[Sasan Heirati]

Another great training session today

Delts , traps, triceps

I think also I am coming to a deciding point on my training split moving forward. Based on my lower volume style training, but wants to add more rest days (if I can help it) and doing more then just one body part….

I’ll do a 2 of 1 off split. Sometimes 2 days off maybe after legs

Legs

Chest, biceps

Back, rear delts

Front/side delts, triceps, traps

So 4 day. Split over as many days as I want / need

For delts since i can’t really do over head work, I’ll do a high incline press to target upped chest as well as front delts, since my upper chest does need more work.

Lowering volume more too to facilitate more growth and more intense work sets

Delts triceps traps

High incline CYBEX press 1 x 12

Panatta lateral raise 1 x 15

Cable lateral raise 1 x 12

Panatta dip (little chest) 1 x 15

Straight bar push downs 1 x 8

Single arm push down 1 x 8

Over head cable ext 1 x 1

Db shrugs 1 x 12

I think with your experience you will do well with your „new“ split and lower volume. You already know how to get the most out of 1 or 2 sets only 🙂

And if it helps with your joints, what you want more haha[/quote]
I think you’re right, this is how it feels to me. The higher volume has worked for me this long, given me the fulness and roundness, at my age I won’t grow a ton more so maybe less is more. For now anyway, you know me, I will go by feel and do what ever keeps me progressing 🙂

[Sasan Heirati]

Another great training session today

Delts , traps, triceps

I think also I am coming to a deciding point on my training split moving forward. Based on my lower volume style training, but wants to add more rest days (if I can help it) and doing more then just one body part….

I’ll do a 2 of 1 off split. Sometimes 2 days off maybe after legs

Legs

Chest, biceps

Back, rear delts

Front/side delts, triceps, traps

So 4 day. Split over as many days as I want / need

For delts since i can’t really do over head work, I’ll do a high incline press to target upped chest as well as front delts, since my upper chest does need more work.

Lowering volume more too to facilitate more growth and more intense work sets

Delts triceps traps

High incline CYBEX press 1 x 12

Panatta lateral raise 1 x 15

Cable lateral raise 1 x 12

Panatta dip (little chest) 1 x 15

Straight bar push downs 1 x 8

Single arm push down 1 x 8

Over head cable ext 1 x 1

Db shrugs 1 x 12

hey Sas, do i have something like a morning routine? like u wake up and first drink 16 oz water, take glutamine or steh like that?

also when you weigh your rice cooked , for how many days upfront you cook it?

thanks a lot bud[/quote]

I don’t have a fancy morning routine really. I have a pint glass of cold water, and sit with my dog with a black coffee to do some work emails for 2 hours then I have meal 1 with my tbjp health supplements.

If I cook rice it’s for same day and maybe next day. I like it fresh. If I didn’t have a lot of time I would cook it for 3-4 days. Hope this helps?? [/quote]

yes thanks a lot, love how ‚basic’ you are with such amazing results.

so if you eat like 350g cooked rice per meal as u posted, how much is this approximately raw?[/quote]
Bodybuilding can and should be basic mostly : )

So 350g cooked rice is usually about 110-115g raw

[Sasan Heirati]

Rest day today.

Picked up my mustang from the place it’s been for the last 6 weeks getting power, handling and cosmetic upgrades… and I love it even more.

Way too much power to use on our roads but it’s a lot of fun : D

Not much else to report.

Hope everyone is well !

[Sasan Heirati]

Another great training session today

Delts , traps, triceps

I think also I am coming to a deciding point on my training split moving forward. Based on my lower volume style training, but wants to add more rest days (if I can help it) and doing more then just one body part….

I’ll do a 2 of 1 off split. Sometimes 2 days off maybe after legs

Legs

Chest, biceps

Back, rear delts

Front/side delts, triceps, traps

So 4 day. Split over as many days as I want / need

For delts since i can’t really do over head work, I’ll do a high incline press to target upped chest as well as front delts, since my upper chest does need more work.

Lowering volume more too to facilitate more growth and more intense work sets

Delts triceps traps

High incline CYBEX press 1 x 12

Panatta lateral raise 1 x 15

Cable lateral raise 1 x 12

Panatta dip (little chest) 1 x 15

Straight bar push downs 1 x 8

Single arm push down 1 x 8

Over head cable ext 1 x 1

Db shrugs 1 x 12

hey Sas, do i have something like a morning routine? like u wake up and first drink 16 oz water, take glutamine or steh like that?

also when you weigh your rice cooked , for how many days upfront you cook it?

thanks a lot bud[/quote]
I don’t have a fancy morning routine really. I have a pint glass of cold water, and sit with my dog with a black coffee to do some work emails for 2 hours then I have meal 1 with my tbjp health supplements.

If I cook rice it’s for same day and maybe next day. I like it fresh. If I didn’t have a lot of time I would cook it for 3-4 days. Hope this helps??

