[Sasan Heirati]

Maybe worth telling your coach buddy and letting them direct you otherwise what they see won’t be an accurate representation of the they’ve given you, and therefor the adjustment they will make won’t be accurate either.

[Sasan Heirati]

So weight was up 3 lbs to 250 yesterday after Mondays high day. Which is consistent pretty much same weight gain every high day.

But it also went up another 1 lb today.

Yesterday was shoulder and traps , superb session , always is the day after a high day. Started with smith shoulder press , high incline so a light angle. Felt strong. Will definitely do that on shoulder days now for a while.

Today was arms. I know “the pump” isn’t valued as much these days (crazy people lol) but boy did I get a craaazy pump, arms felt 26” haha. Really enjoyed it. When I get a pump like that my connection during every single rep is perfect which I turn ensures full stimulus. Win win.

Yesterday was 480g carbs + no cardio , no t3

Today was 480 carbs, + 20 cardio + 12.5 t3

Tomorrow is 480g carbs + 30 cardio + 12.5 t3

Getting sliced and diced now.

Chris has been asking for two check every day now, morning pics and then pics at the gym post workout every day now. And decides tomorrow diet / cardio / supps after gym check in

I’ve added L carnitine, SLU PP: and
Cardarine, energy boost in the gym as been very solid and I like the fat burning properties of these so I’ll keep them in till I fly to vagas in 1.5 weeks

[Sasan Heirati]

High carb day 1000g carbs menu for tomorrow

1- 6 egg whites, 4 whole eggs, 200 gr oats, 200 gr honey, 3 pieces bread with jam, 14 ins

train 50 carbs

2- 200 gr oats, 150 gr honey, 70 whey

3- 2 eggs, 12 eggs whites, 500 gr rice cooked

4- 225 gr beef, 450 gr rice, 7 ins

5- 70 gr whey, 150 gr oats

1150 calories just from honey hahaha, gotta love it.

[/quote]
Haha madness isn’t it

[Sasan Heirati]

Sas we’re all interested in everything you do. The best part of these logs is you sharing your interests, hobbies, what you’re working on, family stuff, and of course what you’re researching and playing with like the Reta. Keep it all coming

Thank you Chad this is cool to know because I can definitely share more of that stuff. I’ll keep it coming 🙂

[Sasan Heirati]

So yesterday woke up 248.5 lbs after Saturdays rest day. Lowest weight so far.

Did 30 mins cardio and trained chest. And it was 300g carb menu so the lowest day

Chris replied to my check in with instruction to run the 1000g high carb day today no cardio no t3. So that’s going in. 3 meals in and I’m stuffed lol. But it was needed as it was quads today and I’ve been enjoying doing squats again but on the smith. The smith that has a slight / mean on it so as I squat up it leans backwards. Bit like some hack squats. Feels great , minimal lower back or knee pain

Today I woke up 247.5 so down again.

Tomorrow is 480g carb day so the medium day. No cardio. No t3

Feel pretty good ! Feel like I’m around 4-6 lbs off from being totally stage ready

Quads and abs
Single leg extension 4 x 8-15
Smith squats 3 x 10-12
Leg press 3 x 20-30
Leg extensions 3 x 12-20
Rope ab crunches 4 x 10-20

[Sasan Heirati]

So yesterday I was 253.5 after high day. Up 3 lbs and much fuller. Feel big again I don’t think I realised how flat I was

Fantastic back session yesterday felt like I could go for ever

Today is rest day. Unplanned but definitely needed. Training isn’t suffering at all but I can tell my body is on the edge of getting sick since my 2 sons have been sick recently so I don’t want t push my luck

I’ve got an invite to the Manchester McLaren showroom today to the formula 1 qualifying this afternoon with other owner , food and drink and a racing simulator these. Obvs I’ll only be racing and watching haha going with Leanne so at least we can a couple hours together doing something cool

Otherwise just relaxing today, doing my work + 30 minutes easy cardio. Ready for chest day tomorrow

[Sasan Heirati]

When you feel the muscle work / get full of blood etc, that’s a big indicator that you’re properly isolating and stimulating the targeted muscle and not making a weight to satisfy a plan / statistic. So it makes absolute sense to opt those exercises more

[Sasan Heirati]

Training wise depends how you feel – I advise decreasing volume and/or load to allow recovery from prep stress. A few days off helps too. Then let the increase in food and body weight to bring back training performance and continue progressing to grow

Diet wise, as a natty I would focus on increase food nice and steadily , increase calories by 10-15% and reduce steps / cardio SLOWLY. Gain a couple
Lbs and wait for it to hold then add food / reduce cardio some again … repeat. Monitor changes all the time. Don’t get sloppy.

[Sasan Heirati]

High carb day 1000g carbs menu for tomorrow

1- 6 egg whites, 4 whole eggs, 200 gr oats, 200 gr honey, 3 pieces bread with jam, 14 ins

train 50 carbs

2- 200 gr oats, 150 gr honey, 70 whey

3- 2 eggs, 12 eggs whites, 500 gr rice cooked

4- 225 gr beef, 450 gr rice, 7 ins

5- 70 gr whey, 150 gr oats

[Sasan Heirati]

252 today so holding ahead. Delts , traps, abs and 30 min cardio done.

Felt great. Got up to 60kg per side on seated smith shoulder press , very high incline so predominantly front and side delts. Then upright rows , laterals etc.

