[Sasan Heirati]

A pull down will hit a back different compared to a row. I’d have both ideally

[Sasan Heirati]

268 today back up a couple lbs. Feel great to be honest. Minimal water retention, but feel full and strong.

I will be ramping up food any day now to gain some more fulness/ size leading into prep

I might add 50mg anadrol pre workout foo to boost. I like the injectable where they are. I can fit them all into two shots. So keeping sure irritation low

VIOGEN have fully restocked on
Masteron enanthate so I’ll be stocking up for my contest season.

Tonight is off plan, I’ll be getting a steak fillet and rice with a giant side of chicken toast from the Chinese here.

My waist has never looked this small at this body weight. Shoulder arms and chest are very round and full and so are quads

I’m excited to see how I look on stage this year

Great delts and traps session today. Zero complains

Delts traps abs
Smith upright row 4 x 6-12
Smith shrugs 4 x 6-10
Db side laterals single arm 4 x 8-12
Reverse cable fly 4 x 8-12
Face pulls 4 x 10-15
Rope ab crunches 6 x 10-30

[Sasan Heirati]

266 today. Drop after rest day which is fine. So the dreaded leg day today (due to my bad knee) BUT it was better then expected

Still not 100% but I managed to load the leg extension and smith squat more this week. About 70% of max so I’m happy with this

Awesome pump, high volume session to make up for the lack of loads

Regular diet today , should see weight go back up tomorrow but if it does I’ll throw in a high / cheat day to give things a bump

Overall feeling good. Big and lean.

And also healthier. Will email Aceto soon to see if he wants me to pull down the drugs more before prep:

Will keep you all posted

Legs
Kick back machine 3 x 8-12
Abductors 3 x 8-12
Laying ham curls 3 x 6-10
Seated leg curls 2 x 8-12
Leg extensions 5 x 15-30
Smith squat 4 x 6-10
Adductors 3 x 6-10

[Sasan Heirati]

Obvs if weight drops all of sudden; don’t a week. If appetite is raging and you’re staying extremely lean but gaining weight slowly, it’s ok to
Add small amounts of food here too

[Sasan Heirati]

Similar to what Hilly says. I like to see the body hold steady for at least a week before increasing calories.

[Sasan Heirati]

Paracetamol + ibuprofen, then a warm towel pressed gently on it when I’m relaxing in the evening. Helps me a lot

[Sasan Heirati]

268 today. Rest day. Much needed. Had a 1.5 hour sleep midday today to really try nail recovery. Especially since it’s leg day tomorrow

Heavier body weight demands way more recovery time compared to lighter / leaner contest prep.

Food the same today just less on carbs.

Rest day food I tend to bring carbs from the usual 700 down to 400 max. If I get hungry I snack on cashews / almonds. But that’s me as I know my body will use it up. And if I start to feel hungry on a rest day , I know for sure my body weight will
Tank the next day

Off plan meal tonight — beef stew with white and brown bread rolls. So not much of a cheat but also not on the plan.

This is to fuel tomorrows leg day

Hope everyone is having a great week so far

[Sasan Heirati]

270 today. Sitting and marinading here for now. I’m happy getting into this weight and getting comfortable here before I either push up a bit more or just hold till I pass things over to
Chris

Getting excited to get out there and compete this year. I enjoyed traveling and meeting different people in different countries. Never used to appreciate that side of this game when I was younger.

Big chest day today. Even though I’m not aiming for strength , it’s definitely back up to all time highs. With decent volume and pace too (rest between sets )

Today my appetite is a little better than yesterday too. Unsure why but I’ll take it

Sometimes simply staying put / maintaining weight etc / or “marinading” as I say just helps the body and its metabolism / appetite catch up at some point

Very happy right now

Food – 350p 700c 120f
Cycle – 1200 test; 600 eq, 15 gh
Peptides – klow, mot c , slu

Chest and calves
Standing calf raises 4 x 8-15
Flat smith press 2 x 5-10
Incline machine 2 x 10-12
Flat machine press 2 x 10-12
Seated pec dec 2 x 10-12
Cable fly , high 3 x 10-15

[Sasan Heirati]

270 today. Back day. Great day.

Felt big full and strong during training.

Appetite is down. Before meal 1 I’m great: after that it’s a struggle all day:

But I’m ok with forcing it. I’m not fat, not toxic, not unhealthy, not eating too much junk, and I feel great in the as well as growing so I’ll put up with the force feeding.

No one got big big being hungry. That’s a fact haha

Back and abs
Rope crunches 4 x 15-20
Wide grip pull downs 2 x 8-10
Seated cable row 2 x 6-10
Under h hammer tow 2 x 8-10
Db row 2 x 8-10
Assisted pull ups 4 x 8-12

[Sasan Heirati]

Personally I haven’t used their glutathione.
But I do know glutathione powder is just as effective. You don’t need to inject it

[Sasan Heirati]

It can be different reasons. Could be rest / recovery , maybe you need more food ( if you’re trying to grow)
Maybe you need more rest
Maybe your volume is too high.
Couple be insufficient supplements…. We would need more information buddy

[Sasan Heirati]

No. If there’s any interference it’ll be insignificant buddy

[Sasan Heirati]

269 today. Rest day , been a nice day dis some work but mostly spent it with family. Had a big 2 hour nap midday which was needed big time lol was yawning all morning

Nothing exciting to report

I’m ready to hit some hard training sessions now I’m back up to speed and feeling pretty good mostly

No changes to the plan yet , see how things feel and look over the next 2 days then re evaluate the diet and cycle

Hope everyone is well 🙂

[Sasan Heirati]

270 today. It’s felt way too easy getting to this weight lol. Not complaining.

FIBO is 13 weeks away. If I hold 270
At this condition , I’ll only need 8-10
Weeks to get stage ready. So I’ll email Chris at the end of this month and get prep started

For now I’m happy growing. Off season hasn’t been as long as I initially planned but with my friend passing away, I don’t actually care for getting any heavier and risking more. For what ? An extra 2 lbs of muscle ? I’ll get to the O with how I looked last year AND STILL I know I have been able to gain size with how I’ve pushed things anyway. So I’m in a great place either way

Arm day today. Then went for a five guys with my Mrs and 2 sons afterwards. Huge popular shopping
Center here called the Trafford Center for those of you who didn’t know. Opened when I was 11-12. Great place everything under one roof. Lots to choose from food wise

Five guys burger HIT THE SPOT. Wow
need a couple more before prep starts lol

Adds forearm work to arm day since mine have faded somewhat

Arms and calves
Donkey calf raises 5 x 8-20
Forearm curls cables 10 x 20
Cable high bicep curls 4 x 10-15
Db hammer curls 4 x 8-12
Machine preacher curls 4 x 8-12
Single arm cable tricep push downs 4 x 10-20
Ez bar overhead extensions 4 x 10-15
Skull crunchers 4 x 8-12
Dip machine 3 x 6-10

[Sasan Heirati]

It’s great when you feel amazing. But it’s easy to overdo it. You need to find a split / frequency / volume that you can recover nicely from to be able to give it 100% each session. BUT those days feel
Extra good, TRY NOT to just do more. Lift harder within your sets / exercises.

Your recovery capacity is like a battery charger, it has a capacity. Your drain yourself just enough each day so your recovery pack can recharge in time for tue next session. If you start draining yourself too much, battery won’t charge enough for the next session or maybe even the one after , then it holds you back from training as hard.

This can rapidly have a knock on effect and before you know it you’ve dig yourself a hole and just can’t make progress

Train harder not longer. More isn’t always better. Smarter is better