[Sasan Heirati]

High volume legs today couple with high carb day. Woke up 266 but felt very hungry, not full, so decided to throw in a high day

So basically it’s my current regular diet plus an extra 400-500g carbs. By way of bananas, honey, Jp sustain, bagels, jam, extra rice extra oats, bran flakes cereal. 10iu insulin with pre meal, 10iu insulin post.

Leg session was great. 42 sets, minimal rest times, pump was insane. This is 3rd week I’ve done this leg session, and I can honest say the extra fulness and size mu quads and hams have been holding is really cool, that’s why I keep opting to do this session. Definitely works for my legs

Leg day high volume
Adductors 3 x 12-15
Abductors 3 x 20
Laying ham curls 3 x 6-10
Seated ham curls 3 x 8-12
Standing ham curls 3 x 8-12
Hyper extensions glute/ham 3 x 8-12
Leg extensions 10 x 15-20
Hip / leg press hammer strength 6 x 6-10
Barbell squats light 3 x 15-20
Lunge walk 3 x 20 steps

[Sasan Heirati]

Diet / PED’s update

Food is similar, just added other options I use sometimes.

PED’s are the same. Thinking if swapping from masteron to equipoise soon. And adding anadrol in. But I’ll see how I feel / look

Pre- 4 eggs, 2 sc whey, 100g oats, 1 banana, 2 slice toast, 250ml orange juice

Train

350g cooked steak, 350g rice OR bagels w jam

350g chicken, 350g rice OR whey meal

350g beef, 350g pasta OR 400g potato fries

2 sc whey, 100g oats, 1 banana, 20g nut butter OR 100g cereal with full fat milk

High days

-1 training day mid week 800-1000g carb day with 2 shots insulin pre and post (10iu)

-Sunday full cheat day what ever I want

Cardio-

2 x 10 min dog walks

Cycle

800 test E weekly

300 mast e weekly

0.5mg arimidex 3 x weekly

1.8iu gh before bed

Split (usually)

Back & abs

Chest & calves

Rest

Legs

Delts & traps

Arms & calves

Rest

Hi Sas, love following your updates and your approach to things. Regarding insulin, do you or have you ever used lantus?

And do you normally implement your high day for the same day of the week as in placed specifically for a certain session? Thank you sir! [/quote]
Thanks bud appreciate your support : )
I’ve used Lantus yes but prefer novorapid. I like having a smaller / harder hitting window to use.

With high days, I tend to go my look / feel / scales and how I feel in the gym. But I do also like to use them on body part days that might struggle a little more with fulness and size like my chest and triceps. When I progress to more regular highs I’ll be pickier according the training session yes.

[Sasan Heirati]

Mass and strength results shouldn’t be just modest on those dosages if you diet and recover is spot on.
Acne is something some of us are just prone to unfortunately. Pay extra attention to bloods on cycle (estrogen etc) and also skin hygiene, and go course a healthy clean diet and lifestyle. Age can also effect things like acne. You can use something like masteron / primo instead of deca next time to try keep things drier.

[Sasan Heirati]

You can be in shape on low dose testosterone. If you don’t want to come off, trt can be your “break”. If your diet and training is near perfect, you don’t need to be on cycle all the time. And if you’re young you don’t even need trt, just come off

[Sasan Heirati]

Diet / PED’s update

Food is similar, just added other options I use sometimes.

PED’s are the same. Thinking if swapping from masteron to equipoise soon. And adding anadrol in. But I’ll see how I feel / look

Pre- 4 eggs, 2 sc whey, 100g oats, 1 banana, 2 slice toast, 250ml orange juice

Train

350g cooked steak, 350g rice OR bagels w jam

350g chicken, 350g rice OR whey meal

350g beef, 350g pasta OR 400g potato fries

2 sc whey, 100g oats, 1 banana, 20g nut butter OR 100g cereal with full fat milk

High days
-1 training day mid week 800-1000g carb day with 2 shots insulin pre and post (10iu)
-Sunday full cheat day what ever I want

Cardio-
2 x 10 min dog walks

Cycle
800 test E weekly
300 mast e weekly
0.5mg arimidex 3 x weekly
1.8iu gh before bed

Split (usually)
Back & abs
Chest & calves
Rest
Legs
Delts & traps
Arms & calves
Rest

[Sasan Heirati]

Rest day today. Back to making sure I have Wednesday off. Always serves me well having 1 mid week rest day and 1 end of the week.

