[Sasan Heirati]

Still feel like shit today, also dropped back down to 279

but managed an arm session which I arguably shouldn’t have bothered with lol

My strength and pump in the session was actually very good, which shows this sickness isn’t too bad, just makes it hard to see and breath cos of where it’s hit me

Anyway, lots of honey lemon tea tonight , as much as good as I can eat it’s destroyed my appetite, full rest day tomorrow

Then HOPEFULLY I can get back to pushing hard come Monday bb

Starting to think the higher dose rebound wasn’t the best idea, next year I won’t be repeating this method at all ; back to what I’ve always done and trusted

Arms
Dip machine x 3
Close grip chest press x 3
Single cables extensions x 4
Ez cable curls x 4
Single cable curls x 4
Hammer cable curls x 2

[Sasan Heirati]

I like hitting calves 3-4 times weekly to really force then to grow. They grew best for me when when I hit them 5 days a week. Seated calf raises to work but I’d have that at the bottom of my to do list. I usually alternate standing, leg press toe press and donkey

[Sasan Heirati]

Weight up a touch to 274 as planned today. Last night’s extra carbs and fats came form crumpets, potato cakes, butter and jam.

Started developing a bad throat and sinuses through the night. Usually I’d go train if it’s just a head cold, but this one’s got my eyes stinging snd water and I’m out breath doing absolutely nothing

So decided to rest today.

Food as usual but some added chicken soup and veggies to try feel better

Hopefully good enough to train tomorrow

Also, my latest back training session I live on the site now so have a watch and let me know you think guys : )

[Sasan Heirati]

Use insulin sparingly id. Lagging body parts, peak off season food intake, and I would cycle it in and out. I think it’s well
Overused in todays bodybuilding

[Sasan Heirati]

If you’re healthy you can sustain that cycle for quite a long time mate

As Jordan said stay lean, stay fit, monitor blood pressure and resting heart rate, live the lifestyle !

[Sasan Heirati]

Down to 270 today so 10 lbs down so far. Might try hold things here since I do feel a bit better today

So I’ll up the calories for the rest of today , since it’s leg day too, see if I can get back up a couple lbs then let it drop again.

Spike in calories will either crush my appetite (means I need to diet longer) or it’ll increase it (means I’m in a good place)

So will add an extra 300-400 carbs and 50-70g fats

Fantastic leg season though. Can definitely feel the weight drop in the sets but feel stronger then ever

Been pondering next years preps wether I should prep myself or hand things over to Chris. Since I want to do a run of 3+ shows , might be less stressful if I have someone calling the shots , and nobody can peak me like Chris. So that’s at the back of my mind now till then

Leg day
Laying curls 3 x 6-15
Seated curls 3 x 5-7
Glute bridge machine 3 x 8-12
RDL 2 x 5-8
Leg extensions 5 x 10-20
Leg press 3 x 10-15

[Sasan Heirati]

Rest day today. Stayed at 273

Appetite is up.
Feel better overall. Sleep improved too

Definitely flatter which at this point can be confused with softer lol.

Literally got gonna drag this mini diet long At all

I don’t aim to get lean , aim is to be looking for my next meal,
Then I’ll continue growing

[Sasan Heirati]

If you prefer aggressive cuts , then try it. Long as you dont lose what you’ve built. Theres no set rules to this, trial it out and see it works for you

[Sasan Heirati]

Day 2 of meh tidy lol. Down 3 lbs right now 273

Appetite up a touch. Feel tighter since I’ve dropped some water. Stomach feels smaller which is nice

At this rate I doubt I’ll go over 1 week cut but see how I get on

Chest day today.
Food at 400p 500c 100f
Cycle 500 test, 5 gh
No cardio

Very good chest session today. Strength still up. Pumps still great. No complaints for now

Chest
Flat smith x 2
Incline CYBEX x 3
Decline seated x 3
Pec dec x 3

[Sasan Heirati]

Rest day yesterday. 276 today.

Decided to pull back to food slightly. Feels like I’m fighting a losing battle and just staying still

It won’t be an aggressive one, lower carbs, slightly higher protein. Macros will approx be 500-600c 400p 100f

In half a day in and always deep hungrier / less bloated so I don’t think this will take long

It’s not as much to drop body fat, or even body weight, more so give my digestive tract a breather

Cycle 500 test, 5gh. This will get cranked up any week now when I feel hungry and ready to go

Filmed todays back and abs session for the site which was cool. Hope you guys enjoy it!

Back and abs
Low row singles x 3
Hoist single pull down x 3
Seated chest supported row x 3
Db row x 2
Underhand pull downs x 4
Rope crunches x 3

[Sasan Heirati]

MAYBE give quads and hams a bit more volume to push them harder and have a rest day after them to prioritise recovery

[Sasan Heirati]

I have really changed my don’t in 20 years. You have a very good physique so if you enjoy it, just keep going and progressing

[Sasan Heirati]

Arm day today. 275 still. Meh lol

So it was decent session, I did a lot of feeder sets for my first tricep movement which was close grip smith press due to elbow pain, this felt really good. Rest of the session was quite a bit lighter then usual thanks to said pain

But got a decent workout in still. Biceps felt really good!

I daily do a dip movement too , this is to overlap and bring some chest in, like a 2nd chest session. But the other gym I go to doesn’t have one

VIOGEN have send me my anabolics for next blast so I’m looking forward to that

Arms
Smith close grip bench x 3
Straight bar push downs x 4
Single arm extensions x 4
Straight bar bicep curls x 4
Single arm cable curls x 3
Rope hammers x 3

[Sasan Heirati]

Same weight again Today. Being a stubborn bitch lol

But I do feel fuller today so I think the weight gain will follow

Today was delts and traps but I also added some single arm lat pull downs to try make my lats grow faster

Had a really good season! Strength definitely at an all time high at the morning

Slow week but it’s ending well

Tonight off plan meal is jerk chicken and rice with cookies for desert
Nothing too crazy as I don’t want to kill my appetite

Delts, traps, lats , abs
Panatta side laterals 6 x 8-20
Smith uprights 3 x 8-12
Db side laterals 2 x 18
Reverse pec dec 3 x 10-18
Cable shrugs 4 x 8-12
Lat pulls single arms 4 x 6-12
Rope ab crunches 6 x 10-20

[Sasan Heirati]

I would first lower volume and / or add a
rest day somewhere first then reassess