[Sasan Heirati]

Legs today was poor, not even worth writing it. I did 2 ham movements , 1 trap var RDL, 5 sets of leg extensions light and abductors. Fridays festival of speed coupled with this heat has totally drained me. Should have really rested

See how I feel in the morning , maybe rest tomorrow

Cycle CHANGE I’ll be bring deca down and test back up. High deca is great in terms of fulness and strength, but I just have zero motivation outside of the gym lol. I don’t mind it like I can live with it, but I just prefer the feeling of higher test

Cycle will go to
900 test
600 deca
5iu gh

Till I start tue Olympia prep

[Sasan Heirati]

Very fun rest day yesterday. Goodwood festival of speed was amazing.

267 today so held really well.

I’m looking forward to dieting now with this heat making me feel very uncomfortable lol

So push day today felt great, lot of road trip snacks / food yesterday left me feeling vert full and strong today.

Aim is to try stay between 265-270 this week then start cutting for the Olympia.

Excited to see what improvements over in a very short time

Push
Seated calf toe press 4 x 8-15
Seated flat press 1 x 8
Seated pec dec 1 x 12
Incline smith 2 x 8-12
Single arm tri push downs 2 x 10-15
Ez bar overhead extentions 4 x 12-20
Db side laterals 3 x 6-10

[Sasan Heirati]

Awesome back session yesterday. 2 back day of the week focusing more on lats with machine work, rear delts and biceps. Abs too

266 today so weight is up. Body wants to grow.

13 weeks out from the OLYMPIA pre judging today.

Today is a rest day. McLaren gave me tickets to the Goodwood festival of speed so I’ve come down south with my Mrs. Always wanted to go to this show so can’t wait to see it . It’ll be fun

It’s over 30 decrees Celsius though so I might melt hahaha

Back 2
Single arm cable pull down 1 x 6-8
Close grip pull ups 2 x 6-18
Low row machine 1 x 10
Hammer strength pull down 2 x 8-12
Db high row over bench 2 x 6-10
Bicep machine curls 4 x 6-10
Ab crunch machine 3 x 8-15

[Sasan Heirati]

Leg day today was superb. Even with a slightly sore left knee I managed to have a really good session

One of those sessions where I could fully feel every single rep and contraction so so well. Think just a combination of high food, high deca , relaxed mental state, good sleep, and the thought of the OLYMPIA weekend. Just has me fired up every time I get in the gym

Another 1.5-2 weeks of this then I will start the cut

Legs
Laying ham curls 1 x 12
Seated ham curls 1 x 6
Leg press 2 x 6-10
Leg extensions 3 x 6-12
Adductors 1 x 8-12

[Sasan Heirati]

If I was you I’d definitely wait. Wait till carbs are a lot higher than this mate. You don’t need it yet. Your body is capable enough at this point

[Sasan Heirati]

262 again today, chest day with some side delts thrown in. Left triceps due to elbow pain. Will do an arm day

Split might move to — back , chest , legs , arms … repeat with rest whenever I need it.

Delts will get sprinkled over back and chest days

Diet right now is roughly
400g protein, 750g carbs, 125g fats

Feel fluffy! But big and strong. And being 13 weeks out this weekend, fluffy big strong = crazy peeled by show day 😉

[Sasan Heirati]

Hey sas just a question, how do you progress lifts? Do you remember mentally what you hit last workout

I wanna ditch a log book but I don’t know how to haha

I progress a couple main lifts , it’s hard to forget if it’s just a few. But for the most part I do by feel on the day and just go as hard a so can , most I can push my body in that moment instead of comparing it to previous sessions

Now I’m not saying this is the best way. But it was and will still work, and I just find logging everything I do boring. I just don’t find it fun. [/quote]

Hey sas thank you! I to find logging boring, I had taken a break from lifting like 6 months because I was stuck logging, following a training plan, meal plan and I get mentally sick of it and hated it, I’m lifestyle so I want it to be fun

So i appreciate the insight of how you train! Switching to bro split definitely made it more fun for me, still hate log booking haha[/quote]
Enjoying your training is a huuuge component to bodybuilding mate. Even at my level I need to enjoy what I’m
Doing so I can do it well. There’s so many ways to train and build muscle , logging is one of many. Don’t ever do something that isn’t fun to you especially when it’s a hobby / lifestyle 🙂

[Sasan Heirati]

262 and holding nicely here. As mentioned I’d like to hover spring 260-265 till I start cutting. But if it goes higher without be getting more uncomfortable that’s ok

Back day today. Felt super

Not sure I like the higher deca low test , mentally anyway. I just feel like a robot in monotonous default mode with no feeling hahah

Might gonna creep test up. I can handle to estrogen (Infact I like it) as long as I’m not fat I like higher test.

