[Sasan Heirati]

Another week off. For sure buddy. Take it from someone who’s got multiple chronic pain after decades of training. It’s not worth rushing back , ever

Remember even upper work will stress your lower back and shoulder

There’s ZERO RUSH with what we do, ever…. Just relax, let your body heal itself a little more then test the waters nice and slowly.

[Sasan Heirati]

250 again today.
But feel a lot more “solid” then yesterday. Don’t want to say fuller because I don’t feel it, but I definitely feel less watery / bloated

So I’ve had an eye infection since august, a good 3 months now, thought it would just go away if I keep it clean, but no. Got an ointment from the docs 2 weeks ago and it made it worse so now I’m on oral antibiotics since yesterday which is screwing with my digestion bad today

I know after a day it 2 my digestion will be fine, but I don’t see the benefit in training today, as meals haven’t been absorbed well at all.

So another rest day 🙁
As the day goes on feel flatter and softer. Very frustrating but temporary I’m sure

My goal remains the same
—- 255 lbs with progressively better body composition over the Xmas / new year time, ready to attack a new cycle afterwards and keep improving for tue summer guest posing

[Sasan Heirati]

250 today. Pretty considerable drop after 3 days off the gym

So it’s back to work

Chest and delts today (with calves)

Standing calf raises 20, 20, 30, 35, 15

Pec dec 20, 15, 14, 8

Low inc smith press 6, 8

High inc smith press 15, 12

Cable fly 15, 15, 9, 8

Dips body weight 32, 21

Side db raises 20, 20, 20, 20, 20

Stretch

[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

[Sasan Heirati]

Diet has been way off plan today

8 eggs , veggies

400g Lamb and chicken kebab, veggies, 2 slice pepperoni pizza

400g steak, veggies

(Later) out with mates for pizza and lots of alcohol ?

Because I enjoy this way of eating some times. And I know for a fact it benefits me. Always has. Even if it’s just mentally ?

Love the approach brotha , as opposed to how everyone is doing everything now and days. Super strict and “ no days off” I know you have elite genetics but def cool to see some old school methodology into play [/quote]
Thank you 😀 I don’t really try to be “old school” or any school but I think after all these years I just know what my body and mind prefers…. I think everything has a phase with what we do, so know when to separated those phases helps a lot

[Sasan Heirati]

Yes for sure add / increase cardio. Get that metabolism cranked up

Body part wise id suggest you focus on getting leaner with training everything evenly first, once shape is more clear we can critique your physique a little better

[Sasan Heirati]

Diet has been way off plan today

8 eggs , veggies

400g Lamb and chicken kebab, veggies, 2 slice pepperoni pizza

400g steak, veggies

(Later) out with mates for pizza and lots of alcohol 😉

Because I enjoy this way of eating some times. And I know for a fact it benefits me. Always has. Even if it’s just mentally 🙂

[Sasan Heirati]

CARDIO, not spoke about this yet other then I’ve said I take my dog out most days for a walk

But today I decided to throw in some moderate – hard cardio at least 1 day per week on a rest day.

Today I did 20 minutes on the Stairmaster. Every minute from minute 1, I increased the speed.

My minute 12 I was maxed and heart rate was 170 so I did 1 minute there then went back down. Was sooo hard lol but felt good

This mainly for heart / cv health. Not too fussed for the fat burning or appetite benefits but it’s a bonus I guess

[Sasan Heirati]

Bi’s tri’s traps calves yesterday

Standing calf raises 20, 20, 20, 20, 20

Close grip smith 15, 15, 12, 11

Db curls 20, 14, 8, 7

Rope ext super set with single cable curls 8 each way inc weight till can’t get to 8

Straight bar ext super set with rope hammer curls 15 each way 4 sets

Smith shrugs 12, 8, 6, 5, 15

Stretch

[Sasan Heirati]

So body is sticking around 252-255 right now.

Looking back, the off seasons I had between 2017-2019 I pretty much hovered around this weight. That’s if I didn’t push drugs up over 500-600mg… But I still added between 6-8 lbs of stage weight over those 2 seasons

Right now I’d say I’m still not a big as back that, maybe 10-15 lbs off. But I am on half the drugs and I’m a lot less food

I’m ok with that. I know at this point I can continue to progress my physique with out really push too hard before my diet in the new year

Then I’ll also grow in my prep. For me right now that’s a much healthier option.

250-300mg test will be all I take till January/ February when I start my diet

Food wise I’ll auto regulate. I’ll eat a lot but I won’t push too hard to where I’m uncomfortable / getting fat

[Sasan Heirati]

Couldn’t agree more with Jordan above 🙂 so well said

[Sasan Heirati]

Makes sense, and you’re definitely doing the right thing posting here, it’ll keep you accountable as well as allowing you get help from the best minds around

Detail / definition is mostly a body fat thing. So if you keep dieting hard, once body fat (over all your body) gets low enough you’ll see detail etc… that’s just a matter of time spent dieting down…

But, the growth and development, of say you’re back, will also determine how much separation etc you see when you’re lean, so as you get leaner if you’re not quite seeing what you “want” to see, that just basically means you have to keep growing.

Get your back / legs as big thick and dense as you can in the off season , and that’ll translate to a more impressive “look” when you need get lean again

It’s a long / repetitive process

Hope this helps

[Sasan Heirati]

So today was meant to be a rest day but I just felt like training 🙂

So I did a 2nd chest & delts session

And felt GOOD

I didn’t load heavy on anything, but not used slow controlled form and got ridiculous pumps. I know this will still help me progress, even though I don’t do too well with high frequency, if it’s one or two body parts per week done twice it’s usually ok if I’m eating which

Chest & delts (side & front)

Pec Dec 10, 10, 10, 15… inc in weight each set, last set to complete failure

Low incline smith press 15, 20, drop set 15

High inc smith press, 12, 12, 12 (all pause reps at top and bottom)

Cable flye 15, 12, 12, 11

Cable front raise 8, 8

Cable side raise 12, 15

[Sasan Heirati]

Hi bud
Well done your journey so far 🙂

With regards to training and diet, it’s hard to critique what you’re doing without knowing / seeing how much progress your current plan is exactly achieving for you…

Are you growing as much as you want ?

Or Do you feel your back / leg days dont feel quite right ?

[Sasan Heirati]

Back day today

Focused more lats since I did legs yesterday my lower back felt tight , and my lower back is rubbish also if I’m not careful

Back, rear delts, abs

Rope crunches 20, 20, 15, 14

Reverse pec Dec 10, 10, 8, 6, 15

Cable pull overs 12, 10, 7, 13

Seated chest support row neutral, 12, 7, 5, 7

Single arm pull down 10, 10, 5 Triple drop to failure (6, 6, 8)

Assisted pull ups, 8, 8, 6

Cable row, 8, 8, 10

Stretch