Krištof Šajn
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Much needed rest day today. Legs are still super sore and fucked from Friday, no sure why really as I did my usual volume but the soreness today really is on another level.
I will most likely take another rest day tomorrow, will just do my cardio and rest up. I could possibly hit upper again tomorrow but chest and arms will definitely not be recovered tomorrow as I did a bit too much longer length movements on yesterdays upper session. I should have switched DB flies and overhead extensions for something less lenghtened biased.
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Unplanned upper session today, usually take rest day after legs but said why not and hit upper at the home gym after work.
Fantastic session, up on all lifts, even some rep + load pregress taken. Super satisfied. Took a nap post workout as I’m fucked, waking up at 4:40 all week definitely beat me up. Thank god I’m home next week so will be able to catch up on some sleep.
Session was
SA cable pulldown x6 x9
Upper back cable row x7 x10
PL dual pulldown x5 (super shit resistance curve so definitely not doing this anymore)
Cable pullover x8
Reverse pec dec x9
High incline PL press x6 x10
Standing cable laterals x6 x9
Flat DB fly x6 x6
SA behind curl x6 x9
SA rope OH extension x5 x10 -
Another busy day, but thank god it’s Friday.
Cardio done before 5am than straight on the bus and over to classes. Got an epic lower session in after all the lectures. Progress taken across all lifts, food timing isn’t ideal at the moment due to classes, I ate almost 3 hours before my session today and still smashed all lifts, which makes me think that this isn’t an issue at all, I do have carbs intra which also helps.
I did
Seated ham curl x7 x11
Adductor x12 x9
Hack squat x5 x9
Lying ham curl x8
Machine hip thrust x10
SL leg press x7 x9
Toe press x8 x12 -
Super nice upper session today. Was a quick but a brutal one. Progressed all across the session so job done.
Assisted pullup x8 x10
Plate loaded low row x5 x10
Lat pulldown x5 x7
Rear delt fly x10
Pec dec x7 x10
Machine laterals x6 x10
Close grip machine press x6 x7
Machine curl x7 x10
Rope pushdown x10 x6Time to rest, up since 4:40 to do my fasted cardio. Rinse and repeat tomorrow.
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Quick update on me. Finally have some time to catch up on the forums and topics on here. Nice to see that everyone is smashing it!
On my end everything is going great. Training is fantastic. Sitting around 105-106kg in the morning. Very happy with the look, to be honest not really sure if I will be pushing down much more. I’m happy with the physique so will just enjoy training and the process of beating the lifts. No real desire to compete currently, uni is the main priority. So will see when things take me.
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Quick update on me. Super super busy currently, literally have zero free time. But this is good, means I’m productive. Trainingis going fantastic did upper yesterday and lower today. Both done in the different gym, can’t really compare the lifts as I’m now training with way more control and with bigger ROM than I was doing previously when training in this gym. But I have my base numbers sorted now and the goal is to progress them as long as possible, simple shit.
Today I did
Seated ham curl x6 x10
Adductor x10 x7
Hack squat x4 x10
SL leg extension x5 x8
Lying ham curl x7
Hip thrust machine x12
Toe press x7 x12 -
105,3 kg this morning. Didn’t weigh myself for 2 days as I completely forgot to buy the batteries, but this is quite a drop in weight. I did sleep in a bit today and weighed myself a bit later but regardless super satisfied, no changes going into next week. Food the same, cardio 20min fasted daily and 7k steps.
Banging Lower sessiok today. Smashed every single set. Extra load taken on all the movements and even some extra reps on some, SL leg extensions are progressing like crazy, very happy with that.
Lying ham x7 x8
SL leg extensions x7 x10
Leg press x8 x13
Smith hip thrust x7 x10
Hypers x6 x10
Toe press x7 x11 -
In for Upper C today. Fantastic session despite being short on sleep, definitely have to sort this out but sometimes priorities have to be made, in this case is case it was college and work over sleep.
Progress taken across all sets, to be honestly was pretty easy to take, even got some reps + weight progress. High incline pressed 40s today which I have never done before plus now I do 2s pause in the hole which I wasn’t doing before.
