[Sasan Heirati]

250 again today

Back day, and it felt good! I’m not deadlifting or even doing barbell rows right now, my lower back is finally in less pain and I just don’t see the point in risking making it worse. Deadlifts I’ve never been good at, I get to 260kg and lose my lower back and it sets me back weeks, barbell rows I love so I do miss them but I’ll make do without for now

Back rest delts and abs

Cable crunches 20, 20, 15, 15

Hanging leg raises 6, 6, 5, 4

Rope pull overs 15, 12, 12

Reverse pec Dec 12, 10, 7, 15

Chest supported bent over row, 8, 6, 15

Seated chest supp neutral grip row, 6, 10, 13

Lat pull down Neutral grip, 10, 15

Seated cable row close, 8, 6, 13

Rope face pulls 18, 15

Is there a reasoning behind abs as the first muscle group in the workout? Thx

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I guess I like that doing some abs warms my core / lower back up gets blood moving to that area before I hit my back exercises. I think abs play a big role with back stability so I like to get them fired up first. Just feels good to me. Other then that just gets the out the way early lol

[Sasan Heirati]

252 today so still on the rise 🙂

Rest day, although the lady’s birthday so maybe some cake thrown in lol. Otherwise usual rest day diet below for right now

Rest day

7 whole eggs, Mushrooms, spinach, 2 large wholemeal wraps

75p from whey, 100g cream of rice

280g chicken thigh, 350g cooked rice

280g cooked flank steak, 350g cooked rice, Salad

75p from whey, 50g peanut butter

[Sasan Heirati]

Chest front / side delts and calves yesterday was pretty good. Extra good doing it’s thing.

Toe calf press 14, 7, 5, 26

Flat smith bench 7, 12, 15

Incline smith press 12, 8

High incline smith press 20, 15

Dips body weight, 30, 12

Cable fly 12, 9, 15

Side lateral machine 20, 15, 11, 14, 15

Stretch

[Sasan Heirati]

252 nice little jump again. And feel very full

My idea was to add something to 250mg test bu November but at the rate I’m filling out / feeling better I don’t see the need yet so I’m going to keep riding this wave till it slows

Diet wise, yesterday I added an extra “snack meal”… just because between post meal and the one after I get quite hungry so threw in a peanut butter and jam sandwich and it went down perfectly.

Let’s see how it helps chest day today 🙂

Training day

7 whole eggs, 2 large wholemeal wraps

Workout

Post 75p from whey, 120g cream of rice

Post post, 2 slice wholemeal bread, 30g jam, 30g peanut butter

280g chicken thigh, 350g cooked rice

280g cooked flank steak, 350g cooked rice, Salad

75p from whey, 50g peanut butter

[Sasan Heirati]

250 again today

Back day, and it felt good! I’m not deadlifting or even doing barbell rows right now, my lower back is finally in less pain and I just don’t see the point in risking making it worse. Deadlifts I’ve never been good at, I get to 260kg and lose my lower back and it sets me back weeks, barbell rows I love so I do miss them but I’ll make do without for now

Back rest delts and abs

Cable crunches 20, 20, 15, 15

Hanging leg raises 6, 6, 5, 4

Rope pull overs 15, 12, 12

Reverse pec Dec 12, 10, 7, 15

Chest supported bent over row, 8, 6, 15

Seated chest supp neutral grip row, 6, 10, 13

Lat pull down Neutral grip, 10, 15

Seated cable row close, 8, 6, 13

Rope face pulls 18, 15

[Sasan Heirati]

Just caught up.

So glad to see you back and logging again, always loved how open you were in your last logs about enjoying offseason and that its “ok” to have meals you enjoy in offseason. Hard to find transparency these days.

looking forward to following along!

Thanks Adam 🙂 it’s great to be back.

Yeah I know it’s no a secret I enjoy plenty of off plan meal, and the odd beer / whisky lol. Maybe not conventional or strict / hardcore but for me it’s served me really well over the years. My body also likes a big contrast between off season and contest prep / dieting down.

