[Sasan Heirati]

Another little Weight drop again to 242 today.

Chris’s reply to my check in “absolute best yet”

He’s asked for another check in tomorrow. That’s daily check ins for almost a week straight

He’s happy. I’m happy. And training felt really good today. Planned on chest biceps triceps but forearms felt sore so replaced biceps with side delts

I started with triceps instead of chest since I did a lot of heavy chest work earlier in the week. Felt good

Today was the first time I’ve felt slight bit of prep fatigue, but I’ve also had less sleep the last 3 nights so it’s likely cos of that. Will make up for it tonight.

Otherwise I feel great.

Posted a couple progress shots from today on my IG page for those of you interested

Give me feedback, it’s welcome : )

I’ll update my diet and cycle in the next post here

Triceps chest side delts
Straight bar push downs 3 x 10-15
Rope over head extensions 3 x 8-12
Nautilus incline press 3 x 8-15
CYBEX flat press 3 x 10-15
Dip machine 3 x 12-20
Panatta side lateral machine 4 x 10-15

[Sasan Heirati]

I think it’s more convenient and easier to run a health / maintenance phase during Ramadan for sure. Fasting is meant to be healthy as well

[Sasan Heirati]

Another weight drop to 242.5 lbs today. New low this prep.

Feel leaner but also feel flatter for the first time in a little while. But that’s expected and it’s ok.

That’s 160g hit of carbs from oats and honey before training is allowing me to do what I need in the gym. Easily.
No
Hit legs again today . They felt fully recovered so why not

Still low volume. Super controlled reps. Joints feel a little better again.

Checked in with Chris this morning, see what he says.

Legs and abs
Laying leg curls 3 x 8-12
Rdl 3 x 6-10
Leg press 3 x 8-15
Leg extensions 2 x 15-20
Rope ab crunches 3 x 10-15

[Sasan Heirati]

Next 2 days higher carb diet and current cycle update

Monday and Tuesday diet

Meal 1

4 eggs

6 egg whites

1 cup oats

4 piece bread

75 gr honey

10 iu fast ins

Train  = 30 carbs

MEAl 2

200 gr chicken

250 gr rice

MEAl 3

3 sc whey

1 1/2 cut (150g) oats

banana or apple

8 fast ins

MEal 4

 200 gr steak

400 g potato

MEal 5

 3 sc whey

 1 cup (100g) oats

15 g peanut butter

Cycle

800 test e

400 mast e

100 deca

T3 cycled 12.5 / 37.5

2.5 gh fasted

2.5 gh before bed

Did you are not using any IA?[/quote]
Just added this week. 0.5mg adex x 2 days weekly

[Sasan Heirati]

I’ve never felt good on primo regardless of the dose so I’d personally swap
It or drop it. But that’s me. 14 weeks is a long time on cycle too so just be mindful of sensitivity / health.

[Sasan Heirati]

Back biceps and forearms today. Again, I’m decided the muscle group for that day as I go. I’m going off recovery / soreness / joints etc.

And it was a very good session. Feeling stronger and more confident with every session this week. Joint pain a little lower again, strength and pump up. Win win

Food back to regular menu today. Which has me at around 360g carbs.
High day yesterday was around 550. So nothing crazy but enough to bump me back up.

Zero fatigue during the days. And a healthy appetite.

Could ask for a better prep so far

Back biceps forearms calves
Seated toe press 2 x 40-50
Cable pull overs 3 x 6-12
Panatta t bar row 3 x 8-12
CYBEX single low row 3 x 10-15
Face pulls for mid / upper back 2 x 12-15
Db leaning curls 3 x 6-10
Hammer strength preacher 3 x 6-10
Cable wrist curls 3 x 10-20

[Sasan Heirati]

So today I’m up 1 lb yesterday’s high day. Do feel fuller. No bloat or water retention.

Train chest and delts. Mainly side delts and it felt really good

Keeping to the lower volume and my joints are slowly improving which I’m really happy with. It’s also not hurting my progress.

Chest and delts
Incline nautilus 3 x 6-10
Decline Atlantis 3 x 8-12
Cable fly 2 x 10-15
Cable side laterals 4 x 8-15

[Sasan Heirati]

Another drop today prep low for me at 242.7. And I feel leaner for sure

Send Chris pics and weight. he’s given me another high carb day tomorrow. I’ll post the menu later, it’s the same as last high.

So things are moving nicely. Quite fast really for 13 weeks out but I don’t mind.

If I can get show ready with minimal cardio and maximum food being this lean this early, that just means a higher chance of retaining more size and fulness. And higher work capacity in the gym too.

Did quads and hams today. Low volume again. Joints already feel less painful so that’s a good sign.

I feel like I’m less “trashed” after sessions, which not only means joints feel healthier but also if I want I can hit legs again later this week. We’ll see

Physique wise obviously I’m still improving, if anything it’s speeding up, so the lower volume (per muscle group per session) is helping with that too.

