[Sasan Heirati]

Hey Nick. As for length of time (if you do the right things) I’ve had elbow tendinitis last 2 months up to 1 year.
Anything that promotes blood flow to the area without pain is a good thing. Massage / lighter slower eccentric loading etc.
slow down your rep speed, especially the eccentric 8-10 second eccentric works well for joint recovery, reach failure with lighter loads. Try to reduce working volume on that joint across the week.
Take More rest days.
Variety of movements and angles that don’t hurt as much.
Increase fish oil.
Increase good fats in general.
Take join in and osteo pro my JP

I’ve don’t a lot more for mine joints over the years but can’t think of most of it. You just have to be even more smart and precise with it comes to joint health as we get older. Volume / frequency / rep tempo / ROM… all these can be manipulated to help longevity

[Sasan Heirati]

Sounds like massive over thinking to me TBH – especially considering the effects on health markers from steroids for most are minimal if at all.

could you do this – possibly – how effective would it be I have no idea as I have never heard of any BB adding in direct estrogen to allow for more primo use – now this doesn’t mean it wont work it just doesn’t make much sense to me.

Driving primo up IMO seems to put as much stress on HDL as any other steroid does in terms of infection stuff IMO.

Its very hard to answer this question for myself as the thought process just doesn’t make sense to me at all based on all I know but maybe some one else has more thoughts

I do feel one just has to accept that if they want to abuse steroids no matter the complex way they feel they can negate side effects there are going to be side effects and impact on bloods and there is just no way around that – how much of an impact is person depending and very minimal for alot of people.

Great advice as always

[Sasan Heirati]

Arm day today with 1 chest movement. Went superbly well… I did want to do flat smith bench press for my chest movement but narrower grip, both smiths were taken and I don’t bother waiting around so I decided on the duo machine instead. Felt really good , focused on a pushing with my chest much as I could

Food is good. Appetite is low.
Recovery is great.
I feel full but not full blown off season full which is ok.

Pretty much holding this 255 lbs till we start to cut. Don’t want to push any higher cos I’ll gain more fat and there’s not enough time for that kind of bulk

So just ticking the boxes now and enjoying training / food / junk food : D cos it’ll change soon and I can’t wait to get peeled

Chest + arms + calves
Standing calf raises 3 x 6-12
Dip machine 3 x 10-15
Ex bar push downs 4 x 15-20
Cable push downs 3 x 12-15
Deficit press-ups 3 x 15-30
Cable iso curls 4 x 15-20
Db curls 4 x 8-12

[Sasan Heirati]

So legs yesterday was pretty good. Knees were a little more sore than usual, but I could do enough to get the job done.

Last nights cheat meal was kfc burgers , pieces, fries and cheesecake.

Today I train delts and traps. That one was really good. To avoid aggravating my right shoulder and elbow, I kept rep range between 20-30. Still muscle building rep range but allows me to lift much lighter.
Pump was insane

Today’s cheat meal is lamb burger fries cheesy garlic bread and cheese cake.

I’m holding 255 lbs right now. And I’m happy with it Chris is also happy and says I’ve definitely made improvements especially from the back which was the goal

Tomorrow I will either rest or do arms. Maybe arms cos I have to rest on Sunday

Legs
Standing calf raises 4 x 8-12
Laying leg curls 3 x 10-15
Leg extensions 4 x 10-15
Leg press 3 x 15-30
Adductors 2 x 10-15
Abductors 2 x 10-15

Delts and traps
Panatta side laterals 5 x 20-25
Cable side laterals 5 x 20-25
Reverse pec dec 5 x 20-25
Cable shrugs 5 x 20-25

[Sasan Heirati]

Yet another rest day today. Feel like they come round fast, and I’m glad they do since seeing the benefits they are having on my joints, muscle growth and performance in the gym.

Not much to report today, work, family time, food.

Food wise I swapped a chicken meal for lamp fillet

And I’ve having stew tonight with a loooot of buttered tiger bread. Yummy

Big leg session tomorrow

Hope everyone is having a great week so far

[Sasan Heirati]

I’ve got Sony ones very similar to those you’ve ordered Nick. I’ve had every headphone under sun in the last 20 years and these sony ones are by far my fav. Hope they’re good for you too

[Sasan Heirati]

Another great day. On a run of cool workouts at the moment. Shouldn’t jinx it really

I do something think I’m maybe lifting too light, miss lifting bigger weights, has my body had enough from the way it just gives joint pain constantly, but then I think the muscle I’ve built over the past 2 decades will still do well on an IFBB pro stage, so I need to play it safe and just maintain / maybe grow a little bit.

I neeeed to get on stage this year so I can see exactly what I’m still made of it if I’m done with it all. Times ticking : D

Tonight’s cheat meal might be pizza and donuts. Calorie fest 😉

Chest, side delts, calves
Standing calf raises 4 x 8-15
Incline hammer press 3 x 6-12
Flat smith 3 x 6-12
Seated pec dec 2 x 8-12
Dip machine 2 x 10-15
Db side laterals 5 x 8-15

[Sasan Heirati]

Dropped down to 253 today after yesterday rest as expected.

