[Sasan Heirati]

248 today and feeling really good again

Hopefully no more set backs.

I feel bigger overall, and definitely leaner

I’ll post pics soon, soon as it’s something worth posting haha

Rest day today, much needed. I did go to the gym just did 30 minutes easy cardio and lots of stretching just to stay on top of the routine and I’ve got legs tomorrow so staying a little more mobile today will help that also

Food as still the same last night I was extra hungry to had beef, cottage cheese and greens. I’ll post diet below for an update

[Sasan Heirati]

Cool starting point buddy. Plan looks solid too. Be good to see how you get on : )

[Sasan Heirati]

Agree with Jordan for sure. Try it for a while and see how your arms respond.

It definitely worked for me to really bring my arms up. But like with anything – trial & error

[Sasan Heirati]

Chest today. Back is soooore from yesterday, a good sore.

Decided to have a bigger meal before bed so had huge bowl of. pasta, chicken wings, chicken strippers.

Chest was good, throwing in more failure sets and intensifiers now. Time to step things up again

Chest and calves

Toe press 5 x 6-15

Flat smith 3 x 8-15

Incline neural panatta 3 x 8-12 triple drop last set

Pec Dec 3 x 12-15

Dip machine 3 x 15-20

Cable fly 3 x 12-15

Press-ups body weigh 2 x failure (24,12)

[Sasan Heirati]

Very good back session considering.

Zero lower back work for a while for me. I don’t even think I’ll do light rdl… I’ll give it a few weeks then maybe add barbell rows / t bar rows, which is what gave me most of my back thickness over the years

Fast paced session to keep pump high. Loads of volume.

Not load focused at all I was just enjoying

Back and abs

Rope crunches 3 x 6-12

Hanging leg raises 3 x 5-10

Straight arm pull downs 3 x 6-12

Face pulls 3 x 8-15

Neutral grip pull down 3 x 8-12

Close grip pull downs 2 x 8-12

Seated chest supported row 3 x 6-10 with double drop

Wide grip pull downs 3 x 10-15

Reverse pec Dec 3 x 6-15

[Sasan Heirati]

Great “pre” tool in mu experience also. My go to is anadrol but dbol will be effective too.

I usually take it 90-120 mins pre also before pre meal.

[Sasan Heirati]

This run right now is exciting!

[Sasan Heirati]

So a great few days in Kent. My back feels much better today although the 5 hour drive home last night didn’t help

I’m going to get back in the gym today and actually train back, mainly to get it moving and get some blood pumped around. And also, so I’m back in mu usual routine split wise which I’ll put below as.

I’m still constantly changed where delts / traps / arms goes but this is the split I once used to bring up my back and chest (arms and legs were stronger parts when I first turned pro)

The main point of this split it to alternate hitting chest and back twice.

So week 1, chest gets him twice, back one

Week to back gets hit twice, chest once

And repeat.

So chest and back get trained 3 times every 2 weeks

Legs arms and delt get trained once as usual

SPLIT
Week 1
– back, abs
-chest, calves
-rest
-legs, calves
-delts, traps, arms
-chest, calves
-rest

Week 2
-chest, calves
-back, abs
-rest
-legs, calves
-delts traps arms
-back, abs
-rest

Repeat

My chest and back have lost a lot of size / density so I’m hoping this split will help them come back up

[Sasan Heirati]

I wouldn’t try progress any sets at all bud. Even back offs.

It’s not just the load, you need to lower volume and intensity too so going to failure to beat sets won’t allow proper recovery if that’s your goal

[Sasan Heirati]

Hey guys hope you’ve had a good weekend so far 🙂

My back has eased down a lot.

We are driving back home tonight so I’m hoping to be ok to train tomorrow and continue the progress I was making last week

Food intake has been lower, I’ve taken out post meal and last meal so I don’t gain much unwanted weight

But I do feel softer and water but hopefully that’ll level out fast over the next few days

[Sasan Heirati]

Hey guys sorry for the lack of updates

Not much has changed. Backs still messed up, but it’s improving faster now

In Kent now visiting Leanne’s brother. This was planned for Xmas time but we got sick so postponed it.

So a couple more days off the gym at least

Which is ok because my back needs a few knew days to properly recovery

Diet is good. Doing much faint walks for cardio etc so the only thing missing is the gym

Will update more tomorrow

[Sasan Heirati]

Start with upper / lower split… more focus and volume, more attention given to each muscle group properly.

What’s your goal? How’s your diet ?

[Sasan Heirati]

So Sunday went great, lots of good food, steaks / subways, grilled meat with rice, sushi and some pasta…

Monday morning woke up and my lower back was totally frozen on one size. Must have slept funny… it’s happened before but this was bloody painful

So been taking ibuprofen and giving it heat treatment since

Had to take yesterday off training

It’s much better today pain wise but still stiff as shit so I’m gonna see how the next few hours goes and maybe train later

Diet has been good, just sick of these stupid little set backs

But we get over it and we continue 🙂

[Sasan Heirati]

So last Sunday I was 250. This week I’m 244 this morning

That’s with carbs going up. I think the initial weight gain last week was mainly due to me just getting back to training after taking December off

I feel leaner, bigger, fuller, and the last couple days performance in the gym has definitely started to improve. Great week overall

I’m not too bothered about the weight loss since I feel / look better today. Since my initial aim for the start of this “prep” was to tidy up first, that’s well and truly getting fine

What I will do is keep adding more calories slowly because my body seems to have like that this week.

By way of Carbs, some fats, protein is still high so that won’t change

If I can keep getting leaner whilst filling out / upping food that’s a win, if my weights starts to climb that’s ok too. I don’t think I’ll be “cutting hard” till start of March.

Today is rest day. As well as high / cheat day.

I wouldn’t use cheats on rest days with most of my clients, but for me it holds different reasons right now. Plus like I’ve said, I got shredded in 2013 with an overall win using this method haha

Call it old school I guess

I call it cheat DAY because, like last week, I’ll be eating what I want all day, making sure my calories are higher then usual.

I’ll post my cheat day later, it won’t be too junky lol I like to feel good after meals these days

Helps me enjoy time with family as well as fill back up for tomorrow’s back day

[Sasan Heirati]

What you gain in 2 years depends on soooo many things it’s almost impossible for anyone to say without know you, your work ethic, genetics and how your body responds etc etc

That cycle looks good. I averaged 5-8 lbs stage weight yearly at my most consistent.