[Sasan Heirati]

Another great training session today

Delts , traps, triceps

I think also I am coming to a deciding point on my training split moving forward. Based on my lower volume style training, but wants to add more rest days (if I can help it) and doing more then just one body part….

I’ll do a 2 of 1 off split. Sometimes 2 days off maybe after legs

Legs
Chest, biceps
Back, rear delts
Front/side delts, triceps, traps

So 4 day. Split over as many days as I want / need

For delts since i can’t really do over head work, I’ll do a high incline press to target upped chest as well as front delts, since my upper chest does need more work.

Lowering volume more too to facilitate more growth and more intense work sets

Delts triceps traps
High incline CYBEX press 1 x 12
Panatta lateral raise 1 x 15
Cable lateral raise 1 x 12
Panatta dip (little chest) 1 x 15
Straight bar push downs 1 x 8
Single arm push down 1 x 8
Over head cable ext 1 x 1
Db shrugs 1 x 12

[Sasan Heirati]

Diet and PED’s changes

24 weeks till Spain

Anabolics reduces

T3 reduced

Carbs staying higher

Goal – grow a little whilst lowering fatigue, staying healthy

Meal 1

4 eggs 6 whites

100g oats

4 piece bread

75 gr honey

12 iu fast ins

Train  = 30 carbs

MEAl 2

200 gr chicken

250 gr rice

MEAl 3

90g whey

150g oats

banana or apple

10 fast ins

MEal 4

200 gr steak

400 g potato

MEal 5

90g whey

100g oats

15 g peanut butter

Cardio- none

Cycle

600 test e

300 mast e

50 deca

12.5 t3 x 2 days, 25 x 1 day, repeat

2.5 gh morning

2.5 gh bed time

hey Sas, thanks for the update – how do u split the anabolics are u doing everything in one shot or split in two?

and how u shoot 50 mg devs? is it 200 per ml?[/quote]
Hey bud, I usually try do minimal shots so all in 1 day. If I feel the amount is getting a little too high for 1 day I’ll split in to 2 days like Sunday and Wednesday.

50 deca is 0.25ml so it’s not too hard : )

[Sasan Heirati]

Diet and PED’s changes
24 weeks till Spain

Anabolics reduces
T3 reduced
Carbs staying higher

Goal – grow a little whilst lowering fatigue, staying healthy

Meal 1
4 eggs 6 whites
100g oats
4 piece bread
75 gr honey
12 iu fast ins

Train  = 30 carbs

MEAl 2
200 gr chicken
250 gr rice

MEAl 3
90g whey
150g oats
banana or apple
10 fast ins

MEal 4
200 gr steak
400 g potato

MEal 5
90g whey
100g oats
15 g peanut butter

Cardio- none

Cycle
600 test e
300 mast e
50 deca
12.5 t3 x 2 days, 25 x 1 day, repeat
2.5 gh morning
2.5 gh bed time

[Sasan Heirati]

Weight up today to 241.4

Chris has made a few changes to the cycle. Lower anabolics, lower t3… I’ll post updated plan in the next post

Diet is still high day every training day. So 560-600 carbs with 2 shots of insulin

Rest day is 360 carbs with no insulin.

I’m lowering my work set volume again. I want to see some growth without sacrificing fatigue and with knowing how much my body is responding right now, I know less will = more for now

I’m also going to try add more rest days.

Back, rear delts, calves
Standing calf raise 3 x 8-12
Straight arm pull downs 1 x 12
Bb row 2 x 8-12
Hammer chest support row 1 x 10
Hammer one arm row 1 x 8-10
Hammer underhand pulls 1 x 12
Deadlift 1 x 10
Cable rear delts 2 x 8-12

[Sasan Heirati]

Without a belt your core will do more work during conventional training and get stronger. A belt doesn’t keep the waist small. If you feel better wearing a belt the go for it but be aware that it will effect how you contract your core muscles during training

[Sasan Heirati]

Another drop in weight today down to 240.9

Chris said I’ve improved again.

And gave me high carb day every training day now till he says otherwise.

He also said “don’t beat yourself into the ground in the gym” meaning I am progressing quite fast, quite lean and still dropping even though on higher carb, with 24 weeks left till Spain this speed can burn me out. He’s said it at a good time cos I felt it myself hence why I have dropped training volume right now and slowed down my reps to force me to use less weight

Hes right though. My body is changing almost without us push it, so at this point “less is more”

I often think the more advanced a bodybuilder gets, most make the mistake thinking more is better. Drugs / volume / frequency etc etc… when often then need to do less cos they do everything so much more effectively

Im guilty of this so I’ll pay more attention for sure

So I’ll probably go even lower with volume and maybe take more rest days too

Legs today = SUPER

Laying ham curls 2 x 6-10
Standing ham curls 1 x 12-15
Hip press 3 x 10-15
Leg extensions 2 x 12-15
Hyper extensions 2 x 6-10

[Sasan Heirati]

Hope everyone had a lovely Xmas day if you celebrated it 🥳

Day off training yesterday. I had Xmas dinner but stuck to regular meals other then that

I had a small plate of cheese and crackers. Turkey, potato, veg, stuffing and a few pigs in blankets. Nothing crazy I was still hungry

Gain 1 lb today and Chris asked for pics, to which he replied “looking insane, high day again tomorrow”

So today was high day number 2 with chest and arms

Tomorrow high day again

Weight today was 241.6 so just over a lb above lowest weight

Today I felt great. Full round and lean.

