[Sasan Heirati]

Hit 255 today. New high. Feel off season
Now for sure.

Feel great

Rest day today so not much to report. Lower back is still giving me shit, it’s actually worse today so been on the anti inflammatories see if I can get it gone before tomorrows back session. But I can do chest if I need to, to give my lower back more time to get better

I must sound boring and like a broken record to you guys, going on about aches and pains every day lol. But it’s reality for me

I think after this season, a full month off training filled with deep tissue massage and active recovery will fix a lot of it.
Till I get back in the gym and lift haha

[Sasan Heirati]

do you also auto regulate your nutrition a lot in the offseason like in prep? sometimes more food and sometimess less food, or you folllow a strict set plan?

Yes I auto regulate off seasons for sure. After 2 decades I know how much protein I’m eating so I make sure I’m hitting that amount, then carbs and fats I eat according to how I am gaining scale wise, looking in the mirror, , Feeling in myself, and performing in the gym.

[Sasan Heirati]

hi sas, you dont seem to eat the same amount of protein like before and chris is not a high protein guy…may I ask if 4g/kg lean body weight is good? how do i know if i am consuming too much protein? thanks

Chris is a high protein guy. But I had reduced protein just before I started back with him and he hasn’t changed it yet. I do well on high protein as well as moderate. 4g per lean kg is fine yes.
You’ll know it’s too much if you get bloated a lot and go toilet too often , and just feel uncomfortable after meals

[Sasan Heirati]

253 today so now 13-14 lbs up from my lowest

Feel big and full right now. Daily cheat meals for the win lol

Today was delts and arms, and I threw in 2 chest movements cos I felt like it. Great choice

Lower back still sore but much better than yesterday. Knees are ok too so training legs on painkillers hasn’t backfired on me, yet.

2 triple cheese burgers, 2 large fries, 4 cookies tonight for my cheat

I’m growing. Chris is happy. I’m happy. 18 weeks 6 days to go

Side delts, traps, triceps, biceps. Calves
Standing calf raises 4 x 10-15
Machine shoulder press 2 x 6-10
Smith upright row 3 x 15
Db shrugs 3 x 12-15
Incline hammer press 2 x 8-10
Seated pec dec 1 x 12
Ez cable bicep curls 4 x 10-15
High cable curls 2 x 10-15
Cable iso tricep push does 4 x 10-15
Ez bar over head extensions 2 x 10-15
Deficit press-ups 3 x 15-25

[Sasan Heirati]

UPDATE- Diet / PED’s / training
19 weeks out

Train day
M1
4 whole egg, 6 egg whites
100g oats
4 bread
75g honey
8 insulin

M2
200g chicken
200g potato

Train – (30 carbs)

M3
200g cooked chicken
250g cooked rice

M4
90g whey
150g oats
1 banana
8 insulin

M5
200g cooked steak
400g potato

M6
2 double cheese burgers
2 large fries
1/2 cheesecake

Rest day
M1
4 whole egg, 6 egg whites
2 cup (200g) oats
50g honey

M2
200g cooked chicken
300g cooked rice

M3
90g whey
100g oats

M4
200g cooked steak
200g cooked rice

M5
90g whey

Cardio- none

Cycle
600 test E
300 mast e
50 deca
12.5 t3 x 2 days
25 t3 x 1 day —- repeat
2.5 iu gh AM
2.5 iu gh PM

Training split
1- Chest, side delts, calves
2- Back, rear delts, abs
3- Rest
4- Legs, abs
5- Arms, calves
6- Rest
Repeat

[Sasan Heirati]

What I wanna know is what other bits alongside the burgers and fries : D

[Sasan Heirati]

Legs today. After yesterdays rest day I was fully charged for it and it felt great

I feel quite a bit softer today, but I know this is where I grow and perform the best in the gym too so that’s ok. Plus I’m embracing the food cos I know fat loss diet isn’t too far off only a few weeks away

My lower back randomly started hurting about 3 hours before I hit legs. Which annoyed me a lot cos literally I did nothing to cause it. My body loves me doesn’t it haha

Anyway maybe a mistake but I took painkillers since I wasn’t going to miss legs, I’m sick and tired of tip toeing around lifting hard and heavy cos of joint pain. So thought fuck it. Only Paracetamol and ibuprofen, it didn’t do much for the back pain but my knees didn’t hurt in the gym so I went pretty hard. And loved it. Felt like old sas on leg day.

I’ll most likely pay for it over the next few days.

DO NOT copy me. Im just being honest

Cheat meal tonight with 5 big cookies for desert

Legs
Laying ham curls 3 x 8-12
Leg extensions 3 x 10-15
Hack squat 2 x 8-12
Seated ham curls 1 x 15
Adductors 2 x 10-15
Abductor 2 x 10-15

[Sasan Heirati]

Yesterday was back day and that went does a treat. Not sure why exactly but things just felt really good. Maybe cos I’m softer / fatter / stronger.

250 today and I feel good. Chris is very happy with the progress. He even said today “what’s in those cheat meals” lol so all good so far.

I’m starting to enjoy training and growing now that I can see some changes and also feel the changes when I lift

So tempered to just try lift heavier and explosive again but I know I’ll regret it. We’ll see.

Like I’ve said lately, I’m auto regulating the training fully off how I feel so let’s see

Today is rest day.

