[Sasan Heirati]

Woke up fresh after yesterday’s rest day. Didnt weigh myself since its not check in day

Moved quads forward 2 days to today so I can film it for my YouTube channel.

And what an awesome session, for some reason my knees felt really good so I had a pretty heavy session. With the from in using of course, relative to me

10 sets of quads all in. Some abs. Job done. Considering I did hams and glutes 2 days ago, I felt super strong and fresh

Shows im doing a decent job of isolating and used the targeted muscles properly with minimal overlap

Check in with Chris tomorrow

9 weeks 4 days out today

Quads and abs
Hammer str leg extension 3 x 8-12
Leg press 3 x 8-12
Single leg press 3 x 6-10
Life fitness leg extension 2 x 20
Ab rope crunches 3 x 10-15

[Sasan Heirati]

261.0 lbs today so a decent drop in the last coupe days.

Chris said I look fuller and harder to today’s check in pics. No changes again. Check in again in 2 days

Happy coach, happy Sas

Rest day today. Just been doing some work. Socials. And family time most of all.

One rest day per week feels perfect right now

Hope everyone is having a great weekend

[Sasan Heirati]

How’s sleep , appetite , energy through the day , motivation? When did you last take a week off off ?

Possibly need some proper rest then when you go back, change some movements around.

If you feel great with all the above then maybe just a case of persisting , adding some more food and keep trying.

You’ve not gained a lot of weight so maybe need to push food a bit more too

[Sasan Heirati]

Diet, cycle and split update at 10 weeks out. Nothing has changes since starting prep 1.5 weeks ago

I have swapped some food sources around for meals 3 and 4 but macros similar

All anabolics + gh = VIOGEN ugl

Training day
Meal 1
3 whole eggs, 8 whites
200g oats
100g honey
1 bagel
10 insulin

Train- 50 carbs

Meal 2
70g whey
150g oats
100g honey

Meal 3
110g beef
8 egg whites
1 bagel

Meal 4
225g beef
100g oats

Meal 5
90 whey
50g nut butter

Rest days – I take out the honey

Cycle
900 test e
400 mast e
300 deca
100mg anadrol pre
0.5 adex Monday & Thursday
5iu gh bedtime

Training split
*abs and calves alternate daily
Monday – back, traps, biceps
Tuesday – chest, triceps, side delts
Wednesday – quads
Thursday – lats, traps, rear delts, biceps
Friday – chest, triceps, side delts
Saturday – hams, glutes
Sunday – rest

[Sasan Heirati]

Will you work the volume up over the next few weeks mate or you going to run with the low volume up to the O?

I’m going to stay low I think. I want to see if I can keep this new size / fulness with staying stronger.
Soon as coming goes up, that peak strength comes down. Might not work for me but I’m willing to give it a go

[Sasan Heirati]

262.5 again today. Feel about the same as yesterday too

Another fantastic session, push. Strength still on up. Pumped crazy, extra vascularity today too. Pressing strength is definitely up to an all time high again or at least very close to. So hoping this translates on stage but we’ll see

Still can’t quite hit my left tricep hard due to elbow pain but doing what i Can

Chris has kept the plan the same again, next check in is in 2 days on Sunday

Happy Friday all : )

Push & calves
Standing calf raises 4 x 6-15
Decline bench press 3 x 8-12
Incline hammer strength 2 x 8-10
Flat machine press 1 x 8
Seated pec dec 1 x 10
Db side laterals 3 x 6-10
Overhead ez tri extension 2 x 10-15
Cable single arm push downs 3 x 8-12
Dip machine 2 x 8-12

[Sasan Heirati]

262.5 lbs today. New lowest weight. Mind boggling for me that on continuously dropping on this much food + zero cardio or fat burners lol… I’m sure we will have to tighten up the diet more soon but for now Chris is happy so no changes again

Checked in with him today. He’s asked for another check in tomorrow

Awesome Lats / rear delts and biceps session today. Felt strong full and tight. Good to see some more vascularity now

10 weeks 1 day out

Assisted pull ups 2 x 6-10
Cable single arm pull down 2 x 6-10
Hammer strength pull downs 2 x 6-12
Low row 1 x 10
Db bent over rear delts row 3 x 8-12
Rope face pulls 3 s 10-15
Seated machine curls 4 x 6-10
Rope ab crunches 3 x 8-20

[Sasan Heirati]

Loving the log! Try and keep up with the YouTube content. Doesn’t have to be fancy with a videographer, I’m sure most people are like me and prefer the raw content, even if it’s just updates from your iPhone.

