[Sasan Heirati]

Leg day today went really good considering my back has been playing up. I did mainly quad focused stuff so I didn’t over tighten my lower back

Still hovering around 263-265, but I am for sure fuller and tighter so I’m happy

Food has stayed consistent, no changes yet. I just feel too good to push harder right now. But I will start to increase high food days, both food among as well as more regularly soon

Legs
Standing leg curls 4 x 8-12
Leg press 8 x 6-10 (last 3 to failure)
Single leg presses 3 x 10-15
Leg extensions 4 x 15-20
Walking lunches 3 x 20 steps

[Sasan Heirati]

If you feel good / strong / confident on the neutral press… use it to your advantage. The only press I use is a neutral press too due to shoulder and elbow pain. And it works great for me.

Delts do need a lot of work to grow. Just the right work and a lot of it is from lateral movements / reverse flies etc so one basic press is plenty

[Sasan Heirati]

I’ve never used yohimbine or have any of my athletes use it. You don’t “need” it

[Sasan Heirati]

Dropped a couple lbs after rest day which is ok. 263 Today, was want to be leg day but my lower back pain was back did decided to do delts instead. Worked out well, started on reverse pec dec for change, then felt great during the Atlantis shoulder presses, went heavy (for me) and rest of the session was quite face paced to maintain a crazy pump. But still lifted heavy across the board

I’ll try again for legs tomorrow if my back pain has eased. I want a big session on the leg press. Use these extra calories and anabolics : D

Delts and traps
Reverse pec dec 4 x 15-25
Atlantis press 8 x 6-10 (last 4 to failure)
Panatta side delts 4 x 12-20
Smith upright row 4 x 8-12
Db single arm side laterals 3 x 12-15
Dh shrugs 3 x 8-10

[Sasan Heirati]

Hi Sas really like your approach to high food during off season, regarding cheat meals do you introduce them going mainly by scale weight? And do you normally replace the same meal with the cheat meal? Appreciate it! Thank you!

Hey D thanks for following along : )
So off season cheats do depends on couple things including what my body weight is doing yes, also how I feel in the gym, my appetite etc, I’ll generally take clean food high then add cheats so the clean food volume doesn’t go crazy high. As long as appetite isn’t negatively impacting and I’m not getting too fat I just add as many cheat meals as I want, it’s always helped me grow faster. Yes I’ll usually replace one of my evening meals, hope this helps

[Sasan Heirati]

Same rules apply. Start lean, slowly add food and progress your training (volume and/or weight) and push up your body slowly without getting too sloppy, you don’t need to stay lean just don’t get too fat

What you gain is directly dependent on how well you adhere to your diet, training, and your genetics. If anyone puts a number on this they’ll be guessing
Put on 10 lbs and access how you look /
Feel, if you’re not fat, you’re feeling great on the gym, keep pushing, re assess and so on

Stop when you stop growing, stop progressing in the gym, and when you start to gain body fat too fast.

[Sasan Heirati]

Weight creeping up a little, 265 last 2 days. Feel better day by day now. Gaining fulness but holding the level of body fat.

I won’t stress if I gain fat but also don’t want to get sloppy as last time. That’s for next winter : D

Back yesterday
Chest today
Both went really well, felt stronger fuller, better pumps throughout. Happy

Back and abs
Rope crunches 5 x 20
Straight arm pull downs 2 x 8-15
Rope face pulls 2 x 8-12
Barbell rows 6 x 6-10
Machine row 4 x 8-12
Seated row 4 x 8-12
Wide grip lat pull downs 4 x 8-12

Chest and calves
Standing calf raise 5 x 8-15
Flat smith press 6 x 6-10
Incline bb press 4 x 8-12
Decline machine 4 x 8-12
Cable fly 4 x 8-15

[Sasan Heirati]

I’m probably the only person on here that will say I always feel and grow better on mast : ) just my opinion.

