[Sasan Heirati]

So after high carbs + tgi’s I got up to 271 today. Winner : D obviously that’ll drop back down a little after today but it’s a good step forward

Felt the extra boost and fulness during delts and traps today. That’s for sure. Felt strong, pumped and had the endurance.

I still scaled down the volume. As I will till at least Monday. But today I did feel better, more recovered in the gym so it’s working

Back to normal food today.

I’ll likely to a high carb day again tomorrow to try keep up around 270 for a while.

Maybe throw in a sushi meal too tomorrow since I’ve just found a chef that makes fresh sushi platters how ever you like to order and pick up Friday / Saturdays…. I’m I need to try this : ) 40-50 pieces, see what she makes

PED’s wise I will be finishing my bottle of masteron next week so I’m gonna switch over to equipoise at a higher dose. I light do 800-1000mg test with 600-700 eq. See how I feel

Delts and traps

Smith shoulder press 3 x 6-10

Panatta side laterals 3 x 8-12

Smith upright row 2 x 8-12

Db side laterals 2 x 6-10

Db shrugs 2 x 8-12

Hey mate

Do you find the eq controls your oestrogen well? Or do you use an ai with this too? [/quote]
Hey buddy. No I’ll likely still use an ai. Always have. But only if / how ever much I need, going by how I feel and look. I’ve never like using other compounds to control estrogen. Hope this helps

[Sasan Heirati]

Another great session today. Arms. Lower volume again but felt really good

Another high carb day. And I also did such did post workout. Got a platter made to order, about 40 pieces, it’s meant for 4 people, took me less then 10 minutes to devour it lol

270 again so holding nicely

When I swap out the masteron for eq, I should gain a little more. I get on really well with equipoise so let’s see

2 more meals left, steak then I’ll probably big bowl cereal before bed.

Starting to feel little fluffier this week. But I’m good with that, I’m definitely growing and that’s priority

Rest day tomorrow. Mother’s Day cheat day lol. Home everyone is having a great weekend so far

Arms and calves
Standing calf raises 5 x 8-15
Rope extensions 3 x 45
Dip machine 3 x 8-12
Ez bar push downs 3 x 8-15
Rope hammers 3 x 6-10
Db curls 3 x 6-10
Preacher curls 2 x 8-12

[Sasan Heirati]

So after high carbs + tgi’s I got up to 271 today. Winner : D obviously that’ll drop back down a little after today but it’s a good step forward

Felt the extra boost and fulness during delts and traps today. That’s for sure. Felt strong, pumped and had the endurance.

I still scaled down the volume. As I will till at least Monday. But today I did feel better, more recovered in the gym so it’s working

Back to normal food today.
I’ll likely to a high carb day again tomorrow to try keep up around 270 for a while.

Maybe throw in a sushi meal too tomorrow since I’ve just found a chef that makes fresh sushi platters how ever you like to order and pick up Friday / Saturdays…. I’m I need to try this : ) 40-50 pieces, see what she makes

PED’s wise I will be finishing my bottle of masteron next week so I’m gonna switch over to equipoise at a higher dose. I light do 800-1000mg test with 600-700 eq. See how I feel

Delts and traps
Smith shoulder press 3 x 6-10
Panatta side laterals 3 x 8-12
Smith upright row 2 x 8-12
Db side laterals 2 x 6-10
Db shrugs 2 x 8-12

[Sasan Heirati]

So let’s was SO SO. I say that because I tried to hold back volume wise due to feeling recovery has taken a hit. So just wasn’t as fun. I mean who enjoys going easy? lol but needs must

Lowered volume, lighter loads, 1 hour tops in the gym

Pump was great though. Actually very good, that kind of pump where quads feel like they’re filled with cement lol

But I still did feel quite drained / low motivation. So decide to go for a cheat meal. Why not? Had oats and whey post workout, then meal after I took my son and mrs to TGI Fridays.

