[Sasan Heirati]

259 again today.
Trip down to TBJP gym where I trained chest triceps and side delts. Awesome session the kit there is very very cool

Seeing Jordan was great too as Corinne.

Long day so I’ll keep this one short, the session was filmed and will be up on my YouTube channel within the next week or so.

Did 30 mins treadmill this evening too. So hopefully fat loss will speed back up in the next couple days

[Sasan Heirati]

259 today so weight jumped up again. Very odd. Anyway Chris likes today pics either way

Added the 30 minutes cardio today. In between meals 3 and 4. I did an easy walk on the treadmill as it was raining outside. Did some emails and Watched something about watches. My recent addiction lol

Was quite achy when I woke up today so I’ve decided to go easy for a few days in the gym. Chase a pump but nothing more. Nothing intense or to failure.

Will do this for the next 3-5 days then go back to heavy.

Will aim for 3 straight sets of everything 8-12 reps

Heading to TBJP gym tomorrow to film cheat day

Back , traps , biceps
Wide grip pull downs 3 x 8-12
Close grip pull downs 3 x 8-12
Cable rows 3 x 8-12
Bb rows 3 x 10-15
Db rear delt rows 3 x 8-12
Machine shrugs 3 x 8-12
Preacher curls 4 x 8-12

[Sasan Heirati]

Keep the logs coming Sas! Im also a silent reader haha. All the best for upcoming weeks and the big O

Haha thank you! I will do for sure 🙂

[Sasan Heirati]

I wanted to coach myself for my 2024 season, and it was a great decision. It wasn’t perfect, there was ups and downs but full control, I leaned a ton, I had fun with my plan and diet, and regardless of wether I was at my best or not it was a priceless experience and I’ll 100% do it again when I next get the itch. You just have to be careful
Not to get into your own head and don’t listen to others opinions it’s your prep and you need to call the shots otherwise you end up blaming others and disregarding your own instincts

[Sasan Heirati]

Full plan update – 5 weeks out from the Mr Olympia

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

Train- 50 carbs

Meal 2
70g whey
150g oats
100g honey

Meal 3
225g chicken

Meal 4
225g beef

Meal 5
90 whey
50g nut butter

Rest day
Meal 1
3 whole eggs, 8 whites
200g oats
1 bagel

Meal 2
70g whey
150g oats

Meal 3
225g chicken
Veg

Meal 4
225g beef
Veg

Meal 5
90 whey
50g nut butter

Cycle
900 test e
400 mast e
300 deca
250 tren e
100mg anadrol pre
50mg winny pre
1 adex Monday & Thursday
5iu gh bedtime

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

[Sasan Heirati]

Still 258 again today. Definitely a little harder though and staying big and full

Chris has added 30 minutes cardio on the next 2 days. Easy walk.

About time really lol time to give things a boost and maybe feel like I’m dieting somewhat 😀

Quality quad session today. Knees are feeling more and more sore now so playing with work sets / rest times / rep range / maybe throw in a super set to help reduce work set load a touch but still stay heavy as I can

TREN E also upped from 150 to 250mg weekly

Quads and abs
Hammer str leg ext 2 x 8-12
Leg press 2 x 10-15
Sled press super set with lunge walk 2 x 6-10
Life fitness leg etc 2 x 20
Rope AB crunches 3 x 10-20

[Sasan Heirati]

Everyone will be different with where their “sweet spot” is as well as what they can tolerate up to. If you really need to up dosages then increase by 100-200mg and re do bloods to see where you are and re evaluate : )

[Sasan Heirati]

258 again so holding well. Definitely leaner at the moment. And expectedly so since appetite and tiredness have both crept up quite fast last 2 days. And I love it! This is where I know things are moving faster

Chris is happy said I look leaner. No changes to the plan

He wants pics at the gym tomorrow to get a better idea of fullness.

And he said he might had some Cardio.

