[Sasan Heirati]

How are you? Between 2019-2021 did anything happen health / life wise? And have you ran anabolics at all before ?

[Sasan Heirati]

260 today so weight is up. Body is soaking up the added food nicely

So cycle starts tomorrow, will go in with 500 test E and 300 masteron E.

Plan is to spend February and some of March pushing up but staying leaner, then dive into a hard 6-8 week cut to get as lean as I can and see where I am physique wise regarding size flow proportions etc

Delts was Thursday, Friday was rest as I did some traveling for some work on my car, today was arms and tomorrow is rest.

Delts & traps
Atlantis press 6 x 6-8
Panatta side delt 4 x 8-12
Smith upright row 4 x 6-10
Reverse pec dec 4 x 10-15
Db shrugs 3 x 6-10

Arms & calves
Standing calf raises 5 x 8-12
Smith close grip press 4 x 6-8
Panatta dip machine 4 x 8-12
Ez bar push downs 4 x 8-15
Rope hammer curls 4 x 6-10
Db curls 4 x 6-10
Hammer strength preachers 4 x 6-12

[Sasan Heirati]

To be honest Charlie I have no idea. I’ve been out of touch with them for years. They may have stopped. Are you after just lean sausages ?

Fair dos. I’m out of the loop tbh but had a search & couldn’t see any activity from them recently.

Yeah lean sausages really. Bit of variation from the usual stuff. [/quote]
Most butchers now do lean sausages and burgers to be fair buddy and probably cheaper then these companies so get out and get asking around : )

[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

Thanks sasan will I have to pull back if hitting the delts? And will the insulin needle be long enough? And what happens if I somehow miss the delt will it be fine?

[/quote]
You shouldn’t hit anything it miss buddy look up a couple YouTube videos, and yes the insulin needle will be long enough. Pull back if you’re able to.

[Sasan Heirati]

Hey Sas,

Apologies if this is a repeat question – but is competing again on the cards, should everything be in a good place?

Thanks,

Triv

Yes competing is definitely on the cards. I am currently getting my muscle mass back to where it was last I competed, then I’ll lean down and assess how I look.. proportions, mid section, flow, balance, detail, size / presence… then I’ll decide properly. I won’t get back on stage unless I am better then my last showing [/quote]

Makes perfect sense. Awesome to hear and keen to continue following this 🙂

T[/quote]
Thank you 🙂 let’s see what happens

[Sasan Heirati]

To be honest Charlie I have no idea. I’ve been out of touch with them for years. They may have stopped. Are you after just lean sausages ?

[Sasan Heirati]

Hey Sas,

Apologies if this is a repeat question – but is competing again on the cards, should everything be in a good place?

Thanks,

Triv

Yes competing is definitely on the cards. I am currently getting my muscle mass back to where it was last I competed, then I’ll lean down and assess how I look.. proportions, mid section, flow, balance, detail, size / presence… then I’ll decide properly. I won’t get back on stage unless I am better then my last showing

[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