I had garlic prawns, double cheese burger and fries. Then I was extra naughty and ordered a giant warm chocolate cookie with ice cream. Zero regrets haha

So this should help. This is on top of 800g carbs with pre and post insulin.

I had 2nd thoughts about running this high day with an easy leg day, but I figured I need to refuel anyway so went for it

Let’s see how I feel tomorrow

Legs
Adductors 2 x 15-20
Abductors 2 x 15-20
Laying leg curls 2 x 8-12
Seated leg curls 2 x 8-12
Leg extensions 3 x 15-20
Leg press 3 x 20-30
Lunge walk 2 x 10 steps

[Sasan Heirati]

Your body will always tell you when enough in enough. Recovery / motivation, strength, appetite, sleep etc all start to decline.
As Kiera said, try pushed to or passes your limit to see where that is then scale back.

So add more and see how you get on.
Everything we do is individual trial and error. Everyone responds differently so you need to figure what your body telling you

[Sasan Heirati]

Rest day yesterday nothing really to report.

I stayed at home all day, lovely English rainy weather giving a helping hang

Did my work most of the day and spent time with family.

Got my meals in. Swapped one meal for ham sandwiches for a change. Love me a sandwich.

Ready and refreshed today for leg day. Woke up 267 to little down in weight, which means I’ll likely do a high carb day plus insulin today to get back up.

Report back later

[Sasan Heirati]

269 again today. Seems to be the new staple. Feel pretty good. Feel consistent so I’ll definitely be making some man changes this week

Chest today, SO SO, reason being everything felt a little too heavy, little things like loading plates on and off etc, that usually means recovery red flag for me. So volume will be coming down for the rest of the week. And good probably going up

I’ll probably increase protein (as well as carbs / fats) Not the norm with most in the off season, but I like high protein intake, even off season. I the only essential nutrient for growth.

Before I ever worked with Chris Aceto, the only coach I’ve had, I used to lower protein off season. He took it higher one off season, and after some adjustment period digestion wise, I found it dramatically helped my recovery and growth. Since then it’s always been high. 450-550g daily

Rest day tomorrow, much needed. 2 hard heavy session done so far this week. Time to rest and repair

Chest and calves
Toe press 6 x 8-12
Flat smith bench press 6 x 6-10
Incline panatta 4 x 8-12
Decline plate loaded 4 x 8-15
Cable fly 3 x 8-12
Press-ups bodyweight 2 x failure 15-30

[Sasan Heirati]

As mentioned above, place then around the times you think you need them most. If you feel steady all day, then just eat them when you want to, when you can enjoy them more : )

[Sasan Heirati]

Forgot abs- rope crunches 4 x 8-15

[Sasan Heirati]

269 again today even after cheat day. Winner

Today was back day. I added intra carbs into my diet now. 50g carbs from JP sustain and also some eaa’s. Felt tue extra energy boost and fulness for sure. No bloat

Training was great. Felt very strong. Very full, skin felt tight. So tue test mast gh and the sporadic insulin is doing its thing for sure

I’ll be pushing good and PED’s higher this week. Just hit decided when or how. So will update soon as I decide

Back and abs
Straight arm cable pull overs 3 x 15-20
Panatta t bar rows 3 x 6-10
Smith barbell rows 3 x 8-12
Lat pull downs neutral grip 4 x 8-12
Cable rows 3 x 8-12
Nautilus lat pulls 3 x 8-12
Face pulls 3 x 15-20

[Sasan Heirati]

Rest & cheat day today. Usual Sunday fun day : )

269 today so weight is on the up and I feel full , in the best way.

So far todays foods have consistent of

Eggs and bagels
Whey and fruit
Steak and pasta
2 x foot long subways (steak n cheese)
3 cookies
Mums homemade chocolate cake

Will do a 14” ham pineapple mushroom pizza shortly with a bag of m&m’s

Probably finish the day off with a whey shake and cereal or a Nutella on bread.

So I’ve done crazier cheat days but this is good for today.

