[Sasan Heirati]

Arm day today, another superb session.

Mix of fast and slow reps. On arms I feel slower reps work better, really help engage that bi’s and tri’s better

Everyone I switch my rep tempos up between fast – moderate – slow … I realise how effective they each are in different ways. And the more I think all tempos can work depends on your situation / genetics / ability connect with each muscle etc

Tonight’s cheat meal is a big pepperoni pizza and a big cheesy garlic bread then maybe cookies.

PED’s have gone up… shown below

We are 15 weeks and 1 day out

Cycle
800 test E —— upped by 200
400 mast e —- upped by 100
150 deca ——- upped by 100
12.5 t3 x 2 days
25 t3 x 1 day —- repeat
2.5 iu gh AM
2.5 iu gh PM

Arms and a little chest
Flat smith press 4 x 8-10
Dip machine 3 x 10-12
Rope push downs 3 x 10-15
Straight bar push downs 3 x 10-15
Cable extensions singles 2 x 8-10
Straight bar cable curls 4 x 8-12
Single cable curls 4 x 8-10

[Sasan Heirati]

Nice little delts and traps session today. I say little, it was a proper session, but I was don’t in 35 mins so felt small lol

Did what I needed to do. Kept rest periods super surly like 30-60
Seconds since I just really don’t want to aggravate my right shoulder anymore. Not that allowed a very high intensity / work rate and the fatigue was real

Felt super pumped and round

Chris is happy with pics today. I’m checking in with him daily right now

Tonight’s cheat is domino’s. Can’t wait I’m actually hungry

Catch you guys tomorrow

Delts and traps
Panatta side delts 6 x 20-30
Db laterals 6 x 6-10
Rope face pulls 4 x 10-15
Reverse pec dec 4 x 15-20
Cable shrugs 4 x 15-20

[Sasan Heirati]

So rest day Wednesday

Then legs yesterday. Which went superbly well. Mix of two ranges. Lower on stuff that doesn’t irritate my knees then high reps on stuff that does

Both me and Chris are happy with how I’m looking. At just under 260 I’m 20 lbs up since new year and in a much better position now. Got some needed size back and feel more confident

Still not where I was fulness wise 6 years ago but I’ve got plenty to work with

Delts and traps today. Food still high. Cycle still where it was but with 15 weeks to go this Sunday things will start to change soon

Legs and calves
Donkey calf raises 5 x 20
Laying curls 4 x 8-12
Leg extensions 2 z 25
Leg press 4 x 20-40
Leg extensions 3 x 8-12
Adductors 2 x 10-15
Abductors 2 x 10-15

[Sasan Heirati]

Hope the off meal was nice big man! Can’t wait to see you get back out there mate and see that knarly conditioning you bring 🔥

Thanks Joe! That’s the goal made. I won’t be the biggest but I’ll make sure I’ll bring that dangerous condition.
Hope you’re good

[Sasan Heirati]

Chest day today and filmed for tue TBJP app. Enjoyed it, typical session for me with regards to the volume , pace, rest period timing, loading etc etc I try to explain my mindset behind how i train.

I have a feeling coach will start the cut any day now.

After watching some of Arnold classic, I want and I know I can get the Hadi type of conditioning. Obviously won’t be as muscular as him but I’ll get level of detail and that’s be my best chance at winning a pro show or placing high at least

I’m excited! 15 weeks and I know it’ll fly past. Can’t wait

Tonight cheat meal is a calorie festival… triple cheese pasta bake, full garlic baguette, 4 choc chip cookies….. 3k calories easy : D

Chest
Incline hammer 3 x 8-10
Flat smith 4 x 6-10
Atlantis decline 4 x 10-12
Seated pec dec 4 x 15

[Sasan Heirati]

Wouldn’t waste my money. A good quality whey protein can’t be beat when it comes to any of the bodies recovery and growth needs. And it’s cheaper.

[Sasan Heirati]

Big back day today. Little more like my usual training, just less load.

Fast pace. Explosive reps, short rest periods, insane pump, having FUN

Will be filming for the tbjp youtube channel tomorrow so you get to see how luck feeble I am right now haha

All in all feeling good. Feel full, not forcing food too much, feel healthy, looking forward to cutting.

Checking in with Chris tomorrow see what he says

Back and abs
Panatta t bar row 3 x 10-15
Panatta pull down 3 x 10-15
Dy low row 3 x 8-12
Wide grip pull downs 3 x 10-15
Seated chest supp row 2 x 10-15
Smith rdl 3 x 6-10
Rope crunches 3 x 15-30

[Sasan Heirati]

Arms with a little chest yesterday went really well. Having a cool run of great workouts at the moment.