[Sasan Heirati]

So yesterday my back felt a touch better, I decided to go and train arms, lower volume then usual to see how it goes and today my back seems ok.

Rest day today, back day tomorrow so that’ll be the bigger test. Hopefully today rest and a cheat meal will help

Bodyweight is still holding steady around 262 and I’m happy with that. If I push up harder it’ll only be worse for my back

Yesterdays arms

Tricep tri set… rope push downs x 15, over head rope extensions x 15, hands together rope push downs 15 reps x 4 sets
Panatta dips close grip 4 x 12-20
Ez bar cable extensions 4 x 8-12
Db bicep curls 4 x 8-12
Rope hammer curls 4 x 6-12
Preacher curls 4 x 8-12

[Sasan Heirati]

As mentioned above it depends on how you feel / look / how your responding to food and training. If you’re still growing, food is digesting well, food amount is manageable, then continue growing. Body fat level “limit” is based on yourself, wether you still grow when fatter or if you need to be leaner to grow well. Again, comes down to rate of progress

You can cut straight away but do it slowly and don’t crash diet.

Remember this though, fat takes weeks / months to take off, quality muscle takes years to put on

[Sasan Heirati]

Impromptu rest day today. Lower back is more sore then usual and doesn’t seem to be going away. And it’s whey frustrating when trying to train hard

So I think over the next week I’ll try take a few extra rest days to see if I can help it recover faster

Other then that, felt considerably fuller today, drug’s definitely kicking in nicely already, extra calories helping along too.

Did have an off plan meal with my mrs and son, took them to Nando’s. Fairly clean I had a whole chicken, 5 chicken wings and a garlic bread. More like a snack meal haha

Anyway not much else to report, I’ll check back in tomorrow and see if I feel good enough to hit the gym

[Sasan Heirati]

Same weight today. Leg day started off slow, one of those days where warms ups just felt heavy. But as I got deeper into my leg press sets things felt much better

I’ve upped volume today on my main lift: so today for example on leg press I picked a rep range, started light and kept within that range for as many sets as I felt / could. Today was 7 sets 8- 12 reps. Load wise for example first set was 200kg for 12, set 7 was 560kg for 8

I’ll replicate this volume now for one main compound for all workout days just to bring in some more volume and load since anabolics are creeping in

Legs

Laying ham curls 4 x 8-10
Leg press 7 x 8-12
Standing leg curl 3 x 6-8
Leg extensions 4 x 12-20
Adductors 3 x 12-15
Abductors 3 x 12-15

[Sasan Heirati]

Personally I think if the LVH is enough to warrant bp meds and beta blockers then I really wouldn’t want to risk the stress of a contest prep. Doesn’t mean you have to stop bodybuilding buddy. Always a way. But a prep is another level

[Sasan Heirati]

Couple lbs gain today to 262. Feeling fuller for sure too.

Rest day today same menu. So keep calories the same even though not training. I feel I’ll benefit from this recovery wise this time

Libido and that “feel good” feelings have definitely picked up today so rest doing its thing.

I’ll expect ti feel fuller rounder and tighter over the next 7-10 days

All in all very happy.

Leg day tomorrow.

[Sasan Heirati]

cracking leg session, volume crept back up again as i feel alright. i dont feel gd, but i never do once im over 275 , i always feel slightly tired, but it is what it is .

278 this morn, could feel e2 up a little, immediately feel happy in my joints, and that jumps my strength straight away, before even androgens doing their thing, thats why im running 1:1 test primo

leg press x 7

pendulum x 10

leg ext x 8 x 7 x 9

lying ham x 8 x 8 x 8

adductor x 8

single leg hyper x 8

lying leg raise x 14 , x 6-2

donkey calf raise x 11 x 6

bicep curl x 7 x 6 x 6

20 bike

im very excited for androgens to kick back in and drive strength through the roof, but equally dreading 295 .

we are looking at new units this week, 10,000 sq ft public gym is on the cards 🙂

Lovely 😀