[Sasan Heirati]

No weight today as no check in. Feel leaner. So we’ll see what Chris says tomorrow

Fantastic quads session. Knees holding it together quite well. My legs look and feel bigger then ever

My thoughts today… I guess just pure positivity. No stress in regards to my prep, no doubts or worries , just pure hunger to be the absolute best I can be. Not just for the Olympia for in every part of my life

It’s important to think like this all the time. Thoughts turn into actions , the mind is so powerful. Only lazy people would disagree

Quads
Hammer strength leg extensions 3 x 8-15
Leg press 3 x 8-10
Single leg press 3 x 6-10

[Sasan Heirati]

Chris working his magic again cheat meal then hit a new low alot of people would of kept dropping and dropping food.

That’s Chris for you, even after 11 years knowing him he still surprises me lol. That’s science vs experience & instinct ; )

[Sasan Heirati]

New lower weight today 257.2 lbs so 3 lbs ish down from yesterday. That cheat meal 2 nights ago really shook things up in a good way

Feel much tighter today. Chris is happy, he said improvements in all poses

Training was excellent today. Did chest on its own and really enjoyed. Didn’t feel like a full push session. I’m definitely a bro split guy deep down lol always will be I think. I increased work sees from 4-5 to 7-8

Felt strong full pumped and lean.

Chris added 150mg tren e to the cycle as of today so that will go in tonight

Other then that no other changes. Still 600 carb menu, no cardio

Chest and calves
Standing calf raises 3 x 6-20
Incline smith press 1 x 10
Flat smith press 2 x 8-10
Seated pec dec 2 x 6-10
Incline hammer press 2 x 8-12

[Sasan Heirati]

I’ve used anavar only years ago and saw very nice results when getting lean. I did see better results using winny tabs though. And tighter harder drier look from winny

[Sasan Heirati]

260 today so up a couple lbs after the rest day with cheat meal

Felt the benefits in the gym today for sure. More strength more fulness better pumps , not that they were lacking mind lol

Back to the 600g carb menu today and tomorrow, I check in with Chris again tomorrow

Back day today , feel superb

Back , biceps , abs
Straight arm pull over 1 x 10
Hammer pull down 2 x 6-10
Hammer chest supported row 1 x 8
Hammer chest support single 1 x 8-10
Pull down life fitness 1 x 7
seated low row 1 x 15
Machine shrugs 2 x 10-14
Seated bicep curls 3 x 6-8

[Sasan Heirati]

So yesterday was rest day and check in.
I was 258.5.

Chris surprised me with his reply as always something I didn’t expect lol, cheat meal on a rest day. He’s feeding the momentum. I’m getting harder every day so he’s capitalising on it and feeding my metabolism

Tripe cheese burger and a very large fires in place of meal 5. I’m
Not hungry or craving anything but it was nice to relax with it with my Mrs especially at the end of a rest day

I’ll update today’s body weight and look later today

[Sasan Heirati]

No weight today as no check in. Feel like I’m more or less maintaining here right now physique wise but training is progressing for sure. But that’s not my decision to make, see what Chris says at tomorrow’s check in.

Hamstrings and glutes today went really well. Getting stronger on RDL’s.

Nothing else to really update on. The 600 carbs going down easy, not starving but get hungry enough at meal time to enjoy the food.

Hams glutes abs
Laying ham curls 1 x 14
Seated ham curls 1 x 10
RDL 2 x 5-8
Adductors 1 x 12
Abductors 1 x 15
Rope ab crunches 4 x 6-15

[Sasan Heirati]

I would attack that leg extension within the range that doesn’t hurt yes. And
Attack it hard, super hard contractions with plenty of time under tension, progress strength in this fashion across a wide rep range i guarantee your quads will grow. I’ve been fighting knee pain for 12 years

[Sasan Heirati]

258 today, still the same weight. So we’ll see what Chris does. With him you never know but considering how I look (improved) he could either give me a higher calorie day since we can afford to , let it recharge boost things along OR dig a little deeper and cut back the food again.

Either way will work. I’d prefer less food haha

Chest , side delts and triceps today with calves. Superb again. Strength up , pumps were crazy , I feel awesome.

No cardio is definitely my fav kinda prep , the training performance just stays on much higher level and so does the fulness . See how long it lasts

Chest side delts triceps calves
Standing calf raises 3 x 6-15
Incline smith 2 x 8-10
Flat smith 2 x 6-10
Decline machine 1 x 8
Cable fly 1 x 12
Db side laterals 3 x 10-12
Single cable tri push downs 2 x 6-8
Ez over head extensions 2 x 8-12
Underhand grip extensions 2 x 6-8

[Sasan Heirati]

258 today so weight held after a day of going back up to 600 carbs.

