[Sasan Heirati]

Yesterday hit a lowest weight so far this tidy of 250.
Feel it too, first time during this trt I feel pretty empty / smaller: which is exactly

As mentioned before I’m going to probably hold here now till next week when I start pushing back up.

I could go to 250 as planned but I think my training could suffer, and I know my body fat and appetite are now in a very good place to allow me to grow well for 6-8 weeks, maybe longer

Arms and calves yesterday

Toe press 5 x 12-20
Close grip smith press 4 x 6-10
panatta dip machine 4 x 12-15
Ex bar push downs 4. 8-12
Db curls 4 x 6-10
Preacher curls 4 x 6-10
Db hammers 4 x 8-12

[Sasan Heirati]

So yes we all have weaker muscle groups. Genetics will underpin that. Focus on what makes a muscle strong, excess calories, the right supplements and right volume across your split. If your strength unceasing then just stay persistent and keep pushing. If delt strength isn’t increasing then adjust food / supps / volume / rest days etc

[Sasan Heirati]

Interested in your typical diet too big Rich. Enjoying your log

You know Hunter uses a lot of shakes? Step aside…. 😂[/quote]
Hahaha well it Damn well works mate. I might add more shakes in this case 😬

[Sasan Heirati]

Hammer strength pull down is a classic for back/ lats. Get on it, go hard and see how it feels for you buddy : )

[Sasan Heirati]

2 lb drop today to 256. Feel on the flat side now pretty much most of they day. Trt + low carbs will do that but I know I’m not losing muscle from how I feel in the gym. And this is burning body fat faster

Buuut it does suck feeling flat, if I get below 255 over the next couple days I might assess how I look then maybe try hold the weight there till I push up again.

My goal was 250 but I don’t really want to feel any more depleted and I don’t want food focus to kick in too hard, no need really.

My lower back and glute fat have shrunk quite a bit, so I’m pretty much there now

Either way , the adjusted diet from yesterday will commence for now

Delts today felt OK. Nothing crazy, moderate volume , little heavier on the pressing, right shoulder injury hasn’t been too bad which is a great sign.

Delts & traps

Atlantis press 5 x 6-10
Smith upright row 3 x 8-12
Panatta side laterals 4 x 8-12
Reverse pec dec 4 x 8-12
Db shrugs 4 x 6-10

[Sasan Heirati]

Interested in your typical diet too big Rich. Enjoying your log

[Sasan Heirati]

Adjusted diet

This current diet should see me drop to the low 250’s. I won’t cut food any lower then this, maybe extend my dog walks . This is where we’ll stay till I start to push again at the end of the month.
I’ll grow through February and March, then cut to get quite lean from April onwards and asses as I go. I really want to see how I look in regards to balance / flow / symmetry when I get back to being close to my biggest before decide on a possible comeback to the stage

Changes
-lowered some fats and carbs

1-pre- 6 eggs, 100g oats

Intra- water

Post- 2 sc JP whey

350g cooked beef, 150g rice

350g beef, veg

250g salmon OR 350g beef, veg

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 & calves
Arms & calves
Rest

[Sasan Heirati]

258 today so up a lb from yesterday which is odd but I think body is just refusing to keep losing that easily now so it’s time to fight back harder lol

Im actually quite happy right now, by no means am I lean lean, I won’t have that goal till mid summer, but I’m lean enough to know I’ll respond really well again for pushing up.

Legs today went really well. Volume still lower so I can lift more. I dropped my reps on the leg press lower than usual so that I can stimulate with heavier loads and know where I am both strength wise as well as knee pain. And it went well, 6-8 rep sets up to 550kg so I think I’ll build on that for a few weeks

Legs

Adductor 3 x 15-20
Abductors 3 x 15-30
Laying ham curls 3 x 6-10
Leg press 8 x 6-8
Bb squats light 4 x 15-20
Leg extensions 4 x 15-20
Standing ham curls 3 x 8-12
Hyper extensions 2 x failure body weight

[Sasan Heirati]

Im not PPL guy but I often tag some chest onto shoulder for extra work. I’d start with a shoulder press ideally front delt focused / high incline Something like this

Atlantis shoulder press neutral grip OR high incline smith
Incline chest press
Flat press
Side lateral machine or db
Side lateral cables
Tricep work

Sets I’d do 3-6 on shoulder press. 2-3 on the rest. Rep range 6-12

[Sasan Heirati]

Same weight today 257 seems to comfortable right now. Which means little more deficit in the next day or 2 so I’ll review my diet and decide in the next few days see how I progress first

Rest day today. As always on a rest day remove my shake meal. So that’s where calories are lower. Dog walk, work, family time

Very much bored of dieting already haha. Explains why I only ever really dieted for competitions.

Food wise I’m going to swap out chicken thighs for chicken sausages for a change otherwise I’ll repost my updated diet in the next couple days once I create a little more deficit

[Sasan Heirati]

257 today so 3 lbs down on yesterday that didn’t take long to drop back off. Will definitely be around 255 or below by the end of this week

Still on track for reach 250 by end of the month, if I’m a couple lbs over that’s fine since I am feeling leaner daily now so by then I’ll have taken enough fat off to comfortably push back up

Today was chest day. We really well

I’ve pushed loads back up again in the gym slowly so volume has gone back down a little. Focus on my one big lift early in the session to gauge where I am recovery / strength wise and go from there rest of the session instinctively as always

Chest & calves

Standing calf raises 5 x 12-20
Smith flat bench press 4 x 5-8
Incline panatta 3 x 8-10
Decline Atlantis 3 x 10-15
Panatta dip machine 2 x 15-20
Cable flys 3 x 8-12

[Sasan Heirati]

Hi bud. When you say your progressive overload is plateauing, are you plateauing regarding size / muscle gain too?

Either way first cycle I would start with 250. That’s putting you in super physiological levels of testosterone and you’ll grow perfectly well, and it’s a safer option.

[Sasan Heirati]

Back training went really well today I put the high day calories to good use

Great pump; strength was good.

Appetite has been very high today, always is for me the day after a high day so it did it’s job in that sense

Back & abs

Straight arm pull overs 3 x 12-16
Smith barbell rows 6 x 6-10
Nautilus pull down 4 x 8-12
Panatta rev lat pull downs 3 x 8-12
Seated chest supported row 3 x 8-12
Lat pull downs wide 3 x 8-12
Rdl’s 5 x 8-10
Rope crunches 5 x 20-30

[Sasan Heirati]

260 this morning so only up 3 lbs after yesterdays high food / rest day. Probably could have eaten more but I didn’t want to feel crappy. Diet posted below. I feel fuller, feel like body has come back to life a little so that should help training the today and allow me to pull down below 257 easily by end of this week

Hope everyone had a great weekend

Rest / high calories day diet

4 whole eggs, 300g oats, 1 banana, 2 tbsp raw honey, 1 sc whey

350g cooked chicken, 2 large wraps, 70g cheese,

2 dbl cheese burgers 1 large fries (five guys)

10 Kristy Kreme doughnuts

350g steak, 400g rice

10” pepperoni pizza

[Sasan Heirati]

I love bent over bar bell rows. I contributed a lot of my back development to them, more so then any other back exercise. If you like them then don’t give them up. What helped me progress was going heavier to where I needed to use some body language / momentum through knees back leaning back a little (safely) rep out with these “cheat reps” then go back down in weight. Repeat. Eventually you start to tighten up your form on the heavier load to point the form becomes as strict as you want.

I personally don’t like super strict “rigid” form on barbell rows. Or cable rows or db rows etc. It’s a big man movement I love to just grab the bar and fucking lift. Granted my form is still safe.