[Sasan Heirati]

another drop today to 246.8. Coming off faster now that’s for sure.

I can feel it. But I’m enjoying the hunger and lower energy. I won’t be saying that soon lol

Awesome leg session today. Started off slow ish, felt quite tired but that soon changed as I got warm and pumped. Strength is building on the squat press. A Nice side effect

No complaints. Chris is happy. He’s not concerned by the big weight loss.

We keep chipping away

Legs & abs
Laying leg curls 3 x 8-10
Seated leg curls 3 x 6-10
Standing leg curls 3 x 8-12
Adductors 2 x 8-12
Leg extensions 4 x 10-20
Belt squat 2 x 8-12
Bb squats 2 x 12-15
Single leg leg press 3 x 10-15

Rope ab curls 4 x 15-30

[Sasan Heirati]

Back day yesterday. Not had a rest day in 7 days and still food good.

I’ll take a rest as and when my body tells me it needs it. In prep, this is how I usually do it. Might go 2 days then need 1, might go 20 days before needing a rest.

Awesome back session
Strength is up, pumps are SO SO which is expected, endurance is medium

Back
High row 4 x 8-12
Low dy row 2 x 10-12
Close G pull down 3 x 6-12
Db row 2 x 6-10
Neutral G pull downs 2 x 8-12
Panatta t bar 3 x 8-10
Panatta single arm pull down 2 x 10-12
Deadlifts 2 x 6-10

[Sasan Heirati]

Dropped just below 249 today so still heading down slowly

I do feel the changes Chris made yesterday food and cardio wise. Feel hungrier already which is a good sign

Today was chest and triceps. Felt awesome

No complaints

Chipping away nicely

Chest, triceps, calves
Standing calf raises 4 x 8-15
Incline hammer S press 3 x 8-12
Flat barbel bench 3 x 8-10
Incline db press 3 x 10-15
Seated pec dec 3 x 12-15
Dip machine 3 x 10-15
Rope extensions 3 x 15-20
Over head v bar extensions 3 x 10-12
Single cable extension 3 x 10-15

[Sasan Heirati]

Updated diet & cycle. 12 weeks 2 days out

Meal 1
4 eggs
 6 egg whites
100 gr oats
4 bread with low sugar jam

MEAL 2
250 gr chicken pre cooked weight
300 gr potato

TRAIn and 30 cardio after train

MEAL 3
250 gr chicken pre cooked weight
300 gr rice

MEAL 4
100 gr oats
75 whey

MEAL 5
275 gr steak 
veg

MEal 6 
70 whey

Rest day 

30 cardio

M1
4 whole egg, 6 egg whites
1 1/2 cup (200g) oats 

M2
200g cooked chicken 
200g potato

M3
200g cooked chicken 
200g cooked rice   

M4
90g whey 
1 cup oats 

M5  
200g cooked steak 
200g cooked rice   

M6
90g whey 

Cycle
800 test E
400 mast e
150 deca
12.5 t3 x 2 days
25 t3 x 1 day —- repeat
2.5 iu gh AM
2.5 iu gh PM

[Sasan Heirati]

So a funny one today I forgot gyms were closing early, was meant to arms but only had enough time for biceps but that’s ok. Doesn’t phase me. I’ll do triceps tomorrow maybe with some chest

Perks of not being married to set plans. Go with the flow : D

The coach has tightened up the diet. Cut about 50g carbs and added 30 minutes cardio post workout

Lovely! Cos I was getting bored and haven’t felt a change in a few days

I’ll post updated diet in the next post

Biceps
Db curls 6 x 8-10
Hammer strength preacher 4 x 8-12
Db hammer curls 4 x 6-10

[Sasan Heirati]

Another 1 lb drop today down to 249.8.

Don’t really feel any leaner this week but Chris is happy so that’s all that matters

Big delt and traps session. High volume, I even threw in some presses, single arm work so I can go easier on the bad shoulder but it felt good!

Loving the higher volume work right now.

See how long that lasts

Delts & traps
Seated machine press 4 x 10-15
Seated hammer S press 4 x 6-10
Db side laterals 4 x 8-12
Db shrugs 3 x 8-12
Cable side laterals 4 x 10-15
Barbel upright rows 3 x 8-12
Barbel shrugs 3 x 10-15

[Sasan Heirati]

Apologies I missed out leg extensions and also did only 2 sets on hack
Squats

[Sasan Heirati]

Legs today, and it felt really really good after yesterdays high food day

Did a lot of volume. Just did what felt right, used my instinct, listened to my body and had fun.

Feel awesome right now.

