[Sasan Heirati]

High day tomorrow

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

[Sasan Heirati]

Another very good day ticked off.

Arm day. Went well. Super pumpy session but worked up to some decent weight on dips, push downs and db curls.

Nice short rest periods

Being mindful of all my aches and pains

Is it as fun as training heavy? Not really.

But needs must for what my body is asking for right now

Appetite is great. Not starving but looking forward to all meals

Feel leaner today!

Arms

Rope push downs 4 x 30

Dip machine 4 x 12-20

Close grip bench press 4 x 12-15

Cable extensions 4 x 15-20

Cable curls 4 x 8-12

Db curls 4 x 8-10

Ez bar curls 4 x 10-12

Iso cable curls 4 x 6-10

Do you pyramid up in weights when doing let’s say 4 sets 12-20 reps or do you start with the heaviest weight and reduce then over the sets to stay in the rep range ?[/quote]

Hey bud 🙂 so it depends. If for example at my first set I fail at rep 20, I increase weight. Then I fail at 18, increase again, if I fail at 14, I’ll likely hold the weight there.

If at my first set I fail at 13, I’ll lower the weight so I can stay within that rep range. So every time I can vary. Hope this helps ? [/quote]

This helps a lot 🙂 I was just curious if you do it the same way I do it haha 😆 [/quote]
Haha the way you grow, you definitely do it right 😬

[Sasan Heirati]

Big weight drop today. 244, so since Tuesday ( 4 days ago) I’ve dropped around 5 lbs. Feel leaner too. Little flat though

Chris has given me a higher day tomorrow, this time with insulin at meals 1 and 3. So it’s increasing how hard he wants high days to hit a little.

I’m glad cos I’m hungry lol. But it’s a nice hunger. “Body is efficient” hunger where I can stay for weeks.

I’ll post the high day diet below

Today was back day and it was a super session. Felt great. Was fried by the end of it but I did go quite hard quite high pace too. Lot of bent over shit. Loved it. My back has to grow

Back and abs
Rope ab crunches 6 x 12-15
Wide grip lat pull downs 3 x 8-12
Close grip pull downs 3 x 6-10
Barbel rows 4 x 8-15
T bar rows 3 x 8-12
Deadlifts rdl 2 x 8-12
Seated chest supported low row 2 x 12
Straight arm rope pull overs 3 x 10-15

[Sasan Heirati]

Another very good day ticked off.

Arm day. Went well. Super pumpy session but worked up to some decent weight on dips, push downs and db curls.

Nice short rest periods

Being mindful of all my aches and pains

Is it as fun as training heavy? Not really.

But needs must for what my body is asking for right now

Appetite is great. Not starving but looking forward to all meals

Feel leaner today!

Arms

Rope push downs 4 x 30

Dip machine 4 x 12-20

Close grip bench press 4 x 12-15

Cable extensions 4 x 15-20

Cable curls 4 x 8-12

Db curls 4 x 8-10

Ez bar curls 4 x 10-12

Iso cable curls 4 x 6-10

Do you pyramid up in weights when doing let’s say 4 sets 12-20 reps or do you start with the heaviest weight and reduce then over the sets to stay in the rep range ?[/quote]
Hey bud 🙂 so it depends. If for example at my first set I fail at rep 20, I increase weight. Then I fail at 18, increase again, if I fail at 14, I’ll likely hold the weight there.
If at my first set I fail at 13, I’ll lower the weight so I can stay within that rep range. So every time I can vary. Hope this helps ?

[Sasan Heirati]

Hey Sas, if I remember right, you only inject twice a week and sometime once ( forgive me if this isn’t right). Have you noticed any difference from more frequent injections?

No, if anything I prefer one injection(s) once weekly now. Easier, and I don’t see any difference no buddy

[Sasan Heirati]

Another very good day ticked off.

Arm day. Went well. Super pumpy session but worked up to some decent weight on dips, push downs and db curls.

Nice short rest periods

Being mindful of all my aches and pains

Is it as fun as training heavy? Not really.

But needs must for what my body is asking for right now

Appetite is great. Not starving but looking forward to all meals

Feel leaner today!

Arms
Rope push downs 4 x 30
Dip machine 4 x 12-20
Close grip bench press 4 x 12-15
Cable extensions 4 x 15-20
Cable curls 4 x 8-12
Db curls 4 x 8-10
Ez bar curls 4 x 10-12
Iso cable curls 4 x 6-10

[Sasan Heirati]

247 today so a nice drop in 2 days since cutting food down. And I feel good!

Send pictures to Chris this morning and he’s happy too. I’m definitely improving consistently in check ins.

I feel like I’m being boring sometimes on here, but honestly things are great and both me and Chris are happy with how I look.

In prep I tend to switch off. Hand the reigns over to Chris and my brain just turn off from my own bodybuilding. I follow the diet and supps changes Chris sends, and I just do what I need to do in the gym to get the job done. And I enjoy it! No questions no thinking.

Rest day today. Dropped my Ford mustang off in Wakefield for some upgrades. It’ll be gone for 3+ weeks. If there’s any petrol heads following this let me know and I can share the build : )

Back to work tomorrow with arm day

Chris wants check in again Saturday

[Sasan Heirati]

hi sas, the changes seem pretty drastic, do you think it is suboptimal to hold on a very lean condition so many weeks out?