Back end of an off season when things get fluffier is where I’ll maybe lower test

Anyway I’m still deciding

Safe to say the VIOGEN deca is strong
Just like the rest of their range . I’m very full round and strong in every lift right now

Back traps biceps abs
Close grip assisted pull ups 2 x 8-10
Hammer pull downs iso 2 x 6-8
Seated cable wide grip row 1 x 9
Hammer chest supported rows 1 x 8
Hammer iso rows 1 x 10
Machine shrugs 2 x 8–10
Machine elbow supported bicep curls 4 x 6-10
Rope crunches 3 x 8-15

[Sasan Heirati]

Hey sas just a question, how do you progress lifts? Do you remember mentally what you hit last workout

I wanna ditch a log book but I don’t know how to haha

I progress a couple main lifts , it’s hard to forget if it’s just a few. But for the most part I do by feel on the day and just go as hard a so can , most I can push my body in that moment instead of comparing it to previous sessions

Now I’m not saying this is the best way. But it was and will still work, and I just find logging everything I do boring. I just don’t find it fun.

[Sasan Heirati]

262 today much better weight for now. Rest day today, not much work on either for a change so made sure I spent most of the day with my kids and Mrs. And dog of course.

Went out to some shops, had burritos for lunch and came home relaxed with some desert.

Took the McLaren out for a blast too this evening. What a car, pure therapy for me

Tomorrow is back day , hope everyone is having a great weekend so far

[Sasan Heirati]

265 today. Was supposed to
Be legs but my left knee had different ideas lol. Was very sore so did hams and glutes instead

Decent session. But felt very tired so should have just taken a rest day

Rest day tomorrow

Family meal. Then likely then things up a bit as of Monday

[Sasan Heirati]

14 weeks out from the Mr Olympia pre judging.

2 more weeks of eating up, then I’ll hand the reigns back over to Chris so I can switch my brain off and he can get me peeeled.

Push today felt great: strength up again. Felt big. Felt full.

I’ve move 1.5iu of my gh to pre workout , just as an experiment to see if it changes anything. Not sure I get any different other then I felt door sleepy after training which would have been ok if I had time to nap lol

Food is high.

Cycle

300 test

1400 deca

50mg anadrol pre

1.5 gh pre workout

3.5 gh before bed

Push

Calf toe press 3 x 8-15

Incline smith press 2 x 6-10

Flat seated press 2 x 8

Dip machine 2 x 10-15

Decline pec dec 1 x 10

Cable tricep push downs 2 x 8-12

Cable underhand extensions 2 x 8-12

Close grip barbel bench light 3 x 10-20

Db side laterals 3 x 6-10

Sasan with moderate test at 300 , you can handle normally so high deca at 1400 per week ? ( without caber and AI ) ?or you will keep it for some weeks and after will change it ?[/quote]
I feel fine on 300 test 1400 deca right now. Don’t need any AI. Never used caber in my life

[Sasan Heirati]

14 weeks out from the Mr Olympia pre judging.

2 more weeks of eating up, then I’ll hand the reigns back over to Chris so I can switch my brain off and he can get me peeeled.

Push today felt great: strength up again. Felt big. Felt full.

I’ve move 1.5iu of my gh to pre workout , just as an experiment to see if it changes anything. Not sure I get any different other then I felt door sleepy after training which would have been ok if I had time to nap lol

Food is high.

Cycle

300 test

1400 deca

50mg anadrol pre

1.5 gh pre workout

3.5 gh before bed

Push

Calf toe press 3 x 8-15

Incline smith press 2 x 6-10

Flat seated press 2 x 8

Dip machine 2 x 10-15

Decline pec dec 1 x 10

Cable tricep push downs 2 x 8-12

Cable underhand extensions 2 x 8-12

Close grip barbel bench light 3 x 10-20

Db side laterals 3 x 6-10

Do you let Chris know what you’re currently eating or do you just send pictures and he’ll give you a diet based on that?

[/quote]
When I let Chris take over again I’ll tell him what I’m eating yes and he usually either has me continue the same or makes a couple small changes. But doesn’t write me a new diet or anything , unless mine is shockingly bad lol but it’s not

[Sasan Heirati]

14 weeks out from the Mr Olympia pre judging.

2 more weeks of eating up, then I’ll hand the reigns back over to Chris so I can switch my brain off and he can get me peeeled.

Push today felt great: strength up again. Felt big. Felt full.

I’ve move 1.5iu of my gh to pre workout , just as an experiment to see if it changes anything. Not sure I get any different other then I felt door sleepy after training which would have been ok if I had time to nap lol

Food is high.

Cycle
300 test
1400 deca
50mg anadrol pre
1.5 gh pre workout
3.5 gh before bed

Push
Calf toe press 3 x 8-15
Incline smith press 2 x 6-10
Flat seated press 2 x 8
Dip machine 2 x 10-15
Decline pec dec 1 x 10
Cable tricep push downs 2 x 8-12
Cable underhand extensions 2 x 8-12
Close grip barbel bench light 3 x 10-20
Db side laterals 3 x 6-10

[Sasan Heirati]

Pull 2 today. Lat and bicep focused. So lot less thickness work

262 so nice and full. And felt strong with it too.

Really enjoying training right now

Definitely love the strength boost off the deca

I think I prefer how high test makes me feel (and look when lean) but I like how deca makes me look when food is high. High test in prep, high deca off season … maybe

Pull 2
Straight arm pull overs 1 x 8
Single arm cable pull downs 2 x 8-10
Seated chest supported low row 1 x 10
Hammer strength pull downs 1 x 8
Hammer strength rows 1 x 9
“ “ single arm rows 1 x 10
Cable shrugs 2 x 10-15
Machine strict bi girls 5 x 6-12
Rope crunches 3 x 8-15