[Sasan Heirati]

Decided on a 2nd rest day back to back today. Definitely feel I need it. Can’t remember the last time I took double rest day

I’m glad I did. I’ve been so sleep all day , so my tomorrow I should feel a bit better

265 today which is where I prefer to je right now

I’ll check in with Chris in 2 days and let him take over for the next 11.5 weeks to the O

Went for a Turkish cafe for breakfast this with my family , it’s local to us and it’s so tasty

Then just been spending time with the boys, Leanne and coco .

Hope everyone is having a great weekend so far

[Sasan Heirati]

Rest day today. Woke up 269 so weight is up.

Went to Bradford today to support the 2bros International pro qualifier which was cool.

Now just relaxing this evening , tomorrow is Sunday which I usually dedicate to family time. And since my boys feel quick beat up right now and I feel very sleepy during the day , I might take a 2nd rest day. But I’ll see how I feel in the morning

[Sasan Heirati]

Hi bud Are you gaining size / growing ? Just because you’re gaining strength doesn’t always mean you’re growing. So have to look at body weight , food , sleep etc and make sure those are all in the right place too.

[Sasan Heirati]

So still holding 265 , this is a better 265 the it was a week ago that’s for sure. Less water , and look fuller

Great start point for the Olympia prep which I’ll be starting in 3 days on Monday.

So I might take the weekend off training because my lest arm is in a bit of pain with my elbow and bicep tendons. More so than usual

Other then that, I couldn’t be happier , strength is super high, I feel like a quality and big 265 lbs , and I’m ready to get leeeean again

Push today felt amazing. Strength up, pump was crazy , worked around the left elbow quite well

Push
Standing calf raises 3 x 6-12
Incline smith press 2 x 8-10
Flat machine press 2 x 7-10
Pec dec 1 x 10
Dip machine 1 x 12
Db side laterals 3 x 6-10
Rope extensions 3 x 10-15
Single arm cable extensions 3 x 8-12

[Sasan Heirati]

So 265 today, feel really good. Strongest I’ve been in the gym for a long time so I’m excited to see this into the Olympia prep

12.5 weeks out now

Feel WAY better with higher test and lower deca. I actually looked fuller and leaner

Yesterday was push
Standing calf raises 3 x 6-12
Incline smith bench press 2 x 8-10
Decline pec dec 2 x 6-10
Decline machine 2 x 10
Db side laterals 3 x 6-10
Overhead cable tri extensions 2 x 10-12
Single cable push downs 2 x 10-12
Close grip bench 2 x 8-12

Today was legs quad focused
Leg extensions 3 x 10-15
Leg press 2 x 6-8
Close feet hack squat 2 x 6-20
Laying ham curls 2 x 8-12
Adductors 1 x 10
Abductors 1 x 12

[Sasan Heirati]

268 lbs today so staying here pretty firmly right now. I think this is a great start point for the Olympia prep.

It’ll land me around 240 ish on stage give or take. Hopefully I’ve faint 1-2 lbs in the rebound so we’ll see

Back today, was SO SO, I’ve got more joint pain than usual. Energy is lower too, feels like more effort to get up and go so I’ve decided to train lighter this week and mine take some extra rest days maybe too

Diet …
Training day – 400p 750c 120f
Rest day- 400p 500c 120f
2 cheat meals per week now from this week , (it was every other day the past 2 weeks)

Ready to hit this prep after this week for sure , getting the itch back.

[Sasan Heirati]

What time of day do you train ?

[Sasan Heirati]

Legs today was poor, not even worth writing it. I did 2 ham movements , 1 trap var RDL, 5 sets of leg extensions light and abductors. Fridays festival of speed coupled with this heat has totally drained me. Should have really rested

See how I feel in the morning , maybe rest tomorrow

Cycle CHANGE I’ll be bring deca down and test back up. High deca is great in terms of fulness and strength, but I just have zero motivation outside of the gym lol. I don’t mind it like I can live with it, but I just prefer the feeling of higher test

Cycle will go to
900 test
600 deca
5iu gh

Till I start tue Olympia prep

[Sasan Heirati]

Very fun rest day yesterday. Goodwood festival of speed was amazing.

267 today so held really well.

I’m looking forward to dieting now with this heat making me feel very uncomfortable lol

So push day today felt great, lot of road trip snacks / food yesterday left me feeling vert full and strong today.

Aim is to try stay between 265-270 this week then start cutting for the Olympia.