Drastic? How? And why would it be an issue being this lean this far out? I’ve been this lean since May this year. I’m still 20-25 ones off stage condition so I don’t see the issue [/quote]

Is your body not a little “burnt out” or tired so stay lean such a long time? 😅[/quote]

20/25 lbs away from stage wouldn’t see anyone burnt out.

Sas doesn’t do anything that would make him burn out he is extremely smart with this.

Sorry to but in but this question is silly, he’s one of the best in the country to do this, he isn’t going to do something that won’t be beneficial.

20-25 lbs above stage weight is probably

The best environment to actually grow

Question above he has also already answered you above your asking same thing in a different way Paul

Sorry to but in sas but this is frustrating to read. [/quote]
Mate never need to say sorry, you can butt in here much as you want. I value everything you say and do, so thank you!

And you’re right, answered it perfectly . I haven’t done much to burn me out. Body is healthy, stress free, toxic fees (to a point) so it’s responding well. I’m pretty in tune with my body and what it’s telling me so I regulate training / supps etc accordingly when I need to.

Back end of prep is when things get harsh. But that’s ok

And yep, 20-25 lbs above stage right now (at a guess) feels really really good. Digestion, sleep, strength, recovery, energy levels, mental focus, everything just feel like it’s ticking along nicely so I know it’s a good place for me to be in terms of growth.

[Sasan Heirati]

May I also ask your opinion on switch compounds every 8-12 weeks? both offseason and prep?

I don’t think any compounds need changing if progress is being made. If someone’s hit a plateaus then maybe. But that’s often a food / recovery issue instead of anabolics if it’s just 8 weeks : ) [/quote]

So if someone runs test and masteron all through prep and has good results, would you not change the masteron to other compounds in the offseason? [/quote]
No not really. It’s anabolics and helps recovery growth fulness strength etc etc… all works the same. The only time I’d maybe change it is if I want to get “heavier” where I prefer test and eq

[Sasan Heirati]

Delts today and it felt pretty good apart the usual right shoulder pain. Boring and repetitive I know I’m sorry lol. But I managed to work around it

Did some super sets and tri sets to really intensity of the pump and fatigue and it definitely felt really good.

Haven’t really felt the drop in food. I’m sure it’ll kick in by tomorrow.
I do feel a little tighter today but that could be water / placebo

We’ll see at tomorrows check in

Delts abs
Reverse pec dec 4 x 8-12
Front db raises 4 x 8-12
Hammer strength press superset into dh side laterals 4 x 6-10
Dh shrugs s/s into bb upright rows s/s into 1/4 rep db side laterals 5 x 6-10
Rope ab crunches 4 x 12-15

[Sasan Heirati]

May I also ask your opinion on switch compounds every 8-12 weeks? both offseason and prep?

I don’t think any compounds need changing if progress is being made. If someone’s hit a plateaus then maybe. But that’s often a food / recovery issue instead of anabolics if it’s just 8 weeks : )

[Sasan Heirati]

hi sas, the changes seem pretty drastic, do you think it is suboptimal to hold on a very lean condition so many weeks out?

Drastic? How? And why would it be an issue being this lean this far out? I’ve been this lean since May this year. I’m still 20-25 ones off stage condition so I don’t see the issue

[Sasan Heirati]

Can’t see pics bud. But I wouldn’t advise anyone do an aggressive cut for longer then 4 weeks really if they can help it. You can start to lose performance and muscle. At least go to maintenance. You can still get fit / healthy without being that low on food

[Sasan Heirati]

Diet updates with Chris is food changes today

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

Train – (30 carbs)

M2
200g cooked chicken
300g cooked rice ———- LOWER

M3
3 scoop whey
100g oats ———- LOWER
——————- NO PB

M4
200g cooked steak
200g cooked rice —- LOWER & CHANGE TO RICE

M5
3 sc whey
——————— NO OATS NO PB

Cardio- none

Cycle
600 test E
400 mast e
2.5 iu gh AM
2.5 iu gh PM

[Sasan Heirati]

So Chris made some food changes today. Cut some carbs and fats from meals 2-5. Looks like he wants to see me tighten up.

249 today and my best look so far this prep according to Chris

17 weeks 4 days out HOPEFULLY from Arnold’s uk. If not, what ever shows I can do after that date. Or before , we’ll see

I’ll post diet update below

Legs today was brutal. I decided to do some supersets / tri sets and giant sets. With my mate. I’ve also got a cold sinuses and chest so that didn’t help but it didn’t stop me

Pump was outrageous. And by the end I felt fully fatigued in all my leg muscles AND my knees felt perfect. So I think I’ll do this more often.

Leg day giant set style
Laying leg curls straight sets 5 x 10-12
Leg ext into hack squats 1 x 10 , 10
Leg ext into hacks into bb squats 1 x 10, 10, -“
Leg ext into hacks into bb squats into squat leg press 1 x 10, 10, 10, 10
Leg ext into hacks into squats into squat press 1 x 10, 12, 12, 10
Leg ext into seated machine press 1 x 20, 15
Leg ext into seated machine press 1 x 25, 20
Walking lunges x 100 steps into body weight squats x 20

Dead