[Sasan Heirati]

I have really changed my don’t in 20 years. You have a very good physique so if you enjoy it, just keep going and progressing

[Sasan Heirati]

Arm day today. 275 still. Meh lol

So it was decent session, I did a lot of feeder sets for my first tricep movement which was close grip smith press due to elbow pain, this felt really good. Rest of the session was quite a bit lighter then usual thanks to said pain

But got a decent workout in still. Biceps felt really good!

I daily do a dip movement too , this is to overlap and bring some chest in, like a 2nd chest session. But the other gym I go to doesn’t have one

VIOGEN have send me my anabolics for next blast so I’m looking forward to that

Arms
Smith close grip bench x 3
Straight bar push downs x 4
Single arm extensions x 4
Straight bar bicep curls x 4
Single arm cable curls x 3
Rope hammers x 3

[Sasan Heirati]

Same weight again Today. Being a stubborn bitch lol

But I do feel fuller today so I think the weight gain will follow

Today was delts and traps but I also added some single arm lat pull downs to try make my lats grow faster

Had a really good season! Strength definitely at an all time high at the morning

Slow week but it’s ending well

Tonight off plan meal is jerk chicken and rice with cookies for desert
Nothing too crazy as I don’t want to kill my appetite

Delts, traps, lats , abs
Panatta side laterals 6 x 8-20
Smith uprights 3 x 8-12
Db side laterals 2 x 18
Reverse pec dec 3 x 10-18
Cable shrugs 4 x 8-12
Lat pulls single arms 4 x 6-12
Rope ab crunches 6 x 10-20

[Sasan Heirati]

I would first lower volume and / or add a
rest day somewhere first then reassess

[Sasan Heirati]

275 today again. Seems to like this weight. Something tells me to do a short tidy for 2-3 weeks but I’m gonna
Hold out for now

Insanely cool leg session today no idea where it came from but I felt amazing. Like a machine that could keep going.

One all out leg day again this week. I threw in glute bridges on the hammer strength and also rdl / stiff leg deads

Tonight will be a home cooked off plan meal like lasagne with cookies to bump
Calories up

It’s a good day today , definitely a win

Leg day
Laying ham curls x 3
Standing leg curls x 3
Seated leg curls x 2
Glute bridges x. 2
Stiff leg deads x 2
Leg extensions x 4
Hip press hammer strength x 3

[Sasan Heirati]

Agreed with kuba, daily shots, keeping steps higher , get a little fitter / leaner if need to. Add vital and love heart … If still high then check back here for more options

[Sasan Heirati]

Finally worked up the courage to weigh today… 275. So 5 lbs down from heaviest. I’ll get there. Slowly but I’ll get there lol

I’ve never been weight driven like this, but if I can get to 290 by January, and the hold till feb / March, I know that will translate to more muscle in stage

As long as I can stay healthy as possible and not let my gut blow. Which it feels like it’s constantly stretched out right now haha from the food

Last night had an off plan. KFC burger, fries, 3 chicken pieces, 3 cookies

Today was meant to be rest but I went in and did some abs and calves since I missed them last 2 days

Test at 500 now. Went to 400 and it just felt a little low.

I’ll hold 500 now run bloods in October then crank back up. But not as high as post Spain.

[Sasan Heirati]

I would personable go to 250 test to boost metabolism , recovery, strength etc add 20 minutes fasted cardio, diet wise start with 1-1.5g protein per lb of bodyweight , place 100g carbs at meals 1, pre and post, pro – veg at other meals, training hard, and see how you get on after a week then adjust things if you need to

[Sasan Heirati]

Cut it out completely for me. Makes no sense to give the body an extra drug to metabolise when there’s no use for it any more

[Sasan Heirati]

Still not weighed myself I literally feel lighter so gonna wait a few more days.

Travel wise I am at the TBJP stand at the 2bros British finals in October but that’s only a one day event and it’s not too far from me, but after that zero travel hopefully so I can just focus on growing for the rest of the year

Chest today went well! Can still feel the fatigue from the weekend but had a great season.

Food going in better now. I feel less “toxic” on cruise so me sleep is better and so is appetite. This reminds me why I usually just use 800/1200mg total in the off season , just allows me to eat and sleep better

Chest day
Flat hammer 4 x 6-12
Incline smith 4 x 6-10
Cable fly upper chest 4 x 8-12
Panatta lower chest fly 4 x 10-15

[Sasan Heirati]

I’ve had a few natural clients and same thing happened. Once I have them gaining some weight and on a decent amount of healthy days , things start improving. It happens at different rates for different people so yours might just take a little while longer

[Sasan Heirati]

I’m same as Jordan , sometimes when I get blood flowing and warmed up it’s good enough to train. Other times like right now it’s very bad so I lower do anything that uses my lower back. At home I’ll issue foam rollers massage gum
And stretch

[Sasan Heirati]

So back to routine today. I didn’t weight myself didn’t feel like it. Didn’t want to see a big weight loss lol as i always do after traveling

My lower back is in a bad way after the 10+ hours of driving, being stood up a lot and no having my own bed ; but none the less I had a really good back session

Focused more on lat work so my lower back doesn’t get worse. Lots of seated machine work

But I made it work!

Determined to get back to 280+ and stay there for rhe remainder of this cruise so when I blast I’ll be in the best starting point

[Sasan Heirati]

So day 2 of 2 in London today. Taken the whole weekend off training due to travel.
I’m here for the 2bros IFBB pro 2 day show as I also have a client in the 212 class today

When I travel at this weight I lose a good few lbs regardless of what I eat, so if I was to force myself to train I just don’t think it would benefit me

So I’ve decided to take travels days as rest if I can help it/ and it works well this way cos it gives my joints / cns etc a change recovery better therefore grow too.

Using this time to also take off gh , all my health supps (crazy I know lol) as I feel my internal organs get a break too as well as my gut from the lower calories

Driving home tonight so back to business tomorrow.

Definitely feeling the cruise dosages now as I am quite a lot more sore after workouts

So I might drop volume a touch

[Sasan Heirati]

276 today new high. Decided to take a rest day today

As my weight gets higher, my training gets either heavier / or higher in volume, and I get deeper into the off season then my body needs more rest.

Obviously to recover better (recovery a 280 lb body takes more energy then recovering a 230 lb body) , but also to make sure I am gaining weight without having to force an unrealistic amount of calories every day.

So I’ll most likely be moving from 6 days down to 5 days. BUT as always I’ll auto regulate. So it’s not set in stone

But today I could feel I need a rest for sure.

If I wake up tomorrow and feel the same I’ll take another rest. If I wake up raring to go then it’s leg day : D

Taking in less calories today. Give the gut a rest but also I’ve not been active at all.

But mum has cooked and brought round some Persian style chicken and rice so that’ll be a nice high calorie meal tonight

Hi Sas, do you have any problem with back pumps in the past? How do you fix them[/quote]

Yes I’ve had it before. So depends what it is. Sometimes it’s body weight / water weight going up too fast / calories up too fast so I would try and pull back for 2-3 days (or more) to let your body settle with the extra food / weight. AND do some walking during the day to get blood flowing AND strength your glutes hamstrings hip flexors and quads twice daily

Other is anabolics , maybe dbol / anadrol / dosage going fast. If it’s an oral then reduce or remove it for a few

This help?

[/quote]

Yea i think is More about mobility and maybe to strong lower back over core Muscle, so i started doing more core work[/quote]
Yes I always say every muscle needs to be strengthened. The chain needs every link to be as strong as eachother otherwise the balance is wrong