[Sasan Heirati]

Looking really good right now big man !

[Sasan Heirati]

High carb day today. I don’t feel hugely different as it’s only really an increase of 150-200 clean carbs. Visually it’s noticeable, metabolism wise also.

So bit of change in direction in terms training today. Was hitting some poses this morning, and my forearm / bicep tendons as well as left elbow AND right shoulder were very sore. I know I was cold but they were extra sore

It actually annoyed me a lot. Did a lot of thinking and even spoke to a couple guys I trust (local old school guys who don’t compete anymore)

Decided to really slash my volume. Or at least my session to session volume. Just to allow joint recovery and also see how it feels / looks on my physique. I figure if I do less in that gym session, my body gets a better start on recovery for the next couple days

It’s not a deload. I hate that work. I’ll still train 6 days (I know I said I’ll rest mid week, but I’ve changed my mind for now lol) and I maybe even hit some parts twice. Who knows

I’m also going to couple more muscle groups together so sessions arent wasted and I am still getting leaner with high output

I’m going to go by feel. Decide on the day what I want to train, going off what my body is telling me, what I’ve trained previous few days etc

Today was chest , triceps and biceps.

8 sets chest (instead of my usual 20+)
4 sets triceps (overlapping into pressing(
4 sets bicep curls

Felt really good. Goal is to bring joint pain down, whilst still training as hard as possible. Mission impossible?? Maybe. We’ll see.

Tomorrow I’ll rest

Monday I’ll either do legs, or back.

Chest and arms
Flat smith press 4 x 10-20
Incline machine narrow 4 x 8-15
Ez bar tricep push downs 4 x 10-20
Ex bar cable curls 4 x 8-12

[Sasan Heirati]

Great to see how good everything goes with your prep 😀 would love to see more people would follow your training and diet style. Instinctive and not so complicated. As these days, YouTube is full of progressiv overload stuff I am missing guys like you doing the high volume stuff like in Jay cutler days haha.

Thank you buddy appreciate it a lot 🙂 I think there’s an element of progressive overload with me too, but it’s not a blatant focus for me. I go my feel a lot, change things within that moment, build up fatigue and failure over multiple sets instead of just one huge set, and lot of trainees today don’t quite grasp what that means and I don’t blame them. There’s different ways to build muscle. My way fits me best [/quote]

And I think that’s the most important thing. Everybody has to find their own way. To do that you need to try everything, stick to it long enough and have your experience with it:)[/quote]
Exactly. It’s all trial and error. And it doesn’t mean you have to choose one method. You can mix between. I use all methods in one sometimes lol. I do what I feel my body needs. Nothing is set in stone for me

[Sasan Heirati]

244.1 today so a couple lbs dropped from 2 days ago.

Chris said it’s my best look so far this prep

And he’s given me another high carb day tomorrow. Same high day menu as last time.

Definitely felt the weight loss in the gym. Trained legs and the endurance wasn’t there and pump faded half way through

I’m going to add a mid week rest day as of next week. Im pushing too hard in the gym to be able to run a 6 day split

I don’t want to train easier. But I can feel my recovery is started to slouch behind.

So hams and quads will be moved into the same session again.

Knees feel fried right now and quite sore. Didn’t do giant sets, I went back to conventional pyramid , went up to 510kg on leg press and now I’m paying the price

So frustrating cos through my 20’s and early 30’s I was doing 600-700kg leg press for 8-12 reps. 400kg for 30+ reps. Now if I try to push remotely close to that, my patella’s are shot for days.

Age maybe ? Pushing too hard maybe ? I’ll try figure it out and also try forget those numbers since it’s not really my method to go by hungers often. But can’t help but think lol

Leg and abs
Laying ham curls 4 x 8–12
Leg extensions 2 x 30
Leg press 3 x 10-20
Leg extensions 4 x 15-20
Seated leg press 3 x 15-20
Lunge walk 2 x 20
Rope ab crunches 4 x 10-15

[Sasan Heirati]

Great to see how good everything goes with your prep 😀 would love to see more people would follow your training and diet style. Instinctive and not so complicated. As these days, YouTube is full of progressiv overload stuff I am missing guys like you doing the high volume stuff like in Jay cutler days haha.

Thank you buddy appreciate it a lot 🙂 I think there’s an element of progressive overload with me too, but it’s not a blatant focus for me. I go my feel a lot, change things within that moment, build up fatigue and failure over multiple sets instead of just one huge set, and lot of trainees today don’t quite grasp what that means and I don’t blame them. There’s different ways to build muscle. My way fits me best

[Sasan Heirati]

So delts and traps today. Felt really good.

Not feeling the lower carb deficit yet, appetite is high but no higher. Strength and pump were fantastic.

The extra rest and deca probably chiming in nicely now as I feel fuller and rounder.

Couldn’t be happier with how I look at 14 weeks out.

Granted I still don’t think I have as much size I did back in 2018, but next off season I can fix that if I am hungry for it.

For now, in Chris’s words “very rounder with very clean lines” we shoot for crazy condition and I know I can be in the first call out in more pro shows next year .

Checking in with Chris again tomorrow.

