[Sasan Heirati]

Test E and primo yes.
Don’t been tren ace off season I’m my opinion.
Unless you’re 260+ lbs trying to get to 280-300

[Sasan Heirati]

Did this happen all of a sudden or come on over time?
I’d stay clear of stretching / massaging etc till you know for sure you’ve not torn any muscle fibres.
And is in the belly of the muscle or below ?

[Sasan Heirati]

Hi bud.
When moving to more frequent shots definitely try rotate sites more. Gluts, side delts, rear delts if you have help, triceps… all good sites to go to. Needle wise just now bigger then blues and you should be fine. If you notice one site building up more scar tissue then others, lumps up, gets harder then leave that site for a couple weeks.

[Sasan Heirati]

Answers covered well above for sure I agree with them

Drugs definitely effect it majorly. But otherwise I do think it’s more of an “insurance” to try keep RHR below 80 if you can. At 230 and your height that shouldn’t be an issue.

Unless someone is 270-280+ then 80-90 is expected I think.

I’d suggest properly CV work , interval cardio that spikes your HR up over 155-160 multiple times. 2 times weekly even helps

For reference Mines usually 65-70 and I’m 250 at 176 cm. On 700mg anabolics total right now. If it starts to creep up I add hard interval cardio and it comes down fast

[Sasan Heirati]

Up a couple lbs today to 250

Rest day today. Work most of the day, plus a spirited drive out to get my eyes tested lol.

Feel GOOD this week so far. No complaints. Sleep perfect, recovery is great, performance in gym is great, appetite is good, feel bigger and leaner. Usual aches and pains are manageable.

Lower back is behaving itself, I’ve done zero lower back loading for couple weeks and it’s helping. I don’t see why I’d need to add any back in, back feels thicker and wider

I’ve made more effort to not slouch when I sit anywhere now too which seems to help my lower too . Small and simple but works

So diet for rest days similar to training day minus one whey shake

Unless my appetite decide to go crazy in which case I’ll add more food and feed it.

Legs tomorrow. I’ll like have an off plan meal post legs to make sure I stay full rest of the week since leg days seem to really drain me more lately

I’ll post today diet later if anything is added : )

[Sasan Heirati]

How come you’ve waiting 5 weeks before starting pct?

If your goal is to recover natural hormone levels (which is the smarter option) then I would stay off.

Once you start cruising it’ll become harder and harder to recover you test levels. And there’s already risk of fertility damage if you do this long term

So it depends what you end goal from this journey is…

[Sasan Heirati]

Yeah like Adam said bio oil helps a lot.

Cocoa butter helped me a lot too. But you have to apply then twice daily at least

[Sasan Heirati]

Current diet. All I’ve done this week is add a whey shake straight after training to bump up the protein. And also added more carbs to meal 1, nothing crazy just to fuel the training better, I feel like there’s definitely demand for that now that my training intensity and volume is on the up

And as I said, I’ll likely throw in a higher food day either Wednesday rest day or Thursday leg day.

This is because last Friday I noticed a slight dip in performance even though it still felt great, so I think a moderate high day mid week will keep me firing nicely all week in the gym

3 whole eggs, 15 whites, 3 slice bread, kale

Train- 1 sc sustain

Post- 3 sc JP whey

280g beef, 250g rice or pasta

3 sc Jp whey, 4 sc (80 carbs) cream of rice

280g chicken breast, 250g rice or pasta

1 sc whey 300g cottage cheese, cucumber, 1 maveric bar (beef instead of whey if very hungry)

[Sasan Heirati]

248 again today seems to be the magic number lol feel leaner again, the fact I’m holding weight means I’m also growing or at least regaining lost muscle

I’m not quite lean enough to push up properly so I’ll hold off this week also, then maybe next week if I’m leaner again I’ll bump up the calories to try grow some more

Usually, for myself, I don’t really care if I’m soft I’ll still grow if I need to, but right now I want to feel good too hence why I’m staying at this weight / food intake

But I might throw in a mid week high food days. As the last 2 didn’t touch the sides

Feed that metabolism : )

BACK and ABS today. Felt so good!

