[Sasan Heirati]

Any trick to make leg extensions kill my knee ? Pad higher on shin ? Anything ?

Kill your knee??? I don’t understand buddy [/quote]

When I do leg extensions my knee swells up and I literally can walk the next day . I had a ruptured patella that was sown back on but the extensions just seems to irritate it to no end . I’d hate to eliminate them but it’s getting to that point . I have a big pain tolerance ( former powerlifter ) but this is like debilitating . [/quote]
Anything that causes knee to swell up I’d suggest you avoid fully. Some pain can worked around but swelling isn’t good at all and I’m not very clued up on this to be able to give you advice with full confidence. If different variations of pressing doesn’t cause this issue then I’d suggest you just stick with those whether it’s machine , bar work etc. you don’t need leg extensive to build big quads

[Sasan Heirati]

Any change in cycle or oral ?

So as Chris predicted to me yesterday after I asked him why he changed his mind about the refeed instead of a low day. He said I’ll be 247 today which he doesn’t want me going lower then, and he was right

237.5 today and a new level if conditioning

Crisper. Drier. Sharper. Harder. Way harder today

High calorie day going down easy. I’m not starving for it, but it’s helping the energy levels a bit.

So 1000g carbs today.

550g tomorrow.

Taking it day by day now and just letting Chris fly the plane

Decent delts session today. Felt strong big and pumped.

Nearly peak week!

Delts traps and claves

Standing calf raises 6 x 8-15

Db side laterals 4 x 8-12

Bb upright rows 4 x 8-12

Bb front raises 4 x 8-12

Db shrugs 5 x 6-18

Machine press 4 x 15-20

Rope face pulls 5 x 10-20

[/quote]
Cycle is same as last stated, no changes : )

[Sasan Heirati]

So as Chris predicted to me yesterday after I asked him why he changed his mind about the refeed instead of a low day. He said I’ll be 247 today which he doesn’t want me going lower then, and he was right

237.5 today and a new level if conditioning

Crisper. Drier. Sharper. Harder. Way harder today

High calorie day going down easy. I’m not starving for it, but it’s helping the energy levels a bit.

So 1000g carbs today.
550g tomorrow.

Taking it day by day now and just letting Chris fly the plane

Decent delts session today. Felt strong big and pumped.

Nearly peak week!

Delts traps and claves
Standing calf raises 6 x 8-15
Db side laterals 4 x 8-12
Bb upright rows 4 x 8-12
Bb front raises 4 x 8-12
Db shrugs 5 x 6-18
Machine press 4 x 15-20
Rope face pulls 5 x 10-20

[Sasan Heirati]

60-90 mins

[Sasan Heirati]

You can See a physio therapist so diagnose if you have any strain / pull / tear / injury that area so you know how to fix it if there is

Also, there’s many other ways to stimulate the pecs so if a movement hurts, try changing it, change it angle etc to see if you can avoid the pain.

[Sasan Heirati]

248.8 today. 1 weeks 2 days out. Sharpest conditioning I’ve Been in. On flat side too today but trade off is definitely tighter / thinner skin

Leg day was good. Not crazy but still high strength and very good pump.

Chris initially said low day again tomorrow after seeing my fasted check in pics but after seeing my post workout pics he changed tomorrow to another big 1000g high carb day. Saying I’m flatter then he thought and will go too low by tomorrow

I’m checking in with him twice a day and he’s making changes almost daily now

So big refeed tomorrow. No cardio. No t3.
Delts tomorrow

Legs and abs
Laying ham curls 3 x 6-15
Seated ham curls 3 x 6-12
Rdl 2 x 8-10
Leg extensions 5 x 15-25
Leg press 4 x 20-40
Adductors 3 x 8-15
Abductors 3 x 10-15
Rope crunches 6 x 10-25

[Sasan Heirati]

Hi Sas I’d left a question on JPs log about stomach issues using a cpap I feel like I have a lot of trapped air and he mentioned you’d had experience with this ?? Any feedback would be great cheers

Don’t mean to hijack but one of my pals had this exact issue… the pressure was set too high, try reducing the pressure, if its a resmed 10 just hold down the wheel button and the home button and it will open up the controls settings section where you can adjust everything.

If its set to auto ramp pressure then as Sas says, it will just ramp more pressure if you have a leak, although usually the machine will tell you if it detects a major one.

[/quote]
Agree here with jack : )

[Sasan Heirati]

Rest day today woke up 251 so a couple lbs down from yesterday

Been a loooooong day today. Long days on the road this close to show when you’re semi depleted isn’t fun lol

Anyway did 30 min cardio before meal 1, stuck to rest day food and got it done

Tomorrow is also a low – moderate carb day. 340 carbs , no cardio , no t3 and it’s
Leg day

[Sasan Heirati]

Any trick to make leg extensions kill my knee ? Pad higher on shin ? Anything ?

