[Sasan Heirati]

Wassup guys 🙂

So last couple days I’ve had Leanne’s (my better half’s) parents staying with us, and with it being December I’ve decided to just take clear of the gym

I know I’m repeating myself but this is what I like to do during December, just take extra time off to let myself totally reset before the next phase

I know a lot of you might think this sounds silly, we all love training, we all love being on a set routine…. But after 23 years of training, I’ve come to learn some forced time off, has extremely good benefits long term. Not just physically but mentally to allow me to keep training hard with the motivation I need to continue progressing

I’m holding 246-248 lbs very well, diet is so so, not much junk, and low calories I’d say compared to to what I’m used to

I have had a lot of steak, eggs, salads, then a free meal at night (pizza / Persian / burgers etc)

Tomorrow I’m hoping to get back in the gym so I’ll keep you posted

[Sasan Heirati]

Hi buddy, I think your split looks like it could work if you’re very precise with how you direct your mind muscle connection (isolate the targeted muscle groups properly and not overlap too much)

BUUUUT…. how is this split feeling / progressing your goals? If you’re improving, recovering well, and having great workouts then that’s the only feedback you need. So let us know

[Sasan Heirati]

Hi bud, what was wrong with push pull off legs off split? If you’re training to full intensity / failure, then this split, in my opinion, is more then enough to keep progressing and growing.

I also think have pull and legs days next to eachother, like your new split suggests sometimes, is a bad idea recovery wise and also lower back health wise if you’re doing considerable volume

[Sasan Heirati]

Hi Gary congrats bud , same happened to me in 2019 so I know how demanding a new born period can be… enjoy everything moment!!

Like Phoebe asked, Training wise , do you have 3 consecutive rest days due to a busy busy schedule? If that’s the case then it can definitely still work, a consistent calorie deficit will still get you lean with 3 training days, IF you can throw in some activity on those days even just a risk walk.

But I also do agree with both Phoebe and Clare on the sort they’ve suggested

[Sasan Heirati]

PED wise Ive added 100mg primo to the already 300mg test I’ve been on

So august September October i was on 200mg test, stepped up to 300 in November and now adding in the primo 100mg

January I’ll be pushing primo up nice and high, never done this before as I’ve always preferred having test high (500-700mg) and all other compounds much lower so I’ll see how I feel with it

That’ll be me pushing up a little whilst staying lean. Then diet down to a very lean guest posing condition for summer time… I don’t want to just heavy. Feeling good is goal as well as getting PRO ready 😉

[Sasan Heirati]

Another couple days again without training… this will be a trend through December as I do tend to try and relax / rest much as possible. Something I’ve done since I was in my early 20’s (36 right now), to break up the year and let my mind & body fully reset , recharge and get motivated for the next 10-11 months… suits me well as I’m hoping to really step things up come January

Woke up 2 days ago with a totally seized neck, on one side could turn it, I’m sure many of you can relate, it was hurting a little through the week and I must have tipped it over the edge sleeping funny. So training would have been terrible anyway

Had some lovely Persian food at my mums today, a usual Sunday tradition, and I’m quite ready to hit a solid few days of training and food from tomorrow

[Sasan Heirati]

Cable isolation work for sure as said above, also I think weighting lunges if controlled correctly is great for adductors and other supporting / stabilising muscles

[Sasan Heirati]

The liver is extremely good at healing itself if it’s given the right environment. So like above, losing some weight / body may help… also just giving your liver the best chance at detoxing, peridots of low food intake, even 12-16 hour fasting windows 1-2 times times weekly, low toxins, just not giving your liver any extra stress that may come from stuff like processed foods, high sugar foods, high day foods, sugary / alcoholic drinks, cigarettes, some medication/ drugs etc etc anything that’s generally deemed “unhealthy” will be stressing your liver. So just be super wise about what you choose to eat / drink, get leaner and fitter, liver will heal in time

[Sasan Heirati]

2 days off the gym. Back in today. With legs

2 days off included tue usual macros I posted before, plus 2 off plan meals which were pizza and lasagna (one per night)

Still 248 today so body is in a pretty good groove right now

Back session on Tuesday went as below…

Reverse pec Dec 4 x 8-12

Standing straight arm cable pull overs 3 x 6-10

Smith machine barbell rows 3 x 5-15

Seated machine rows 2 x 6-10

Seated cable rows 3 x 10-15

Wide grip pull downs 3 x 5-12

Cable crunches abs 4 x 10-15

[Sasan Heirati]

If you can’t do any lower for 6 months then I would just rotate and isolate upper groups to make sure I’m
In the gym as often as I can

Back, abs
Chest
Delts & traps
Arms, abs
Repeat…. 3 Rest days spread over the week.

OR alternate push and pull for more frequency. Maybe that’ll suit you more since coming from an upper lower

But also make sure your recovery is off to tie perfect start so make sure you consult your doctors before heading back to the gym even for upper

[Sasan Heirati]

Feeling really good right now after a few rocky weeks.

New food amount just sits so well, I feel like I definitely utilise this amount so much better, plus it does allow for social / festive fun foods also which is a plus in my world lol

The last few training sessions have been great also.

Sitting around 248 and really comfortable, not sloppy

Volume in the gym is moderate id say

In-set endurance is going up on leg day which has been a goal so I can get some crazy high rep sets in consistently again for quads as I just respond so well to them

Back training today so I’ll update later 🙂

[Sasan Heirati]

Food right now is a little lower if carbs (just feels better) protein is high, fats are moderate, I’ll start writing my rough macros instead of meals as mu food choices vary a lot especially in December

And I eat off plan A LOT during this time especially knowing I’ll be dieting nice and hard from the new year

Macros (roughly)

1- pre 80p, 40c 40f

Intra 25c sustain

2-post 100p 30c 30f

3- 80p 30f

4- 80p 80c 20f

5- 90p 20f

This does and will change often. I switch amounts in the fly since right now I just want to feel good / maintain

[Sasan Heirati]

248 today so dropped a touch more even though I spent most of Sunday (yesterday) eating haha

It was a rest day and I took my other half and son to a Persian restaurant, was a feast for everyone, always is

Today I filmed delts arms calves for the site so hope you guys like it. As always let me know if there’s anything specific about me training / diet / ped use you’d like me to elaborate on

Standing calf raises 4 x 8-12 then dropped back down 4 days to failure

Reverse pec Dec 3 x 10-5

Nautilus press neutral 3 rest pause 4-9

Smith upright rows 3 x 5-10

Smith shrugs 3 x 5-12

Rope tri ext superset into ex curls (cables) 2 x 5-8 heavy, 1 x 10-15 pump

Over head ez tri ext into rope hammers 2 x 5-8 heavy, 1 x 10-15 pump

Single arm extensions into single curls 2 x 8-12 heavy, 1 x 10-15 pump

Strength

[Sasan Heirati]

Yep done it with anadrol a lot, love the effect during training for strength. I like to have the oral just before I eat my pre workout meal 1.5 hour better training

[Sasan Heirati]

If it’s long ester test you won’t see sides if you do 2/3 shots weekly… I’ve dont 1 shot per week for 15 years and been ok.
But if you want to split into small dosages then do 35mg daily.