I have tried a longer run of training days before taking rest, but it tends to slow me down pretty quickly. And I’d have reduce training / load volume a lot to allow recovery

Not much to report today. Rest day going well, been working most of the day, eating my meals and spending some time with my family

Last night, again, I had my steak meal with just veg, had the carb portion an hour later and if felt so much better digestion / appetite wise. Not sure it’s something I’d recommend yet to others but for me it seems to move food through a lot easier. I’ll probably do that more often.

I’ll update my diet / cycle below.

[Sasan Heirati]

Works well for me : ) the only sources I think should be prioritised for muscle growth / strength / fulness / recovery benefits is beef and whole eggs above the rest from experience

[Sasan Heirati]

Awesome chest session today. Been wanting to get my strength back up on the flat smith for a while and today showed some good progress for me. So session kicked off with that, then onto 4 more movements to really fry my chest. I know I know I said I’ll go light but man I felt good wanting up so couldn’t resist hahaha I’ll regret that I’m sure

Weight at 267 so still holding steady. Still feel very good, appetite is average, not struggling to eat at all, but not overly hungry either.

Still undecided on wether to keep pushing up harder or pull back.
Right now im genuinely just having fun.

So I’ll probably keep at this and see if maybe I can push up towards 270 for the remainder of this cycle

So will adjust food and drugs soon to do that.
I’ll update food any day now and I’ll go back to more detail on some off plan food choices I made sometimes. Because I do regularly right now. For example last night after my steak meal I was hungry just for carbs so I had 2 big bowls of bran flake cereal. Hit the spot perfectly. And paid off today

Otherwise everything going really well at the moment

Chest and calves
Standing calf raises 5 x 15-20
Flat smith 6 x 8-20
Incline panatta 4 x 6-10
Decline plate loaded 4 x 12-15
Cable fly upper 3 x 12-20
Decline fly machine 3 x 8-15

[Sasan Heirati]

Nathan is perfectly right

[Sasan Heirati]

Very productive Monday so far for me. Trained back, used last night pizza calories well : D

I’ve decided pull back the volume and intensity in the gym this week. Joints still complaining at me so I’ll allow better recover before they get worse

Less volume and (try my best) lighter weights as well. So won’t be as fun but I’ll just enjoy the pump

266 lbs today so a little higher. Still undecided wether to diet back down. Considering I still have muscle to regain, and the fact that I personally never need to be lean lean to grow, I might just carry growing through summer. Because a show this year doesn’t seem realistic or a good idea, I just won’t be at my best.

So MAYBE I’ll opt to continue growing. Throughout 2023, then hit a hard does once I’ve regained my size, and assess if I’m good enough to jump back on the pro circuit. Reason is I won’t do a comeback unless I am better then my last show. Considerably better. Otherwise the risk just isn’t worth the reward for me

Anyway back session below. Food and drugs might get push higher again this week I’ll see how look / feel mid week then decide and update my diet plan

Back and abs
Wide grip pull downs 3 x 8-12
Panatta t bar row 3 x 6-10
Db row 3 x 6-10
Cable row 3 x 8-12
Face pulls 3 x 20
Rope ab crunches 3 x 15-20

[Sasan Heirati]

Rest day today. Been at a fitx event so haven’t really had my usual cheat day. But been getting my meals in. Will have a pizza cheat meal tonight then I’ll have a big high carb day mid week

Weight at 265 and holding steady

Next steps it to get leaner again soon just not decide when yet.

I would usually push a lot longer and harder then this if wanting to really grow but I just don’t feel it’s the right time.

I definitely still have a decent amount of muscle I need to rebuild, but I’m in no rush.

For now I’m going to keep this up for another 1 or 2 weeks then decide

Hope everyone is having a great weekend so far

[Sasan Heirati]

I agree with Louis. Always use minimal possible for as long as possible.

[Sasan Heirati]

Continuous as far as you can, then if you can do a pause to get a few extra reps to extend the set, increase the intensity

[Sasan Heirati]

Edit— not “ex bar” meant to write cable isolated extensions

[Sasan Heirati]

266 today and it was arms. Feel like I’m just coasting now.

So the next diet down is not too far now. I plan on pulling down to around 250 again , so this time I’ll be leaner and bigger then the last time I dieting to around this weight… then push back up. Endless cycle

I do miss my signature dirty bulk. I grow much faster but there’s a time and place for that lol. Mostly winter ; )

Arms and calves
Toe press 6 x 12-20
Rope extensions 3 angles 3 x 45
Dip machine 4 x 8-12
Close grip bb flat bench 10 x 10
Ex bar extensions overhead 4 x 8-12
Db curls 6 x 8-10
Preacher machine curls 4 x 8-12
Rope hammer curls 4 x 8-15