[Sasan Heirati]

248 today so up 1 lb from the cheat meal last night

Leg day today was well an truly fully fuelled and I Destroyed my quads

Decided to just do quads. Felt like leaving hams for later in the week fancied just focusing all my attention into my quads. Or as much as I can control with minimal crossover.

And it definitely paid off. Had a great session

I did however start with 1 ham movement for blood flow behind knees

I started the session with abs for a change and that felt really good too.

Waiting for Chris reply to todays check in so I’ll update you guys on what he says.

Legs and abs
Cable ab crunches 6 x 10-15
Laying ham curls 4 x 8-12
45 deg leg press 6 x 8-20
Leg extensions 6 x 15-20
Lunges 1 x 120 steps
Seated leg press 4 x 15-20

[Sasan Heirati]

So todays instructions from Chris is to have another 2 burgers 2 fries before bed tonight

He’s happy with how I look. And I’ve lost 3 lbs since last cheat meal 4 days ago so metabolism has picked up.

Again, who am I to complain : D

Today was chest day and it was great. Higher volume, high pace, awesome pump.

I’m going to try increase work sets now since everything feels so good. So today was higher then usual

Being on maccies tonight lol

Chest and calves
Standing calf raise 6 x 10-20
Flat bench press 3 x 8-15
Incline bench press 3 x 12-15
Decline machine press 3 x 8-12
seated pec dec 2 x 15-20
Incline hammer strength 3 x 15-20
Cable fly 2 x 12-15
Press-ups 2 x failure (15-25)

[Sasan Heirati]

also, I see you auto regulate rest days a lot. may i ask how can you tell/according to what kind of feedback a client gives to decide if more rest is needed? I am just so focused and suffer through workouts and hard to take a day off from plan

I don’t treat most clients like myself cos I’m very in tune with my body and quite advanced. My genetics are very different to most too. Generally I don’t think anyone should train hard and heavy more then 5 days per week. And when fatigue goes extra high, strength drops, pumps drop, sleep is disrupted, soreness is higher.. it’s time for extra rest days

[Sasan Heirati]

hi sas, hope you enjoyed your burger n fries haha😀 Would you give your client who has a slow metabolism and is not as big as you, lets say under 90kg, also calorie dense cheatmeals like burgers? or would you prefer cleaner refeeds?

Thanks Paul, it’s very rare that I don’t enjoy burger and fries. Especially when it’s 2 of everything haha.

Yes I would that kinda cheat meal to any level of trainee. But the timing / frequency of them / rest of the diet etc all has to be right [/quote]

thanks sas! When would you introduce “dirtier meals” like burgers and when would you increase cleaner calories/refeed?[/quote]
It’s very individual Paul. If I gave you an answer it would be generic and a total guess. Bodybuilding isn’t and shouldn’t be genetic at all. Off season I think 1 cheat meal per week is fine. Most for those struggling to gain if clean if always near maxed out.
Pre contest it’s totally progress based. Sometimes push guys for 4+ weeks with no high day / cheats. Some guys might need 3 in the same week. Depends

[Sasan Heirati]

The other ( dht / eq )stay in the same low / moderate dose all periods off season or pre contest ? start with low and up at 400-600 max ?

Only the test keep it in high dosage at 800-1000?

Yes off season I like eq and/or mast. Dosages depends on how I am growing. If I am growing on 200 I stick to 200. So no set rule. But I don’t like going higher then 400-500 no

Rest generally starts 300-400, and taper up if I need to. max out at 600-800, sometimes 1000 if I’m wanting to get real heavy

And yes protein is key. Protein is the only nutrient that repairs and builds tissue. So keeping high and actually increasing it when trying to grow makes more sense to me.

[Sasan Heirati]

Don’t give up. Metabolism will be trained just like muscles, appetite etc etc

Eq for me, I don’t like nandrolone. I’ve tried higher dosaged but anything past 400-500 for me doest do much extra.

I didn’t mean that’s too many calories I meant that’s too many number meaning I don’t focus on numbers that much.

My peak off season calories is usually around 7000-8000 calories

Nandro I don’t know but and for me don’t goes good in my body… EQ believe will be better the only side of eq is the high hematocrit …

EQ use it for 10-12 weeks max before you change it with any dht such ( mast e ) for another 8-10 week ?

Have ever try together mast e with eq ( the same time together ) ?[/quote]

Yes I just make sure I am leaner and fitter when I use eq. And use the tbjp health supps to protect bloods

I’ve used eq in different ways. Just test and eq and it’s worked well. And yes I’ve used it Witt test and mast e and that works really well

I try stick to 2 compounds if I can unless

I am cutting hard for something [/quote]

With 2 compounds you can manage better and sides … but I saw you give more priority a lot in food ( a lot protein) and after in ped ( and say that and with ped you push more with test and other compounds dht mast e or eq don’t use it more than 400-600 / week only the test e give a push to 800-1000

A lot other guys make the other method with lower test and push a lot more up the dht [/quote]
Yes food is king. You can grow a lot with just food and low drugs. But you can’t grow quality must with high drugs and low food. So I always push food first.

