[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

[Sasan Heirati]

Originally I did plan on maybe pushing weight / size upwards of 265-270 by January / February when I’ll start “dieting” for a possible guest spot

But looking back at all my different preps, I never “needed” to start heavy because I can grow during a diet as I add anabolics, this is mainly due to the fact I don’t push high dosages off season, and of course the 20+ years of training / as well as my genetics I can get away with starting a diet “smaller”

So I’m going do this ped wise
200-300 test
100 primo
Anadrol I may leave out till I start dieting / when I’m lean

I’ll still grow don’t worry. I’ll just try do it as safe as possible

This means I can throw more spicy supps into the diet in the new year 😉

[Sasan Heirati]

So 252 today. Hovering around this weight.

I could let this annoy me like in the past where I don’t see scales move much, but I know if I force more food I’ll get softer and although in the past I’ve accepted the fact I grow well when I do get softer, right now things feel different I’m not sure I want to just get heavy

So considering my anabolics use (which I’ll also be changing, I’ll explain below) I’m happy hanging around 250 and here’s why…

[Sasan Heirati]

Hi sas ! Which lab are you using running the test at

400mg per

Week . Struggaling right now to find anything legit worh rohm

Going tits up. Many thanks

Using Quanta bud. It’s test e , 300mg/ml.

Primo I’ll be using rohm.

Hope this helps

[Sasan Heirati]

Pasatta (tomato purée sauce), Italian herbs, garlic powder, onion powder, salt and pepper… always works for me when very low calorie

[Sasan Heirati]

Superset Leg Day

Adductors vs abductors. 3 sets 15-20 reps each way

Laying ham curls vs leg press, 5 sets (2 warm ups) 6-8 for hams, 15-20 for leg press

Leg extensions vs hammer st leg press, 5 sets (2 warm ups) 15-20 for leg extensions, 6-10 for leg press

Strength

Not a super long session but it was a sold 45-60 mins of intense work. Fast paced, high reps, heart pounding work. And I was pretty destroyed by the end of it

[Sasan Heirati]

So 252 today

Down a few lbs 🙁

My own fault as I was inconstant with food over the weekend.

Anyway, leg day today. And we got it filmed for the site 🙂

I explain in the video my approach today which was a little different to my usual leg day (not unusual to me but more so for the site since I’ve been back)

So I’ve went for higher volume (faster paced) superset method.

This was mainly due to my knees being quite bad over the last week, so I wanted to give time a chance to keep heeling whilst still attacking my legs hard enough to make sure they grow / stay full

Over the last 6-7 years I’ve learned to use different approaches to leg day and I hope this helps some of you

[Sasan Heirati]

So 2 rest days in a row (Saturday and Sunday)

Today it’s time for a big chest session

Food is still the same. I’ll post it below.

Test is at 400

0.5mg adex once weekly if I need it

Chest & delts

Flat smith bench press 8, 6, 13

Incline smith press 12, 9

Smith shoulder press 15, 15

Dips body weight 30, 20

Cable fly 15, 12, 10

Side lateral machine 20, 20, 17, 14, 20

CALVES seated leg press toe press 8, 8, 12, 20

How will you decide if adex will be added?

Just by feeling or by blood work?[/quote]
At the dosages I’ve mentioned just by feel.

If I was to go above 500-600mg anabolics weekly maybe blood work.

I might give aromasin a go this time but honestly I’ve always been ok with adex , I know it gets a bad rep these days, so I am conscious of the disadvantages of using it