But another great season today. Back with rest delts

Felt full pumped and strong. I’m avoiding anything that loads my lower back since last week, still some pain in my lower back but not that much anymore. Stopped painkillers now too. But still very sore in the morning

Food going in well

Chris wants me to eat up more in my cheat will be adding a side like chicken nuggets or maybe a 3rd burger , chicken maybe. And adding 1 or 2 donuts to my 4 cookies for desert

No appetite so it’s just chew and wash down now with every bite lol

But I am still enjoying it. I’m not uncomfortable by any means. So it can be worse

Back and rear delts
Panatta t bar 2 x 8-12
Panatta pull down 2 x 6-12
Seated cybex row 2 x 10-12
CYBEX low row 2 x 8-10
Wide grip lat pull downs 2 x 12-15
Reverse pec dec 3 x 10-15

[Sasan Heirati]

So yesterday was arm day. I did some chest with it. Since I’m only training 4 days per week, I’m adding a little chest OR back to the 4th day so I can make sure those 2 parts have little more chance to grow cos I feel they still need some work

Triceps too. But for me , higher frequency has never worked that great so ill use my intuition on that one as I go

Training just keeps getting better

Strength is up, pumps are crazy, and endurance in high. Feel so so good

Weight 255 today.

Today was rest day, so it’ll drop a couple lbs tomorrow no doubt

Not much to report today just family but yesterdays session below

Arms chest calves
Standing calf raises 4 x 15-20
Incline smith 3 x 8-12
Dip machine 3 x 10-15
Rope extensions 2 x 12-15
Straight bar push downs 2 x 6-10
Over head rope ext 3 x 10-15
Rope hammer curls 3 x 16-20
Cable single curls 3 x 8-12
Db curls 2 x 10-15
Deficit press-ups 2 x 15-20

[Sasan Heirati]

Hey Sas. So I have followed your log for quite a while. And its the most interesting log to follow. You have so good intution on everything you do.
Do you track macros for your food? Count all the grams of protein, carbs etc?
Or do you just reduce food up and down based on how you look and what your current goal is? This gives an immense freedom it seems. I am thinking you are so in tune with your diet and your own body that you can do that perfectly fine and do very well with that approach.
Sorry if question is kinda silly haha. Thank you!

Hey buddy thank you so much for you interest I know you’ve followed me for a while now and k am very grateful. This isn’t a silly question cos I know my way isn’t unconventional.
I use intuition 100%.
Obviously in contest prep I hand things over to Chris Aceto and he dials me in.
But rest of time I listen to my body, how it feels how it looks and how it performs in the gym and also scales. Then I decide on what to change food wise.
I feed my body what it needs according to my goal.
I don’t overanalyse every little calorie or gram, that’s just not me. I have to have fun otherwise I don’t work hard. Would being more precise with tiny details make me a better bodybuilder? Maybe or maybe not, but looking back on my bodybuilding journey so far I wouldn’t change a thing cos I like how I look, i am happy with how I’ve done on stage, I am
Healthy and after 25 years I’m still going strong and improving so maybe what I’ve done has 100% worked for me.

[Sasan Heirati]

Rest day today so not much to report.

Rest days seem to come fast right now but perfectly timed. Really feel like recovery and growth are both in the right place now

I want to take try take Sundays off training to spend with family so instead of doing a 2 on 1 off I might do 4 set days in the week, so 3 rest days

So resting today

Tomorrow is delts and arms

Sunday rest again

Definitely not if the “no days off” mindset am I haha.

It seems for me, the more days off I have, the better I get : D

One thing is for sure! What you are doing now is working 🙂 [/quote]
Thank you klaus. It helps when someone you trust gives you an honest opinion, cos you know we don’t always see it ourselves

[Sasan Heirati]

Agree with Kam. Focus a lot on hydration (electrolytes / salt not just water) as this will really help you perform after fasting. Most people don’t restore their electrolytes near enough. Then just get a solid pre meal in and the rest of yoir calories in during the window. Not trying to progress is a very good idea. Don’t go for PR’s, fasting is meant to be health / detox promoting so use this time as a recovery / maintenance phase and you’ll benefit from it

[Sasan Heirati]

If you’re growing, progressing in the gym, not getting fatter at a faster rate then bigger, and appetite isn’t dead yet… then I don’t think there’s a need to do a mini cut. Keep growing you’ve got height to fill

[Sasan Heirati]

Rest day today so not much to report.

Rest days seem to come fast right now but perfectly timed. Really feel like recovery and growth are both in the right place now

I want to take try take Sundays off training to spend with family so instead of doing a 2 on 1 off I might do 4 set days in the week, so 3 rest days

So resting today
Tomorrow is delts and arms
Sunday rest again

Definitely not if the “no days off” mindset am I haha.
It seems for me, the more days off I have, the better I get : D

[Sasan Heirati]

So 2 awesome workouts yesterday and today.

Weights peaked at 255 so up 15 lbs over my lowest weight and feel really good. Feel full heavy and strong.

Yeah I know I’m no 300 bodybuilder, but 255 is like 300 on my frame : D haha joking

Creeping volume up in the gym. Joints feel surprising better. Not too sure why, but I’m guessing it’s cos I’m gaining body fat and fluid, so this is maybe helping my joints. It’s been the case in the past too.

I never feel great trying grow when quite lean and dry. So that could be it

Anyway, sessions below

Chest and abs
Rope ab crunches 4 x 15-20
Incline hammer press 3 x 8-12
Flat smith press 3 x 6-10
Seated pec dec 2 x 12-15
Dip machine 2 x 10-12
Db fly 2 x 8-12

Back and calves
Standing calf raises 4 x 8-12
High row machine 2 x 8-12
Close grip pull downs 2 x 8-12
Single arm hammer pull downs 2 – 6-10
Chest supported hammer rows 3 x 6-10
Seated iso low row 2 x 10-12
Face pulls 2 x 12-15
Reverse pec dec 2 x 8-12