Yes I always feel better with test higher then other compounds. Mood, strength, recovery, sex drive etc etc and I also grow better too. I’m happier lol

[Sasan Heirati]

Don’t give up. Metabolism will be trained just like muscles, appetite etc etc

Eq for me, I don’t like nandrolone. I’ve tried higher dosaged but anything past 400-500 for me doest do much extra.

I didn’t mean that’s too many calories I meant that’s too many number meaning I don’t focus on numbers that much.

My peak off season calories is usually around 7000-8000 calories

Nandro I don’t know but and for me don’t goes good in my body… EQ believe will be better the only side of eq is the high hematocrit …

EQ use it for 10-12 weeks max before you change it with any dht such ( mast e ) for another 8-10 week ?

Have ever try together mast e with eq ( the same time together ) ?[/quote]
Yes I just make sure I am leaner and fitter when I use eq. And use the tbjp health supps to protect bloods

I’ve used eq in different ways. Just test and eq and it’s worked well. And yes I’ve used it Witt test and mast e and that works really well

I try stick to 2 compounds if I can unless
I am cutting hard for something

[Sasan Heirati]

Back day went really well. I trained with my fiend and client Matthew tofton who shares a lot of the same training opinions as me so it was a quality session

Not one focus on load, but all the focus on feel, fatigue, pump, and hitting every muscle in the back

Very happy with today

Back day
Rope pull overs 3 x 12-15
Lat pull downs wide 3 x 10-12
Smith bent over rows 3 x 6-10
Panatta t bar row 3 x 8-12
Cybex lat pulls 3 x 10-15
Seated chest supports row 3 x 10-12

[Sasan Heirati]

I hope everyone has had a great bonfire (uk) / weekend : )

I had a rest day yesterday so just stuck to meal plan and family time

Saturday was arm day. After Friday nights 2 burgers and 2 fries, arms were super pumped the next day : D

Had a fantastic session.

I’m constantly wanting to split biceps and triceps so I have 1 less training day but they just feel so effective for me I’m hesitant. We’ll see

Recovery doesn’t feel as good as it should be, so I’m either going to have a mid week day off as well as Sunday again like I always have, or go to a 2 on 2 off split which always worked perfectly. We’ll see

Back day today.

Check in day with Chris also so I’ll update later

[Sasan Heirati]

hi sas, hope you enjoyed your burger n fries haha😀 Would you give your client who has a slow metabolism and is not as big as you, lets say under 90kg, also calorie dense cheatmeals like burgers? or would you prefer cleaner refeeds?

Thanks Paul, it’s very rare that I don’t enjoy burger and fries. Especially when it’s 2 of everything haha.
Yes I would that kinda cheat meal to any level of trainee. But the timing / frequency of them / rest of the diet etc all has to be right

[Sasan Heirati]

Don’t give up. Metabolism will be trained just like muscles, appetite etc etc

Eq for me, I don’t like nandrolone. I’ve tried higher dosaged but anything past 400-500 for me doest do much extra.

I didn’t mean that’s too many calories I meant that’s too many number meaning I don’t focus on numbers that much.

My peak off season calories is usually around 7000-8000 calories

[Sasan Heirati]

Cheat meal day today. I’m not even hungry but I always want burger and fries so bring it on

Today I train chest. I did chest heavy 3 days ago, my lower back is sore and I didn’t want a rest day or arm day so I decided on chest but high volume and lighter l. High rep sets and minimal rest

Felt great

Todays menu looks like this

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

Train – Gatorade (30 carbs)

M2
200g cooked chicken
350g cooked rice

M3
3 scoop whey
1.25 cup oats
15g pb

M4
200g cooked steak
350g cooked pasta

M5
2 quarter lb cheese burgers
2 large fries

Chest – pump
Seated pec dec 3 x 15-20
Incline smith bench 4 x 10-20
Incline cybex 4 x 10-15
Decline Atlantis 3 x 12-15
Flat pinned cybex 3 x 12-15
Cable fly 3 x 1–15

[Sasan Heirati]

Sas , when you push the peds ( for example 1000 test e , 600-800 mast e or 600 eq … prefer to split the 1000test / 800 mast e ( this 8 ml) split it eod ?? M/w/f/s ? Or prefer to make daily ??

I still like to do minimal shots. I rarely go over 2 injection days. And it I can help it, I do all in one day. [/quote]

For example ( make every Monday … in one injection 2-4ml test e + another one injection with 2-4ml mast e or eq ) ? And the same day you take and the ai ( arimidex or aromasin ) to control the e2 sides ?[/quote]

Yes correct. Sometimes twice maybe Monday and Thursday.

