[Sasan Heirati]

Watched yr YT vids. Very informative and educational.

PS: some parts of yr voice was masked out by the metal music fm the background 😉

Thanks buddy appreciate it a lot!

And noted regarding the sound thank you 🙂

[Sasan Heirati]

251 lbs today so weight is back down. I don’t think was drinking enough fluid. So back to 9-10 litres as of yesterday and I feel much better.

8 days out. Chris is happy with the look and so am I. Full round and peeled. Excited for next weeks New York pro

Food is moderate menu still so 550g carbs. Sleep is great. Digestion is perfect. Sleep is also very good.
Trained arms today and it felt great. Things are coming together nicely so far

Arms and abs
Rope push downs 4 x 10-15
Ez bar extensions 4 x 8-12
Overhead ez extensions 4 x 1-15
Close grip bench 4 x 5-20
Db curls 4 x 8-10
Db hammer curls 4 x 6-12
Cable curls 4 x 8-15

[Sasan Heirati]

There’s no perfect rep. Like there’s no perfect diet or training split or cycle… it’s relative to what YOU need and feel at the time and what your program is geared towards.
pausing and stretching in a rep can help if used at the right time to make a rep harder or safer if you need it.
A controlled rep is what matters most regardless of speed

[Sasan Heirati]

253 today so up again. Not quite sure why , must be a 2nd wave of rebound lol

I felt full in the gym. But I do feel a little less sharp today

Going to make sure I’m getting enough fluid in , and get my feet up tonight since my legs are very sore after yesterdays leg day

So hopefully the weight gain stops tomorrow. I’m far too tired already to have to go lower on carbs at this point.

Either way. 9 days out from new York so it’s nearly time to go again. Peak week number 3 is a few days away…

Shoulders and calves
Donkey calf raises 6 x 10-20
Bb upright row 4 x 8-12
Bb front raises 4 x 8-12
Db side laterals 4 x 8-15
Db bent over fly 4 x 10-12
Machine shrugs 4 x 10-15

[Sasan Heirati]

Weight up again 250 and I feel much happier now. Gut is back to 100%, I’m able to eat all my usual food sources most important the mounts of honey and oats 😀

Feel bigger and rounder too. We are back on track for New York for sure

Leg day today. Usually I’d take Wednesday off , but since being ill I don’t feel I need it so going train every day now till / if I need a rest. I’m flying next Wednesday so that might be
A rest day anyway

As of the next couple days I’ll pulling the training volume down a touch anyway , to make sure I am recovering and not causing much muscle damage which would be pointless

Goal is 15-20 sets instead of my dual
22-25 sets per session

Legs felt awesome today. Insane pumps, skin looked thin and vascular

Will update my diet and cycle soon too

Leg day
Laying ham curls 4 x 10-12
Seated ham curls 4 x 10-12
Leg extensions 4 x 12-20
Safety bar squats 4 x 8-12
Single leg, leg press 4 x 10-15
Adductors 2 x 10-15

[Sasan Heirati]

Congratulations brother! I’m so happy
To see you doing pits. Excited to see it! Go have fun my man

[Sasan Heirati]

So have you finished this cut ? And you’re asking best way to come out of it ?

[Sasan Heirati]

I’d personally keep protein the same across both days. But otherwise, it looks fine as long as it’s allowing you to reach your goals 🙂

[Sasan Heirati]

248.2 today so up a lb. Still don’t feel full full but I think I definitely can to an acceptable level again

Chris is happy.

Back to eating most of my usual foods today. The only substitute I have made so far is swapping meal 3’s oats for white bread. Meals 1 and 2 were the usual oats , honey, whey, eggs etc

Chest training was good. Little more strength today , but a lot more pump that’s perfect

Food today is the usual 380-400 protein, 550 carbs , 80 fats

Chest and calves
Standing calf raises 4 x 8-15
Dip machine 4 x 8-12
Incline barbel 4 x 6-10
Flat hammer 4 x 8-12
Decline machine 4 x 8-12
Cable fly 4 x 10-15

[Sasan Heirati]

Energy is loooow today. I’d say the only part of prep I feel any kind of suffering

Chris has me do another low carb day tomorrow

Keeping things low / depleted for now till at least when we land in Germany I think

