Krištof Šajn
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98 kg today, weight up again, not sure really why because my calorie increase on Tuesday was not high at all, inly about 600 cals daily which no way puts me in a surplus. Did some check in shots today just to check on conditioning and nkt much change from last week so I guess I’m just filling out.
No changes, lifts are going up and conditioning is good which is what really matters.
Resting today back in my uni apartment which kinda sucks, I really prefer home environment especially from sleep perspective, hopefully I can get some good sleep in while I’m away.
In for push tomorrow will definitely be a good one.
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97,25 kg today, no changes planned just waiting for my weight to stabilize, after that bump in food will go in.
Early leg day today, trained sfter 1st meal. Great session, legs are absolutely toasted. Legs press we have here at my local gym is absolutely amazing, it’s an off brand one but keeps you locked in and allows me to get super nice dept.
Rest day tomorrow will be very nice.Session:
Standing SL ham curl x7 x12
RDL x5
Leg extension x8 x11
Leg press x5 x13
Hypers x9 x6
Toe press x9 x12
Rope crunches x10 x8 x9 -
Welcome! Looking forward to following your log!
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Good job getting the cardio done mate!
Pleased to see you’ve settled well into the new session,
How’s food looking at the moment?
Hey Rich, thanks for chipping in!
Food is looking alright, not high but I just started reversing into the push up this week so I will bring it up slowly over the time.
Currently taking in 342p 568c 50f, same on rest days just 150g of less carbs and 10g of extra fat.
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In for Upper body session today. Was working in the gym from 7-3 and hit a lift after that. Did this session for the second time so I have numbers that I have to hit which is awesome. Progressed every single set, very happy with the execution I just have to tidy up my top set on smith press as I was using a bit of momentum, chest was still so fire after the set so definitely an effective set.
Low incline smith x6 x11
V squat shoulder press x7 x10
Close grip smith x6 x12
Y raise x7 x12
Neutral cable row x8 x11
Lat pulldown x7 x11
Cable pullover x8 x12
Lying DB curl x10 x12
OH rope extension x6 x10Day started pretty shit cause my bike broke and I couldn’t do cardio at home, still rushed to the gym and got it in before I started working. No skipping cardio!
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Resting today, 97,3 kg this morning, weight came up again but I’m not concerned as I’m sure it’s just water and filling out. My cals are still to low to cause any fat gain.
Rest day macros from now on are 342p 424c 53f.
Did 20min cardio fasted today just cause I felt like doing it, always makes me feel good in the morning.
Not super smashed post legs, I think I found just the right volume for me to recover and hit them again in 3 sleeps, I’m sure I will lbe able to add 1 more set of quad compound as I get deeper into this push up.
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Crack on with it bud, nice and gradual push up!
Thanks for advice Michaela, I’m on it!
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97 kg on the dot today, up in weight as expected but also no bowel movement yesterday so that could also be why.
Leg day today. Owner of the local gym gave me the keys so I can train during holidays when they are closed, very thankful for that.
Session went well, only numbers I can compare are the ones from September which I’m beating by a mile while also weighing less then back than.
I lost absolutely zero strength during this diet phase which I mostly contribute to mindset of just not wanting to get weaker.
Did:
Lying ham curl x6 x12
Leg extension x9 x11
Smith squat x4 x11, will definitely need some time to get used to this movement, after doing hacks for so long it feels weird to squat without back support
Low sest leg press x9
Hypers x8
Adductor x15+1 x13
Toe press x12 x9
Rope crunches x12 x9 x7 -
Day 1 of summer push up! Dropped another 0,5kg overnight, so definitely ready to push the weight up.
Diet wise, I’ve increased my TD diet to 342p 568c 49f. I only increased carbs, don’t reall feel like I need more fat, I belive it serves no purpose. Protein is constant at 50g of complete protein per portion across 6 meals.
Digestion is superb, hunger is high, still going hypo in between some meals, but thats a standard daily occurrence for me lol
I will decrease my cardio on the bike down to 15min just to get moving a bit in the morning as I like it. Maybe I’ll change my mind on that.
Hit Pull today at the local gym. Not much equipment but I made it work, banging session, I really need a gym as I’m stacking everything and putting dumbbells on the stacks won’t really work.
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Monday update, new low of 97,1kg today. Very satisfied with the current look. Did some post workout posing in the same gym as I was always posing in. Compared pics with my previous push up start point in July last year and I’m leaner and 5 kg heavier now. Just awesome!
Decided to reverse out of this tidy up phase and start push my body weight up again tomorrow. Also got some awesome recommendations from Jordan and other athletes who also recommended to push back up.
Plan is to slowly gain weight across the next 20 weeks. I will aim to gain about 0,5 kg per week which should put me at my all time heaviest by the end of September.
Will post diet adjustments tomorrow, let’s fucking gooo!
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Really good work here. I would agree that you can start a steady push up from where you’re at right now.
Thanks Clare, appreciate the advice, I’ll start tomorrow!
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Fully agree with J. Defo good to push up here.
Superb work
Thank you Hilly, copy that, starting tomorrow!
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Great work mate and considering what you learnt about your body from getting all the way shredded , I would say yes . Go super slow again and I bet you can get another 5kg , great work 🙂
Thank for reply Jordan, this really means a lot.
Props to you and athletes on here for giving us beginners proper informations.
I’m glad that the first thing I did was join this forum when I started. -
Sunday rest day. Another small drop, 97,2kg, new low weight. Surprisingly not to fucked up after legs, probably due to much better sleep here in my own bed at home.
Looking at the current body composition I will most likely start my push up phase 1 week sooner. I’m 5kg heavier and leaner than I was at the starting point of my previous push up, which is awesome. I built at least 5kg of tissue in the last 10 months.
Will attach some links to the current physique pics down bellow.
Would really appreciate any kind of critique.
https://freeimage.host/i/JU8K3YJ
https://freeimage.host/i/JU8KFkv
https://freeimage.host/i/JU8KqIp
https://freeimage.host/i/JU8KJrg
https://freeimage.host/i/JU8KT2s
https://freeimage.host/i/JU8KAvf