[Sasan Heirati]

Awesome back session today. My body is definitely liking the slightly lower volume (for me) at the moment. Definitely the strongest I’ve been all off season and nicely timed since since prep is starting

275 again today so still holding well, but I do feel bigger and heavier

Food going well appetite is still quite good but I’m definitely ready to start dating soon and get some hunger back but by no means on my force feeling

Which is totally different to 3 months ago when I was forced feeling badly the same amount of food so that’s progress.

I will be checking in with Chris tomorrow so I’ll let you guys know what he says. With Chris, you never know. Ha ha

Back and abs
Low row iso 3 x 6-10
Neutral pull twins 1 x8
Seated chest supported row 3 x 7-15
Close Underhand pull downs 3 x 6-10
Seated row 2 x 6-9
Wide grip pull down 1 x 15
Rope crunches kneeling 4 x 10-20

[Sasan Heirati]

Sunday rest day today. 275 again.

I’m going to check in with Chris in 2 days on Tuesday. So I guess that’ll be the start of “prep”

After I chat to him and decide exactly which show

I’d love to do Detroit pro too but that’s quite soon, maybe 8-10 weeks
Way. So might be a squeeze but I’ll see what Chris things

Just family time today. Walk, coffee, meals and a dominos cheat meal
Tonight

Hope every has had a great weekend

[Sasan Heirati]

Forgot to calf work

Standing calf raises 3 x 8-12
Donkey calf raises 3 x 10-20

[Sasan Heirati]

275 again today so holding well even after a rest day

Arms today went well with some added chest work in

My pressing is getting really strong at the moment which is always a good sign

I’m happy to send Chris Aceto my first check in tomorrow or Monday and see what he thinks, get the prep ball rolling so you are his weird and wonderful updates with my diet and cycle

As I get into the diet I’ll post my diet more often as it’ll be more specific

Arms and chest
Seated pec dec 2 x 6-10
Seated decline press 2 x 6-10
Incline seated press 2 x 8-12
Dip machine 4 x 8-20
Preacher curls 4 x 6-10
Db hammer curls 4 x 6-15

[Sasan Heirati]

Weight 275 today. Waaaay more comfortable than the 275 I hit during my rebound in the summer.

Not as lean. But that’s ok. This is just far the best I’ve been in any off season

Today was rest day so not much to report

Thinking of send Chris my first check in over the weekend either Sunday or Monday

I feel like choosing Pittsburg is a death wish hahaha it’s gonna be stacked. But it’ll be fun I’m sure. If I do it

[Sasan Heirati]

Today I maybe should have rested but I didn’t, and I had a quality delts , traps and
Lats session. Again, felt strong pumped and full.

I do like deciding training vs resting on the day sometimes like I am now. It really puts me in tune with how I’m feeling, how far I’m truly pushing myself with each session.

I find if I don’t kill myself I can take less rest. And since I had so much of December as rest, I can push it harder now.

But obviously I’ll rest as and when I need.

Food in ok. Weight gain slowing down now

I’ll check in with Aceto in the next few days / week and get the ball rolling for my first show

Delts traps lats calves
Standing calf raises 6 x 6-12
Seated low row 3 x 8-12
Underhand pull downs 3 x 6-10
Upright row bar bell 3 x 6-10
Hammer strength side laterals 3 x 10-15
Fave pulls 3 x 10-20
Cable shrugs 4 x 6-12

[Sasan Heirati]

I’m definitely no expert so this is just my opinion from what I’ve seen / read etc. if he needs insulin to control his blood sugar day to day, then nothing needs to change if it’s going to diet for a show. He simple needs to continue or even
More strictly continue monitoring his blood glucose levels at each meal. When carbohydrates get cut / increase etc he needs to do it gradually and monitor his BG to make sure it’s hit negatively impacting him/

As for does insulin make a bodybuilder more or less successful, I don’t think it
Does. It’s just blood sugar management and yes it can have anabolic effects but that’s down to nutrient partitioning which many can do without insulin.

Infact some of the best bodybuilders I know don’t use insulin at all.

