[Sasan Heirati]

Another great day so far. Weight has levelled out at 246-247 for now

But I feel fuller, leaner, tighter for sure today.

Trained arms, felt strong and pumped. So things are definitely moving a lot better compared to earlier in the week.

Happy days.

Diet is the same no changes today.

I’ll have a high food day tomorrow as well as rest. Try bump weight up a few lbs then tighten up some more over the next week

Body still only really gaining back lost muscle / fullness, but feels great

Arms / calves

Standing calf raises 5 x 15-20

Rope extensions 9, 10, 13 (drops)

Panatta dip machine, 7, 15, 20 (descending load, lots of rest so I can do heavier)

Overhead ez bar cable ext 3 x 15-20

Ez bar cable bi curls 10, 10, 15 (straights descending)

Rope hammer curls 10, 15, 17 (drops)

Single arm cable curls 8, 8, 6 (straight sets same weight)

Superset finish –

Close grip press-ups (bw) – ez bar 21’s
3 sets each way the press-ups were to failure I got 25, 19, 9

[Sasan Heirati]

So dropped another 2 lbs from yesterday

Putting carbs has helped cranked things up a little that’s for sure

Not a bad thing at all, feel leaner, and I actually felt good in the gym again today… so waiting before adjusting diet was a good move

I’ll throw in a high calorie over the next couple days to level things out then continue to add a little more food

If I can keep tightening up whilst adding food just means I’ll be filling out whilst also losing some body fat

Diet hasn’t change

Today was delts and traps. I gave them a lone day this week to see how it felt.

Was pretty much a load of feeder sets. Pure blood flow / pump volume stuff, nothing heavy. I loved it, didn’t I feel the usual pain in my right shoulder. And totally blew delts up so I’ll stick with this for a little while I think

Reverse pec Dec 4 x 8-15

Face pulls 3 x 6-12

Db side laterals 4 x 8-12 with triple drop set

Panatta machine side laterals 5 x 15-20

High incline panatta press 3 x 6-12

Smith shrugs 5 x 8-15

[Sasan Heirati]

Legs was SO SO, strength still isn’t really where it should be

It’s still either a knock on effect from the month off, or reducing my fats was a mistake… either way I’ll ride the new diet out for this training week and reassess

With slightly higher carbs lower fats I feel fuller rounder but that’s about it. When carbs were little lower, fats high and protein sky high i didn’t seem as full but I was stronger, more focused and less bloated

Just my findings so far… my body is totally different right now compared to say 5 years ago at my peak size / strength / food intake. So I’m still learning it again

LEGS

Adductors 3 x 20

Abductors 3 x 25

Laying curls 8, drops- 4, 4, 4

Seated ham curls 12, drops 6, 5, 5

Hammer S leg press 15, 6, 12, 25

Leg extensions 4 x 18-20

Hypers, body weight, 3 x 12-15

Threw some calves in – donkey, 4 x
15-20

[Sasan Heirati]

Hey Buddy.
Firstly there is no written rule that you need to do squats to build big quads. I currently have no squat movements in my programming (although i do love the hack/pendulum) I currently just do leg press and leg extensions.
So…..stick with exercises that you connect well with and rinse those. If you feel you need a squat in the programme, what i have done in recent years is put my leg extensions and leg press before squats. Then finish with squats. Requiring less load, and you can focus purely on execution and engagement. If the smith and v-squat feel good use those and milk the sets on these as a last quad exercise.

I also love lunges and Heel elevated split squats these could be a great addition to your programming

Nath

Well said Nathan

[Sasan Heirati]

I love 1 cal sprays. I’m sure I spray shout 100 times though haha. But no I don’t count either. Doesn’t effect anything

[Sasan Heirati]

Are you dieting? How’s your training performance (strength / endurance) with weights?

[Sasan Heirati]

Very successful rest day yesterday

I managed 7 meals

The extra meal was just whey and peanut butter.

