Krištof Šajn
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Hey everyone, hope you’re all doing well. Been a while since I last updated this log so decided to chip in and do a quick update.
Just finishedthe first semester of this year 3 weeks ago. Super satisfied with the results, smashed all the exams in first try which earned me 2 weeks off before starting second semester this Monday. Was pretty though but well worth it. Plan right now is just to repeat this and get even better grades this semester.
Training is going fantastic, still smashing the goat of splits, upper lower. Progression taken every single session. My hometown gym is getting very limited, stacks are getting light so gym pin is a must at this point. I’m pretty limited with exercise selection but this doesn’t matter, all I care about is slowly beating the lifts.
This period I wasn’t really looking to push the bodyweight up, I just stayed at the same calories and even lost some weight which is ok. I’m down from 107 to 104kg. Definitely looking leaner.
Food on training days is 4900cals and 4500cals on rest days.
Output 8000 steps and 30min cardio daily which I will most likely slightly reduce and try gain the lost weight back.
Overall everything is bang on, still reading the logs on here, very glad everyone is smashing it and progressing.
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Merry Christmas 🎄. Hope you are doing well!
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Pfff been quite some time since my last update but finally have some time to do a quick catch up on my log.
Everything is going super well at the moment, training is absolutely fantastic. Progressing on every single lift every single session, by far the strongest I’ve ever been with this form and execution, especially on the back movements and it really shows, I finally have some lats lol. Still weighing around 105-106kg but look definitely got tighter which I’m super happy about.
One thing I’ve noticed is how much stress can effect the look, the periods when I have the most uni work and more I can definitely notice some kore water retention in my physique.
Other than that everything is spot on, had my last partial exam yesterday, went very well. Also passed everything else with very solid grades. Just have to keep this up now. 2 weeks off uni now so will be working a lot and studying in advance so I’m ready for the final exams at the end of January.
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Ufff busy couple of days behing me. Still hitting everything and training hard. Had an awesome upper session with a college friend on Thursday, rested yesterday and did Lower today. Session was absolutely amazing, progress taken all across the board I did try switching out v squat hip hinge for smith good morning, felt better as J didn’t have to load it so much but it doesn’t feel super nice on the hams, will probably have to inprove the execution a bit and things will get better.
Other than that everything going very well, super happy with the physique and training so really can’t complain. Just getting it done.
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Lower body on the menu today. Very nice session, some sort of progress taken all across the board. All movements felt great, managed to fund the way to load the hyper more as I maxed out the dumbbells, used EZ bar and strapped myself onto the bar which allowed me to do about 70kg worth of weight and get 6 very clean reps with 2s pause in the hole.
Also slowly adding weight on the smith squats which are getting heavy, I’m almost at the 3+3/4pps with a pause in the hole, never done this much weight with thet much control and depth. Very happy overall.
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Woke up pretty damn fresh today, so of course I decided to hit the gym despite planning 2 extra days of rest.
Session went amazing. I backed off on the loading increases, mostly +0,5 kg on unilateral and +1kg on bilateral movements. Everything felt spot on, all the lifts I struggled super hard to progress last week felt great today and I was able to hit PBs pretty damn easily. This tells me I’m ready to rock and roll and was meybe just stressing abit too much last cople sessions. Lower tomorrow!!
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Reat day for me today, will probably take another one or two as I’m starting to feel the fatigue creeping in hard. Lifts are definitely getting harder and harder to progress which is quite unusual for me. Haven’t taken more than 2 days of rest in a row in a couple months probably so it definitely shouldn’t hurt.
Lower yesterday went well. Managed to properly load V squat hip hinge by adding some bands arround which felt good. Other lifts progressed also but I definitely had to dig dip to get those extra reps and I also didn’t add much load, 0,5kg-1kg max. Couple days of rest should do me good.
I did
SL standing ham curl x7 x9
Leg extension x8 x10
Banded leg press x8 x12
V squat hip hinge x5 x10
Glute kicback x7 x9
Toe press x8 x11 -
Nice Friday session today. Trained at the gym next to collage so way more kit available.
Usual session, startrd good but than had to switch some movements due to machines being taken and people just don’t seem to realize 2 people can work at the time on a machine. But whatever. All standard lifts progressed which is the main goal. Did 9 reps with the least assistance possible on pullups so moving on to free weight next time most likely.