I definitely feel leaner consistently now. It’s a nice lean, not tired / hungry. Sleep is perfect , I feel agile, or should I say more mobile haha

But the best part is I feel big. Like full and round all the time and usually I’m more on the flat side when I leaning out at this pace

Lovely stuff

600 carbs going down easy for now. Training feels excellent. And I feel healthy

Chris is very happy.

I check in again tomorrow

Back day #2 of the week went down great. Feel stronger for sure.

I could make up a better prep so far haha and I’m probably jinxing myself lol

Filmed a full day of eating yesterday which I will be up on my YouTube by next week if anyone is interested in what / how I’m eating

Back , traps , biceps, abs
Straight arm cable pull over 1 x 10
Seated low row 1 x 14
Seated chest support row 2 x 8-12
Single arm row 1 x 8
Db bench rows 2 x 8-10
Smith shrugs 2 x 6-10
Seated bicep curl machine 4 x 6-10
Ab crunch machine 3 x 6-10

[Sasan Heirati]

So dropped down to 258 yesterday. Didn’t look or feel flat but Chris has put the 120g carbs back into the diet so back up to 600g carbs now. I was enjoying the lower food lol especially in this heat but needs must

Possibly just to slow the loss down for a few days. I’ve leaned out quite a lot over the last 7 days. Lot of new vascularity, drier thinner look to the skin etc

Chris is happy I’m happy. I feel great here at 258-260, I feel still relatively big but lean now which is nice

Quads today was another great session. Knees are still behaving so I was able to load up on leg extensions and leg presses.

Easy smooth sailing for now

Quads and abs
Leg extensions hammer 3 x 8-12
Leg press 3 x 6-10
Single leg press 3 x 6-10
Leg extension life fitness 2 x 15-20
Ab rope crunches 3 x 10-20

[Sasan Heirati]

259.6 today so down a bit after rest day yesterday. Went to tatton park and did this near hunt thing for the kids, ended up doing about 10k steps which is way above my daily average since I barely do 6 ish haha. But I loved every second and wouldn’t change it.

I don’t ever let things like that put me off , even though I’m getting ready for the Olympia , I don’t think extra activity hurts. Infact i was stronger stronger in the gym today: and Chris said I look much leaner.

A fun time with my family only helps me mentally and therefor physically so I try got to shy away from stuff like that.

Anyway Chris is happy with today’s pics. Checking in again tomorrow

Back training today felt awesome.

Contemplating pulling biceps and triceps out of back and chest days and having an arm day put back in but not 100% sure yet. Arms look deflated to me right now but could be that I’m flat.

Back biceps and abs
Seated low row 2 x 7-12
Cable pull overs 1 x 9
Hammer strength pull down 1 x 8
Hammer chest supported row 1 x 8
Db row chest on bench 2 x 6-10
Machine shrugs 2 x 6-8
Seated machine bicep curls 4 x 6-8
Rope ab crunches 3 x 8-15

[Sasan Heirati]

Back down to 260 today

Yesterday was lats rear delts biceps abs. Felt very good

Chris was happy with yesterday’s pics, check in again tomorrow.

The food cut has kicked in nicely, definitely feel tighter and hunger kicking up a bit more throughout the day which is quite nice actually. I love being in this place. Food isn’t super filling, and appetite is peaking through. What I won’t enjoy is a high food day haha give me less food any day

Rest day today. Family day out at the park and relaxing tonight. Some work, and maybe take the McLaren out for a spirited drive since I cleaned it last night.

All in all very happy

8 weeks 5 days out

[Sasan Heirati]

261 lbs today so up a little bit oddly even with the cut in food.

Either way Chris is happy with the pics so no changes. I check in again with him tomorrow

Superb session today. Did push. As mentioned I’ve dropped most my movements down to 1 work set again and strength is flying back in a matter of days.
Even with having 120g carbs pulled out
of my diet

So all in all very happy.

9 weeks out today

Push + calves
Standing calf raises 2 x 8-15
Incline machine press 1 x 8
Flat smith press 2 x 6-10
Seated pec dec 1 x 10
Db side laterals 3 x 8-12
Cable triceps push downs single 1 x 10
Dip machine 2 x 8-12

[Sasan Heirati]

I would always try keep the lower GI , slow digesting ; more satiating carb in as long as possible so I’d start with cutting fruits down but keep a little in maybe.
Then it’s personal preference after that. I love oats so I cut rice etc out before lowering oats.