Krištof Šajn
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100,2 kg today no real drop in weight, woke up quite tired and fatigue cause the sleep was a bit shit for the last two nights.
Upper body on the menu though, and it was awesome, managed to progress lifts and just the overall desire to train was super high.
I really love upper-lower split it just sucks I can’t do it 2 on 1off as the schedule doesn’t allow for it. 4 more weeks and I will be able to do it again, hopefully I’m also at the end of my diet phase by than.Usually session
Flat PLpress x6 x10
Pin loaded shoulder press x7 x11
Cable press x5 x8
Machine laterals x6 x12
D handle dual cable row x6 x13
Lat pulldown x7 x10
Rope pullover x8 x11
Cable curl x9 x10 x10
Overhead extension x11 x10If weight won’t come down I will do a deload and bring the cals up for 2 days just to see if this helps.
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Rest day for me. Super smashed after legs, especially my hamstrings, can’t remember last time they were this sore. Did my cardio on the stairs today just to switch it around a bit, felt good, level 8 kept my HR at 130bmp which is right where I want it.
Weight jumped up today, 100,4kg, not sure why cause I’m nailing everything to the point. If it doesn’t move in the next 2 days I will try something different and bump up the food to maintenance cals and rest up, before cutting cals further as I’m 100% sure I’m in a deficit. Body just acts weird sometimes, but It’s all data for me.
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Back down to 99,95kg today. Morning 25 minutes on the bike, meal 1 and straight out to train legs.
Was a good session, still pretty much holding on to all the numbers and taking some progress.
Did
SL standing ham curl x11 x6
Lying ham curl x9 x12
Squat press x7 x12
Hack squat x5 x10
Hypers x11 x8
Seated calf x8 x14
Machine crunch x7 x10 x12Just finished a 40 min walk to hit my 10k steps. App didn’t allow me to post photos yesterday so will try again today.
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Epic pull session today, trained at my hometown gym so tried to match the session as close to my regular as I could. Felt super good, progress taken on almost all movements so pretty satisfied with that. Pump is a bit shit at the moment, I finish my bicep work at the end and by the time I start driving home it’s pretty much gone. No worries though as I never chase the pump really, it all about beating logbook for me.
Had a pretty shit night of sleep, clock change didn’t do me good either, weighted in at 100,2 but really felt like I wasn’t dry at all. Not that I’m super lean but I can tell immediately as I wake up if my weight will be up or down, so this is definitely just water weight.
In for legs tomorrow, will be an early session as I’m going to visit family later in the day and just want to get it done by then. Should be a good day!
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Solid drop in weight again today, now down to 99,95kg. Super happy with current look, but nowhere near done with this diet phase. Put my trunks on and did some posing today just to check where I’m at. Will attach pics down below, I would say not so bad for a natty but my back is still dog shit, so definitely need to work on that the most.
Very good push session today at the home town gym. Held performance on all the compound lifts and progressed iso movements, very satisfied. Lets keep this going, pull tomorrow!
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Got a nice weight drop this morning, 100,3kg, which is lowest weigh in of this diet phase. 4 weeks into the diet today and about 5,5kg down in total, I would say this is a good trend of weight loss.
Rest day for me today. Morning cardio felt pretty good despite being smashed after legs. Went on a 60min walk with the sports class and itwasn’t fun, went hypo after about 20 minutes, sucked it up, said to myself that this means I’m burning fat and just went about it. I don’t mind being hungry at all but this hypo episodes are just sooo annoying.
Nothing much else to report, had an exam in the PM, going home over the easter holidays. Won’t be much of a holiday as I have a ton of uni stuff to do.
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Second leg day of the week on the menu today. Managed to match reps form last session and took progress on isolations which was hard but got it done.
Hack squat 2x
Seated ham 2x
High seat leag press 2x
Lying ham curl 2x
SL leg extension 1x
Adductor 1x
Machine crunch 3x
Standing calf 2x100,7 kg today, I’m sure weight will drop again in the upcoming days. Looking back at the pics from the last diet I did I’ve definitely built some muscle since then.
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100,8kg today, slightly up but I’m certain this is water holding from fatigue as I woke up super fucked today. Probably have to do some volume reduction soon, will adjust accordingly.
Debated training just push today as opposed to hitting whole upper as back was still smashed but just sucked it up and hit whole upper. Was a great session, held pretty much all the lifts and even progressed some. W in my book.
Busy day at college today, had some extra seminars with no breaks to get a meal in between, had to combine 2 meals together. No worries about that.
Macros hit, training smashed and cardio done. All the boxes ticked.