Weight went up 2 lbs after yesterday’s food.

Legs & abs
Laying leg curls 3 x 8-12
Seated leg curls 3 x 6-12
Standing leg curls 2 x 10-15
Adductors 3 x 8-12
Belt squat 3 x 10-12
Hack squat 3 x 10-15
Single legged leg press 3 x 12-15
Rdl 2 x 8-12

[Sasan Heirati]

So Chris threw In a high food day for today. Around 850 carbs to fill cos I’ve dropped quite aggressively first week of prep. I’ll post the menu below.

Chest training went superbly. Body been asking for more volume lately so i listen : D … strength / pumps / endurance all in a great spot right now

Chest & calves
Standing calf raises 4 x 8-15
Incline hammer S press 3 x 8-10
Include DB press 3 x 8-15
Seated pec dec 3 x 10-15
Flat bb bench press 3 x 8-12
Decline seated press 3 x 12-15

Cable fly into press-ups 3 x 10-20

[Sasan Heirati]

So Chris threw In a high food day for today. Around 850 carbs to fill me back out since I’ve dropped quite aggressively this first week of prep.

I’ll post the food menu below.

Chest training went superbly well. Another great session ticked off.

Body been asking for more volume lately so i listen : D … strength, pump, endurance all in a great spot right now

Chest & calves
Standing calf raises 4 x 8-15
Incline hammer S press 3 x 8-10
Include DB press 3 x 8-15
Seated pec dec 3 x 10-15
Flat bb bench press 3 x 8-12
Decline seated press 3 x 12-15
Cable fly into press-ups 3 x 10-20

[Sasan Heirati]

So rest day yesterday, not much to report.

Woke up another lb down today so a good 11 lbs down now so far. And feel leaner

Yesterday I definitely felt the deficit hitting. Felt empty but with every meal, and since I was just resting, I started to feel better as the day went.

Feel much better today.

Back day went super good today! Bumped up my volume.

Dont forget, not all my sets are to absolute failure these days. But I get close enough to make sure they stimulate properly. I just have to play it safer now

Back and abs
Cable ab crunches 4 x 20-30
Panatta t bar row 3 x 6-12
Close grip pull downs 3 x 8-12
Hammer S High row 3 x 8-12
Hammer S low / DY row 3 x 8-10
Db row 3 x 5-8
Wide grip pull downs 3 x 8-12
Deadlift 2 x 5-8

[Sasan Heirati]

Woke up same weight as yesterday but feel most changed today. Today I feel tighter and appetite has taken a big jump up. I’m very happy

Chris is very happy

Arms a chest Friday also felt really good. Can tell I’m running a little flatter now but still getting great pumps and strength is very good too

Chest & arms
Flat smith bench 6 x 8-12
Dip machine 3 x 8-12
Ez bar push downs 4 x 8-12
Rope over head extensions 4 x 8-10
Smith drag bicep curls 4 x 8-10
Ez bar bicep curls 4 x 8-10
Single cable bicep curls 4 x 8-10

[Sasan Heirati]

Another day another weight drop. Down another lb to 251

I expect this will slow soon

Hunger kicks in and out, it’s not too bad yet. I do feel leaner for sure.

Today was delts and traps. Went as well as it could, my pace throughout this sessions is much faster compared to other days so I don’t lift heavy at all

Super pump day. Works well enough for delts

Delts and traps
Panatta side laterals 4 x 20
Smith upright rows 4 x 8-12
Reverse pec dec 4 x 8-12
Cable shrugs 4 x 10-15
High row 4 x 15-20

[Sasan Heirati]

Another weight drop after rest day which is shallot the case anyway. 252 so an 8 on drop so far this week

Food isn’t exactly low

But I’m looking better in pics. So we keep chipping away

Chris is happy. I’m happy. Body responding splendidly

Leg day today we really well too.

Firing on all cylinders at the moment, focused, doing my own thing training wise paying attention only to my body instead of the weight or movement. And giving it what it needs

Legs
Laying ham curls 4 x 8-10
Seated ham curls 2 x 8-10
Leg press 4 x 15-20
Leg extensions 4 x 10-20
Seated wide leg press 4 x 8-10
Adductors 1 x 15

[Sasan Heirati]

Rest day today. It’s Persian new year so went to my mum and dads for food (I had salmon and rice prep portions) sadly I had to watch everyone else eat all the yummy Iranian foods my mum cooked dammit haha

Not much else to report really. Feel leaner today.

I have a feeling I’ll come in fairly fast.

But we’ll see, I’ve learned to never try predict a prep lol

Hope everyone is well : )