[Sasan Heirati]

Yes I always go sub q. I take 1-3mg, 1 hour before training

[Sasan Heirati]

270 today. Definitely hitting a wall here. Body feels beat , having a deload week this week to see if it helps. So slightly less volume as well as lighter loads.

Most likely I’ll back off after this week for 2-3 weeks. Let body weight drop down to 255-260, reduce water and stress, reduce anabolics and gh, then come January start to crank up again. Push for 6-8 weeks then back off again before starting prep for next years shoes

Today was arm day. Yesterday was leg day. Tomorrow is rest day.

I feel sleepy ALL THE TIME haha. Which is expected when pushing this hard

[Sasan Heirati]

269 today so still dancing around the same weight more or less. Yesterday’s chest session was a bit rubbish. Just didn’t have 100% of my strength / intensity. So this means I need to prioritise recovery more

I’ll take a mid week day off either Wednesday or Thursday.

And I might go a little lighter again.

Hoping to push for another 2 weeks then back off over Xmas and let my body catch up fully recovery wise

KFC cheat meal tonight, getting the
Chicken and rice bowl. Or 2 😀

[Sasan Heirati]

Lean INTO it ^^

[Sasan Heirati]

If you take a slightly wider grip, and lean INTON the so you use less triceps then yes for sure. Solid compound movement

[Sasan Heirati]

What does current diet look like Sas

1- 5 whole eggs , 150g oats, 4 bagel thins, 100g honey

Train- 75g carbs performance fuel

2- 80g whey, 200g oats 150g honey

3- 200g chicken, 300g rice

4- 200g chicken/ beef, 150g oats, 4 caramel, rice cakes

5- 100g whey, 50g nut butter

[Sasan Heirati]

268 today so couple lbs down which is fine. I don’t want rapid gains, at this points things will / should move quite slow

So spending up 7-10 days at certain new bodyweight is fine by me.

Back today felt awesome. Strength up again. I do feel more beaten up then usual
So Sundays rest day will be nice

Appetite has definitely flattened off now which is fine. A coupe more weeks of this push then I’ll back off for 1-2 weeks to allow my body to “breathe” then go again

Very happy for now

Back , rear delts, traps and abs
Wide grip pull downs 2 x 6-10
Seated cable row 2 x 6-10
Single pull downs 2 x 8-12
Db row 2 x 6-10
Seated chest supported row 1 x 10
Machine shrugs 2 x 6-10
Cable reverse fly 3 x 8-12
Rope ab crunches 3 x 8-15

[Sasan Heirati]

How do you track your own progress, Sas? Do you take weekly check-in photos for yourself? Do you go purely by the scale and gym performance?

When do you increase your food / PED stack?

All of the above…. I’ll do check in pics weekly for myself. I’ll monitor my weight every few days, monitor gym progress , how I feel, all the variable count

I’ll increase food when I haven’t seen
Or felt much change for about 7-10 days. I don’t like lots of changes too close together. Off season doesn’t move that fast

PED’s get adjusted similarly, when things stall

[Sasan Heirati]

271 today. 1 lb up from a huge bowl of beef stewed and white bread last night : D

Arm day today. Another quality session , zero complaints. My elbow and bicep tendonitis are the best they’ve been.
Not 100% gone yet but down enough to allow me to train 100% or there abouts

Definitely feeling the 3g anabolics and 20iu gh. But not too uncomfortable yet

I think the addition of ITPP and DADA has for sure given me what edge in terms
Of fitness and endurance within my work sets. I like them. It’s especially noticeably since I’m at heavy weight on a heavy cycle. For me anyway

All in all couldn’t be happier

Arms and calves
seated calf raises 3 x 6-10
Rope extensions 3 x 20
Cable curls 3 x 6-10
Close grip bb press 3 x 8-12
Seated db hammer curls 3 x 6-10
Ez bar extensions 3 x 6-10
High cable curls 3 x 8-12

[Sasan Heirati]

Could try a couple peptides. DSIP and melatonin. Works for a good few of my clients who are deep in prep.

[Sasan Heirati]

270 today. I shouldn’t get excited about bodyweight but I am very happy about this one lol. Especially with the condition I am in.

I feel 300 lbs tough haha feel heavy (in a good way)

I’m happy with the current plan for now. See how this week ends. Cycle wise the only addition I might make is anadrol for a last push but I might not. We’ll see

Appetite is still decent. Keep clean volume at this point then topping up with 2-3 cheat meals weekly to keep the weight moving up is working great for now

Legs today went superbly. New PB on smith squats , 70kg per side for 6, so nothing recorded breaking but very good for me: I can build on this

Legs
Single leg extensions 3 x 8-12
Smith squats 3 x 6-10
Leg extensions 2 x 10-20
Seated ham curls 2 x 6-10
Laying ham curls 1 x 10
Adductors 2 x 6-12
Abductors 2 x 8-12

[Sasan Heirati]

268 today so creeping back up. 270 here I come : |

Had cheat last night. KFC chicken and brown rice & sweet potato bowl (so so good) and a double fillet burger , 2 cookies

Hit some big loads today for chest so the food got put to good use

A client asked me (jokingly) if they can have 3 cheats like me lol, I know it was semi serious too, I hope i don’t give off the wrong message here, obvs I like off plan meals they play a big roll in the fun side off off season for me especially when it comes to time with family and friends , which is important psychologically, BUT if my weight / body fat started sky rocketing up I would absolutely cut them out. I can have a cheat meal every night and not get fat , that’s from 27 years of building muscle and training my metabolism… now IF a client needed multiple cheats then that’s fine and i do have clients with crazy metabolisms who need some junk daily. But I also have clients who gain easily with a modest amount of clean food

So what I’m saying is everyone is different and I’m probably not a good example to copy lol.

Sorry To go off on that tangent but I thought it’d worth talking about

Chest side delts calves
Standing calf raises 3 x 6-12
Flat smith 2 x 5-10
Incline smith 2 x 6-10
Decline machine 2 x 6-10
Incline machine 2 x 6-10
Cable fly 3 x 8-12
Db side laterals 3 x 6-10

[Sasan Heirati]

Hey Sas how are you?

Really enjoyed watching your run this year. You stood on stage next to some pretty big guys and ran them close, personally I think a few of your 2nds if they’d went the other way and you won no one could have complained. Fibo, Cali and Detriot especially.

Just wondered what sort of feedback you received from the judges? That your looking to apply to this offseason.

And is there anyone youve stood next to on stage and went WTF this guy is a monster?

Excited to see what 2026 brings for you, but really think the next few years are going to be great for you.

All the best

G

Ah thank you very much Graeme l. This is a cool message 🙂 I’m very happy with my season and how I managed that many shows without missing as well as making some improvements along the way too.

I also think I could have won those 3 shows and I’m not afraid to say it. I had enough fire power to beat Bonac x , Andrew and Regan for sure.

Feedback wise, only really width / size up top, rear double bicep could be wider , and some arm size so they are a focus for me now and I’m confident i am improving those already

Freak wise I’d say Rubiel, Andrew and Samson they are ridiculously haha

[Sasan Heirati]

Hi Sas, what’s the reason for splitting hgh eod?

So doing north of 15iu gh daily I get really bad pain down one arm and hand in the night when I’m sleeping, to the point it wakes me up multiple times. And then through the day too. I figured when I do every other day gh it reduces the pain a lot. And a big bonus dose of gh every other day still has huge growth benefits.

[Sasan Heirati]

Depends on how much size you carry, how advanced your training “age” is , how many cycles you’ve ran etc etc… need more context buddy. No set answer here