[Sasan Heirati]

255 yesterday and today. Holding this well right now I feel very comfortable here so I’m happy right now.

Feel big full and not too sloppy

PED’s- 300 test weekly (I’ll stay here I think we I’m feeling good, strong, energy, libido etc all perfect)

Great day yesterday. , work, Back training then family day out

Back session was OK, day before I was very active and busy compared to my usual day so I think effected my performance but that’s ok as I adjusted my volume / load to accommodate

Used slow reps, lower rep range. I find this stops me wanted to load heavier but keep intensity very high and I’m always always sore after these sessions

Abs – rope crunches 5 x 15

Reverse pec Dec 12, 8, 8, 5

Cable pull overs 8, 6, 6, 5

Cable low face pulls 8, 8

Smith barbell rows 4 x 5 reps

Seated chest support machine row 7, 6, 4

Pull downs neutral grip 8, 8

Seated cable row single arm 3 x 8 each side

[Sasan Heirati]

I agree a little with all above. I don’t think front delts need a ton of direct work BUT everyone I do give them some extra attention I do notice they “pop” a little more day to day. So I think working them is a good idea but don’t spend lots of time / volume on them

[Sasan Heirati]

I will let others chime in specific mobility work but I will say I think using a cardio machine like cross trainer is very very underused as a warm up.

Just 5-10 minutes easy get arms and legs moving pumping blood around goes a looooong way in terms of getting joints loose / warm, gets muscles and heart pumping. Try it.

[Sasan Heirati]

Agree with Clare I think if fats were rock bottom then bring them up to healthier level then I’d go with carbs from there for a good while as your body will use them so so well post show so make use of it

[Sasan Heirati]

Rest days as I had a few things to sort out for my car (bad addiction)

That’s ok because delts arms and traps were very sore and my knees are still tender from last leg day.
So rest day warranted and muuuch appreciated

Usual meals without the post workout shake i’d usually have

Feel quite full and round today. So that’s a win

I’m still on antibiotics but stomachs seems a lot more settled. I actually re added veggie might back in as someone said pro biotics helps digestion with on antibiotics and it actually has with me so there you go. Hopefully it’s not a fluke

So back day tomorrow and I’m quite looking forward to it 🙂

[Sasan Heirati]

Claire nailed it you need to see someone to figure out what the issue is. You might need specific mobility work and maybe realigning.
I’ve got a glass lower back so I feel your pain.
Definitely keep moving and keep it warm if you can, join in and curcumin by JP help a lot, double up

[Sasan Heirati]

Great great session today. I did calves, arms with traps and side delts , not my usual start to the week but I feel they needed it and I’m glad I did. I used to couple delts with arms for a while and it always felt great so might implement it back in somehow…

I supersetted biceps and triceps

On my super sets, the rep range isn’t always to failure , but last set is always to failure then maybe a drop

Seated calf toe press 20, 20, 20, 15, 12

Db side laterals, 15, 15, 15, 12, 9, 20 (dropped)

Smith upright rows wide grip, 10, 8, 7, 7, 12

Smith shrugs 8, 8, 5

Rope extensions super set with ez bar curls 6-8 each was x 4 sets

V bar over head ext super set with rope cable hammers 7-10 x 3 sets

Single arm ext super set w/ single arm curls 8-12 x 4 sets

Close grip press-ups x 3 sets to failure (body weight)

[Sasan Heirati]

253 today so filling back out finally 🙂

Yesterday was rest day I had the day off any planned meals either if I wanted something different I did. Mainly at my mums house as she cooked us a lot of Persian food so I filled my boots lol

Rest of the day I had couple chicken sandwiches and some pizza.

I guess “cheat day” is a good word for it.

