[Krištof Šajn]

Rest day for me today. Weight back down to 99,75 after being 100,2 yesterday. This shifts in weight are most likely just from stress, they will for sure be less frequent now that I’m home.

Didn’t do fuck all today, just cardio and steps and just chilled. Passed another exam, this one I was most worried about so I’m super happy about that.

Early bed today as I’m working tomorrow morning, pretty busy day ahead but just how I like it. Just have to get my meals ready and thats it.

[Krištof Šajn]

Pretty stressful day today, didn’t perform how I wanted on this morning’s exam and I’m still angry about it. Went in and hit legs after that and honestly this is the best therapy for me, just headphones on and world off, always makes me feel so much better after.

Also last session at the current gym, will be training at my local gym where I will be working at from now on. Less equipped gym but I got my gympin in so progress is guaranteed.

Also moved out of my uni apartment today, going back to pick up some stuff next week but I’m so happy to be home, sleep, environment and the overall vibe is soo much better at home.

Rest day tomorrow, today I did
Seated ham curl x10 x6
Leg press x5 x14
Smith hip thrust x7 x11
SL leg extension x8
Lying ham curl x9
Seated calf x7 x11

[Krištof Šajn]

99,95 today, weight is creeping up at a perfect rate, exactly what I want.

Upper session was on the menu today and man it was a good one, progress taken on every single set, easy money. Can’t wait to come back home tomorrow as my gympin and a seatbelt has arrived last week, this can only mean that some big PBs will be taken in the future.

Session today:
Flat PL press x6 x10
Neutral grip PL shoulder press x7 x10
Cable close grip press x12 x7
Machine laterals x8
Neutral pulldown x6 x11
D handle dual cable row x6 x12
Dual rope pullover x8 x12
Incline DB curl x8 x13
SA OH extension x9

Last exam of the year tomorrow, well hopefully I will pass all of them in first try, got 2 of them back and am very happy with results.

[Krištof Šajn]

Rest day for me today. Weighted in at 99,85 kg fasted, very very happy with the condition, can’t wait to get home and take some check in shoots.

Did my usual 20min on the bike and no ab training today, I hit them 5 days in a row and they were super sore this morning, some rest won’t hurt them.

Current rest day macros are
353p 535c 65f

[Krištof Šajn]

99,8 kg this morning, sleep was shit due to the heat in the apartment but thankfully only 3 sleeps and going home.

Was pretty beat up this morning, yesterday was a hard session. Nothing crazy, went in and hit legs. One of the best sessions in a long time. It felt like 5 minutes, time really flies when you’re having fun and taking PBs.

I absolutely did not miss today, took a 5 + 1/4 pps PB on hack squat for 5 reps followed by a 4+1/2 pps + 1,25ps for 11. Super super happy with that, was also my last hack session in this gym for quite some time so had to make it count.

Also took PB on every other set, job done ✅.

I did:
Seated ham curl x7 x12
Hack squat x5 x11
Leg extension x12
Glute machine kickback x8 x11
Adductor, 3s pause x12
Seated calf raise x8 x12

[Krištof Šajn]

99,45kg today, weight stalled for the past week and the drop this morning shows me that it’s time for slight food bump. Body composition is good, never been this lean at almost 100kg, body is responding very well.

180-200 cal increase and 1000 steps reduction. Body is burning through food super easy so no real need for excessive steps at this point, down to 9k it is. Will probably go down to 8k on the next adjustment.

In for upper today, productive session, some epic numbers hit. Usually do my 3rd rotation at my local gym, still have lift numbers from like 3 months back in this gym and I’m much much stronger now.

Legs on the menu tomorrow, will definitely be a good session as nobody lifts on Sunday. Will get some nasty hack squat sets in!

[Krištof Šajn]

Rest day for me today, 20min on the bike to start the day followed by 3 sets of rope crunches. Didn’t have the best sleep last night cause the temperature here has gotten high and I have no ac at the uni apartment which sucks a lot, luckily I’m moving out on Wednesday after my last exam.

Rest days are pretty shit currently as I’m just stuck in my apartment all day alone studying and going out for steps. Some social time would be nice but work has to be done.

