[Sasan Heirati]

I’ve never liked Deloads either. You’ll still cause damage / deficit recovery wise. I’d much rather take full days off the gym. Helps recovery A LOT more

[Sasan Heirati]

Was meant to have a rest day today but something came up for tomorrow so I changed legs to today instead

Didn’t like that idea at first but the session turned out quite well

My left hamstring that I pulled 2 weeks ago still feels quite tight so I opted for another light / high volume leg day. Really enjoyed it! Pump was insane.

These high volume leg sessions, for me, cause a lot muscle damage since I am very sore for 3-4 days after. Compared to heavier workouts that only really hurt for 2 days or so.

Not sure what that exactly means but I think it can be as positive thing as long as it use both methods and not just one.

Nothing else to report really. Food is the same, weight is steady at 266 today.

Resting tomorrow for sure. Man I need it

Legs and abs
Adductors 3 x 15-20
Abductors 3 x 15-20
Seated ham curls 3 x 8-12
Laying ham curls 3 x 6-10
Standing ham curls 3 x 8-12
Leg extensions 10 x 15-20
Leg press 6 x 15-20
Light bb squat 4 x 10-12
Lunge walk 4 x 10 steps
Rope crunches 4 x 20-25

[Sasan Heirati]

Peter is right bloods will show better.
But for me personally it can happen too when using test mast tren. I always find a small dose of arimidex helps me here. Just me though. I don’t get e2 symptoms either otherwise but adex always helps me

[Sasan Heirati]

Chest today was goood. Woke up 266 so still up in weight and it felt like it too in the gym

On a good roll now with flat smith press. Up to 4 plates for 6 so I’ll try progress that if my body allows lol.
Pump was great, felt full round and lean. Not lean lean but not as sloppy as the last time I was in the upper 260’s so I’m happy

Food is steady. Tomorrow is rest day so I might actually drop carbs a little and up fats. Mostly to give digestion a breather, but also I like how it feels when carbs go back up after a low say, I soak them up a little better it seems

Chest and calves
Standing calf raises 6 x 12-15
Flat smith press 6 x 6-8
Incline hammer 4 x 8-12
Cable fly 4 x 8-12
Decline machine press 4 x 10-15
Dip machine 2 x 15-20

[Sasan Heirati]

Great Monday for me training wise. The bump in carbs I made last week are really kicking in now. And yesterdays cheat day calories got put to good use

Yesterdays cheat & rest day was great too. I had some of the usual foods like eggs and steak with rice but filled in the gaps with bread and homous, bagels with nutella and peanut butter, cheat meal was pizza and a bag of m&m’s. Was up 4 lbs to to around 268

Back day today was very effective, felt full; strong and got the job done. Tried some slower rep tempos on pull downs for a change and they felt good.

I am very very instructive regarding my training style. So it might seem very random to some of you, but to me it’s just me doing what I think my body needs at that specific moment. After 2 decades worth of training experience I can listen to my body quite well lol I hope

Back and abs
Rope crunches 5 x 15-20
Wide grip lat pull downs 5 x 8-12
Smith barbell rows 6 x 8-10
Db rows 3 x 8-10
Single arm lat pull downs 3 x 8-12
Seated chest supported rows 3 x 8-12
Face pulls 3 x 20-25

[Sasan Heirati]

Looks like a solid plan to start with. Cardio and steps seem quite high already but that’s obviously relative to what you’ve been doing already.
Start this and see how you progress then adjust as / when you need to depending on how you change

[Sasan Heirati]

So high day Friday added 3 lbs in which was what I wanted. 266 yesterday for arm day.

Traveled to muscleflex in Grimsby and trained there. Great gym

Session itself was good, when I make appearances / travel, I can never fully feel the same during training but this time it was decent

Today is rest and cheat day. Weighed back down to 263 so even better. Means I can enjoy some fun foods without causing damage. And fuel up for tomorrow back day.

I’ll update later today with how it’s gone

Arm day
Rope push downs 3 x 45
Close grip bench 4 x 8-12
Dip machine 5 x 8-20
Rope hammers 4 x 8-15
Db curls 4 x 8-12
Bar bell 21’s 4 x 21

[Sasan Heirati]

To add, your tall so 20 lbs wouldn’t really be a proper effective push up yet in my opinion

[Sasan Heirati]

Would need to see or know what your condition is like at 220 now and how your responding to food as well as training

[Sasan Heirati]

Do it anytime buddy. Will see the same benefits

[Sasan Heirati]

Down 2 lbs again today so I opted for a high carb day as I said. 263.

Goal is to feed my metabolism right now I don’t really want to get heavy heavy but I don’t want to lose weight, not yet anyway till I decide to get leaner again. I’m just really enjoying feeling great in the gym and full / pumped all the time. I also know for sure my body composition is improving at this weight. So win win

Shooting for 800 carbs by end of the day. 500 in my pre, pre, intra, post. Pre with 10iu insulin today

Currently on 600 carbs and I have 2 more meals to go. Easy work

Today was delts and traps. Felt awesome. Full pumped and strong. My right shoulder pain as been a little higher last few days so I moved my pressing later on in the session so I didn’t go heavy

Delts and traps
Db warm up (side front rear raises) 3 x 30
Panatta side laterals 4 x 8-12
Reverse pec dec 4 x 8-15
Smith upright toe 4 x 8-10
Smith shoulder press (high inc) 6 x 6-10
Db shrugs 4 x 8-10

[Sasan Heirati]

Rest day today. Weight up 1 lb. Insignificant really. Feel really good, full, lean, but definitely needed todays rest day after yesterdays high volume legs

Same food plan today, i would usually drop some carbs on rest days unless I feel my body needs the training day calories and today was one of those days for sure

Delts and traps tomorrow.
If I drop a couple one in the morning I might do another high carb day, see how I feel and look

[Sasan Heirati]

You don’t need them right now. You’re still developing your hormones / mental health etc… and you have plenty hormones to grow well: Keep training hard with food, whey, creatine etc for another 3-5 years then re consider

[Sasan Heirati]

Do you not have any other form of healthy fats in your diet already? Animal source (red meat, egg yolk etc), olive oil, avocado oil, coconut oil, nuts, fish oil etc…?

[Sasan Heirati]

Great leg session. Again, Wednesday meant to be rest but I have to run a few errands tomorrow so moved legs a day early. With my hamstring pull last week, I decided to go very light and up the volume a lot.

Super high volume, fairly short rest times. A method I often used when really pushing for size too so I know it’s still effective for leg development, not to mention it takes so much stress away from my knees and lower back. Which is always a bonus!

Again, lot of volume, pretty opposite spectrum to what most trainee/trainers do on this platform but it works very well for me and those who adapt it to their own training sometimes

And I got to use the 800+ carbs I had yesterday 🙂

Legs high volume

Adductors 3 x 15-20
Abductors 3 x 15-20
Seated ham curls 3 x 8-12
Laying ham curls 3 x 6-10
Standing half curls 3 x 6-8
Glute-ham Hypers 3 x 8-12
Leg extensions 10 x 15-20
Leg press 10 x 20-50
Lunge walk 3 x 20 steps