[Sasan Heirati]

262 today. Up again. 15.3 weeks out from the Olympia

Feel big. Feel strong. Feel great.

Nightly off plan is still in. Might move it to every other night soon when / if I get closer to 270

Still decent condition. No shredded at all but lean . Swole lean lol

Legs today
Laying curls 1 x 17
Leg press 2 x 9-15
Seated curls 2 x 10-12
Leg extensions 4 x 15-20
Wide stance leg press 2 x 6-10
Adductors 1 x 15

[Sasan Heirati]

I’ve seen great back growth in the with no barbell row work. T bar , especially supported variant as Marc says is a great swap

[Sasan Heirati]

260 lbs today so up again . Definitely not peeeeled anymore : D but right where I wait to be. Strength in the gym increasing fast and I feel bigger and heavier

Cycle went up yesterday

Contemplating adding anadrol back too. We’ll see

Push day today. Felt amazing. Strong and confident under the weights

Standing calf raises 3 x 8-15
Seated flat press 2 x 6-10
Incline db 2 x 8-12
Decline pec dec 1 x 12
Db side laterals 4 x 8-12
Rope extensions 2 x 10-15
ISO cable extensions 2 x 10-15

[Sasan Heirati]

Hey Sas, when ur setting up these macros both in this new diet and in prep are they just from direct sources or everything?

I.e is the protein 400P of just direct

Yes direct usually buddy.[/quote]

Thanks for the reply man!

just a follow up question, so if your tracking direct carbs and your swapping out lets say 100g carbs from oats for 100g carbs from bread

are you going to replace the lost calories from the oats from trace protein and fats?

adding some dietary fats to make up for the healthy fats your losing from oats?

keep up the good work big man, roll on the O!

[/quote]
Yeah I would make up the difference if it’s a significant amount for sure mate

And thank you!

[Sasan Heirati]

Reduce overall work set volume. Or take 2 extras rest days to allow recovery to comeback .

[Sasan Heirati]

258 today. 20 lbs over stage weight and feel awesome

Very strong pull session today as predicted. The low volume stuff is working a treat. Joints feel on the limit but just recovering, strength flying up every session, and weight going up. Appetite is high too. Sleep also = perfect

Zero complaints

Pull
Rope crunches for abs 3 x 10-20
Straight arm pull downs 1 x 12
Hammer iso pull downs 2 x 8/9
RDL for back 1 x 8
Seated low row 2 x 10-12
Db shrugs 2 x 12-15
High preacher curls 3 x 6-10

[Sasan Heirati]

Rest day Today. Weight up to 254 so climbing nicely.

A day of food at my mums house today. Sooooo much food : D all the Persian good stuff

Deca goes up today. 1200 Deca, 150 test , 5iu gh

Test will go high if I feel I need it to

Tomorrow is pull day. And man am I fired up to life hard and heavy.

I’m so determined to make improvements before the Olympia

My back will be wider , will be thicker, will be better. I know it …

Hope everyone has had a heat weekend so far

Have a strong feeling this about to be a hell of a rebound to watch. Very curious to see how you look/feel on this [/quote]
I agree, I’ll post pics on my IG soon : ) so far I feel amazing.

[Sasan Heirati]

Rest day Today. Weight up to 254 so climbing nicely.

A day of food at my mums house today. Sooooo much food : D all the Persian good stuff

Deca goes up today. 1200 Deca, 150 test , 5iu gh

Test will go high if I feel I need it to

Tomorrow is pull day. And man am I fired up to life hard and heavy.

I’m so determined to make improvements before the Olympia

My back will be wider , will be thicker, will be better. I know it …

Hope everyone has had a heat weekend so far

[Sasan Heirati]

Hey Sas, when ur setting up these macros both in this new diet and in prep are they just from direct sources or everything?

I.e is the protein 400P of just direct

Yes direct usually buddy.

[Sasan Heirati]

Legs yesterday , woke up 252 so shot up after an awesome pizza cheat meal the night before haha

But today dropped back to 247.

I’m actually not fussed at about gaining a lot of weight fast as long as my appetite is ok. I have 6-7 weeks to try gain some tissue…. And I want to make obvious improvements when I step on the O stage

So frankly I really don’t care about getting sloppy / fat because I don’t I will even if it tried, and if I do gain fat, I know

I can strip it all off in less than 8 weeks. But as a result off have more size FOR SURE

So for now it’s eat as much as I can (quality food) and try get super strong with low volume training

This right now feels like the right direction.