Mentally and physically totally relaxing is the aim for these sunday cheat days. I’ve spend time with family and took my subaru out for a spirited drive. Therapy

Might not seem productive goal wise to some of you, and i don’t really recommend it to most bodybuilders because they’ll have regrets and/or it’ll ruin their digestion for days. Seems like bodybuilders digestive tracts in general these days are weaker / more sensitive. Maybe. Just an observation I’ve made. Digestion is genetically influenced too so sometimes can’t be helped.

Growing up, knowing the huge old school bodybuilders at my local gyms, they all had monstrous cheat days every week and they were HUGE guys, so I copied from when I was 14 haha

Anyway, works for me and I’m having fun doing it. Let’s grow 😀

Hope everyone is having a great weekend

[Sasan Heirati]

Great arm session today. I decided to remove close grip bench press today. My left pec / front delt area is quite tight and sore, has been kinda for a few weeks now but it’s gotten worse since my flat presses and shoulder presses have progressed quite a lot. So skipped close grip today to try let it recover faster

Other then that great session. Felt big full round and strong. Lower abs / lower back a little fuller / softer now but that’s expected and I’m ok with it for now

Much needed rest day tomorrow with what ever foods I want to eat. Looking forward to it 😀

Next week I’ll bump up my dosages. Test as well as mast. Then switch mast out for eq to try fill out some more before cruising again

Arms and calves
Toe press 6 x 10-15
Rope extensions 3 x 45
Panatta dip machine 4 x 8-15
Ez bar cable extensions 4 x 15-25
Iso underhand extensions 4 x 8-12
Ez bar cable curls 4 x 6-10
Rope hammers 4 x 8-15
Db curls 4 x 6-10

[Sasan Heirati]

Tren can cause this for sure it does with me and I rarely have gyno flare. Regardless estrogen. The only thing that clears it instantly for me is arimidex. (Not as evil as it’s made out to be these days) see what bloods show anyway.

[Sasan Heirati]

Michaela is right is it the one where pads are behind your lower back? Or on your shoulder. Lower back one isn’t great but if it is then I’d suggest wider stance since it’s very stressing on knees

But general / conventional hacks, honestly don’t overthink it, go for a medium stance not too wide or forward, and not too narrow / tucked in, a neutral stance that feels comfortable and strong for your body. Then just progress you weight / volume, go to failure and beyond on different rep ranges, full range of motion and your quads will have to option but to grow. Hacks helps quads A LOT. I just got under the weight and went for it hard

[Sasan Heirati]

So delts and traps yesterday, very good. Full as a house after my high carb day. A touch of water / bloat but nothing compared to what I usually carry when eating to grow. And it was welcome because I felt BIG and strong in gym

My thoughts moving forward is leaning towards more “continue pushing till I’m happy again with size / fulness” I don’t see the point (for me anyway) pulling back and tidying up. Never did much for me in past instead of slowing down growing, so instead I’ll hold size / weight during weeks I trt as a break. Or maybe even continue pushing.

Yeah I’ll get softer, but that’s I grow the most, and I’ll also gain faster.

So when this blast comes to an end I’ll hold, maybe drop some excess bloat but maintain at the very least till I’m ready to push again

There’s a reason I never did “mini cuts” all the years I did most of my growing. Never worked well for me, food isn’t an obstacle for me, I know guys like tidy when appetite is dead, for me simply maintaining / switching some meals around is all I need. Maybe even the off 18-24 hour fast lol

Anyway, just an insight into my thought right now / what works for me.

Delts and traps, so last couple sessions
I’ve used tue smith press as my main compound, haven’t been able to overhead press for years due to my right shoulder, but somehow worked up 3 plates for 6 which is awesome for me. Elbow tucked under and facing forward though, so still a front type press

Delts & traps
Smith delt press 4 x 6-10
Panatta front raises 2 x 8-10
Panatta side delt 3 x 8-12
Smith upright rows wide grip 4 x 6-10
Db side raises 3 x 6-10
Rev pec dec 4 x 8-12
Db shrugs 3 x 6-10