[Krištof Šajn]

11 lbs, that’s crazy. Can’t wait to see this on stage!

[Krištof Šajn]

Fantastic day of training today, in for Lower bldy session at the local gym, had the whole place pretty much to myself so just went and got after it.

Lying ham x7 x10
BB good morning x6 x8
SL leg extension x10
Low seat leg press x7 x13
Smith hip thrust x7 x11
Toe press x8 x10
Rope crunch x8 x9 x7

First time doing good morning with a barbell, will take some rotations to nail the form, hence 2 sets today, the first one was a bit funky.

Working today until 10pm and a much needed rest day tomorrow. 99,8 kg this morning, new high weigh in. Look is awesome for this body weight and I’m flying in the gym so won’t complain about that. Lets keep this up.

[Krištof Šajn]

Back home today so training in our local gym, fantastic upper session, not much kit but still enough to smash it. Progress taken all across the board, even load + reps progression on some sets, job done today.

Busy day today, a lot of studying as the exam season starts on Monday. Self check in today, happy with the look considering I’m almost 100kg at this condition. Nothing to show yet though, just work to do.

Also current training day diet as I promised yesterday:

Meal 1
2 eggs, 114g coocked chicken, 100g COR, 100g berries, 15g nut butter

Meal 2 (pre)
162g cooked chicken, 100g rice, 100g veg

Intra
50g carbs

Meal 3 (post)
450g Skyr yogurt, 100g COR, 75g rice cakes or corn flakes, 36g jam

Meal 4
162g cooked chicken, 100g rice, 100g veg

Meal 5
162g cooked chicken, 100g rice, 100g veg

Meal 6
3 eggs, 91g cooked chicken, 100g COR, 100g berries

[Krištof Šajn]

Rest day today and I’m glad it is. Legs aren’t too sore but they feel smashed, it’s a different feeling than soreness, they don’t usually feel like that so this is something new.

99,4 today. Weight is trending up, slightly higher rate of gain than I would like but I made no changes since last monday so I’m sure the weight gain will slow down as I’m still only eating 4500 cals which really is not much compared to my previous push up.

Also just saw I forgot to post my diet up, so here is my rest day diet, will post training day setup tomorrow.

Meal 1
2 eggs
114g cooked chicken
94g COR
100g berries
10g nut butter

Meal 2
162g cooked chicken
100g rice
100g veg

Meal 3
162g cooked chicken
100g rice
100g veg

Meal 4
450g skyr yogurt
87,5g COR
50g berries
10g nut butter

Meal 5
162g cooked chicken
100g rice
100g veg

Meal 6
3 eggs
91g cooked chicken
94g COR
100g berries
10g nut butter

Macros;
349p
508c
60f

[Krištof Šajn]

99,2 kg this morning, pretty tight which I am happy about. Rate of gain is good, maybe a bit high but I’m used to weight jumping up as I increase cals and than stabalizing.

Today atarted with 15mins on the bike and 3 sets of abs, went home ate meal 1 and went back in to hit Lower body session.

Session was allover the place due to the gym being busy so I had to swithc the order of movement a lot which I absolutely hate. Did quad work first and move on to ham and glute work after so I could not use the same loads as if I had my normal exercise order in place. Still a good session overall.

SL leg extension x6
Hack squat x5 x12
Glute kickback x8
Seated ham curl x7 x10
Lying ham curl x8
Adductor, 3s pause x11
Standing calf raise x12 x7

[Krištof Šajn]

Same old Upper body session today. Destroyed every single set, hit 5 pps on flat chest press for 5 which was a long term goal. Happy about that, now back to grinding and going up by 0,5kgs, super hungry for progress.

Flat press x5 x10
Pin loaded Shoulder press x6 x9
Close grip press x8 x10
Machine laterals x6
Neutral pulldown x6 x10
D handle dual cable row x6 x11
PL pullover x6 x9
Machine curl x8 x12
Rope pushdown x7 x10

Not much else to report, had my last small exam today before the main ones start next Monday, got 96% which I’ll gladly take.

[Krištof Šajn]

Sunday rest day, 98,8 kg fasted. Not feeling too fucked post legs so this means volume was just right, continuing with Upper-Lower 2 on 1 off from here on.

Body is super responsive to food, BG was 3.4 2 hours after meal 1, not even moving in between just studying.

Not much else to repor, back at uni today planning to go back home on Wednesday if everything goes by plan. Steps are ticked off, fasted cardio was pretty good today, my bike started working again. Some studying left than I will hit the sack.

[Krištof Šajn]

Weight holding at 98,7. Rest day yesterday was definitely a good move, woke up nice and fresh this morning. 15min cardio fasted just to get a sweat going, followed by a Lower body session after meal 1.

Lying ham curl x7 x11
SLDL x5
SL leg extension x8
Low seat leg press x7 x12
Smith Hip thrust x8 x9
Toe press x8 x12

Progress taken on pretty much all the movements. RDL out for stiff leg but after I watched the footage back I think I’m just not build for stiff legs off the floor, my legs are just too long and I start bending my back. I want to run is soo bad but I don’t wanna risk getting injured. Other than that volume was probably spot on today, legs are smashed and I’m sure they will be good to go again in 3 sleeps.

