[Sasan Heirati]

Side delt is always a good one. Rear delt if you have help. Straight into the middle at 90 degrees or 1-2cm above Center always seems fine for me

[Sasan Heirati]

Updated diet

Changes-
-more carbs to hold weight above 255 till I push harder to grow next week
-moved training to after meal 2. Which is working a treat for now. So swapped some carbs around for that

6 eggs, 4 slice toast

Pre- 2 sc JP whey, 100g oats, 1 banana, 1 tbsp honey, 1 tbsp nut butter

Train- water

Post- 350g cooked steak, 150g rice

350g beef, 150g rice

250g salmon OR 350g beef

350g chicken sausages

Cardio-
2 x 10 min dog walks
1 x 10 min stairmaster pre or post workout

Cycle
150mg test E weekly

Split
Back & abs
Chest & calves
Rest
Legs
Delts & traps
Arms & calves
Rest

[Sasan Heirati]

Dipped lower today down to 254 lbs so I’ve added carbs to 2 meals as of today which I’ll update later on my diet here for you guys

Generally feel really good.
Roaring to grow again, this tidy has been perfectly timed

Still carrying fat especially lower abs and lower back but i am too eager gain
some more muscle before getting really lean as mentioned before

Solid leg session today very happy with my performance right now

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

[Sasan Heirati]

Like Clare said maybe pick 2 and rotate. When I gave up barbel squats I found hacks to be a very good replacement. Smith is good too but I felt it was too close to barbel (that’s if you’re wanting to replace with a new stimulus)

Pendulum is always a great one, so focused on quads. Whereas hacks and smith can bring hams and glutes into it a lot too

[Sasan Heirati]

Holding steady right now at 257. And I’m happy with it now.

Appetite / joints / body fat wise I’m in a good pace to push again. So I’m looking forward to that

Next push won’t be a huge jump as I do want to stay little leaner so next diet phase will see me bring body fat levels lower then this right now quite quickly

Chest day today went really well. Got the addition of a hammer strength incline chest press in our gym so I had a go on that, one of my fav chest movements. Felt quite strong on it so I’m
Excited for training when food is back up

Diet / energy / sleep all great : )

Chest and calves

Incline hammer 4 x 6-10
Flat smith press 4 x 8-10
Panatta dip machine for chest 3 x 12-20
Cable fly 4 x 8-15
Donkey calf raises 5 x 12-20

[Sasan Heirati]

257 today so couple lbs up from high day yesterday.

Had my usual meals with around 200g extra carbs and 1 big cheat meal of pizza and cheesecake. Was yummy

Felt strong for it in the gym today for back training. Great session

Keep reps lower again I did a lot 5-8 rep sets so see strength go up and it’s working

No changes to diet. If I dip back down to 255 or below any day this week I’ll add in 100 carbs on top of regular diet to keep weight steady

Starting to feel fresh and recovered fully now in the gym even using heavier loads
So this trt / tidy month is done it’s job well

Back and abs

Straight arm pull downs 2 x 8-12
Smith bar bell row 4 x 5-8
Db row 3 x 5-8
Seated cable row 3 x 8-10
Wide grip pull downs 4 x 8-13
Rdl 4 x 6-8
Rope crunches 3 x 12-20

[Sasan Heirati]

^^above I meant 255 not 250

So today woke up 255 again. Rest day and higher food day, not as high as last Sunday but just a bump in clean food with one cheat meal instead of 2

Mainly because I haven’t dropped as much weight this week and I also don’t think I need to fill up a huge amount

I am really looking forward to push back up again. But more muscle needs adding on before I properly diet down and assess how I look compared to my last showing

Today is lots of family time , food, little work and plenty of rest.

Hope everyone has a great Sunday / weekend

[Sasan Heirati]

Can add a tasty whey power and thickener, blend it, cook it like pancakes.
I personally I would over cook them with some mushrooms, onion and all purpose seasoning then add ketchup when cold they actually taste good

[Sasan Heirati]

Yesterday hit a lowest weight so far this tidy of 250.
Feel it too, first time during this trt I feel pretty empty / smaller: which is exactly

As mentioned before I’m going to probably hold here now till next week when I start pushing back up.

I could go to 250 as planned but I think my training could suffer, and I know my body fat and appetite are now in a very good place to allow me to grow well for 6-8 weeks, maybe longer

Arms and calves yesterday

Toe press 5 x 12-20
Close grip smith press 4 x 6-10
panatta dip machine 4 x 12-15
Ex bar push downs 4. 8-12
Db curls 4 x 6-10
Preacher curls 4 x 6-10
Db hammers 4 x 8-12

[Sasan Heirati]

So yes we all have weaker muscle groups. Genetics will underpin that. Focus on what makes a muscle strong, excess calories, the right supplements and right volume across your split. If your strength unceasing then just stay persistent and keep pushing. If delt strength isn’t increasing then adjust food / supps / volume / rest days etc

[Sasan Heirati]

Interested in your typical diet too big Rich. Enjoying your log

You know Hunter uses a lot of shakes? Step aside…. 😂[/quote]
Hahaha well it Damn well works mate. I might add more shakes in this case 😬

[Sasan Heirati]

Hammer strength pull down is a classic for back/ lats. Get on it, go hard and see how it feels for you buddy : )

[Sasan Heirati]

2 lb drop today to 256. Feel on the flat side now pretty much most of they day. Trt + low carbs will do that but I know I’m not losing muscle from how I feel in the gym. And this is burning body fat faster

Buuut it does suck feeling flat, if I get below 255 over the next couple days I might assess how I look then maybe try hold the weight there till I push up again.

My goal was 250 but I don’t really want to feel any more depleted and I don’t want food focus to kick in too hard, no need really.

My lower back and glute fat have shrunk quite a bit, so I’m pretty much there now

Either way , the adjusted diet from yesterday will commence for now

Delts today felt OK. Nothing crazy, moderate volume , little heavier on the pressing, right shoulder injury hasn’t been too bad which is a great sign.

Delts & traps

Atlantis press 5 x 6-10
Smith upright row 3 x 8-12
Panatta side laterals 4 x 8-12
Reverse pec dec 4 x 8-12
Db shrugs 4 x 6-10

[Sasan Heirati]

Interested in your typical diet too big Rich. Enjoying your log

[Sasan Heirati]

Adjusted diet

This current diet should see me drop to the low 250’s. I won’t cut food any lower then this, maybe extend my dog walks . This is where we’ll stay till I start to push again at the end of the month.
I’ll grow through February and March, then cut to get quite lean from April onwards and asses as I go. I really want to see how I look in regards to balance / flow / symmetry when I get back to being close to my biggest before decide on a possible comeback to the stage

Changes
-lowered some fats and carbs

1-pre- 6 eggs, 100g oats

Intra- water

Post- 2 sc JP whey

350g cooked beef, 150g rice

350g beef, veg

250g salmon OR 350g beef, veg

350g chicken sausages

Cardio-
2 x 10 min dog walks
1 x 10 min stairmaster pre or post workout

Cycle
150mg test E weekly

Split
Back & abs
Chest & calves
Rest
Legs
Delts & calves
Arms & calves
Rest