I was just so hungry all day.

Weight held steady at 248.

So today I’ve added an extra slice of bread to meal 1.

Otherwise diet will be the same as above for today, depending on how much leg session goes, I might even throw in a cheat (something clean like sushi)

All in all feel great.

Fuller and tighter

Legs coming up so I’ll put my session up later

[Sasan Heirati]

Rest day today. Woke up 248 same as yesterday.

Literally just been working (at home) and eating, definitely needed the rest today.

Appetite has been sky high so pretty been eating every 2-2.5 hours since 9am (I have meal 1 quite late compared to when I wake up around 6am)

Might end up with 6 meals instead of my usual 5 which is ok, my body is telling me to eat eat eat. All been usual meals I’ll list below

Leg day tomorrow and I’ll be ready

Todays rest day food

3 whole eggs, 9 whites, 2 tbsp cottage cheese, 2 slice rye bread, kale

280g beef, 250g rice, veg

3 sc Jp whey, 3 sc (60 carbs) cream of rice

280g chicken breast, 250g rice

(Extra meal) 300g cottage cheese, cucumber, 2 maveric bars

3 sc Jp whey

[Sasan Heirati]

So dropped a couple lbs today to 248

Bit as I’ve upped my carbs. Maybe dropped fats a little too low but I’ll see how the next couple days goes Before I adjust

Strength / pump a little lower today also. I think I just need a rest day which is tomorrow, but again I’ll see if I need to add calories in a few days

Recovery has definitely taken a shock after first week back so that’s most likely why

Chest and calves today

Seated calf toe press 17, 12, 10, 10, 15

Pec Dec 3 x 8-12

Incline Panatta press 7, 9, 16

Decline hammer 12, 8

Pec Dec (higher handles) 12, 12

Cable flye 4 x 12-15

[Sasan Heirati]

How do you make the chicken soup?

I usually buy it fresh from my local coop. It’s basically just veg / little chicken and stock, small amount of fats and sodium. I would make it at home fresh but I can’t lol, Leanne does sometimes cook it fresh though.

Just makes lower calorie meals so much more filling

[Sasan Heirati]

If you’re getting lean with incline walk / bike then no need to change.

Higher intensity (hard sprints) May burn more fat through the day but it can impact recovery negatively with most people. You can throw 1 session of HIIT in weekly see how it feels

[Sasan Heirati]

Correction diet wise I’m having 4 scoops of JP cream of rice post workout so 80g carbs, apologies

[Sasan Heirati]

I’ll let the more knowledgeable guys chime in about the red markers. But I will say make sure you’re taking the right supplements buddy

Vital support
Love heart

By tbjp. For sure! Keep that cholesterol in check too. Ohmega pro pharma will help there also I think

[Sasan Heirati]

Diet wise I’ve adjusted it a little so I’ve put some more carbs in. Little less fats

Aim is to let my body grow since it wants to go upwards. Why hold it back.

Goal as of right now is to get fuller rounder stay lean ish, then once I’ve peaked I’ll bring it down so I’m very lean by July / august

DIET today

3 whole eggs, 7 whites, 1 tbsp cottage cheese, 2 x rye bread, kale

Train- 1 sustain

3 sc Jp whey, 120g cream of rice

280g beef/steak, 250g rice

280g chicken breast, 250g rice

3 sc Jp whey OR the beef meal again if extra hungry

[Sasan Heirati]

251 today so weight still on the up. Feeling so so good right now. Every day right I think more I’m so glad I took December off.

Back and abs day today. Took volume up a touch

Rope crunches 3 x 12-15

Hanging leg raises 3 x 5

Straight arm pull downs, 7, 6, 13

Face pulls 8, 10, 15

Close grip pull downs, 6, 6, 12

Seated chest support high row drop sets 6, 9, 10

Single arm nautilus pulls 3 x 8-12

T bar row / chest supported 8, 8, 12

Hypers, body weight 2 x 8-15