I used to always have a cheat day for a good decade, might put one back in. Not full day of junk, just foods I fancy

[Sasan Heirati]

Adjusted diet below. I’ve also lowered the meat weight to raw weight , so 400g raw. Again, 400 cooked didn’t feel too much but considering my current state I think it’s overkill. Either way protein still quite high, carbs moderate, plenty of good fats

I’ve also added cream of rice back in post workout since taking a meal out. Nice easy tasty carbs to refuel

8 whole eggs, 2 bread, 50g feta cheese, veg

Train- Jp pump, Prepare pre, 1 sc sustain (25 carbs)

3 sc whey, 100g COR, 50g peanut butter

400g steak, veg

400g chicken thigh or salmon, 400g cooked rice, veggies

3 sc whey, 50g peanut butter

[Sasan Heirati]

248 today’s so climbing back a little

I removed the 2nd steak meal from the diet, 2 steak meals didn’t feel too much but I think right now it is so it’s out , may go back in soon

Antibiotics still making me feel funny so today I trained what I did last Saturday which was cardio and upper pump felt good. Now just resting and eating to see if I can fill out any more

[Sasan Heirati]

Progressing strength in a wide variety of rep ranges is always the best option for any physique competitor. Dont just think “strength” or just “hypertrophy” think both.
6-20 reps and sometimes higher for quads and calves… challenge yourself every session, don’t leave anything on the gym floor, you’ll grow no doubt if recovery is as close to perfect as possible

[Sasan Heirati]

243 again today but my stomach seemed a lot more settled this morning so I continued with my new diet Shawn above WITH the addition or 100g COR post workout

I did a light leg session, didn’t want to go all out just wanted blood pumping around nicely to absorb any extra food I have tonight / next couple days

LEGS (light)

Adductor vs adductor supersets 4 sets 15-20 reps

Laying ham curls 15, 15, 13, 12

Leg extensions 20, 20, 20, 20, 5

Leg press 20, 20, 14, 10, 15

Glute drive 20, 12, 9, 15

Standing ham curls 10, 10, 8, 7

Abs- rope crunches 5 x 20

[Sasan Heirati]

New diet below

Carbs may move around depending on how hungry I am.

8 whole eggs, 2 bread, 50g feta cheese, veg

Train- Jp pump, Prepare pre, 1 sc sustain (25 carbs)

3 sc whey, 50g peanut butter

400g cooked steak, veg

350g chicken thigh or salmon, 400g cooked rice, veggies

400g cooked steak, 200g rice or 300g pasta, veg

3 sc whey, 50g peanut butter

[Sasan Heirati]

243 today 🙁
This course of antibiotics is kicking my ass right now. I never react like this, my digestion is usually rock solid (I said the a couple weeks ago so maybe it’s karma haha )

Almost 10 lbs below last week. No training today. Rest, and eat what I feel I can

I’ve used the time to think end write out a new diet for myself

I’ve learned a few things that’s consistent about my body and it’s digestive tract… it likes very high protein with good fats, likes red meat and whole eggs, some salmon / chicken thigh and then add good quality carbs when I feel I need to.

So I’ll write out my diet below , now I like being flexible and I auto-regulate a lot so it may not be consistent but it’s an outline for you guys, I’ll start this next day or 2 when I am feeling better

My aim is quality high protein and fats with lots of veggie and some carbs. I know I grow this way so I’ll see how it pans out. Healthy is still high priority

[Sasan Heirati]

Rest days yesterday and today

Not too much to report, by now you’ll know I like double rest days quite often. But Saturday was actually just cardio so making it a triple

Rest day from weights. Which is ok too!

My body always always thanks me for these days off. Even if I eat less, or off my plan. It doesn’t worry me. I know for a fact I’ll be so fired up tomorrow when I get back in the gym

Damn i wish i had a little of this mindset. Im so driven and i have to eat on plan, and i have to train 5 times a week etc. Sometimes i have more stress about all the boxes i have to tick that day.. But when the day is finished im happy that i left no stone unturned. ( so mixed feelings here, i need a little more Sasan in my life ? ) [/quote]
Hahaha I totally understand buddy. Remember I’ve been doing this a loooong time. I’ve been that robot too, and I still switch it on when I need to. But if I stressed over every little variable right now, I’d throw this hobby right into the bin because I wouldn’t enjoy it. I’ve learned being able to relax / take good off the pedal when you need to goes a long way with progress and also, more importantly , longevity