One bug thing I’ve noticed is how much better my abilities to progressively overload are since I decreased the number of my warmip sets. I was totally wasting energy doing 4+ warm up sets. Now I only do 3 on the first movement and mostly 1 on the following ones.
SA cable pulldown x6 x10
Neutral grip row x6 x9
Lat pulldown x6 x10
Reverse cable fly x11
Incline cable fly x6 x10
High incline DB press x5 x9
Dip x6 x10
Elbow supported DB curl x8 x11
SA pushdown x7 x10 -
Rest day for me today.
Was 106,6 today, weight hasn’t moved much in a couple days, will wait a bit more before dropping food again as on this cals I know I can get some more fat off. I’m looking much better which is great and gym performance is absolutely fantastic.
Regular day of uni stuff today, feels good to be resting as legs are pretty beat up from yesterday.
I’ve listened to a great podcast today with Paul Carter, Kurt Havens and Paul Barnett so thought to myself I have to share it here. Some epic infos and very well explained stuff. Pretty much everything I’ve been reading on here for years to be honest. Just goes to show how good and useful this site is.
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Leg day on the menu today. Had a large gap in between classes so took advantage of time and went to the gym next to my college where I was training up until summer.
Much more equipment so slightly different session but still an intense session. 2 days of rest now, and all over again on Saturday.
Also good news, finally got accepted to the college dorm, thank god. This means I will be training out of a different gym during the week which will allow me much more variety. Split remains the same, good old upper lower.
Todays session:
Seated ham curl x6 x10
Adductor x10 x8
SL leg extension x7 x10
Hack squat x5 x8
Machine Glute kickback x6 x10
Toe press x7 x12 -
Slight change of plan today. Got home a bit early from the college as I didn’t have to take the bus which gave me an extra 2 hours so of course I decided to go train.
Amazing session despite being on my feet since 4:40am. Progress taken all across the board, very happy with that.
SA cable row x7 x8
Upper back pulldown x7 x11
Chest supported cable pullover x7 x10
Rear delt row x10
PL high incline press x6 x9
Cable laterals x6 x9
Flat DB fly x7 x9
SA behind cable curl x6 x9
SA OH rope extension x6 x10Hope I can catch some good sleep tonight, will definitely be needed.
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First rest day today. My Monday and Tuesday are by far the busiest days of the week so I decided to switch to U/L off U/L off off until I get selected for my student dorm room and I won’t be needing to travel for 4 hours every day. I’m expecting to be selected in about a month.
I’m also dieting so having an extra rest day in a week definitely won’t hurt. I know It’s impossible to build any tissue naturally during this phase but I’m sure I can retain my strenght and performance training 4 days a week without issues.
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106,4 today. Doing daily 20min of cardio every day now, saves me some time as I don’t have to do so much steps. As long as it doesn’t kick into my recovery I will keep doing it.
Superb lower session today. PBs taken on everything, movements felt super nice, was a hard one but definitely productive one.
Lying ham curl x7 x10
SL leg extension x6 x11
Leg press x8 x13
Smith hip thrust x7 x10
Hypers x8 x12
Calf raise x7 x112 rest days ahead and a very busy two days of classes.
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Another epic session today. Made a rookie mistake of forgetting my intra workout carbs which didn’t stopped me from progressing on every single set. Even took some rep + load progression, just mega. Also didn’t go hypo in between which was great lol
SA PL pulldown x8 x9
UB Cable row x7 x10
Neutral pulldown x6 x10
Reverse pec dec x9
Pec dec x7 x10
Lying cable laterals x8 x10
Close grip smith press x7 x10
SA preacher x6 x10
SA OH DB extension x6 x10Finally some time to catch up on all the logs and threads on here. Really glad to see that so many new people are coming to the site.
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Finally some time to update my log.
Training is fantastic despite being super busy and quite tired but no one cares about that.
Down about 1,5kg from Tuesday when I started the diet. Looks like I was hilding a bit of water as I’m already looking tighter. Really excited to get lean.
Resting today, yesterday I did lower and the day before I did Upper. Progression made on all sets in both sessions. I’m being a bit reserved with loading increases from here on, mostly just 0,5kg added and an extra rep taken of course if it’s there.
Caught up on sleep today, got a solid 10h in and feeling great.