[Sasan Heirati]

Hi Sas!

I’ve been following your log since twice days ago because I’m new here.

As I can see you are in a volumen phase, trying to gain lbs of muscle by HyperCaloric diet and regulating the muscle growing with the two training sessions per day in order to optimize the extra calories?

Which is your Ped’s at this moment?

And… in deficit how you manage the training schedule?

Hi bud thanks for your message and interest

I am trialling the twice a day, my intention it to make sure I recovery so my calories have naturally increased so I can train hard but as a trust I am definitely growing and getting stronger

PED’s is down to just 400mg test weekly with 0.5mg adex twice weekly

Honestly the way this training makes me feel is as if I’m on twice that amount

When I go back into deficit I will keep carbs high and start to lower fats a little. I’ll keep training volume the same but monitor recovery, if I have to I will lower volume but keep weights a little higher

[Sasan Heirati]

Can you have a whey shake with some carbs added between the spin classes? I’d do that then throw in 2 meals before you weight session

[Sasan Heirati]

Like Clare said it depends on your body mechanics but lower foot position does help just because of knees with heavier loads. For me also a continuous shorter ROM (upper 75%) seriously hits my quads every time

[Sasan Heirati]

Hope everyone has been well : )

Not much has changed on my side, still enjoying the double training split, but still also figuring out how my body responds best so not too much to report

Weight is hanging around 252.

Few things I’ve noticed for sure the last couple weeks with this new training.. remember my food is higher so recovery isn’t an issue. Yet

Increased muscle fulness 24/7

Increased metabolism & body heat

Increased appetite

Less volume per session so going harder

Better sleep

Increased focused through the day

I have an increased mind muscle connection because I’m trying hard to not overlap muscle groups too much so I am naturally targeting the muscles more efficiently

Biggest downfall is training and timing, but I’m making it work

[Sasan Heirati]

I would personally extend the rep range on leg presses and leg extension. The rest really depends how you feel /
recovery / eat / genetics etc so it’s totally down to your body feedback and growth over a few weeks

[Sasan Heirati]

Yes from my experience with myself and my clients, lowering t3 will definitely help fulness for sure. I never use t4 so I wouldn’t be able to advise you on that

[Sasan Heirati]

Yes some compounds thicken blood so it’s always wise to give blood as bodybuilders. Thick blood will stesss the heart which is never good. It’s actually a good thing to give blood even if someone isn’t using PEDS, or even weight training. Body regenerates all the time, there’s no harm in helping that process and taking stress off the organs that do this

Thanks bud. What compounds mainly thicken the blood? I’ve heard EQ is bad for it, any others?[/quote]
They all do. Anything anabolic (especially at high dosages) will stimulate higher red blood cel production. But eq and couple others are worse for it yes so I’d stay clear if you’re worried.

[Sasan Heirati]

Yes some compounds thicken blood so it’s always wise to give blood as bodybuilders. Thick blood will stesss the heart which is never good. It’s actually a good thing to give blood even if someone isn’t using PEDS, or even weight training. Body regenerates all the time, there’s no harm in helping that process and taking stress off the organs that do this

[Sasan Heirati]

RIR work with more volume is superior for bodybuilding especially if longevity is a concern.

So it depends on your short and long term goals.

[Sasan Heirati]

Barbell first for sure. That’s the most taxing. If size & strength is the goal

[Sasan Heirati]

Email me buddy. Sasheirati@outlook.com
I’d be glad to help

[Sasan Heirati]

So waking up at 250 lbs still. Feel pretty Damn full and dense all day right now

Definitely a result of the double days + more / better food choices. Feel great

Yesterday was rest day. I’m taking today off too. No so much due to doms but more so general fatigue because I think my body is still adjusting to the double days

So focusing on work, meals, and will try do 3 walks outside with my dog to stay active

Tomorrow we go again with AM back and PM arms. Can’t wait. Really enjoying this new training so far

[Sasan Heirati]

Stretch ^^

[Sasan Heirati]

253 today I think I’m growing lol. Not quite the plan but hey ho.

After this weekend I’ll start to cut into a deficit. MAYBE. I’m just enjoying this new split and diet so much I’m tempted to just let it ride out for a while see what happens

To put it into context, I feel like I’ve tripped my dosages without tripling my dosages… if that makes sense. Body is just thriving

Fuller, rounder, stronger, hungrier, heavier.. no fatter. Why didn’t I do this 10 years ago lol

Maybe I’ll change my mind after a couple weeks of double weights days but we’ll see, still trialling

Yesterday was chest AM, delts PM

Today was a single so back and arms together

Chest and delts were similar to a few days ago so I won’t post them

Todays session was lower in volume as I am pretty beat up (in a good way)

Back-

Wide grip pull downs 3 x 8-15

T bar 4 x 6-10

Seated row ISO 3 x 10-15

Straight arm pull downs 3 x 8-15

Arms

Super sets rope hammers with rope extensions 3 x 8-15

Iso push downs with use cable forehead curls 4 x 8-12

Strength

[Sasan Heirati]

Why is the gym your life? Think about the reasons why you love this lifestyle and why you started it. Think about these reason first when you open your eyes and set out to get those feelings and reason back in line

If it’s truly your life then it’ll come to you man don’t worry. Stay positive. Get some food i and go lift! Make it fun