefully it’s just a pull : )

[Sasan Heirati]

Chest day today went fantastic. Finally back pushing 4 plates on the smith. Flat press has always been my main chest builder, so I try to, at least, stay strong on this lift. And I have fun with it too so I keep it in. But have been stuck for weeks on 3.5 plates.

Weight steady around 265 still. Feel strong, full and happy. Sleep is great, appetite is great.

I am adding a bit more food by way of carbs to my diet as of today though. Just to keep progressing and growing. I’m not gaining much fat at all so I want to push the envelope a bit more

Chest and calves
Donkey calf days 5 x 12-20
Flat smith chest press 6 x 6-10
Incline hammer strength 4 x 8-10
Decline pin stack 4 x 8-12
Cable fly 3 x 10-15

[Sasan Heirati]

I haven’t and haven’t heard of this side effect. Sounds something a strong stimulant would do. What dosage are you taking? Can you post a picture of the tub? Are you having any other supps ?

[Sasan Heirati]

Yesterdays cheat day hit the spot perfect today for training. Super back day best I’ve felt in the gym before Xmas when I was fat lol

Strength, pump, endurance all felt awesome. Appetite is high too which is a great sign and I felt big and round.

Added a movement I’ve not done in a while as my main compound, smith bar rows in a dead stop fashion. Felt great.

Looking forward to tomorrow’s chest day

Back day
Straight arm pull downs 3 x 15-20
Under grip lat pull downs 4 x 8-12
Smith dead stop rows 8 x 6-10
Db rows 3 x 6-10
Panatta chest support t bar 4 x 8-12
Single arm lat pull downs 4 x 8-12

[Sasan Heirati]

Yesterday high day + rest day went perfectly. Family time, rest, lots of food with zero digestion issues. I ate a considerable amount. Menu written below.
Weight this morning was up to 266 so about 3 lbs. I expected more but I’m happy because I know my body is burning through a lot of food still very well.
So next cheat day I’ll push harder.

High day meals & snacks

6 eggs, 200g oats, 4 slice bead, 1 banana, 1 tbsp peanut butter

1 coffee, 2 cookies

500g (cooked) fillet steak, 400g rice

300g cooked ham slices, 3 large wraps, 50g cheese

100g nuts- cashew, almonds, hazelnut, pistachio, fresh from Iran. So tasty

3 sc JP iso, 2 banana, blueberries, 2 tbsp peanut butter

Triple cheese burger with Turkey bacon and halloumi, large fries, 6 chicken wings

4 slice bread, Nutella & butter (yes both at the same time)

[Sasan Heirati]

I think get growing and have some fun! Add food slowly and lift hard you’re in a good place now

[Sasan Heirati]

Arms day yesterday, another very good session ticked off. In my regular style I I like to hit one big compound for triceps then as the session progresses so to shorter rest periods with more isolation work and really get pump. Still using relatively heavy weight where I can. Similar for biceps.

But this time I tried to pre exhaust my tri’s and biceps first. Filled them up with a lot of blood then continued. Felt really good! Strength a touch down on compound but connected much better with the muscle and as a result I’ve got extra soreness today

Today is rest day. High calorie day. I’m going to eat what I want but also focus on spiking my carbs high so I’ll post my diet later on.

Overall I feel tighter, fuller, and just more like a bodybuilder now instead of just a bulk lifter lol

Arm day
Single cable extensions 3 x 20-30
Rope hammer curls 3 x 10-15
Close grip smith press 6 x 8-15
Panatta dip machine 3 x 10-20
Db bicep curls 4 x 8-12
Preacher curls 3 x 6-10

[Sasan Heirati]

I wouldn’t worry at all. Keep going

[Sasan Heirati]

If you’re feeling great and lifts are improving I don’t see why you’d deload buddy? If fatigue starts to slow you down a lot in the gym then yes. Maybe try a few extra rest days it catch back up recovery wise. Or cut down volume per session by 15-20%