Back, rear delts & abs yesterday
High rows 2 x 12-15
Chest supported iso row 2 x 12-15
Reverse pec dec 2 x 10-15
Hammer seated chest sup row 3 x 8-12
Deadlifts 2 x 12-15
Assisted pull ups 1 x 12

[Sasan Heirati]

Love that mate, what’s the cheat meals going to be? Are they whatever you want or what do you do? I know you said maccers, same everytime?

At this point kinda going for anything Joe. 2 burgers 2 fries and half a cheese cake is what it usually is, tried pizza last week but didn’t feel as good the next day.
Did Nando’s one day that was good!
Been doing 4-5 cookies instead of cheesecake most night.

When it’s every training day I just wanna keep it simple haha

All good with you?

[Sasan Heirati]

So after todays check in with Chris. He’s told me to have the cheat meal on every training from now till he says otherwise

Check ins will be every day

Knowing Chris, he’ll do this to really push calories / weight just before we go back into fat loss so I’m guessing that’s what he’s doing for the next how ever many weeks till he decides to start cutting

Yesterday was rest day. Unplanned but forced.

Today was chest and triceps. Felt really good. Since having 2 rest days out of the last 3 days, I feel really good

I felt strong full pumped and energised

Joints wise, I’m just trying to work around pain, use lighter weight / higher reps / slower form etc

Overall I feel good. Looking forward to burgers fries and cake tonight. Think I’ll go to McDonald’s. Cheap and tasty. With cheesecake or cookies for desert

Chest and triceps
Incline smith 2 x 10-15
Flat machine 2 x 10-15
Seated pec dec 1 x 12
Dip machine 1 x 12
Db skull crushers 2 x 10-15
Close grip bench press 2 x 12-15
Cable push downs 4 x 8-12

[Sasan Heirati]

Dropped 3 lbs since my last “cheat day” 2 days ago. And feel loads better. Felt so full yesterday it was uncomfortable. But as such is growing right? Lol

Yesterday was rest day so not much to report.

Today was legs. Still heading into each session with the Mindset of lighter weights higher reps… sound so boring and shit doesn’t it. I can’t really do anything else with my joints right now

Having been quite lean since last May hasn’t helped my joints I don’t think. But I’ll do what it takes to get through this season then fully rest and heal after

Tried the belt squat today to switch things up from the usual leg press / hacks. I did it once last year and remember it took a lot of pain away from my knees. Felts really good! Will be doing it more. Hit all glutes hams and quads nicely

Legs
Laying ham curls 3 x 15-20
Standing ham curls 1 x 15-20
Leg extensions 3 x 15-20
Belt squat 3 x 12-15
Adductor 2 x 12-15
Abductors 2 x 12-15
Hypers 2 x 8-12

[Sasan Heirati]

Chest day yesterday well pretty good

I trained later then usual due to my brother bday so I wanted to visit him.

And Sunday night crowd is a very odd one in the gym I go no idea why lol so didn’t feel my usual groove but got it done

Joints still up and down pain wise so I’m going to increase rep
Range after today to see if it helps. Work
In the 15-25 range if I can

Yesterday was also the 2nd burger fries and cake day back to back with Saturday. Man I felt full

Today I won’t up 250 lbs so I’m a good 10 lbs up on my lowest weight. Condition is softer but still good

Rest day today. Lower food day. Checking in again tomorrow with legs on the menu

Chest & side delts
Seated pec dec 2 x 10-15
Incline smith 2 x 10-15
Flat machine press 2 x 10-15
Db fly 2 x 8-12
Db side laterals 4 x 12-15

[Sasan Heirati]

Back and rear delts day and it went really well

Auto regulated the volume from set to set and it worked out great

Pump and connection I felt was awesome and I felt strong for the form speed I’m using right now

Weight is holding above 246 now so that’s a good 6 lbs up

Burger fries and cake in a couple hours : D

Back and rear delts
Panatta t bar 2 x 8-12
Panatta close grip pull down 3 x 8-12
Seated chest support row 2 x 8-12
Wide grip pull downs 1 x 12
CYBEX low row 1 x 12
Smith rdl 2 x 6-10
Rev pec dec 3 x 10-15

[Sasan Heirati]

Rest day today

Sauna , work, family time. And a little drive out in the mustang to keep me sane lol

Feel like my recovery game has stepped up nicely so hopefully I’ll be able to step things up training as we get deeper into prep

19 weeks 2 days out today

[Sasan Heirati]

Delts triceps biceps today

Delts wise I’m now only doing cable side laterals and smith upright rows. Other stuff just hurts my right shoulder too much

For front delts ; I’ll be doing a high (ish) incline press so i can hit my chest again at the same time. Upper chest for me always flattens out easily

Biceps work is low for now due to tendon pain so only 1 movement for 4-5 sets

Triceps for done good though

Felt GOOD today considering. Lower joint pain, felt strong and felt pumped.

Win win win

2 on 1 off split working well so far.

I feel bigger today. Chris agreed. He’s given me cheat meal again for the next training day which is the day after tomorrow

Tomorrow is a rest day

Cable side laterals 4 x 8-12
Smith upright rows 4 x 8-12
High incline smith 4 x 10-15
Rope push downs 2 x 30
Dip machine 2 x 10-15
Close grip press-ups 2 x 15-20
Db curls 4 x 8-12