Other than that everything is going extremely good, college is going great, super busy but this is good. Also very happy with the physique also so really can not complain at all.
Session was:
Assisted pullup x9 x10
CS T Bar x5 x9
Cable pullover x6 x10
Reverse pec dec x8
Pec dec x7 x9
DB laterals x8 x14
Close grip press x8 x8
Behind cable curl x7 x8
SA OH extension x5 x9
Rope crunches 2x -
Pretty productive day today. Started with 30min on the bike at 4:30am, drove straight to college after for exam at 7am, went very well, happy with that. I also got a new dorm room which is right next door to my uni which saves a ton of travel time. So went and picked up the keys for that after exam and went straight back home to get a meal in and hit legs after.
Session was a super hard one, 0,5kg added on all the lifts but I just felt tired as fuck, I have a lot going on right now and it definitely shows on the recovery side of things. However 2 rest days ahead of me which will definitely hopefully contribute to some kore energy on Friday’s upper session.
Working until 10pm now, have to be up at 4:30 tomorrow again. Definitely not feeling it but it has to be done.
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Upper on the menu today at the home town gym. Great session. Progress
sed on every single set, nothing missed. I will however have to be reserved with loading increases from now on as I’m getting pretty damn strong (for me) and lifts are getting harder to progress if I add 2-3kg on every session, will stick to 0,5-1kg increases from now on. I will also consider removing a set or two if I happen to stall on some movement, but I don’t believe this will happen lol -
Fucking epic leg session today. Pushed myself to the absolute limit today, massive progress taken all across the lifts. Sessions where I have the gym all to myself always hit different. Gave v squat hip hinge another run today, but probably switching it out next week because it’s simply not heavy enough to hit a 6 repper for my first set and since it’s lengthened bias movement at this frequency I want to stay in the lower rep range. It feels good as it doesn’t load the lower back as much as barbell hip hinge and it’s also less overall less taxing on the body. But I do want something a bit heavier which also mostly hits hamstrings and less glutes as I do glute kickbacks right after.
I did
SL standing ham curl x7 x8
Leg extension x9 x11
Banded leg press x8 x12
V squat hinge x9 x6
Glute kickback x9 x6
Toe press x8 x11 -
Even busier friday than usual today.
Full day of classes followed by an upper session in between and right back to college to take the first exam of the year. Was a damn hard one.
Some PT work to finish of the day and some extra studying.
Session went very well, significantly up on all the main lifts, had to switch 2 movements out due to how busy the gym was and I had tocget back for the exam. Overall very happy
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Lower body session done today
Very happy with the performance, basic movements, no changes needed. Progress taken on every single set, nothing missed. Some movements are getting pretty damn heavy but I’m all here for it, next big goal is to hit a set of 4pps on smith squat with a good pause in the hole and all continuous reps.
Lying ham x6 x9
SL leg extension x6 x10
Smith squat x5 x10
Smith hip thrust x7 x10
Hypers x6 x9
Toe press x8 x11Will be a but short on sleep today as I’m going to uni tomorrow and working late today but it is what it is. Glad it’s rest day tomorrow.
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Another productive day in the books.
30min fasted cardio followed by a whole morning of studying. On Mondays I stay home and just go throught the classes presentations by myself which allowss me to also do my PT work in the evening.
Upper in the menu today. Usual session, no changes, progressed everything but some sets were really hard to progress, reps were definitely not given. I was probably just a bit too agressive with load increases, will stick to my 0,5 kilo cookies from now on.
SA cable pulldown x6 x9
Straight bar row x8 x10
CS rope pullover x6 x10
Reverse pec dec x7
High incline PL press x6 x8
Standing cable laterals x6 x9
Dip x5 x9
Behind dual cable curl x7 x10
SA pushdown x7 x9 -
Rest day today.
Yesterday’s lower sesion went very well. Progress taken on all my standard movements, I did throw in a new hamsting movement, I did v squat hip hinge, but it kinda sucked, resistance profile is a bit whack and it’s way too light, I will give it another shot and decide if it stays in, not much variety with the movements here at my hometown gym so have to improvise.
I did
SL standing ham curl x7 x10
Leg extension x9 x11
Banded leg press x8 x12
V squat hip hinge x12 x11
Glute kickback x7 x9
Toe press x8 x11