[Sasan Heirati]

258 today so dropped a few lbs after swapping my nightly cheat meal for beef and rice lol. But feels better

Legs today was good, started off ropy since my left knee is so bad right now, but after 2 hamstring movements and very light pump work on leg extensions it felt good enough to hit the leg press. I did super slow eccentric going deep with 2 second pauses in the stretch and powering up. This kept weight moderate so for to 350kg for a set of 8 at failure.

Feel like the annoying side of a rebound is subsiding now like cravings / bloat etc so that’s good

Starting to look forward to the O prep : D

Legs
Laying curls 1 x 14
Seated curls 1 x 7
Leg extensions 4 x 15-20 (light)
Leg press 1 x 8
Adductors 1 x 10
Abductors 1 x 12

[Sasan Heirati]

Push day today. And had it filmed for the site so I go over all the details and update my plans for those who are interested 🙂

Great session. Strength up again. Tricep work is really hard thanks to my elbow tendinitis but I’m trying my best

I’m fear in getting old man
Triceps and biceps where they just start to shrink and look shitty regardless of what I do hahaha we’ll see

265 today so going the reel in the calories a little today and tomorrow so I can get back to 260

14.5 weeks out from the big dance

Push
Standing calf raises 3 x 8-12
Seated flat chest press 1 x 6
Incline smith 1 x 6
Dip machine 1 x 12
Db side laterals 3 x 6-12
Bar push downs 3 x 8-12
Single cable extensions 3 x 8-15

[Sasan Heirati]

262 today. Another great session ticked off. Pull day, stronger on everything , by a pretty big margin.

It’s far too hot today lol I’m living on the tbjp clear isolate , it’s so tasty goes down a treat especially in the summer and when calories are high

Push tomorrow which is getting filmed for the site

Pull
Ab rope crunches 3 x 10-20
Straight arm pull overs 1 x 6
ISO understand pull downs 1 x 8
Cheat supported low row 1 x 10
Smith barbell row 1 x 8
Chest supported wide row 1 x 7
ISO low row 1 x 10
Machine shrugs 1 x 8
Preacher curls 4 x 6-10

[Sasan Heirati]

In my experience agree with Hilly. Not much will change if you increase this close, 6 weeks out yes, but not 3. I would just really dial things in using you diet now and get as dry hard tight as you can

[Sasan Heirati]

Down to 260 today rest day. Full day with the family so it’s been really nice

Quite a bit more tired than usual. So I
Might stick to 1 work set this coming week

Otherwise all
Good. Deel big.

So far, I like the high deca

[Sasan Heirati]

Need pics but generally if you can still pinch quite a bit of in your lower back and glutes (or your specific “stubborn” areas) then continue dieting a little longer. If skin is relatively thin all over then you should I be good to grow

I’d bring steps to 15k and take carbs to 250g, run this for 3-5 days and see how you get on. If weight starts to gain, hold it there , when weight gain stops reduce steps again and add another 50g carbs , repeat …

[Sasan Heirati]

262 today so holding around here which is what I want for now. Pushing much over this weight feels too uncomfortable. Once or I if I start to feel more comfortable/ harden up then I’ll push up again.

Today was meant to legs again. But my left knee has yeah quite sore so I did arms instead. Nothing heavy, more blood volume

When
Elbows felt a little sore today so need to make sure my joints don’t get worse. Maybe time to add a mid week rest day or reduce volume

Tomorrow is rest day. Which should help

[Sasan Heirati]

Are you still

Using vio gen sas ?

yes : )

[Sasan Heirati]

260 today, dropped some weight as planned. Feel more comfortable here. I think hovering 20-25 lbs above stage weight till pulling back down for the Olympia is about right , feels great / strong / big / not sloppy at all.

2nd push day went really well. Stronger every session. Aiming for maximum 2
Work sets per movement unless it’s calves , abs, side delts…

Very happy with things currently. 15 weeks out

Push
Standing calf raises 4 x 8-15
Incline smith chest press 2 x 6-10
Flat seated press 2 x 6-10
Seated pec dec 2 x 8-12
Db side laterals 4 x 8-12
Ez bar tricep push downs 2 x 8-12
Single arm cable extensions 2 x 8-15

[Sasan Heirati]

All is perfect my end , diet is going very well , I feel good , I have lowered my cals again since last diet change

I am just playing with how much test I can handle now as I get leaner , so bumping to 700 , I ran out of Winnie also and have a ton of anavsr so just doing 100 of that , makes no real diff at this stage

So full cycle now :

700 test

1400 primo

420 mast

100 anavar / day

7.2iu GH

Lowest weight I have hit is 114.7 , thah was with 350 test and 0 GH

I will be back at that weight with the additional in again in like a week ( 116 this morning) as that total adjustment over the last period has seen me go up 2-2.5kg , which is normal for me . I just have tk be lean enough to handle it and it look ok . I would say in a couple weeks when I get to 114kg , I will then definitely be able to handle that additional water and it only help the look . I will go a bit beyond that and then I want to bump the test again just to see and then also switch in a bit of tren and up the GH one more time to 10iu as I start to reverse back out .

I will update as I go . I am increasingly tempted to try the retatrutide also btw

I like this cycle : D

[Sasan Heirati]

For quad dominant pressing , feet lower & barrier works better for most people depending on your body type. Depth looks great

[Sasan Heirati]

265 today weight flying up this week. Feel bloated today so that’ll like drop a bit tomorrow scale back on my off plan tonight

Strength is absolutely flying too though so I kinda don’t want to slow this down.

I’ll most likely see how things go by end of this week then decide.

Safe to say this is craziest rebound I’ve ever had, not surprising after being in stage confirm for 12 or so weeks straight

2nd pull session of the week today focusing more on lats

Not sure if it’s the high deca or high food but joints feel amazing

Pull
Rope ab crunches 4 x 8-15
Single arm cable pull downs 2 x 6-10
Assisted pull ups 2 x 8-12
Chest supported low row 2 x 8-12
Chest supp hammer row 2 x 8-10
Chest supp iso hammer 1 x 12
Straight bar cable curls 2 x 6-10
Single preacher curls 2 x 6-10

[Sasan Heirati]

Hi Sas!

I remember you used to do some crazy volume like 20-28 sets a workout and now I see you switched to lower volume. Can you explain what’s the difference between these methods? Was the high volume more like Jay Cutler style where you pyramid the weight each set and take the last set to failure ? Thanks!

Yes exaclty that. My High volume workouts list have more “feeder sets” where reps stay between 8-12 or what ever range I decide. I can’t buildup as much strength here, more focus on accumulative volume / pump / lactic acid / metabolic fatigue etc …

Opposite to right now. I’ve always said I use all methods as and when I want to / feel like change

So yes right now focus is more of building all our strength , living heavy as I can with prefer form. So feeder sets become less / lower rep

[Sasan Heirati]

Test^

[Sasan Heirati]

Mostly fun / 1 rep strength rest. Not much benefit in terms of muscle building.