Back and abs today

Wide grip pull downs 4 x 10-15

Close underhand pull downs 4 x 10-15

Single pull downs 4 x 8-15

Low row doubles 4 x 8-15

Bb bent over row 3 x 8-10

Db row 3 x 10-12

Rope crunches 4 x 10-20

Hi Sas! Wanted to ask, when you write you do let’s say 4×10-15 that means four sets of 10-15 reps but with what intensity? Are you taking them all to failure ? Or like pyramid up each set and fail on the last set ? Or maybe straight sets for all ? Thanks!!🙏🏻 [/quote]

Hey bud. I aim to fail within that rep range, but it’s to absolute form destroying failure so I can accumulate the volume I need , i pyramid up the weight but only if I have reps to play with. So if I’m failing at 10-11, I’ll keep weight the same, if I’m failing at 14-15 I will add weight[/quote]Hi Sas, wanted to follow up on that:

So if your saying for example Close underhand pull downs 4 x 10-15That means you do (for example) 60kgX15, 70kgX15, 80kgX15, 90kgX10-15 with the 90kg being a failure sets all out, and the previous ones are not to failure ? Thanks!

[/quote]

No if my rep range is 10-15… and I get 15 with 60kg for set one, for set 2 I will increased the weight so I get 12-13, set 3 a weight I get 11-12 and so on[/quote]
So Basically al of these 4 sets are to failure ? Or like only the last set ?[/quote]
Yes All are to failure or pretty close

[Sasan Heirati]

So update on my sickness… Sunday (yesterday) I took day off totally from diet / training etc. it helped me a lot. I didn’t pig out but I ate moderately throughout the day. Persian food like chicken. Rice , lamb , salads, lasagne , and lots of birthday cake . Gut was fine regardless of how much I ate

I held weight at 247. My gut today feels better but I am using a variety of carb sources since the usual stuff seems to bloat me straight away so today I’ve kept to my diet but used cereal, rice cakes, prawns, bread, eggs.

Chris wants me to have a cheat meal tonight since I ask quite dehydrated

So burger fries tonight

Slowly getting back to 100%. And I’m ready condition wise : just need to make sure I go into next weeks New York pro show nice and full which we will make happen

Back day today, shit session since I felt weak and dehydrated but I’m sure things will improve from here

[Sasan Heirati]

Energy is loooow today. I’d say the only part of prep I feel any kind of suffering

Chris has me do another low carb day tomorrow

Keeping things low / depleted for now till at least when we land in Germany I think

Back and abs today

Wide grip pull downs 4 x 10-15

Close underhand pull downs 4 x 10-15

Single pull downs 4 x 8-15

Low row doubles 4 x 8-15

Bb bent over row 3 x 8-10

Db row 3 x 10-12

Rope crunches 4 x 10-20

Hi Sas! Wanted to ask, when you write you do let’s say 4×10-15 that means four sets of 10-15 reps but with what intensity? Are you taking them all to failure ? Or like pyramid up each set and fail on the last set ? Or maybe straight sets for all ? Thanks!!🙏🏻 [/quote]

Hey bud. I aim to fail within that rep range, but it’s to absolute form destroying failure so I can accumulate the volume I need , i pyramid up the weight but only if I have reps to play with. So if I’m failing at 10-11, I’ll keep weight the same, if I’m failing at 14-15 I will add weight[/quote]
Hi Sas, wanted to follow up on that:

So if your saying for example Close underhand pull downs 4 x 10-15
That means you do (for example) 60kgX15, 70kgX15, 80kgX15, 90kgX10-15 with the 90kg being a failure sets all out, and the previous ones are not to failure ? Thanks!

[/quote]
No if my rep range is 10-15… and I get 15 with 60kg for set one, for set 2 I will increased the weight so I get 12-13, set 3 a weight I get 11-12 and so on

[Sasan Heirati]

Sas, i like yr mentality and way to bodybuilding, family and health always come first. Not the worthless medals. Wishing u a speedy recovery!

Thanks Henry! For me this way just makes sense

[Sasan Heirati]

Hope you feel better soon mate & happy birthday to your son!

Thank you AJ! Appreciate it a lot mate : )

[Sasan Heirati]

It’s muscle mass based. It’s genetic, age, drug use history, and current health / hormonal health based and other variables

I go by how I feel. And bloods. If sex drive isn’t right , to be that’s a red flag. So yes get bloods and see what’s what for sure