Krištof Šajn
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Early start to the day today, worked am shift at the gym today so went in before the shift started to get my cardio in. Upper body session after work and it was a fantastic one. PBs taken left and right pump was also on another level.
High incline PL press x6 x11
Standing v squat Shoulder press x7 x8
Close grip smith x6 x11
Y raise x8 x14
PL SA pulldown x6 x10
Cable row x9 x10
Pullover x9 x13
Lying DB curl x8 x11
OH extension x7 x11Tomorrow is my mums birthday celebration so the day will be a bit more relaxed. Plan of action is to hit Lower body session in the morning after meal 1, eat my normal post workout meal and than just eat more relaxed, will stick primarily to lean meat and carbs. If there won’t be any I will just eat my chicken and rice. Definitely no alcohol for me as I just hate the way it makes me feel.
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Nice work man!
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Post them on some free image website and share the link here. Would love to see the progress!
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Weight down again today, adter an increase yesterday, 98,1 fasted today. Will push the food harder on training day tomorrow.
Rest day on the menu, legs are pretty beat up after yesterday’s session, especially quads. 4 sets of hams, 3 sets of quads, 1 adductor and 2 sets of calves definitely seems like the right volume.
On Saturday I will do 4 quads, 3 hams, 1 glute and 2 calves and see how I can recover from that.
Just 20min of cardio today, working in the afternoon and tomorrow morning so a pretty long day.
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Super excited to see the new package on stage Nathan. You look absolutely huge!
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98,25 kg today, weight down so definitely a green light to increase food. 150cals increase on both NTD and TD and cardio switched to 20min walk on lower body days. Small increase but I do want quality tissue so no need to rush.
Epic Lower body session today, progress taken all across the board, low volume as I’m hitting them again in 3 sleeps.
Seated ham curl x7 x11
Hack squat x5 x12
Lying ham curl x10 x6
SL leg extension x10
Adductor, 3s pause x15
Seated calf raise x8 x12
Machine crunch x16 x9Back home finally for my mom’s birthday. Real celebration is happening on saturday. Just some family and friends over today, not really my cup of tea this party, but it makes my mom happy which is what matters. I just kinda isolate myself eat my meals and study.
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Rest day today. Felt good to get a some better night sleep in, immediately makes me feel great. 98,5kg again today so weight is pretty muvh stae so making a food adjustment tomorrow, also ducing cardio from my Lower body days and switching it ojt for a fasted walk, cardio 5x a week should suffice during this offseason.
Super busy day, went in for fasted cardio and 3 sets of abs and straight to classes after that until 4pm. After that went to the city center to buy my mum a gift as It’s her 50th birthday tomorrow. Going home so should be a nice day.
Tomorrow will also be packed with tasks. Plan is to hit Lower body, go stright to classes and than catch the bus back home in the evening. Meals all prep so no chance anything will be missed.
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Happy Monday everyone. 98,5kg today after an awful night of sleep, I just couldn’t fall asleep. Also woke up earlier to get the cardio and abs in. Classes after and upper body session in the PM. Epic session, PBs taken on all the sets, damn I love upper lower split.
PL flat press 2x
Pin loaded shoulder press 2x
Horizontal press 2x
Machine laterals 2x
Neutral pulldown 2x
Cable row 2x
DC row 2x
PL preacher curl 2x
Rope extension 2xVery busy week ahead in terms of uni, work and family events. Tomorrow I will rest as I have classes all day and some extra rest won’t hurt me, plan is to hit lower body session on Wednesday before heading back home.
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Rest day for me today. Morning weight 98,2kg. Checked in with myself and I’m satisfied withe the look, not that much has changed from last week.
Weight has pretty much stabilized so I will be making a food increase in the upcoming days.
Big study day today, pretty much studied all day just took breaks for meals and steps in between, lots of work done. Going back to the uni apartment tonight, thank god for only 3 days. Hopefully I can get a good night of sleep in.
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Big drop in weight this morning, 98kg on a different scale which always shows 0,3kg more than my usual that I left at the apartment. Will wait until tomorrow before adjusting the diet.
Lower in the menu, did the same volume as on Wednesday as the last time this volume just felt perfect, just added an extra set of calves.
Lying ham curl x7 x11
RDL x5
Leg extension x9 x14
Leg press x6 x13
Hyperextension x14
Toe press x9 x12All lifts progressed except for RDL, I’m switching it out next time for an dead stop SLDL most likely.
Overall felling good, hunger is high. Also I dropped out the egg whites from my diet as I was having some bad gas lately. Hope it gets better or I will eliminate the whole eggs as well.
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Super cool day in the books. 98,35kg in the morning, felt way tighter so super happy with the look. Cardio also felt great, was hard as legs were still a bit beat fatigued, managed to get my heart rest up pretty easily and got a good sweat going.
Hit upper today after meal 1, banging session, PBs taken, did my normal volume as 6 sets per muscle tends to be just right.
Going home for the weekend now after exam in statistics this afternoon, it went very well, expecting some good results. Probably just gonna chill tonight and maybe go out with the boys for a drink, just diet coke for me as usual.
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98,55 kg this am, not much to report. Legs aren’t too sore so I think I pretty much nailed the volume yesterday.
Resting today, only one class in the morning as I’ve already done them all for this week. Had to stay in the city as I have an exam tomorrow so going back home for the weekend after that.
So just studying and steps around town to get groceries today. Sleep was shit again this night, went out to try and buy a sleep mask but didn’t find it anywhere so I guess I’ll have to order it online.
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98,5 kg today, so up again. I can’t really find a reason why but I was tighter this morning must be because of a good night of sleep. Feeling pretty beat up, heart rate was also hard to keep above 130bmp diring morning cardio, also did abs after.
Volume reduction on todays leg day, to be honest I still probably went too hard but I just love taking PBs and I can’t do this if I don’t go hard. Still less sets so will see tomorrow how I’ll feel but right now legs are pretty beat up. Food stayed the same, just dropped intra from 50-30g of carbs.
Session was:
Seated ham x8 x13
Perfect squat (hack was taken) x8 x12
Lying ham curl x9
SL leg extension x10
Adductor (3s pause) x14
Standing calf raise x12 -
Super busy day again. In for fasted cardio and abs in the morning, opted for stairmaster today, than straight to the uni for almost 8h of classes, and back in for pull session straight after. All meals nailed and eaten, we don’t get much breaks during classes but I just go out, eat and come back in. No room to miss meals!
Progress wise weight has come up again today, 98,3 in the morning. I came to a conclusion that the only reason my weight is up this much is fatigue, my calories are too low to be putting me in a deficit like this and my expenditure is standardized.
For the past couple days sleep hasn’t been the best, I’m waking up 3-4 times during the night as opposed to just once usually. Sessions have been solid but I don’t have that oomph that drives me.
It’s probably the fatigue I accumulated during the diet, I did take 3 days off 2 weeks ago but looks like this wasn’t enought. I will cut the volume in half for the rest of the sessions this week and will not take any 50/50 reps.
Hopefully this will help. It just annoys me when things don’t go my way as I literally control every variable that I can. No way that 600 cal increase from a deficit that had me lose almost 2 kg in the last week of the diet could put almost 2kg of fat on me in a week. This can only be water.
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All over the place today, had to train first thing in the morning as I was away all day for extra seminar at uni and I wasn’t about to train later as the gym is packed later in the evening.
Slammed EAAs and had my intra during but still after 4 hard sets I was just running on empty tank. Was a first time I ever trained fasted and I’m never doing it again. Still all the e boxes ticked off, successfull day.
97,7 today will wait a couple more days before I make an increase in food