[Krištof Šajn]

98,7 kg today. Legs still aren’t 100% especially glutes, adductors and hams so rest day it is. They will get hit tomorrow morning.

Better night of sleep today as I’m back home and I can make my room pitch dark and there is no “city” sounds during the night. This is what I miss the most while in uni.

Did some posing today, not that much has changed. Just cracking on, really looking forward to the session tomorrow. Plan is to hit 3 sets of quads, 3 sets of hammies, 2 sets of glutes and 2 sets of calves. 8 total hard sets really, should probably be good after 3 sleeps to hit them again.

[Krištof Šajn]

Very solid day of training today, was in for Upper and it went very well. Progressed all across the board, presses are absolutely flying. Next rotation I will be switching put cable pullover as the load has gotten so heavy I cannot balance properly and focus on proper executionas the weight is pulling me so hard.

Legs however are still totally fucked, looks like I will have to reduce the volume a bit if I want to train Upper Lower 2 on 1 off. It’s probably because I’m much stronger and also better at training that my body doesn’t need the same amount of volume as before when I was weaker. Legs were literally soo sore this morning it was hard to walk, and I’m 100% nailing all recovery capabilities.

Tomorrow I will rest and hit Lower on saturday just to make sure I’m getting in the session fresh, hitting legs tomorrow just would not be productive.

[Krištof Šajn]

Wednesday rest day just cardio and fasted abs, weight jumped up quite a bit today, 98,75 kg but I was definitely holding some water in the morning, also didn’t have the best night of sleep.

Super smashed post legs, back off set on leg extension was completely unnecessary, with only 3 sleeps in between the session I quads just won’t recover, going back to 2 sets of quad compounds and 1 set of leg extensions. Glutes are also dead, perfect squat machine hits them spot on which is great as my glutes are super shit.

Most of classes done for the week, only one more tomorrow morning, hitting upper session after that and going home for the weekend as I’m working on Friday.

[Krištof Šajn]

98,05 kg today, finally seeing an increase in bodyweight, still down about 0,5kg from 2 weeks ago.

No cardio today, 30min fasted walk, counting this towards my 12k steps.

Nasty lower body session today. Progressed all the sets, perfect squats absolutely buried me. It annoys me because I cannot put more weight on lying ham and adductor, so doing 3s pause in the stretch which is kinda boring. Also doing single leg extensions now as the weight is just too light and I ripped the bands at the gym banding it so don’t wanna do that again.

Full session:
Seated ham x7 x12
Perfect squat x7 x10
SL leg extension x5 (x3 on the left, need more rest in between) x8
Lying ham curl x10 x7
Standing PL calf raise x10 x12
Adductor x12

[Krištof Šajn]

Monday update. 97,75kg today so another drop in weight, unacceptable at this point so an increase in food going in, bumping food up by 300 cals on TD and about 250 on rest days. Output remains the same as I need the steps for digestion purposes and I enjoy having some cardio in.

Opted for stairs as my cardio of choice today, also had a body scan done by a friend for his masters degree, according to the machine I’m 11% bodyfat, completely irrelevant to me but nice to know.

Body is super responsive to food, went hypo 1 hour and a half after eating meal 1 which has about 850cals. Good spot to be in.

Upper was epic today. Progresss taken on every single set, definitely need to order a gym pin at this point as the machines her at out gyms are light as hell.

PL flat press x6 x10
Machine Shoulder press x6 x10
Close grip machine press x8 x10
Machine laterals x7
Neutral cable pulldown x6 x9
D handle dual cable row x8 x11
PL pullover x6 x10
Machine curl x9 x12
Rope pushdown x7 x9

[Krištof Šajn]

Rest day for me today, 97,8 kg this morning. Dropped weight after yesterday’s birthday celebration, to be honest I expected it as I under ate for sure. But I believe it’s better to under eat sometimes in a surplus rather than over eat, as this will only only result in unnecessary fat gain.

Once again got reminded how much I enjoy eating on plan, had a slice of cake and biscuit yesterday and it was just nothing special, my cream of rice with berries and cinnamon takes better for sure and it brings results.

Tomorrow I’m upping food as no movement appeared from last week’s average.

[Krištof Šajn]

No move in weight still, bumping food up further on training days on Monday.

Today went pretty well, executed my plan is set out yesterday perfectly, just enjoying my mums birthday now. Meal s1 and 2 were my normal pre and lost workout meals, celebration started at 4pm so now I’m just sticking to lean meats and bread. Will also have a slice of birthday cake, definitely won’t hurt as I smashed Legs today.

Early legs today, PBs taken all across the session, RDL out for banded v squat good morning, felt good but too light, will lhave to find a way to make it harder as the resistance profile is almost zero at top without bands.

Lying ham curl x7 x12
Banded V squat good morning x10 x9
SL leg extension x7
Low seat leg press x7 x14
Smith hip thrust x10 x7
Toe press x10 x11
Rope crunches x11 x9 x7