This weekend deca will go in at 1200. Test stays at 150

I might bump gh up to 10iu maybe have 2 days off it per week.

But not decided on the gh yet

Insulin will be novorapid , 10-15iu with meal 1, then later on maybe another shot with meal 3 as weight gain slows

I might add anadrol too to meal 1.

It’s all systems go. I’ve had a fantastic season so far, I’m not slowing down now

Legs yesterday

Laying curls 1 x 15

Seated curls 2 x 12

RDL 1 x 8

Leg extensions 3 x 12-15

Leg press 1 x 15

Push today

Close grip seated press 1 x 10

Incline smith 1 x 12

Seated pec dec 1 x 15

V bar tricep push down 1 x 10

Single arm tri extensions 2 x 10-15

Db side laterals 3 x 15-20

Calves standing raises 3 x 6-12

and how come you go straight into rebound with the test/deca cycle? Why not do trt health phase since your post show ? [/quote]
Because I’m 16 weeks out from the biggest bodybuilding show on the planet, it’s not a regional… I can trt after that : )

[Sasan Heirati]

Whats the reason for the lower volume than before? Is it just because you need to recover a bit after now?

Yes recovery. Also I want to try getting stronger , hitting everything more frequently whilst I’m rebounding

[Sasan Heirati]

As Louis says, add them , see if you can recover from them and progress them.
Anything can be added as mentioned. As long as you feel confident with the movement and practice great form

[Sasan Heirati]

Legs yesterday , woke up 252 so shot up after an awesome pizza cheat meal the night before haha

But today dropped back to 247.

I’m actually not fussed at about gaining a lot of weight fast as long as my appetite is ok. I have 6-7 weeks to try gain some tissue…. And I want to make obvious improvements when I step on the O stage

So frankly I really don’t care about getting sloppy / fat because I don’t I will even if it tried, and if I do gain fat, I know
I can strip it all off in less than 8 weeks. But as a result off have more size FOR SURE

So for now it’s eat as much as I can (quality food) and try get super strong with low volume training

This right now feels like the right direction.

This weekend deca will go in at 1200. Test stays at 150
I might bump gh up to 10iu maybe have 2 days off it per week.
But not decided on the gh yet

Insulin will be novorapid , 10-15iu with meal 1, then later on maybe another shot with meal 3 as weight gain slows

I might add anadrol too to meal 1.

It’s all systems go. I’ve had a fantastic season so far, I’m not slowing down now

Legs yesterday
Laying curls 1 x 15
Seated curls 2 x 12
RDL 1 x 8
Leg extensions 3 x 12-15
Leg press 1 x 15

Push today
Close grip seated press 1 x 10
Incline smith 1 x 12
Seated pec dec 1 x 15
V bar tricep push down 1 x 10
Single arm tri extensions 2 x 10-15
Db side laterals 3 x 15-20
Calves standing raises 3 x 6-12

[Sasan Heirati]

Pull day (bet you never thought you’d read me write that haha) well with me you ever know 😉

Food is higher. Coaching myself for now. Will move back over to Chris when I start to cut. But next 6-8 weeks I’ll be in grow mode

For now I’ll write the macros in hitting because I’m varying my foods sometimes to have a break from that monotonous prep mindset / food.

Diet

400p, 700c, 70-80f

PLUS if I fancy 1 cheat meal at the end of the day, I will have it. So macros will go higher on those days

Cycle – (also trying something different after bouncing ideas off both JP and Broderick Chavez) so after a small TRT rest period I’ll move to low – medium rest with HIGH deca

Noticed and spoke to some BIG Persian bodybuilders (and JP) seem to respond well to this approach when growing so I’m gonna try it

Again….i might revert back to higher rest lower anabolics if I don’t like how this feels / looks etc

For now :-

300 test

5iu gh

Pull

Hammer pull downs 1 x 8

Hammer rows 1 x 9/10

ISO pull downs 1 x 12

Single arm hammer rows 1 x 10/9

Machine high Preacher curls 2 x 8-12

Db hammers 1 x 12

Shrugs machine 2 x 10-12

Abs rope crunches 3 x 7-15

Will you add like a ai for this cycle because of the deca ? Because of the e2/prolactin, etc [/quote]
No, test is low so i don’t see the need for an ai BUT I will add some in if I feel I need it

[Sasan Heirati]

As Jordan says don’t do anything that causes issues. You can do any variation of leg presses / machines etc…. Depends what’s at your gym . Or yes do more leg press sets maybe vary your foot positioning