So also when I’m trying to focus on joint health, I try and lift less weight for obvious reasons, so to make those sets as intense and hard as possible to still stimulate growth, I’m slowing down a lot of reps, and pausing in either the stretched or contracted position. Making each rep as hard as possible without going heavy. This is helping me a lot too

Legs
Laying ham curls 2 x 10-12
Seated ham curls 2 x 6-10
Leg extensions 2 x 15-20
Squat press 2 x 8-12
Abs – rope crunches 2 x 15-30

[Sasan Heirati]

My son is only 3 but he loves my food the oats, protein, cream of rice etc lol. Sundays right now since I am in contest prep I stick to my diet 100%. No days meals off plan. When I’m not in prep, I usually have all of Sunday off and eat / go out to eat what ever we all fancy.

Even mid week if I want to eat with family or take them out I will. I just adjust the rest of the plan to suit

Good to hear. Fills me with hope that there are real people out there with good quality of family lives being lived. I loath the idea of not sharing a meal withbmny wife and kids. That important time around a table etc. you can imagine what it must be like in some households of folk who are into this . I spoke to James supercell (forget his second name..memory terrible). Love him having a Sunday lunch etc with the family on prep.[/quote]
Well if you ever lose faith in whether or not a bodybuilder can have balance with his family AND build a pretty cool physique… just message me. My mrs will be giving birth in the next couple weeks to our 2nd son and I’m in prep for a big competitive season, but I’ll make it work all the same. I want to be on the Olympia stage if I can win a pro show, but as long as it’s off season, I’ll have a balance for my family no matter what. Prep gets tougher, but this is the absolute extreme of this sport / journey so I’ll allow it. If I was prepping for an amateur show, I’ll be having every Sunday off to do family things right up till the final week of prep. Theres not a chance I’m missing out on my kids growing. But I am also doing this for them and their future

[Sasan Heirati]

Agree with Clare it’s hard to always plan when to deload. And some don’t do deloads, I personally prefer to take a few extra easy days. When I try deload I still go too hard.
Generally when joints start to hurt , performance drops, motivation fades etc maybe it’s time to deload or lower volume. If you over do the volume / intensity then a deload can come round faster then you think. But if you feel great keep going

[Sasan Heirati]

Another couple lbs dropped today to 243.6.

Chris is happy. I look better again today. Asked for another check in tomorrow morning

I’m happy with how I look too. Feel really good. Feel leaner for sure

Back today and threw in some biceps and forearms too. Still low volume, trying to get the most intensity out of each set and rep. So pausing and slowing a lot of reps down to try help my achy joints but make the lighter weights as hard as possible

Back biceps forearms
Straight arm pull overs 2 x 8-12
Smith barbel rows 3 x 8-12
Assisted pull ups 3 x 6-10
Ez bar cable curls 3 x 8-12
Cable wrist curls 3 x 15-20

[Sasan Heirati]

What do you do on family days with meals? Has that changed a bit now? Kid/kids like it?

My son is only 3 but he loves my food the oats, protein, cream of rice etc lol. Sundays right now since I am in contest prep I stick to my diet 100%. No days meals off plan. When I’m not in prep, I usually have all of Sunday off and eat / go out to eat what ever we all fancy.
Even mid week if I want to eat with family or take them out I will. I just adjust the rest of the plan to suit

[Sasan Heirati]

Rest day today. Woke up 244.9 so just over 1/2 a lb up from high day yesterday

Feel good. Feel hungry feel leaner.

Chris is happy with picture today. He wants another check in tomorrow morning

Still haven’t heard from the IFBB regarding my Arnold’s invites so it’s looking doubtful but I’ll email again this week.

Not much else to report.

Day of rest, family time and planned meals. Will be ready to hit back tomorrow

Hope everyone has had a great weekend

[Sasan Heirati]

Interesting seeing the challenges are replicated, all be it at a different level across the board as I also reach near 40.

I have a mindset I’m trying to shift of what worked for me at 25 and had me at my best and competitive….and it’s just irritating me and pissing me off 🤣. Need that paradigm shift to think different and try to enjoy it.

25 was mate. 30 was decent but started have to change a few movements, 38 and a unless workout is like finding a unicorn 😂

BUT there is always a way. We just have to be a lot more planning minded, as well as just training a smart as possible albeit rep range, range of motion, rep tempo, volume, frequency etc etc out his tells us more then any set method or plan now

[Sasan Heirati]

Rest day, new low in bw and looking much much leaner.

Last time I was similar condition at 240 and I was 252 today, very happy and strongest I’ve been. Perfect timing now to maintain and hold as first bit of prep is done. I will aim to absolutely hold condition over this next 5 weeks ish and then it’s game time again!

This sounds exciting mate !