Who know what he’ll do next. Love his mind, it’s super unpredictable lol

Delts and traps
Bar bell shrugs 4 x 10-12
Low row shrugs 3 x 10-12
Bench support db reverse fly 3 x 10-15
Lat pull down face pulls 3 x 8-12
Seated db side laterals 3 x 10-15
Single arm machine presses 2 x 10-15
Upright rows super set db front raises 2 x 10-20

[Sasan Heirati]

Could you pls explain the reason for cycle t3, but not take 25mg on a daily basis? thanks sas

Higher fat burning day followed by a lower fat burning day where food stores up better. Can call it “tricking the body”. Maybe not scientific, but it damn well works [/quote]

May I ask if it’s something you have always done for yourself and your clients? Does the food change on higher/lower burning days as well?[/quote]

Hi Paul, so firstly apologies as I misquoted, t3 has been changed to 12.5 day 1, 25 day 2, repeat… yes I’ve used this method. If for example 25mcg it’s maybe ramping up burning too much, alternate a 12.5mcg into every other day will lessen the effects overall but not negate it. Same works when increasing it. So it’s less effective than just 25 daily, but more effective then 12.5 daily… make sense ? [/quote]

thanks a lot for the explaination! Would you still use 25mcg (higher fat burnung days) on a high carb day with insulin? The effect seems to offset each other[/quote]

T3 when in, should be taken daily. Regardless of carb intake. It’s a hormone [/quote]

would you say t3 is used better when cycling? e.g. if someone uses 25mcg for prep, he will get better effect of using 12.5mcg one day and 37.5 mcg the next day?[/quote]
No I’m not using 12.5 and 37.5, that was a typing error. 12.5 and 25 is current dosages.
And no I think always start with a single daily dose. This method is quite advanced and Chris Aceto has an eye like no one else since he’s been prepping bodybuilders since the 80’s.
So even I wouldn’t copy him cos we won’t have the thought process he has

[Sasan Heirati]

You can always post blood work on here. Lots of people can help.
Or email E-val and Dave Crosland will happily help as it’s his business.

Test only first cycle is more then enough for males (assuming)

[Sasan Heirati]

Typical! Sleep quality affects training a lot doesn’t it. But it sounds like you’re continuing to improve regardless buddy

Nice too see the updates

Thanks mate. It’s not great, but it is moving forward.

Biggest problem is the tiredness. Especially for big movements or sets on legs. It’s hard when not a competitor anymore to get to those real reps and sets at the best of times….and fucking impossible right now. I need a strategy as my legs do grow well when hit…need to find it

Very tempted to once per week for a spell use an oral or something on leg day if it might help?[/quote]
Obviously as Oscar says it’s wise to try address the tiredness first. I know how it is with family, limited sleep etc, so I know it can’t be helped much of the time. It helps to use extra rest days, decreased volume in the gym

BUT if it’s that initial pre set motivation, I find especially for legs, supersets / tri sets / giants sets are a good way of frying your muscles without the nerves if ONE big set. Look into it. I use it often now as I can’t do the one big sets due to bad knees. So when I do 2-4 movements back to back, the accumulative fatigue and failure points come easier (not easy but you’ll know what I mean)

Orals can help. But any kind of synthetic boost will only mask and worsen tiredness if it’s a big issue

If you’re in a good place health wise to run anything then of course it helps for sure

[Sasan Heirati]

Typical! Sleep quality affects training a lot doesn’t it. But it sounds like you’re continuing to improve regardless buddy

Nice too see the updates

[Sasan Heirati]

I love blending my oats with banana, isolate and nut butter – sits well and easy to consume.

I 2nd this from Joe

[Sasan Heirati]

Very good day today. Weight down form yesterday to 247.1 regardless of the 2nd high day.

Chris was very happy with today’s pictures. Back to regular carb days , checking in again Friday

Hamstrings calves and abs today
Laying ham curls superset with seated ham curls 3 x 5-10
Standing ham curls 3 x 10-12
Ab rope crunches 4 x 10-15
Calf toe presses 4 x 20-50

[Sasan Heirati]

May I ask why you choose t3 over clen, which is more targeted to burn fat? and hope your recovering well : )

T3 and Clen target fat differently. So it’s not a matter of one or the other. They can be taken together. I don’t like Clen and how it feels so not using it right now

[Sasan Heirati]

Could you pls explain the reason for cycle t3, but not take 25mg on a daily basis? thanks sas

Higher fat burning day followed by a lower fat burning day where food stores up better. Can call it “tricking the body”. Maybe not scientific, but it damn well works [/quote]

May I ask if it’s something you have always done for yourself and your clients? Does the food change on higher/lower burning days as well?[/quote]

Hi Paul, so firstly apologies as I misquoted, t3 has been changed to 12.5 day 1, 25 day 2, repeat… yes I’ve used this method. If for example 25mcg it’s maybe ramping up burning too much, alternate a 12.5mcg into every other day will lessen the effects overall but not negate it. Same works when increasing it. So it’s less effective than just 25 daily, but more effective then 12.5 daily… make sense ? [/quote]

thanks a lot for the explaination! Would you still use 25mcg (higher fat burnung days) on a high carb day with insulin? The effect seems to offset each other[/quote]
T3 when in, should be taken daily. Regardless of carb intake. It’s a hormone

[Sasan Heirati]

How often / how many rest days you taking big man?