Excited to see what improvements over in a very short time

Push
Seated calf toe press 4 x 8-15
Seated flat press 1 x 8
Seated pec dec 1 x 12
Incline smith 2 x 8-12
Single arm tri push downs 2 x 10-15
Ez bar overhead extentions 4 x 12-20
Db side laterals 3 x 6-10

[Sasan Heirati]

Awesome back session yesterday. 2 back day of the week focusing more on lats with machine work, rear delts and biceps. Abs too

266 today so weight is up. Body wants to grow.

13 weeks out from the OLYMPIA pre judging today.

Today is a rest day. McLaren gave me tickets to the Goodwood festival of speed so I’ve come down south with my Mrs. Always wanted to go to this show so can’t wait to see it . It’ll be fun

It’s over 30 decrees Celsius though so I might melt hahaha

Back 2
Single arm cable pull down 1 x 6-8
Close grip pull ups 2 x 6-18
Low row machine 1 x 10
Hammer strength pull down 2 x 8-12
Db high row over bench 2 x 6-10
Bicep machine curls 4 x 6-10
Ab crunch machine 3 x 8-15

[Sasan Heirati]

Leg day today was superb. Even with a slightly sore left knee I managed to have a really good session

One of those sessions where I could fully feel every single rep and contraction so so well. Think just a combination of high food, high deca , relaxed mental state, good sleep, and the thought of the OLYMPIA weekend. Just has me fired up every time I get in the gym

Another 1.5-2 weeks of this then I will start the cut

Legs
Laying ham curls 1 x 12
Seated ham curls 1 x 6
Leg press 2 x 6-10
Leg extensions 3 x 6-12
Adductors 1 x 8-12

[Sasan Heirati]

If I was you I’d definitely wait. Wait till carbs are a lot higher than this mate. You don’t need it yet. Your body is capable enough at this point

[Sasan Heirati]

262 again today, chest day with some side delts thrown in. Left triceps due to elbow pain. Will do an arm day

Split might move to — back , chest , legs , arms … repeat with rest whenever I need it.

Delts will get sprinkled over back and chest days

Diet right now is roughly
400g protein, 750g carbs, 125g fats

Feel fluffy! But big and strong. And being 13 weeks out this weekend, fluffy big strong = crazy peeled by show day 😉

[Sasan Heirati]

Hey sas just a question, how do you progress lifts? Do you remember mentally what you hit last workout

I wanna ditch a log book but I don’t know how to haha

I progress a couple main lifts , it’s hard to forget if it’s just a few. But for the most part I do by feel on the day and just go as hard a so can , most I can push my body in that moment instead of comparing it to previous sessions

Now I’m not saying this is the best way. But it was and will still work, and I just find logging everything I do boring. I just don’t find it fun. [/quote]

Hey sas thank you! I to find logging boring, I had taken a break from lifting like 6 months because I was stuck logging, following a training plan, meal plan and I get mentally sick of it and hated it, I’m lifestyle so I want it to be fun

So i appreciate the insight of how you train! Switching to bro split definitely made it more fun for me, still hate log booking haha[/quote]
Enjoying your training is a huuuge component to bodybuilding mate. Even at my level I need to enjoy what I’m
Doing so I can do it well. There’s so many ways to train and build muscle , logging is one of many. Don’t ever do something that isn’t fun to you especially when it’s a hobby / lifestyle 🙂

[Sasan Heirati]

262 and holding nicely here. As mentioned I’d like to hover spring 260-265 till I start cutting. But if it goes higher without be getting more uncomfortable that’s ok

Back day today. Felt super

Not sure I like the higher deca low test , mentally anyway. I just feel like a robot in monotonous default mode with no feeling hahah

Might gonna creep test up. I can handle to estrogen (Infact I like it) as long as I’m not fat I like higher test.

Back end of an off season when things get fluffier is where I’ll maybe lower test

Anyway I’m still deciding

Safe to say the VIOGEN deca is strong
Just like the rest of their range . I’m very full round and strong in every lift right now

Back traps biceps abs
Close grip assisted pull ups 2 x 8-10
Hammer pull downs iso 2 x 6-8
Seated cable wide grip row 1 x 9
Hammer chest supported rows 1 x 8
Hammer iso rows 1 x 10
Machine shrugs 2 x 8–10
Machine elbow supported bicep curls 4 x 6-10
Rope crunches 3 x 8-15