Hope this helps

[Sasan Heirati]

Another positive day today

Usually I rest Wednesday. But I felt great so I went in. For legs : D and my old
Training partner had a few day so I took the opportunity

Brilliant season. Just felt amazing from start to finish when I felt dead haha in a good way

Weight dropped a bit today to 272 I think. Was dehydrated this morning my own fault

Aiming for more food today
400p 850c 140f to bring things back up

Leg days for me have had a strong glute focus last 6 months and I think it’s paying off. And most importantly it’s helped alleviate a lot of my lower back pain I’ve dealt with for last few years

Legs
Laying ham curls 3 x 6-15
Glute drive 2 x 6-8
RDL 2 x 6-8
Leg extensions 3 x 10-20
Leg press CYBEX 2 x 8-10
Adductors 2 x 6-12

[Sasan Heirati]

Another very good day today

Chest day. Training still moving forwards. Keeping volume on the lower side since I am around 18 weeks out, and since things are progressing nicely I don’t see the need to doing more

Although I don’t log lifts I can see my strength is flying up which is fun

Food today I hit around 400p 700c 135f

Chest and calves
Seated toe press 5 x 8-12
Incline hammer chest press 2 x 6-10
Decline CYBEX press 3 x 6-10
Dip machine 2 x 6-10
Pec dec 2 x 6-10
Cable fly press 2 x 8-12

[Sasan Heirati]

Back day today went well. Lower back pumps were a little bad, not too intrusive but there, then again I do think I’ve gained about 6-8 lbs quite fast which would explain it.

But felt great otherwise. Strong full pumped.

Pulled out some fats from my diet upped carbs slightly

Aiming for 400p 800c 100-120f

Spike with Chris Aceto today, and I think I’ll hand the reigns over to him at around 14-15 weeks out

Much as I enjoyed prepping myself, I just think I will benefit from his eye this year with me doing multiple shows. Keeping a level head whilst prepping yourself and
Having a client base is hard. Last year was fine as it was just a comeback show.

This year I mean business and I really want a win / Olympia qualification .

My gut tells me it’s the right decision. And my gut is usually right

Anyway, I’ll keep you all posted on that part of it all

Back and Abs
Low row iso 2 x8-15
Neutral pull downs 2 x 6-10
Seated sheet supported row 3 x 6-10
High row 3 x 8-12
Straight arm pull downs 3 x 8-12
Rope crunches 4 x 10-20

[Sasan Heirati]

hi sas, which comp will u be targeting?

So far on my radar

Pittsburgh in 18 weeks.

Then hopefully Spain, Dubai, Italy, Portugal all June-July ish time

[Sasan Heirati]

Rice cooker is always the best for me too

[Sasan Heirati]

Finally weighed myself. 275 this morning so not far off my peak weight. Little softer then id like to be but still not bad

I’ll be happy starting prep at this weight.

Rest day today. Just some work , and family time : )

Tomorrow i start to tighten the diet up a bit.
Bring fats down, reduce cheat meal; maybe increase carbs and continue holding this size but hopefully get a tighter with it.

I’ll update as I go as always

[Sasan Heirati]

Amy ideas on kals here sas? Is your rice cooked weight?

Calorie wise I would say around 6.5k Josh. But I’m not sure exact. This push that’s what it’s taking for me to gain which I am right now. I’m tightening things up in the next couple days so I’ll calculate things better for you

Rice is cooked weight

[Sasan Heirati]

Another good day yesterday of food and a solid session.

My custom side delts, rear delts, traps and lats session.

Training is pretty much back up to the performance it was December so I’m happy with that

Fulness / look isn’t there but I don’t think I’ll regain that peak off season look in time before I have to cut

So I’ll continue pushing for next few days, after this weekend I’ll re evaluate where I am

Worst case if I’m just not happy to start prep, I’ll go back to the original plan of don’t Spain / Italy / Portugal in June and
July

Which will give ie more time to fill back
Out / grow some more before I start prep

Delts traps lats
Panatta side laterals 4 x 8-15
Reverse pec dec 4 x 6-10
Cable side / rear laterals 4 x 6-10
Cable shrugs 4 x 6-10
CYBEX low row singles 3 x 8-12
CYBEX low row doubles 3 x 6-10