[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.

[Sasan Heirati]

Another positive day today. Still feel kinda flat but that’s my own doing not feeding as much as could. I do want to see a small tidy up before January so I’ve dropped carbs a little to create a deficit whilst still enjoying the festive too. I’ll post nee diet tomorrow I may do macros as I change my food sources a lot

Leg day today – did my super set session. Surprising I have progressed a lot since a month ago when I filmed it for the site

Last time round I didn’t finished my last couple of sets. Today, I actually went past the targeted reps, and I added glute drive too. wahoo

Laying ham curls into hammer leg press 5 sets 10 reps increasing weight each time

Leg extensions into leg press 5 sets 20 reps increasing weight

Glute drive 3 sets 7-10 reps

[Sasan Heirati]

250 today. Body definitely seems happy at this weight, still feel down on fulness since the stomach bug but it’s coming back. I’ve thrown in salmon, chicken thighs and lots of steak the last couple days with plenty carbs to help. I’ll tone carbs back down once I’m fuller. I don’t want to get any softer now throughout this month, maybe even tidy up a touch before I push things in January

Diet is very auto regulated right now, high protein and good hit of fats is the goal and I’ll use carbs as and where I feel necessary

Today was delts arms & calves

Leg press toe calf press 5 x 8-10

Rev pec dec, 20, 9, 6 (same weight, stack)

Smith upright rows 8, 8, 6, 5 (weight defending)

Smith shrugs 12, 12, 10, 8 (same weight)

Bicep into tricep superset –

Rope ext – ez cable curls 3 sets 6-10 reps each way

Rope hammers – over head ex bar cable extensions 3 sets 8-15 reps

Single arm cable curls – single arm cable extensions 3 sets 8-12 reps, consecutive sets no rest

Straight into

Close grip press-ups 1 set to failure 22 reps

[Sasan Heirati]

Welcome and congratulations on how well you’re doing so far buddy! I can’t seem too download your pics so I’ll try again later.
Well done 🙂

[Sasan Heirati]

Much better today. Trained chest side / front delts and calves… went well, pumps and strength down a little but that’s expected since I haven’t trained or eaten properly much this week

Hopefully back on track now through till Xmas. Fingers crossed lol

For chest I started with incline smith as my first today instead of the usual flat press to mix it up. Incline isn’t a strong point at all for me.

Chest, side / front delts, calves

Standing calf raises 5 x 20

Inc smith press 10, 10, 6

Flat smith press 12, 12, 20

High inc smith press, 12, 6, 24

Cable fly 12, 10, 10

Cable fly low to hi 12, 12, 16

Db side laterals, 5 x 5 going up on weight back to back up the rack, then again back down the rack after a rest. Statues at 10kg up in 2.5’s to 20. Maximal pump

[Sasan Heirati]

On the plus side my mum visited and brought me over a 1kg cut of fillet steak, no fat on it, I might just devour the entire thing tonight with some veg. Refuel with some Power food 🙂

[Sasan Heirati]

Train wreck of a week so far… I’ve trained once (yesterday) since Saturday, this week. I got over my stomach bug yesterday and did a low volume lower load back session to get blood flowing, too rubbish to post if I’m honest, last night Leanne got sick so I’ve had our son all day today whilst she’s been in bed so no gym again.

I’m weighing around 248-250 so a good 5-7 lbs down, and I feel smaaaaallll, that’ll come back fast I’m sure

Not much report I’m hoping to get back in tomorrow for a solid chest day and high food intake. See how Leanne feels.

Sorry for being boring lol, it’s just my reality. It does get fun at times trust me haha

[Sasan Heirati]

My current split (although always changing this seems to be what one settled on last couple weeks and I like it)

Back, abs

Chest, side/front delts, calves

Rest

Quads, hams, glutes, abs

Rest

Delts (side/rear) triceps, biceps, calves

Rest

Repeat

I have also found performance and recovery BEST having a rest day prior to LEGS and after…not sure if an age thing (same age as you) or just smarter approach given performance is higher which leads to the need for more recovery.

I have too have finally accepted better progress training 4 days a week only VS 5-6 simply because I love to train. For actual progression, growth and improvement, moving to 4 has been the best.

Triv

[/quote]
I definitely think this is both an age thing AND being smarter. If you truly push yourself to the limit in the gym every time, every work set, every rep… then recovery is so important you can’t just say “I’ll train tomorrow because I enjoy it” at some point efficiency has to override enjoyment to some degree to make the most progress. Plus don’t you just enjoy it more when having had a rest day ? It just makes you hungry for more lol.
So I agree thanks mate 🙂