On a different topic, what’s your top3 tampa pro prediction?

Thanks buddy! Yeah I need to do more vlog / raw filming you’re absolutely right. I’ve bought myself a OSMO pocket size camera it’s super easy to use so I’ll try it out next week. People do seem to like the raw stuff. And if I can get it done right I’ll do them regularly cos it’s t won’t cost me a bomb like filming does lol

Tampa is a tough one! I personally don’t like predictions cos you just don’t know how people are gonna come in on the day or what the judges will want to see.

But I’d say top 3 , in no order for low, Hutchinson, Sheir and John H… but Delarosa and Lionel B can easily sneak in if they’re on top form

Anthony Bruno and Patrick will be lurking not too far behind or even Sneak in further

[Sasan Heirati]

Sometimes hunger can go the other way at the back end of a diet if it’s been an aggressive cut, very rare but it can with some purple. But what I’d focus on why you’re getting stomach pain and bloating. Is something specific setting it off at that time?

Something could reacting badly in your gut which can through hunger out the window

Maybe post the diet / supps etc here so we can get a clearer picture

[Sasan Heirati]

Quads today, left knee felt much better today. Maybe a combination or going light on the last 2 sessions and also just prep = less inflammation so less joint pain.

Either way, had a fantastic session. Quads felt and look so big. Pump was insane, connection was perfect and strength at an all time high for sure

Happy Sas.

Loving training right now. Body feels almost fresh like I haven’t even put it through 6 shows back to back this year haha

Check in day with Chris tomorrow

Quads
Leg extension hammer strength 3 x 8-15
Leg press close stance 3 x 6-10
Single seated leg press 3 x 8-15
Leg extension life fitness 2 x 20

[Sasan Heirati]

All pre bed for me too. Never seen issues with it

[Sasan Heirati]

Gh can take up to around 2 hours to become “useful” so if it’s for cardio then you need to factor that in. But the benefits can still kick in after cardio too. So just take it before cardio if that’s what you prefer.

[Sasan Heirati]

263.5 again today so even after a training day by weight stayed at its lowest so far.

Getting tighter. Looking fuller. Chris is happy with today check in, no changes to the plan yet. Check in again in 2 days

Awesome push session. Felt strong , full and definitely felt a new tightness to my muscle pump too.

Strength up across all lifts again. Winning

So far so good. 10 weeks 3 days out

Chest, triceps, front / side delts, calves
Donkey calf raises 3 x 10-15
Incline smith press 2 x 8-10
Flat smith press 2 x 6-10
Seated pec dec 1 x 12 drop set x 4
Db side laterals 3 x 6-10
Overhead cable bar extensions 2 x 6-10
Ez bar push downs 2 x 8-12
Single cable extensions 2 x 6-10

[Sasan Heirati]

Normal milk is just as good in other ways. I don’t think one is better then the other, kafir maybe better to digest for some compared to regular. And it may have benefits for gut health. Both have pros

[Sasan Heirati]

263.5 today … yesterday was a rest not but feel considerably leaner today. So I can see where the weight loss is, but also obviously I will lose some
Weight after a rest day

Just for reference, carb wise:-
Training day 590g
Rest day 430g

Back , traps abs and biceps today , felt the dip in body weight and lower food for the first time, strength still up but holding instead of increasing which is fine

Rope crunches 4 x 8-20
Single arm cable pull downs 2 x 6-10
Hammer strength supported row 2 x 8-14
Hammer s single tow 1 x 8
Cable seated wide grip row 2 x 8-12
Seated low row 1 x 10
Db shrugs 3 x 8-12
Seated machine bicep curls 4 x 6-12