[Sasan Heirati]

262 today so holding around here which is what I want for now. Pushing much over this weight feels too uncomfortable. Once or I if I start to feel more comfortable/ harden up then I’ll push up again.

Today was meant to legs again. But my left knee has yeah quite sore so I did arms instead. Nothing heavy, more blood volume

When
Elbows felt a little sore today so need to make sure my joints don’t get worse. Maybe time to add a mid week rest day or reduce volume

Tomorrow is rest day. Which should help

[Sasan Heirati]

Are you still

Using vio gen sas ?

yes : )

[Sasan Heirati]

260 today, dropped some weight as planned. Feel more comfortable here. I think hovering 20-25 lbs above stage weight till pulling back down for the Olympia is about right , feels great / strong / big / not sloppy at all.

2nd push day went really well. Stronger every session. Aiming for maximum 2
Work sets per movement unless it’s calves , abs, side delts…

Very happy with things currently. 15 weeks out

Push
Standing calf raises 4 x 8-15
Incline smith chest press 2 x 6-10
Flat seated press 2 x 6-10
Seated pec dec 2 x 8-12
Db side laterals 4 x 8-12
Ez bar tricep push downs 2 x 8-12
Single arm cable extensions 2 x 8-15

[Sasan Heirati]

All is perfect my end , diet is going very well , I feel good , I have lowered my cals again since last diet change

I am just playing with how much test I can handle now as I get leaner , so bumping to 700 , I ran out of Winnie also and have a ton of anavsr so just doing 100 of that , makes no real diff at this stage

So full cycle now :

700 test

1400 primo

420 mast

100 anavar / day

7.2iu GH

Lowest weight I have hit is 114.7 , thah was with 350 test and 0 GH

I will be back at that weight with the additional in again in like a week ( 116 this morning) as that total adjustment over the last period has seen me go up 2-2.5kg , which is normal for me . I just have tk be lean enough to handle it and it look ok . I would say in a couple weeks when I get to 114kg , I will then definitely be able to handle that additional water and it only help the look . I will go a bit beyond that and then I want to bump the test again just to see and then also switch in a bit of tren and up the GH one more time to 10iu as I start to reverse back out .

I will update as I go . I am increasingly tempted to try the retatrutide also btw

I like this cycle : D

[Sasan Heirati]

For quad dominant pressing , feet lower & barrier works better for most people depending on your body type. Depth looks great

[Sasan Heirati]

265 today weight flying up this week. Feel bloated today so that’ll like drop a bit tomorrow scale back on my off plan tonight

Strength is absolutely flying too though so I kinda don’t want to slow this down.

I’ll most likely see how things go by end of this week then decide.

Safe to say this is craziest rebound I’ve ever had, not surprising after being in stage confirm for 12 or so weeks straight

2nd pull session of the week today focusing more on lats

Not sure if it’s the high deca or high food but joints feel amazing

Pull
Rope ab crunches 4 x 8-15
Single arm cable pull downs 2 x 6-10
Assisted pull ups 2 x 8-12
Chest supported low row 2 x 8-12
Chest supp hammer row 2 x 8-10
Chest supp iso hammer 1 x 12
Straight bar cable curls 2 x 6-10
Single preacher curls 2 x 6-10

[Sasan Heirati]

Hi Sas!

I remember you used to do some crazy volume like 20-28 sets a workout and now I see you switched to lower volume. Can you explain what’s the difference between these methods? Was the high volume more like Jay Cutler style where you pyramid the weight each set and take the last set to failure ? Thanks!

Yes exaclty that. My High volume workouts list have more “feeder sets” where reps stay between 8-12 or what ever range I decide. I can’t buildup as much strength here, more focus on accumulative volume / pump / lactic acid / metabolic fatigue etc …

Opposite to right now. I’ve always said I use all methods as and when I want to / feel like change

So yes right now focus is more of building all our strength , living heavy as I can with prefer form. So feeder sets become less / lower rep

[Sasan Heirati]

Test^

[Sasan Heirati]

Mostly fun / 1 rep strength rest. Not much benefit in terms of muscle building.

[Sasan Heirati]

262 today. Up again. 15.3 weeks out from the Olympia

Feel big. Feel strong. Feel great.

Nightly off plan is still in. Might move it to every other night soon when / if I get closer to 270

Still decent condition. No shredded at all but lean . Swole lean lol

Legs today
Laying curls 1 x 17
Leg press 2 x 9-15
Seated curls 2 x 10-12
Leg extensions 4 x 15-20
Wide stance leg press 2 x 6-10
Adductors 1 x 15

[Sasan Heirati]

I’ve seen great back growth in the with no barbell row work. T bar , especially supported variant as Marc says is a great swap

[Sasan Heirati]

260 lbs today so up again . Definitely not peeeeled anymore : D but right where I wait to be. Strength in the gym increasing fast and I feel bigger and heavier

Cycle went up yesterday

Contemplating adding anadrol back too. We’ll see

Push day today. Felt amazing. Strong and confident under the weights

Standing calf raises 3 x 8-15
Seated flat press 2 x 6-10
Incline db 2 x 8-12
Decline pec dec 1 x 12
Db side laterals 4 x 8-12
Rope extensions 2 x 10-15
ISO cable extensions 2 x 10-15

[Sasan Heirati]

Hey Sas, when ur setting up these macros both in this new diet and in prep are they just from direct sources or everything?

I.e is the protein 400P of just direct

Yes direct usually buddy.[/quote]

Thanks for the reply man!

just a follow up question, so if your tracking direct carbs and your swapping out lets say 100g carbs from oats for 100g carbs from bread

are you going to replace the lost calories from the oats from trace protein and fats?

adding some dietary fats to make up for the healthy fats your losing from oats?

keep up the good work big man, roll on the O!

[/quote]
Yeah I would make up the difference if it’s a significant amount for sure mate

And thank you!

[Sasan Heirati]

Reduce overall work set volume. Or take 2 extras rest days to allow recovery to comeback .

[Sasan Heirati]

258 today. 20 lbs over stage weight and feel awesome

Very strong pull session today as predicted. The low volume stuff is working a treat. Joints feel on the limit but just recovering, strength flying up every session, and weight going up. Appetite is high too. Sleep also = perfect

Zero complaints

Pull
Rope crunches for abs 3 x 10-20
Straight arm pull downs 1 x 12
Hammer iso pull downs 2 x 8/9
RDL for back 1 x 8
Seated low row 2 x 10-12
Db shrugs 2 x 12-15
High preacher curls 3 x 6-10