If Chris issues weight up, I’m gonna miss feeling lean haha

High menu today is same as last one 560 ish carbs, insulin with meals 1 and 3

Chest arms calves
Incline plated press 3 x 6-12
Flat machine press 3 x 6-12
Pec dec 2 x 6-10
Straight bar push downs 3 x 8-12
Rope extensions 3 x 6-10
Bicep preacher machine 4 x 6-10
Calf toe press 4 x 6-10

[Sasan Heirati]

High day no 1 today. Going well. I definitely felt flat this morning when I woke up. But significantly leaner

Really been enjoying getting leaner lately so it’s gonna be a little annoying stopping that momentum assuming Chris slows down the fat loss since we have 25 weeks till Spain now.

But needs must , see if he decided to feed me more or continue getting leaner. Since I do grow into shows quite well I wouldn’t be surprised if he kept us chipping away

Anyway back day went super. Don’t know what it is about recent back session but they feel amazing.

Tomorrow is Xmas day, I’ll have 1 off plan meal with the family but that’s about it. Maybe a desert : D

Boxing Day is leg day and 2nd high day.

Back and rear delts
Straight arm pull overs 2 x 8-12
Seated hammer 2 x 6-10
Db row 2 x 6-10
Seated low row 2 x 6-10
Cable rear delt fly 4 x 8-12

[Sasan Heirati]

New low weight today 240.9 lbs. Chris has given me 2 back to back highs days. So that’ll be Sunday and Tuesday since Monday is Xmas day

Didn’t get an invite for the Arnold’s Uk. Not phased by it, me and Chris will just crack on keep prepping either way

There’s a bunch of USA shows after the Arnold’s. But I don’t want to travel there for my comeback show. I know how things work.

Plus we are having our 2nd maybe around the 3rd of January so I don’t want to travel too far in the first 6 months.

So next close shows are Spain Italy and Portugal all within 4 weeks of each other in June / July

That was my initial aim for next season, to do a few European to get my name back out there, build some hype before hitting the USA again.

So now we’re 25 weeks from Spain.

Full steam ahead. Nothing has changed : )

Legs yesterday
Laying curls 4 x 8-12
Leg extensions 4 x 8-12
Leg press 4 x 10-15
Stiff deads 2 x 8-12

Chest triceps side delts biceps today
Flat bench 3 x 6-10
Incline hammer 3 x 6-10
Pec dec machine 2 x 8-12
Dip machine 2 x 10-15
Straight bar push downs 2 x 8-12
Cable side laterals 4 x 10-15
Cable bicep curls 2 x 6-10

[Sasan Heirati]

Another Solid back day yesterday. Good strength, good pump, great muscle connection. Can’t complain

Right should / front delt attachment was sore but used to it

Chris was happy with my check in. Check in again tomorrow

Should find out the Arnold’s Uk athlete today so be good to finally know if I can do it or not

Appetite is hiiigh. But no tiredness or fatigue so the appetite is just a response to body being super efficient which is great

Back biceps rear delts
Straight arm pull over 2 x 8-12
Panatta row 3 x 6-10
CYBEX lat low row iso 2 x 8-12
Cybex lat low row double 2 x 10-15
Cable face pulls 4 x 8-12
Ez bar cable curls 4 x 8-12

[Sasan Heirati]

Chest triceps side delts today with quite well. Fuller from the 2 higher days but I wouldn’t say bursting full.

I doubt I’ll be bursting full till show day. Maybe even not then haha. My Josh always tends to look better when it’s a touch flat. Full enough to look round etc but not full where I feel pumped all day, that’s where my details and separation starts to blur

Genated if I was a mass guy like James H, Samson etc then fuller would maybe be better , but at my size and structure and my strengths being detail and proportions it’s always better a touch flat

If that makes sense

Back to regular carbs today.

Feel hungry lol

Happy overall

Chris happy wit todays pics too. Checking in again with him tomorrow

Chest triceps side delts
Incline CYBEX press 3 x 6-10
Decline Atlantis press 3 x 6-10
Cable fly 2 x 8-12
Dip machine 2 x 12-15
Rope over head extensions 2 x 10-15
Cable tricep push downs 2 x 8-12
Cable side laterals 4 x 10-15