Rope crunches 4 x 15-20

Hanging leg raises 4 x 5-7

Straight arm pull downs 3 x 8-12 – triple drop finish

Face pulls 3 x 8-12 – triple rest pause finish

Chest supported bent over row 3 x 8-12

Single arm rows same machine 3 x 10-12

Wide grip pull downs 4 x 8-12 – double drop finish

Seated cable row close grip 4 x 8-10

Seated cable single arm rows 2 x 12-15

[Sasan Heirati]

Great idea. It’ll help your pressing in the long run for sure. When I was trying press heavy, I’d often hit a wall, I’d usually light load increase reps or lower rest periods and also throw in something before pressing, I’d do this for 2-3 weeks then go back

Try it see how it feels.

[Sasan Heirati]

So 2 off plan meals Saturday and Sunday, both similar, bucket full of chicken wings and fries but Sunday I added a Philly style cheese steak sub too.

Today 248, same as 2 days ago. But I feel nice and full

Moving forward I’ll add more calories so I’ll revise my plan today and post the changes later

Chest and calves today

Filmed for the site : )

Great session, felt strong and pumped throughout.

Standing calf raises 4 x 20 , triple drop finish

Flat smith press 4 x 6-12

Incline neutral panatta 4 x 6-12 triple drop finish

Weighted dips 3 x 6-15 in a drop set fashion starting heaviest

Cable low fly 3 x 10-15

Cable high flys super set with body weight press-ups. 3 x 10-15 on flys, press-ups to failure, was around 8-11 press-ups each set

[Sasan Heirati]

So back up to 250 today. Threw in a big off plan meal last night. Bucket full of chicken wings and tons of fries. With popcorn afters.

Feel full this morning and not bloated. And I’m starving so it was a good choice for a cheat

Rest day today, family time, might wash and take my car out for a “spirited drive”, if don’t do that enough these days lol it’s my ZEN time

so regular meals. I’ll possible throw in another high calorie meal in tonight, enjoy it with the family and since it’s chest day tomorrow it’ll get put to good use

Definitely feeling the bump in test and the deca too… in the gym but also just day to day living I feel bigger and tighter, feels good.

I’d stay at around 250 if I can continue to get leaner / and still fill out… but I’ll asses as I go. I just can’t be doing with getting heavy, for me it makes zero sense physique or stage goal wise

If I was 220 trying to still get big then for sure I’d be trying to get as heavy as possible. But I’ve done that dance so now it’s not too necessary

Hope you all have a great Sunday!

[Sasan Heirati]

Yeah it’s just bacteria from sweat / hairs etc. it’ll pass but in the mean time get something called “Hibiscrub” it’s an anti bacterial wash, doctors use it before operations and vets use it on animal wounds etc to sterilise

Use it like a shower gel

And shower / wipe down the area as often as you can. Morning, post workout, nighttime etc etc

[Sasan Heirati]

Couple lbs down today to 248. Which is crazy cos I had 2 muffins last night before bed oops haha.

So 248. I’ve gotten considerably leaner throughout this month. I’m very happy with that because I feel bigger too

In the gym I feel full and pumped, out the gym I feel tighter and drier compared to the start of January. Win win

I’ll likely push food this coming week to try keep my weight above 250. Just so I don’t drop anymore.

Plan is to start dropping fat properly from March. Aim being very lean July

Light / pump back day today

Abs- rope crunches 4 x 12-15

Hanging leg raises 3 x 5

Straight arm pulls 3 x 8-12

Face pulls 3 x 10-15

Rev pec Dec 3 x 8-15

Seated iso cable rows 3 x 8-12

Chest supported rows 3 x 6-10

Panatta pull downs neutral 3 x 10-15

Single arm cable rows 2 x 10-15

[Sasan Heirati]

So change of plan when I got to the gym, whilst warming up my right lat into tricep insertion pulled quite bad. So decided to just do a light chest pump up. It’s happened before. My entire right shoulder area, front and back, is fucked up. But it’ll be fine by tomorrow I think as it’s not too sore tonight.

So Im doing chest Monday, and didn’t want to do anything that would impede on that session, tried to keep reps above 10 with short rest periods between sets. Nice pump, felt super full, shouldn’t be very sore from it so I’ll be fully recovered by Monday

Chest and calves

Seated toe press 5 x 12-20

Incline Panatta press neutral 4 x 10-12

Decline hammer 4 x 10-12

Cable fly upper chest 3 x 12-15

Cable fly lower chest 3 x 12-15

Pec Dec 4 x 15-20