Kill your knee??? I don’t understand buddy

[Sasan Heirati]

Hi Sas I’d left a question on JPs log about stomach issues using a cpap I feel like I have a lot of trapped air and he mentioned you’d had experience with this ?? Any feedback would be great cheers

Hi Sean , yes mate I had bloating, nausea, reflux , loss of appetite; smell of most foods make me feel sick, etc for days / weeks.’one night I couldn’t use the Cpap and the next day I noticed I felt better so I didn’t use it for a few more nights and I continuously improved.

Luckily I realised I actually didn’t need the
Cpap anymore . I only had sleep apnea post show during the rebound.

I didn’t actually like using it so I won’t use it again

But I did some digging and realised I was swallowing air, as well as had a leak on the mask when I slept funny so the machine forced more air which made it worse

I’d suggest you check for leaks , and if using a full mask maybe try the nasal…. Maybe mess with the settings… You want make sure you’re not taking in too much air

[Sasan Heirati]

253 today so up 4 ish lbs after the 1000g carb up yesterday. Definitely felt fuller especially during chest training today. Felt super pumped and round.

Like an off season fulness But with 1 week out fatigue haha

Chris is happy.

570g carbs today: no cardio

Apart from feeling tired just from being this lean, I feel great

Chest and calves
Standing calf raises 6 x 8-15
Incline machine 4 x 6-10
Flat bench 3 x 8-12
Incline db 4 x 10-15
Cable fly high 3 x 8-12
Cable fly press low / decline 3 x 8-12

[Sasan Heirati]

248.8 today so almost back down to lowest weight and eeeasy the sharpest I’ve been. Skin is thin everywhere. Vascular everywhere. Glutes are pretty much in. Lower back / lower lat indent is sucked in.

I’m pretty much switched off emotionally. I leave everything to chris. If he’s happy then perfect.

Reason I don’t pay much attention to how I PERSONALLY feel right now is cos I just stay stress free and focused this way. Calm and zen, this always helps my look and presentation come show day

The second I get off stage and the show is done, that’s when I’ll start to switch back on and evaluate how I feel / see things

I probably just sound like a crazy person haha

Anyway. High carb day today going down well. Still hard to eat all
This food. Never thought I’d say that at under 2 weeks out. Usually at this point I can do 2000g carbs and be ready for more lol.

Also never thought I’d be this strong in the gym and be able to train this hard either.

Shows how fresh Chris has kept me.

Awesome back session

Zero complaints

1 week 5 days out

Back and Abs
Wide grip pull downs 4 x 8-15
Neutral plunk downs 4 x 6-12
Hammer strength single pulls 4 x 8-12
Db rows 3 x 8-15
Bb rows 3 x 8-10
Single low row 3 x 10-12
Rope crunches 6 x 8-20

[Sasan Heirati]

250.2 today. Crept up a touch. Leanest I’ve been all prep today. Lower back and upper glute skin is thin and tight

Can see cuts and detail all over. Feel drier

Rest day today with just 180 carbs. 30 min cardio before meal 1. Did a bit of a core circuit today for a change. I feel it helps give me better posing conditioning for when I get on stage. Engaging the core / abs / obliques whilst bringing up the heart rate forcing me to really focus on breathing , not only is it a hard workout but it really gives me endurance in terms of cardio AND mid section control.

Stuff like planks , sit ups variation, leg raise variants etc etc obviously not something I’ll do daily but will do a few times

And it gets me peeled even faster cos it’s hard

Tomorrow is no cardio. No t3. And high day, another 1000g carb refeed

Been hungry / tired today but had a nice day with my family and even washed my car.

[Sasan Heirati]

249.3 today so dropped 4 lbs. Feel tighter. Feel tired. Feel hungry. But feel big and strong. Just where I want to be / should be 2 weeks out

It’s a new feeling being strong in the gym this close to a show.

30 minutes cardio today. 12.5 t3. 340 carbs

Tomrow is rest day… 30 cardio, 12.5 t3, 180g carbs

At this point I’m excited of course , but also just looking forward to finishing this prep , showcasing what I’ve worked for this off season, enjoy my travels and then get some energy back.

The thing I hate the most about this part of prep is not having the energy left at the end of the day to enjoy time with my 2 boys. Just being super restricted but this is also for them.

Great session today.

Arms and calves
Seated toe press 6 x 10-20
Rope extensions 4 x 10-15
Straight bar extensions 4 x 10-15
Single cable extensions 4 x 8-12
Close grip bench 3 x 8-12
Db curls 5 x 6-10
Hammer bar curls 5 x 8-12
Machine seated curls 4 x 8-12

[Sasan Heirati]

253 today so up 4 lbs after yesterdays 1000g carb refeed.

Today has been a 600g carb day

Tomorrow Chris has given me a low day so 340 carbs , 30 cardio before meal 1 and 12.5 t3

So I think we dig again for a few days and take some more fat off

2 weeks to go. I’m gonna be peeled and I’m gonna 10+ lbs bigger then last show. EASILY

Shoulders and calves today
Standing calf raises 6 x 6-15
Db side laterals 5 x 8-12
Barbel upright rows 5 x 8-12
Dh shrugs 5 x 10-15
Barbel front raises 4 x 8-12
Db bent over rear laterals 4 x 10-12
Rope face pulls 4 x 10-12