I am going start focusing back on strength again since my joint pain has calmed down over the past 2 weeks. But I’ll keep “heavy volume” low so I’ll pick a big main lift per session to maintain heavy load on to start with and the rest of the session pick up the pace a bit. Or stay with lower rep / heavier weight I’ll go off how I feel

But today was a good one.

Chris has given me a 1000g carb day tomorrow. 7k calories.
No cardio no t3

I’ll try film it for my YouTube channel.

I’ll post the menu after this post

Delts traps and
Cable front laterals 3 x 20 warm up
Seared Smith shoulder press 3 x 6-10
Smith upright row 3 x 8-12
Cable side laterals 3 x 8-12
Cable laterals to the rear 3 x 8-12
Bent over db fly 2 x 8-12
Machine shrugs 3 x 8-10

[Sasan Heirati]

As far as I know , those who take too much relative to what they can handle can get some nausea. Otherwise I’m not sure. And yes it can be taken as a standalone for sure

[Sasan Heirati]

Leg day today felt superb. Went higher with the volume to decease load. So more sets , rep range as low as 8 for hammy and as high as 30 for quad work.

I have always believed in high rep work for quads.

So full leg day both hams glutes and quads… longer session but I loved every second. Really enjoying training. Body feels in a good place in the gym.

Chris is as happy with today’s pics ; he has added 30 min cardio back in tomorrow: but still no t4 and still the 480g carb menu

Got a new peptide sponsor they’ve sent me their SLU, BPC, carnitine, detox (glutathione etc) and carderine. Will most likely try all of them and I’ll report back

Leg day
Laying ham curls 3 x 8-12
Kick back machine 3 x 8-12
Seated ham curl 2 x 8-10
Leg press 3 x 15-30
Smith squats 3 x 10-15
Leg extensions 4 x 8-15
Standing leg curls 2 x 8-10
Adductors 2 x 8-12
Abductors 2 x 8-12

[Sasan Heirati]

252.8 today. Yesterday dipped down to 251after Sundays rest day food. Back up today

CHANGES Chris had made are added anavar and halo. I’ll write out full plan later today with dosages

I feel great. Obvs low on energy / prep fatigue but I welcome that shit.

Give me all the fatigue and hunger , this is extreme bodybuilding , at the highest calibre. I don’t want an easy ride

Chest day yesterday
Calf toe press 4 x 8-20
Decline pec dec 3 x 8-12
Incline machine press 3 x 8-12
Flat smith 3 x 6-10
Cable fly 3 x 10-12

[Sasan Heirati]

Weight continues to drop. 252.2 lbs today. Sharper again for sure and Chris is happy.

Not a great deal to report, rest day today, 300g carbs no cardio and no t3.

Tomorrows plan is the 480g carb menu, no cardio no t3

Very happy with how things are changing now I see new condition every day.

Chest day tomorrow and I’m excited! I’m excited for training , for seeing more changes, and to being my absolute biggest and best to the the Mr Olympia stage in 3.5 weeks…. Damn that feels good type haha

Pinnacle of bodybuilding… literally living my dream , how can I complain?

Had meal 1 eggs and oats… then Been out all day today, went shopping with my family, bought myself 2 new Nike trainers (incase anyone is interested) I love my Nikes got a pair of white and
Gold air max’s and some blue and black Shox.

Went home had a whey shake 80g tbjp isolate. Then came to my parents house for food, I had my chicken and veg meal 3

Tonight got 1 chicken meal when I’ll have more carbs with , chicken and oats, like a thick soup lol. Then 100g tbjp whey with 50g peanut butter before bed. Lovely

Hope everyone is having a great Sunday

[Sasan Heirati]

Weight has been trending down last 2 days. 254.1 yesterday… 253.5 today

Chris has kept me at 480g carbs and no cardio.

Tomorrow is rest day, so it’s the 300g carb menu, no cardio AND no t3

So safe to say my metabolism has cranked right up in the last 5 days.

Went to the TBJP gym yesterday for a photoshoot of the new clothing drop. LOVE the new pieces. Multiple shorts this time and I basically love in shorts so this might be my fav drop yet haha

Wait till you guys see it, I think you’ll like it too

I feel really good. Energy is OK, appetite isn’t too bad, I feel much leaner now , I feel like I’ll be ready in perfect time for the Olympia which is in 4 weeks, well prejudging was yesterday in 4 weeks. Madness

Contemplating brining Retatrutide into my stack soon. VIOGEN are making them and I fully trust their range. Not for appetite suppressant (I really don’t need that lol) but more for the insulin sensitive aid and also liver detoxifying effects… also I like how it helps gh work better and also helps lipid and other blood markers in general

This will tie in well for my post show rebound and off season

I’m all for insulin sensitivity and liver health so if RETA can help these stay in a good place during a bulk then growth will extend much beyond the usual spot where the body starts to fight back

Also I need to do my homework on it so I can utilise it with my clients

If anyone is interested let me know. I’ll go through my dosaging etc

Yesterday at JP gym was arm day. I did 12 sets for biceps , 16 sets for triceps

Today was back day. I’m AUTOREGULATING my split from now. I’ll rotate back – chest – legs – delts – arms – repeat …. And if something feels not recovered I’ll pick something else

Purely listening to my body for now

Back day to day high volume
Single arm pull down. 3 x 8-10
Underhand pull down 2 x 8-10
Wide grip pull down 2 x 6-10
Low row 3 x 8-10
Hammer strength chest support row 3 x 6-10
Db row 3 x 8-10
Cable pull over 2 x 8-12
Hyper extension machine 3 x 8-10
Ab crunch machine 4 x 8-15