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Thank god it’s rest day today, my whole body is smashed, erectors are so sore from RDL it’s hard to bend over. At least this means it was a good session.
Another drop in weight today, down to 100,4kg, very happy with that. Food down to 3000cals on rest day which is low form me, I like being hungry especially in the morning, it makes me feel like I’m leaning out.
Got in a good night of sleep, much needed right now as the food is low. Just steps and studying for the rest of the day and than all over again tomorrow.
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Another super busy day. 100,8kg fasted, a drop despite having a very shit night of sleep, I’ll take that.
Started the day with usual cardio and than straight into classes followed by a bug leg session in the afternoon. Opted for stairs for cardio today as I’m getting a bit bored of the bike. Probably not the smartest move on leg days.
Session went very well, pulled 190kg RDL for 6 reps, very solid. Went for another set after that but again my lower back gave up and I didn’t get as much out of it as I wanted, next time I will do a hypertextension after RDL. Went on and did 3 sets on the squat press, 2x banded and 1x unbanded as I ran out of space for plates on this squat press. Also incorporated a pause just to make it even more nasty.
RDL x6 x8
Squat press x8 x11 x14
Seated ham curl x8 x12
Leg extension x12(banded)
Adductor x20
Standing calf raise x10 x12
Machine crunch x12 x9 x8 -
Super super successful day today. Big drop in weight overnight, down to 100,9kg, didn’t expect so much of a drop but body is finally responding which is great.
Epic pull session today, was a super hard one. Managed to hold and even progress some movements, thank god for 0,5kg plates I brought myself.
I did
SA PL row x8 x11
CS T-bar x6 x9
Neutral pulldown x6 x9
Upper back cable row x7 x11
BB shrug x6 x12
Rear delt cable fly x7 x14
Machine curl x8 x12
Seated DB curl x6 x10Digestion is great, I forgot to mention thst I removed oats last week and they were for sure the cause of bad digestion. Will try to slowly reintroduce them back, they probably shouldn’t hurt me as my carb portions are much lower now.
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Solid day of training today, was in for push. Hit an all time PB on low incline smith, 3pps for 7, super happy about that. Had a bit of an incident on the shoulder press as I went too heavy and felt a weird pinch during the set, it’s nothing serious probably as I went on and finished the session no problem.
I did
Low incline smith x7 x11
PL shoulder press x3 x10
PL chest press x5 x9
Standing cable laterals x8 x10
Cable fly x9 x8
PL machine laterals x6 x10
Rope pushdown x11 x10
SA OH extension x8 x14
Rope crunches x17 x10 x8102,1 kg today which I’m not happy about as I don’t see why I’m not losing weight, I’m literally nailing everything. The only thing it could be is not going to the toilet as often.
Decided to pull another 400-500cals to really get this fat loss going I don’t wanna be spinning my wheels and wasting time.
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Rest day for me, well sort of, 25min fasted cardio followed by a hike for my sport class. We went and hiked all the way to the city castle which is not super long and steep road but still after leg day yesterday let’s just say if wasn’t a walk in the park. At least my steps were done for the day.
Woke up at 101,5 kg today not exactly happy with the weight as I pulled my cals down right before I got sick last week, lost 2 kgs during sickness but now the weight isn’t going down. I’m definitely leaner but will wait at least a day or two before I ramp the deficit up.
Back home today, push tomorrow.
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101,2 kg this morning, seems like the weight has stabilized which puts me 4,5kg down in 3 weeks of dieting.
In for legs today, missed 2 reps on hack squats but either held or progressed my other lifts, which I will take as a W considering I’m 2kg lighter than the last session. Tried something new today on the leg press, dropped down 1 plate each side and did a pause in the hole, that fucked me up quite a lot.
Hack squat x5 x11
Seated ham x7 x13
Leg press, paused x8 x11
Lying ham curl x10 x12
Adductor x16
Leg extension x14
Standing calf raise x9 x12Super sore this week, but I like it. Also had a first small exam of the semester today, went pretty well. I can confidently say all the boxes are ticked for today.
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Very productive day, 101,1kg today weight up but body finally feels well after sickness and I’m sure it will stop soon as I’m definitely eating in a deficit and looking leaner.
Hit Pull in the morning, mostly held my numbers and even progressed some. Overall happy with performance but I think I should have back off on the volume this week, sickness along with dieting fucked me up pretty good. I just keep telling myself not to be a pussy, but I can feel I’m not back at 100%.
Digestion felt much better today, thank god. Did my cardio in the afternoon noon, managed to sneak it in during classes. It feels much better to separate cardio from weights as opposed to only having 3 hours in between.