Waking up around 257 and feel full, lean, dense and strong

Last nights cheat meal was cheesy pasta bolognese bake with cookies. Tonight is burgers fires and cookies

I’m gonna miss these daily cheats haha

Yesterday’s session below.
Today’s been a rest day, washed the car and went for a nice spirited drive. It’s like therapy for me hope everyone has had a great weekend so far

Arms, chest, calves
Standing calf raises 4 x 10-20
Flat smith press 3 x 6-20
Dip machine 3 x 10-15
Rope extensions 3 x 15-20
Ez bar push Downs 3 x 15-20
ISO cable extensions 2 x 10-15
Rope hammer curls 3 x 10-15
ISO cable curls 4 x 10-15
Seated machine curls 2 x 10-15

[Sasan Heirati]

Today today was delts and traps

Yesterday was leg day I didn’t manage to update my log

Both sessions went superbly well. I feel like I am now fully in the swing did season as far as training / growth / that full off season feel… shame it won’t be for much longer. As it it won’t be for months. But on the flip side I’m excited to diet and get on stage

Last nights cheat was McDonald’s chicken burger, 2 x triple cheese burgers, 2 large fries, 9 chicken nuggets, 2 white chocolate cookies.

Tonight I’ve got cheese bolognese pasta bake with triple chocolate cookies. Yummy : D

Weight 257 , so 17 lbs up now

Legs
Laying leg curls 4 x 15-20
Leg extensions 4 x 15-20
Leg press 4 x 20-40
Seated leg press 4 x 15-20
Adductors 3 x 15-20
Abductors 3 x 10-15

Delts and traps
Panatta side laterals 5 x 20-25
Cable side laterals 5 x 18-22
Reverse pec dec 5 x 15-20
Cable face pulls 3 x 15-20
Cable shrugs 5 x 20

[Sasan Heirati]

Rest day today. Chest is sore, back is sore and tomorrow is leg day so a chill day is definitely needed.

Normal meals. Maybe an off plan meal tonight. Might do meatball pasta bake with a ton of meat and cheese on it. Off plan meals every night if I’m honest. Making it very easy and enjoyable to get the calories in.

Soon be time to knuckle down with boring prep meals for weeks on end so I’m making the most of it 😀

One thing I do need to add into my regiment is more deep tissue massage work. So I’ll message my therapist after I post this update.

Hope everyone is having a great week so far

[Sasan Heirati]

I’ve never used it or known anyone who has used it as far as bodybuilding circles go. So I’m maybe not best to answer but… flip side is maybe there’s a reason it’s not used?
My guess is anything rust suppresses appetite will have some sort opposite rebound effect or other side effect that could interfere or hinder progress post diet.
You can trial it on yourself and see how it goes. Just be cautious.

I’m sure someone may have better advice here

[Sasan Heirati]

Youth revisited is good. I have used E-Val also Dave gives sound advice

[Sasan Heirati]

Chest day today, another great session

Still trying to lift light but it’s boring me to death hahaha

So when I can I speed things up and lift some iron. But I’m trying to be smart at same time so great form , just not as super slow as I have been doing

I’ll regret this no doubt but fuck it, I wanna have fun too. I’ll just take more rest days if I need to lol

Did a lot of pressing. And some flyes. And some calves… nice and simple. In and out in 60 minutes. Pump was insane

Chest and calves
Standing calf raises 4 x 10-15
Incline hammer press 3 x 6-12
Felt smith press 3 x 6-12
Dip machine 3 x 8-15
Pec dec 2 x 10-15
Cable fly 2 x 10-15

[Sasan Heirati]

So yesterday was a rest day. Did a lot of family stuff with a dog walk. Nothing exciting

Today was back day. Felt tired going in but had an awesome session

Keeping rep range high 12-20 to keep load low

Tonight’s cheat meal is 2 x 10” pizzas. One ham and pineapple and one Texas bbq chicken… with cookies for desert. getting bored of burgers and fries due to appetite not being as high. So trying different things till I start the cut

Still hovering around 250 lbs. Happy work it for now I feel healthy and joint pain is manageable which for me is really good

Back and abs
Panatta t bar row 3 x 15-20
Panatta pull downs 3 x 15-20
cybex chest support row 3 x 12-20
Dy low row 3 x 12-20
Smith rdl 3 x 12-15
Rope crunches 2 x 20-30

[Sasan Heirati]

Brilliant, thanks Sasan, I’m going to rework my programming for the next few weeks. I’m training upper lower atm but going to look at PPL 3 days a week to see if that helps.

I take fish oils already but will up and will take a look at the Jp supps too.

Will also play about with tempo.

Thanks for advice. Always good to hear what has work for someone first hand.

PPL my help a little for sure mate

I think you’ll get it fixed, sounds like you’ve got the right thought process to start with anyway. Recovery is key, and supplements can definitely help a lot

You’re welcome, good luck!