[Sasan Heirati]

Chest day today went fantastic. Finally back pushing 4 plates on the smith. Flat press has always been my main chest builder, so I try to, at least, stay strong on this lift. And I have fun with it too so I keep it in. But have been stuck for weeks on 3.5 plates.

Weight steady around 265 still. Feel strong, full and happy. Sleep is great, appetite is great.

I am adding a bit more food by way of carbs to my diet as of today though. Just to keep progressing and growing. I’m not gaining much fat at all so I want to push the envelope a bit more

Chest and calves
Donkey calf days 5 x 12-20
Flat smith chest press 6 x 6-10
Incline hammer strength 4 x 8-10
Decline pin stack 4 x 8-12
Cable fly 3 x 10-15

[Sasan Heirati]

I haven’t and haven’t heard of this side effect. Sounds something a strong stimulant would do. What dosage are you taking? Can you post a picture of the tub? Are you having any other supps ?

[Sasan Heirati]

Yesterdays cheat day hit the spot perfect today for training. Super back day best I’ve felt in the gym before Xmas when I was fat lol

Strength, pump, endurance all felt awesome. Appetite is high too which is a great sign and I felt big and round.

Added a movement I’ve not done in a while as my main compound, smith bar rows in a dead stop fashion. Felt great.

Looking forward to tomorrow’s chest day

Back day
Straight arm pull downs 3 x 15-20
Under grip lat pull downs 4 x 8-12
Smith dead stop rows 8 x 6-10
Db rows 3 x 6-10
Panatta chest support t bar 4 x 8-12
Single arm lat pull downs 4 x 8-12

[Sasan Heirati]

Yesterday high day + rest day went perfectly. Family time, rest, lots of food with zero digestion issues. I ate a considerable amount. Menu written below.
Weight this morning was up to 266 so about 3 lbs. I expected more but I’m happy because I know my body is burning through a lot of food still very well.
So next cheat day I’ll push harder.

High day meals & snacks

6 eggs, 200g oats, 4 slice bead, 1 banana, 1 tbsp peanut butter

1 coffee, 2 cookies

500g (cooked) fillet steak, 400g rice

300g cooked ham slices, 3 large wraps, 50g cheese

100g nuts- cashew, almonds, hazelnut, pistachio, fresh from Iran. So tasty

3 sc JP iso, 2 banana, blueberries, 2 tbsp peanut butter

Triple cheese burger with Turkey bacon and halloumi, large fries, 6 chicken wings

4 slice bread, Nutella & butter (yes both at the same time)

[Sasan Heirati]

I think get growing and have some fun! Add food slowly and lift hard you’re in a good place now

[Sasan Heirati]

Arms day yesterday, another very good session ticked off. In my regular style I I like to hit one big compound for triceps then as the session progresses so to shorter rest periods with more isolation work and really get pump. Still using relatively heavy weight where I can. Similar for biceps.

But this time I tried to pre exhaust my tri’s and biceps first. Filled them up with a lot of blood then continued. Felt really good! Strength a touch down on compound but connected much better with the muscle and as a result I’ve got extra soreness today

Today is rest day. High calorie day. I’m going to eat what I want but also focus on spiking my carbs high so I’ll post my diet later on.

Overall I feel tighter, fuller, and just more like a bodybuilder now instead of just a bulk lifter lol

Arm day
Single cable extensions 3 x 20-30
Rope hammer curls 3 x 10-15
Close grip smith press 6 x 8-15
Panatta dip machine 3 x 10-20
Db bicep curls 4 x 8-12
Preacher curls 3 x 6-10

[Sasan Heirati]

I wouldn’t worry at all. Keep going

[Sasan Heirati]

If you’re feeling great and lifts are improving I don’t see why you’d deload buddy? If fatigue starts to slow you down a lot in the gym then yes. Maybe try a few extra rest days it catch back up recovery wise. Or cut down volume per session by 15-20%

[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