[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

[Sasan Heirati]

266 today. So weight staying high. I feel big. Hopefully I’ve managed to add some fulness / size during this tiny rebound. We’ll see

Hams and glutes today felt awesome. Absolutely zero complaints. Strength is up , endurance is high and pumps are crazy.

I must sound like a a broken record but I’m very happy with how things are going right now

I check in with Chris again tomorrow.
Tomorrow is also a rest day , much needed one , body feel beat up!

Hams and glutes
Seated ham curls 2 x 6-10
Kick back machine 1 x 8-10
Standing ham curls 2 x 8-12
Rdl 1 x 10
Wide stance leg press 1 x 12
Adductors 2 x 8-12
Abductors 2 x 10-15

[Sasan Heirati]

Weight up to 266.5 today

Chris is happy with the look, I’m fuller and a little tighter. No changes to the plan for now

Training still feels amazing. Crazy pumps, and strength is still climbing. Push day today and I really enjoyed it.

Happy Chris. Happy Sas.

Push + calves
Seated toe leg press 3 x 6-12
Incline smith 2 x 8-10
Seated pec dec 2 x 6-10
Seated flat press 1 x 10
Dip machine 1 x 12
Db side laterals 4 x 6-12
Cable push downs triceps 2 x 10-15
Single cable extensions 2 x 8-12
Overhead cable extensions 2 x 10-15

[Sasan Heirati]

265 today , but feel fuller as well as tighter. Less bloat ; more density : D

Today was lats, rear delts, side delts and biceps with some abs

Sending Chris pics tomorrow see what he thinks

I feel awesome strong full and motivated. The thought of doing the Olympia is just so cool. No stress, just fun and hard work

Pull and Abs
Assisted pull ups 2 x 6-8
Seated low row 2 x 8-10
Single arm pull downs 1 x 8
Double arm pull does. 1 x 7
Db side laterals 2 x 6-10
Cable rear delt pulls 2 x 8-12
Db rear delt pulls over bench 2 x 8-10
Barbel curls 4 x 6-10
Ab crunch mqchine 4 x 8-12

[Sasan Heirati]

Diet , cycle, training split
11 weeks out

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
225g chicken
200g rice

Meal 4
225g chicken
200g rice

Meal 5
90 whey
50g nut butter

Cycle
900 test e
400 mast e
300 deca
50mg anadrol pre
0.5 adex Monday & Thursday
5iu gh bedtime

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

[Sasan Heirati]

265 lbs today – 11 weeks 2 days out.
Chris hasn’t changed much. I adjusted my cycle 3 days ago on shot day, I reduced deca by 300 and added 400 mast . Also added 50mg anadrol on training days

Otherwise he’s kept things the same , checking again in 2 days

I’ll post my diet and cycle as well as my current split in the next post.

Quads today felt ok, left knee patella tendinitis is really bad right now so training quads isn’t very fun. Light , high reps, boring , but needs must

Quads and abs
Leg extensions 5 x 15-20
Leg press 3 x 6-20
Single leg press 4 x 6-12
Leg extending different angle 3 x 8-12
Rope crunches 4 x 10-20

[Sasan Heirati]

263 today so dipped a bit. Which is ok. Less junk food : D

I’ll be sending pics and weight to my coach Chris Aceto in the next 2 days so will keep you guys posted on what he says / changes

Push today turned into just chest. Meh, elbow pain is pissing me off and my right shoulder injury flared and I couldn’t do side delts

Left knee is in a lot of pain too

I will most likely move back to single body part split any day now. I just know that training better, and to be honest I’m getting little bored. I knew it wouldn’t take long lol

Benefits of PPL have been amazing. So I’m gonna mix some of my tactics into what I continue doing. Like volume will be kept low, warm up / feeder sets will be lower reps , work sets will be harder etc

Chest and calves
Standing calf raises 3 x 8-12
Seated flat press 2 x 6-10
Incline db press 2 x 8-10
Cable fly 2 x 6-10
Dip machine 2 x 8-12

[Sasan Heirati]

On paper this looks fine buddy. In reality these numbers can / should be ready to change depending on how you’re progressing. It’s not a linear graph so just be ready for things to vary week to week and more so be ready to change your plan as often as you need to.

1 lbs gain per week
2 lbs loss per week
Both are good (again on paper)

So keep going and be ready to constantly evaluate how you’re doing on all variables

[Sasan Heirati]

I train alone and prefer it this way. I’ve had partners in the past and they do have benefits if it’s the right person, but overall I just zone into my training better when it’s just me.

[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