Arimidex depends on dosages. Right now I’m taking 600 test and 400 mast and I don’t really need adex. But as I go higher I’ll probably take 0.5mg adex Monday and Thursday [/quote]

You tritate the dosage up every 2-3 weeks ?? And prefer to make the blast max 12-14 weeks and after go back to trt dose for 6-8 weeks to detox/health phase before you push again a blast ??

Steps in your day include ( you are active a lot in your day… for example workout and steps you burn near to 1000-1500kcal ?

This method to make 1-2 times the inject is more comfortable … from the method of micro dosing which make everyday small amount of dosage … but for you works good this I see … you are in very good condition again ( when you calculate to compete now mate ?

[/quote]

I only increase dosages when and if I need to. Once I stayed on 600 test for 12 weeks without changing cos I was progressing. So no need to increase dosage

I’m not active outside of the gym. Without gym or my dog walk I do maybe 2000 steps. I burn a lot in the gym. I do high volume so burn more then 1000-1500 just training. Steps maybe another 1000. I don’t count calories

I hate micro dosing. 1 or 2 shots every week works perfect for me

Competing around March – May time 2024 and thank you I feel great right now [/quote]

If with high volume train mate you burn 1000-1500 kcal and total

With step you reach near to 1500kcal burned per day … this help you more to keep you more lean the period which you push the protein high and carbs ( and eat near to 5500-6000 kcal per day )

This I understand and for me with high volume if I burn near to 1000 cal … and with step if I burn near to 500-700 kcal … and reach the 1500-1800kcal burned per day help me a lot and with appetite and with better digestion and keep

Me and more lean the period which I push a lot the food … but you are lucky you have very good insulin sensitivity and with so high carbs you stay in very lean condition

Believe that with mast e you see better result from eq or deca ( slow decanoate ) ?[/quote]
That’s too many calorie numbers for me buddy hahaha but yes my training intensity and volume keeps me leaner

I’m not lucky. I was always a chubby kid, even when I was 15-20 years old I got fat easy. I’ve been training hard for over 20 years. And I haven’t abused my body with high dosages etc also good genetics of course. So my metabolism and insulin sensitivity have been trained to be where they are. It takes time

If I want to just get big heavy and I will do test eq and maybe a little deca.

Mast is also good but keeps me too dry to allow me to get as heavy / strong. So test and mast is better for saying a little leaner / lighter

[Sasan Heirati]

Sas , when you push the peds ( for example 1000 test e , 600-800 mast e or 600 eq … prefer to split the 1000test / 800 mast e ( this 8 ml) split it eod ?? M/w/f/s ? Or prefer to make daily ??

I still like to do minimal shots. I rarely go over 2 injection days. And it I can help it, I do all in one day. [/quote]

For example ( make every Monday … in one injection 2-4ml test e + another one injection with 2-4ml mast e or eq ) ? And the same day you take and the ai ( arimidex or aromasin ) to control the e2 sides ?[/quote]

Yes correct. Sometimes twice maybe Monday and Thursday.

Arimidex depends on dosages. Right now I’m taking 600 test and 400 mast and I don’t really need adex. But as I go higher I’ll probably take 0.5mg adex Monday and Thursday [/quote]

You tritate the dosage up every 2-3 weeks ?? And prefer to make the blast max 12-14 weeks and after go back to trt dose for 6-8 weeks to detox/health phase before you push again a blast ??

Steps in your day include ( you are active a lot in your day… for example workout and steps you burn near to 1000-1500kcal ?

This method to make 1-2 times the inject is more comfortable … from the method of micro dosing which make everyday small amount of dosage … but for you works good this I see … you are in very good condition again ( when you calculate to compete now mate ?

[/quote]
I only increase dosages when and if I need to. Once I stayed on 600 test for 12 weeks without changing cos I was progressing. So no need to increase dosage

I’m not active outside of the gym. Without gym or my dog walk I do maybe 2000 steps. I burn a lot in the gym. I do high volume so burn more then 1000-1500 just training. Steps maybe another 1000. I don’t count calories

I hate micro dosing. 1 or 2 shots every week works perfect for me

Competing around March – May time 2024 and thank you I feel great right now

[Sasan Heirati]

Sas , when you push the peds ( for example 1000 test e , 600-800 mast e or 600 eq … prefer to split the 1000test / 800 mast e ( this 8 ml) split it eod ?? M/w/f/s ? Or prefer to make daily ??

I still like to do minimal shots. I rarely go over 2 injection days. And it I can help it, I do all in one day. [/quote]

For example ( make every Monday … in one injection 2-4ml test e + another one injection with 2-4ml mast e or eq ) ? And the same day you take and the ai ( arimidex or aromasin ) to control the e2 sides ?[/quote]
Yes correct. Sometimes twice maybe Monday and Thursday.
Arimidex depends on dosages. Right now I’m taking 600 test and 400 mast and I don’t really need adex. But as I go higher I’ll probably take 0.5mg adex Monday and Thursday