[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

[Sasan Heirati]

Really good leg day today.

3 things I did different to help knees…

Warmed my knees / legs up on the bike for 10 minutes

Reduced rest periods to around 1-2 minutes so I don’t build much strength

Increased rep range to lift less load

Aim – crazy pump / less focus on heavy weights

Worked a treat.

Almost time for my burger fries and cake.

Might do maccies today. And might do 4-5 cookies instead of cheesecake for a change

Legs
Laying ham curls 3 x 12-15
Standing leg curls 1 x 10-12
Leg extensions 4 x 12-15
Hacks – 10-15 seconds reps – 3 x 6-10
Deficit, stiff deadlifts 3 x 10-12
CYBEX leg press 2 x 12-15

[Sasan Heirati]

So last nights burger fries and cake went down a treat as always

The chest session that preceded it was also quite good.

So I went into that session with a different mindset. Just to really get blood flowing, pump my chest up, push towards some kind of failure but not in an all out work set.

My forearms and elbows just feel rubbish right now so I’m going to relate scale back in “work” sets. And pump up more.

This is why you’ll see my volume go up. I’ll also be increasing ok my rep range if I can as to lift less load

Not ideal or conducive to building mass but it’s all can do without making my you’re worse

I NEED to be able to just hard for at least 10 weeks leading into this Spain show in 20 weeks. So if that means training like a pussy for the next 10 weeks to save my joints then so be it.

Like I said couple days ago I’m fully auto regulating my training now. I literally go by feel in that session in terms of volume / intensity etc

Today was rest day sauna + stretching + work.

Chest training yesterday
Incline cybex machine 3 x 15-20
Decline Atlantis 3 x 12-15
Cable fly 3 x 12-15
Dip panatta 3 x 15-20
High incline cybex machine 3 x 12-15

[Sasan Heirati]

So yesterday was back day.

Felt good going in. Had a great session, forearms are little shitty today but not as bad usual

Chest day today

Rest day tomorrow

I’m gonna try stick to a 2 on 1 off split for a while. 3 days just seems to attack my joints way too much

Today is burger fries and cake cheat again. Found THE best burgers I’ve ever tried, place called guilty pleasure 15 mins away from me. Just a little pricey so might mix it up with a a McDonalds every other cheat. But cos guilty is so tasty, makes everything else taste crap haha

Will decide fully later. Depends how chest training goes today. If it’s super super good then I’ll go guilty again lol

Back day (Sunday)
Single hammer pull downs 2 x 8-12
Wide grip seated row 2 x 6-10
Db row 1 x 8-10
Seated machine low row 1 x 10-12
Chest supper high db row 2 x 10-12

[Sasan Heirati]

Rest day today don’t usually rest on a Saturday but my forearm tendons are getting way too sore to do much with them.

Maybe rest tomorrow too but we’ll see how I feel

Went to the gym still, met an American gentleman called Ed Connors who if anyone knows him, is a legend in the bodybuilding world. He was doing a book signing here and can’t to visit.

Then took my family out for lunch to Nando’s. Chicken… so prep food : D

[Sasan Heirati]

246 today 1 lb up after burger fries and cake

Trained side delts triceps and some chest today.

Felt good but I can feel my forearm tendons getting worse again. I can’t win lol.

Low volume, high volume. Slow reps, fast reps, plenty rest day, no rest days, I just stay pain free.

So I’m gonna totally auto regulate training /volume / frequency / rep range / rep form and so on.

Still utilise this slower rep / full ROM and lower volume but if I want to pump up the volume or even reduce it I will.

Body clearly needs waaaay more attention to recovery then it did back in 2018 when I last prepped.

But that’s ok. In lot of ways my body is in a better place, in some it’s worse. We crack on and do our best right?

It’s a good thing I’m not a “follow the plan” bodybuilder haha

Might take tomorrow and Sunday off training. Totally rest my joints then get back to it Monday

Chest triceps side delts
Incline hammer press 2 x 6-10
Pec dec 2 x 6-10
Decline press 1 x 12
Ez bar push downs 2 x 8-12
Rope overhead ext 2 x 8-12
Cable side laterals 5 x 8-12
Deficit press-ups 2 x 10-15
Dip machine 2 x 8-10

[Sasan Heirati]

Bro when you prefer to use t3 … Only near at prep when you make diet ?? I see you prefer to use it 1/2 tab (12.5) one day , 1 tab (25mg)next day and again repeat 1/2..1.. for why reason you choose this method ???

Yes only really use t3 in contest prep

Using 12.5 x 2 days, then 25 x 1 day, then repeat right now.

It’s because 25 daily was burning too much food / body weight for me. Even 12.5 x 1 then 25 x 1 was burning too much. And taking away fulness

Hope this makes sense ?

[Sasan Heirati]

Leg day today went super. Strength up, great pump and great connection with the muscle

Still doing 1 set to failure on legs. So tue entire sessions is 6 work sets. Very low I know, but this seems to be keeping my knees from getting worse. Needs
Must!

On upper body I might start add a little more volume soon

Got my burger fried and cake shortly tonight : D

As mentioned above these higher days end up around 8000 calories for me so it’s a good junk of food. And they go down quite easy which is a great sign

Legs and abs
Laying ham curls 1 x 13
Leg extensions 1 x 12
Hip press 1 x 12
Hack squat 1 x 12
Adductors 1 x 13
Hyper ext 1 x 10
Rope ab crunches 2 x 15-20

[Sasan Heirati]

envious of you eating cake this often mate😂

could you pls explain why not have more cleaner foods instead? I assue dirtier foods fill out more and quicker?

😂 well I won’t lie it’s rather fun mate

With Dirty foods I can rack up the calories with less food volume, and the processed fats sodium sugar etc definitely doesn’t hit better in terms of filling me out and fueling some very strong workouts next day

These cake days are around 8000 calories for me, if I was to do that all with clean food it would be far too much volume and my gut wouldblow out bigtime. Not to mention the extra weight gain just wouldn’t stick long cos my metabolism would burn through clean food faster

[Sasan Heirati]

Rest day today. I went gym to use the sauna and jacuzzi, did some stretching too. Trying to stay on top of this recovery thing best I can

Chris has given me another burgers fries and cake meal for tomorrow’s leg day

Then check in again Friday

Not too much to report. I was 245 again today. Holding nicely.
I do feel fuller at the moment which is nice.

[Sasan Heirati]

Holding 244-245 right now steadily.

No changes to the plan today. Checking in again with Chris tomorrow. That’s daily check ins since Friday.

Just trained chest and triceps. Decided to through triceps in since they just look and feel flat to me so hit them
Today then again end of the week see if I can wake them
Up a bit

Great session. Felt stronger and fuller again.

Dont really feel bigger exaclty. But I feel pretty good in terms of recovery and health which is priority right now so that’s a win

Rest + sauna tomorrow.

20 weeks out this Sunday from Spain

No changes to food or cycle

Chest & triceps
Incline smith 1 x 10
Pec dec 2 x 8-12
Decline Atlantis 1 x 12
Panatta dip machine 3 x 6-10
Ez bar tricep push downs 3 x 6-10
Underhand cable extensions 2 x 6-10
Deficit close grip press-ups 3 x 10-15