3rd exam done today, went very well, so expecting some nice results.

Upper tomorrow, low incline smith PB is waiting.

[Krištof Šajn]

Late update today, pretty busy day. Lot’s of studying and awesome leg session done.

Progress made, had to slightly switch the order of movements around but still overall great performance. Also met my buddy today at the gym today, had a nice chat and it looks like we will be attending Mk coaching seminar next month if everything goes according to plan. Can’t wait for that.

Session:

Lying ham curl x8 x8
Hypers x9 x12
Squat press x6 x12
SL leg extension x8
Smith hip thrust x9
Standing calf raise x9 x10

+ cardio and abs in the morning as always.
Just about to eat my meal 6 and go to bed, exam tomorrow, hopefully it goes well.

[Krištof Šajn]

Hey Kuba, I’m interested if there are still some tickets available for the meet up you guys are doing on the 13th of July. I would love to come.

Thanks

Yes you can buy them in link set on our highlights on our mk page [/quote]
Thanks, will do just that.

[Krištof Šajn]

Hey Kuba, I’m interested if there are still some tickets available for the meet up you guys are doing on the 13th of July. I would love to come.

Thanks

[Krištof Šajn]

99,55 kg today, weight staying steady will most likely add in food sooner as I’m suoer fucked atm. Was literally hard to get out of bed this morning as I was so sore from leg training. Quads feel okay now but glutes and calves are properly fucked, crazy from only 2 sets each. They better be ready to go again tomorrow.

Upper body session on the menu today. Everything got pushed behing due to exam lasting 2 hours today. Was still an okay session, progress taken across almost all the sets, except for back off set on shoulder press but I matched the reps with better tempo so still progress I guess.

Will go to bed about half an hour later just to get the food in. No exams tomorrow, so the timing of meals will be spot on.

[Krištof Šajn]

Damn needed rest day today, legs are dead. That perfect squat machine hits the glutes soooo well, pretty sure rhis will result in some nice glute gains especially as I’m getting close to 5 plates on that.

Usual rest day stuff today, 20min cardio to start the day followed by 3 sets of ab machine. Now just studying and resting for the rest of the day.

Also passed the exam from yesterday which I’m super happy about, on to the next one tomorrow!

[Krištof Šajn]

99,55 kg this morning, again down a bit but body is much tighter and the look is better. I’m planning on waiting a couple more days before upping the food.

Started the day with 15min on the bike followed by 3 sets of abs and than went straight to my first exam of this semester, to be honest it didn’t go as well as I expected but still hopping for a good result.

Anyway, Lower body session was on the menu today. Was a bit upset after the exam but remembered that no one give a fuck so used this energy to do some squats and curls. Session was fantastic, PBs taken across all the lifts, damn I was beat up by the end, job done.

Seated ham curl x8 x12
Perfect squat machine x7 x10
Lying ham curl x8
Glute kickback machine x11
Leg extension x14
Adductor, 3s pause x12
Seated calf raise x7 x11

[Krištof Šajn]

Sunday update. 99,65 kg today, no planned adjustments as the rate of gain was quite high this week.

Finished the week with an epic Upper session, everything just felt bang on. Took progress on every single set and I’m super smashed right now. Best feeling ever, lets crack on with this.

Low incline smith x5 x11
PL neutral shoulder press x6 x8
Close grip vertical press x6 x9
SA cable laterals x13
Cable row x7 x10
Lat pulldown x7 x10
Dual rope pullover x9 x12
Machine curl x8 x12
Rope pushdown x8 x10

Also ordered myself a gympin and a seatbelt. This means no more stucking Dumbbells on the stack, lets go can’t wait to get them.

[Krištof Šajn]

Usual rest day today. 20 min on the bike to start the day followed by a 10k steps spread throughout the day.

Digestion has been a bit off since yesterday, not sure why cause I haven’t changed any of the food sources, this also probably explains my weigbt jumping up rapidly. Will probably get better in a couple of days.

Went back to uni a day early just so I can train normally tomorrow and not be in a rush. Upper session tomorrow, looking forward to it.