[Sasan Heirati]

If I was you I’d definitely try changing the training style and split around. More rest days and increase calories too for sure see how this feels

[Sasan Heirati]

Rest day today. 275. Stomach feels off. Again lol. Just feel sick at the sight or smell of most meals.

So lowering food today to see if helps. No idea what it is. But need to fix it asap cos I’ll start going backwards

Last resort is a few weeks being in a calorie deficit to try reset things

But I’m hoping it won’t come to that anyway

[Sasan Heirati]

As Clare said for sure. When I was at use, there were times where I just couldn’t train as often, so I was prepared to do less training days, do more muscle groups per workout etc.
I found it best to “not be too strict” even if this sounds lazy. I used the gym as a release / stress management as well.
Had fun training and do my best food wise. It not forever and you can definitely still make progress

[Sasan Heirati]

Delts & traps sample… I don’t actually shoulder press anymore due to chronic shoulder pain, but I’ve included in this sample anyway if I was able to add them

Machine or db side laterals
3 sets 8-20 reps

Machine or smith shoulder press
2 sets 6-10 reps

Smith machine upright row (wide grip)
3 x 8-12 reps

Cable side laterals
2 sets 10-20 reps

Pec dec reverse
4 sets 12-20 reps

Cable (close grip) shrugs
3 sets 8-20 reps

[Sasan Heirati]

Back day sample

neutral grip lat pull down OR chins
3 sets 12-16 reps

Bent over B.B. row OR Tbar row
3 sets 6-10 reps

Single arm low row or DB row
2 sets each arm 8-10 reps

Under hand DY OR neutral chest supported machine row
3 sets 8-12 reps

Seated cable row
2 sets 8-12 reps

Hyper extensions body weight or weighted
2 sets to failure

[Sasan Heirati]

Same weight today. Food is a struggle at the moment so need to try get over that hump

In the gym it’s the best I’ve felt in a long time. Both strength and endurance is high

So just need to be stubborn with the food and keep chewing and swallowing lol

Sometimes need to just let the body do what it’s doing, not force it more which will only cause things to jam up and slow down ever more. Digging a hole you can’t get out of

Even if I gain 1 lb every couple weeks now , I’ll take that

Chest and calves
Cable fly x 3
Decline CYBEX x 3
Incline smith x 3
Pec dec x 3
Incline hammer x 2
Leg press toe calf press x 5

[Sasan Heirati]

Also remember I don’t always do the exact same session every time, I do chop and change quite a bit dependent on how I feel, recovery, joint pain etc etc

[Sasan Heirati]

-incline db press OR incline smith press

3 sets 6-10 reps

-flat hammer strength / DB press

3 sets 8-10 reps

-incline db / cable fly

3 sets 10-12 reps

-dips weighed or BW

2 sets to failure

-pec dec

2 sets 12-15 reps

Hey sasan I was wondering if you could put your back day and shoulder day here as well?[/quote]
Sure thing mate will do it today

[Sasan Heirati]

-incline db press OR incline smith press
3 sets 6-10 reps
-flat hammer strength / DB press
3 sets 8-10 reps
-incline db / cable fly
3 sets 10-12 reps
-dips weighed or BW
2 sets to failure
-pec dec
2 sets 12-15 reps

[Sasan Heirati]

Typical arm day
-close grip smith press OR dips
3 sets 6-10 reps
-ez bar cable push downs
3 sets 8-12 reps
-over head rope extensions
3 sets 10-15 reps
-single arm cable ext (under or over grip)
3 sets 12-15 reps
-db curls
4 sets 8-12 reps
-cable hammer curls
3 sets 10-15 reps
-ez bar curls
3 sets

[Sasan Heirati]

275 today after yesterday rest day so a couple lbs down.

But feel good !

Appetite back to being none existent but that’s normal for me when trying to take my body weight up into new territory

Upping fats and lowering carbs right now helps a little

Fats going up to 150-200 on some some days depending on what my last meal is

Last nights Sunday cheat meal was 2 x 12 inch pizzas and a sticky toffee pudding cake to myself

So back day today and if felt awesome. Lot of endurance and strength.

Back and abs
Wide grip pull downs 3 x 8-12
Seated cable row 3 x 8-12
Single arm low row 3 x 8-10
Neutral pull downs 3 x 8-10
Seated chest supported row 3 x 6-10
Cable ab crunches 4 x 10-20

[Sasan Heirati]

Every thought of a chest / delt focused bro split ? (Split body part)
Has worked wonderfully for me for over 2 decades: )

[Sasan Heirati]

Just cos you ran a deload 4 weeks ago doesn’t mean you definitely don’t needs other one. But also, it can be an issue of not enough calories and / or not enough sleep. Youre 21 , if I was you I’d eat more and fuel the hard training, get some naps on the day and see if this helps, if not, take a deload

[Sasan Heirati]

277 today so still climbing.

Yesterday was arm day with a chest overlap (close grip pressing and dips) felt great

Test going up to 800 as of tomorrow and eq going in at 300

Gh at 10iu Monday to Friday, weekends off

Insulin wise I’m going to use novorpaid sporadically with pre meal. Maybe 2-3 days weekly

Off plan eating today (if I want to go off plan anyway) usual family Sunday chill day

[Sasan Heirati]

274 today same as yesterday

Yesterday’s leg session wiped me out. Got all my food in, and replaced my last meal with an off plan. Cheese burger , chicken burger and 2 fries.
Went down easy and clearly needed

Scared back the volume on delts and traps today to accommodate the extra recovery needed

But felt strong, full and pumped. Awesome session

Anabolics going up next week. Will go to 800 test 300 eq for a few weeks then when things slow I’ll go to
1000 test 500 eq and see how I get on. I guess I’ll be at that dose for a good while

Delts and traps
Panatta side laterals 5 x 8-12
Reverse pec dec 4 x 8-12
Cable close grip shrugs 4 x 6-10