But not changes for now/

I feel great. Tired but GREAT

Today’s season was very good,

Chest delts triceps calves
Standing calf raises 3 x 6-15
Flat bench 2 x 8-12
Incline hammer 2 x 8-12
Pec dec machine 2 x 8-12
Db side laterals 3 x 8-15
Single arm tricep push downs 4 x 6-10

[Sasan Heirati]

I don’t bother with it. It have enough fats on to make sure fulness holds but I don’t see fat loading being that effective.

[Sasan Heirati]

258.5 today so down a couple lbs after yesterdays rest day. Chris is happy with today’s pics. Checking in again tomorrow

Still on the 480g carb menu.

Performance in the gym definitely taking a hit. So going to reduce volume a touch more. Might even go to single body part on some days to reduce the overall load.

I’ll take it day by day at this point. Today was back. I added deadlifts , as I am thinking of going back to just one leg day and having a mid week rest day

I also didn’t to biceps today due to forearm pain. No traps either

Otherwise all good in the hood : D

Back and abs
Neutral pull ups 2 x 5-8
Seated low row 2 x 6-10
Hammer str chest support row 1 x 10
Hammer str single low row 1 x 8
Hammer str pull dns under hand 2 x 6-10
Deadlifts 2 x 6-8
Ab rope crunches 3 x 12-20

[Sasan Heirati]

260.2 today so creeping back down now. Feel leaner today. Rest day with 270g carbs total today.

Today’s rest day will be low activity. Which will probably benefit me more at this point. Will still go out for a walk or coffee with my family to get the boys / dog out the house.

Other than that, client emails, meals and maybe a nap somewhere.

I think I’ll give the McLaren a rest too. I’ve clocked 3k miles in 3 months already , need to chill so I have decent options when I want to upgrade haha

Hope everyone has a great Sunday

[Sasan Heirati]

So 5 weeks 6 days out from Olympia finals today. I’m 261 , weight has spiked up last 2 days.

Chris has cut food so we are now on the 480g carb menu instead of the 600g.

A much easier amount to get down. A bit crazy that I’m still over 260 lbs inside 6 weeks out.

Body feels quite battered right now. It was harder to have a quality session today. My chest / delts feel very tight too Rest day tomorrow , then Monday I’ll asses how I feel, then it not much improvement I’m going to either decrease training
Volume or add a mid week rest day to go back to a 5 day split

Between pray was hamstring and glutes, I don’t do RDL’s since I didn’t have much in me.

Hamstring and glutes
Laying ham curls 2 x 6-12
Seated ham curls 2 x 6-10
Wide stance leg press 2 x 8-12
Adductors 1 x 12
Abductors 1 x 15

[Sasan Heirati]

258.5 today up just over a lb after the high day. I feel fuller than just 1 lb though for sure. And back training felt amazing too. The pump was crazy and I felt big

Back to the 600g carb menu today. And it’s welcomed lol. This amount is so easy at this point.

So hopefully I’ll tighten up some more over the next couple days. See what Chris says , he’s happy with today’s shots. I check in again tomorrow

Back day no 2 , focusing on lats , rear delts and biceps went really well. Strength up.

Lats, rear delts, biceps
Single Cable pull downs 1 x 10
Db here bench rows 2 x 6-10
Hammer strength lat pull down 2 x 6-8
Single arm low row 2 x 8-12
Reverse pec dec 2 x 10-15
Seated machine bicep curls 2 x 6-8

[Sasan Heirati]

That’s NOT me craving ^^

[Sasan Heirati]

270.2 today so back down to baseline.

1000g carb day going well. Had a fantastic quad session. Heavier then ever and knee’s were behaving well again. I’m on a run. Low volume is winning for me right now

Body heat is super high with these carbs but it’s all good and expected. I feel fuller this high day but I feel I’m still burning through the food very fast

This is where I’d personally use a cheat meal to feel this kind of metabolism but Chris is the boss. And that’s got me craving anything cos I’m not hungry one bit. Infact I’d love less food haha

Quads and abs
Hammer strength leg ext 3 x 9-15
Leg press 3 x 7-12
Single leg press 2 x 8-12
Leg extensions 2 x 20
Ab rope crunches 3 x 8-15