Could I improve faster if I was more “strict”? Maybe…. Would I enjoy it as much? Not me… and when I don’t enjoy something I get bored and stop trying. So I’ll keep making sure I’m having fun doing it for as long as I can 🙂

[Sasan Heirati]

250 again today so definitely holding well.

Rest day today, apart from a breakfast out with family it’s the usual rest day menu for now

I’m going to gauge how I feel the next few days and maybe add some more calories as I feel quite comfortable and digestion is still great

So plan is working right now

Training 4 days weekly, low ish volume (for me) 250mg test e weekly, gained 7 lbs in 3 weeks. No need to make any drastic changes yet

[Sasan Heirati]

Do leg press first and the heavier stuff on that movement, go to hacks next with higher rep range (15-30) if knees are bad.
If knees don’t improve, drop hacks and go more leg press variations. I’ve had chronic knee pain for 10 years I feel your pain

[Sasan Heirati]

Start with 25mcg when or IF you need to add it. Go up in 12.5mcg increments when you need to (half a tablet) how much you need varies a lot person to person. How much you need depends on how hard you can diet and your genetics

[Sasan Heirati]

Post legs just do super easy cardio when you’re this close to a show assuming you’re on track body fat wise (very lean) stepper is overkill right now on leg day in my opinion.

[Sasan Heirati]

So 250 today holding well. Feel full. Feel soft. Typical off season “look” for me…

Today arms & calves & traps… traps as I didn’t do them on back day

Standing calf raise, 15, 10, 7, 25

Rope extensions 20, 20, 15, 13

Rope hammer curls 8, 8, 10, 22

Ez bar extensions 12, 12, 15

Ez bar cable curls 8, 6, 10

Close grip press-ups BW 30, 22, 20, 15

Ez Barbell 21’s x 4 sets

Smith bar shrugs 6, 8, 8, 15, 17

Stretch

[Sasan Heirati]

Rest day today woke up 250 finally. So 7lbs gained so far this “bulk” in 3 weeks.Although weight gain isn’t everything, it’s nice to see it go up

I’m really enjoying the food and training right now so let’s keep growing 🙂

Rest day menu hasn’t changed

[Sasan Heirati]

I’m glad your back Sas. I need a change in my routine, and I’m going give your routine a go. Are you taking all sets to failure?

Thanks Steven, yes definitely give it a go let me know how it feels

Yes all sets go to failure. Not beyond, I don’t do forced reps often. Just rest pause / drops etc

[Sasan Heirati]

Leg day

last nights cheat meal was a 10oz sirloin sweet potato fries and hot wings.

Sat with me perfect and fuelled one of best leg sessions in months today…

Felt strong. For a change knees didnt give me as much crap as they usually do

Standing ham curls 6, 9, 13

Leg press (conventional) 12, 30

Leg extensions HS 12, 15, 25

Laying ham curls rest pause 15, 9, 4

Adductor machine 15, 16

Abductor machine 18, 25

Rope ab crunches 13, 10, 10

Hanging leg raises 5 x 5

Stretch

[Sasan Heirati]

Diet wise I’m having a cheat meal tonight. Last week before legs I did the same and had an insane leg session, tomorrow is legs so I want to repeat.

Tonight’s cheat is a meal out with friends and TGI Fridays. It’ll help steak or burger and fries and desert for sure

I’ve also swapped my smoked salmon meal for chicken thighs and rice. Mainly as it’s more cost effective and ok getting plenty of omega from TBJP Oh-Mega… and I miss chicken thighs they help me gain really well

Today’s food

7 eggs, 2 whole meal wrap

250g (cooked) chicken thigh, 300g rice, salad

75p from tbjp whey, 100g COR

TGIF Cheat meal (I’ll decide later)

75p from whey, 50g pb

250lbs here we come