Krištof Šajn
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Rest day for me. Pretty smashed post legs, those RDLs did me dirty.
104,9 today, moving in the right direction. Still doing my 25min fasted cardio daily and at least 9k steps though the day. Feeling good, a lot of uni stuff to get done in the upcoming weeks so things should be interesting.
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105 kg today, dropped 0,3kg so body has finally started moving. Lets keep it up.
Legs on the menu today. Started with RDL. , hit a PB and decided to do another set which I haven’t done in a long time on RDLs. It wasn’t the besti decision as the first set fucked my up so hard the form was just shit on the next set. Going back to to only one set, with this training frequency I just can’t do 2.
Other than that banging session, I’m being a little reserved with load progression now knowing a deficit so going up only by 2,5 kg plates on leg press as opposed to usual 5kg.
RDL x7 x9
Squat press x8 x18
SL standing ham curl x7 x12
Pin loaded leg press x7 (banded) x12
Adductor x23 x17
Seated calf raise x9 x13
Crunch machine x12 x12 x10 -
105,3 third day in a row now. Will wait a couple more days before I drop cals. It’s only been two days since I lowered food and I’m 100% certain this big of a drop should see me lose weight. I feel a bit tighter though just kust pinching my skin (i know I’m weird)
Epic Pull session today. Felt super strong despite training earlier and 2,5 hours post my pre meal. Hit a 5 plate on a Chest supported T bar, definitely a highlight of today’s session.
CS T bar row x6 x12
PL pulldown x9 x12
SA PL high row x8 x12
D Handle cable row x9 x13
Smith shrug x6 x14
Reverse peck deck x6 x12
Machine curl x8 x12
Stretch focused DB curl x8 x12 -
Diet phase day 2. Weight has not moved from yesterday but I’m sure it will in the upcoming days.
All over the place today with the tasks. No classes today but I have a sports class schechuled every Friday. I’ ve signed up for a hike as it impacts my training the least but it’s been raining over here so it got cancelled again today. We had to do some group activities which I absolutely hate, they are not taxing but they just suck, at least we were done in 30minutes and I went and hit push session straight after that. Would have liked to have another meal prior but I came prepared and took my EAAs and carb powder with me. Was a banging session, I smashed all the lifts except for the second peck deck set. Will only do one set of that next time as I’ve also had this problem last time I ran PPL.
Low incline smith x5 x11
PL shoulder press x6 x11
Close grip press x9 x11
Machine laterals x7 x11
Peck deck x7 x8
Supported DB laterals x14 x16
Triceps crossover x7 x14
Overhead extension x4 x9
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That’s a decent drop … probs feels nice to be fair to give the appetite and digestion a bit of a rest even though things were running well. Hope it’s going well brother 🙏
Hey Joe, thanks for reading the log.
Yeah things were running very but I haven’t been dieting for about 7 months and I just want to give the body a bit of a break. Appetite is still very good, hungry for all my meals. But as you guys say on here “eat to your needs, not appetite”.
Hope everything is going well for you too!!
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Much needed rest day today, legs are smashed from yesterdat and I’m still sore form Upper session on Tuesday, I guess this is because I was resting and haven’t hit upper in a week.
Decided to start my cut a day early as the sooner I get it doen I can be back gaining and making progress.
Cals dropped from 4900 on NTD down to 4000, and 5500 down to 4500 on TD.
Pretty simple, 5 meals of 50g of protein + 20g EAAs intra. Only trace fats apart from eggs in the last meal and rest of the cals are from carbs.
I never lost appetite this gaining phase, I’m always hungry but don’t really mind it as long as I don’t go hypo in between meals. If that happens I’ll keep my carbs in just around training.
105,3 kg fasted today, whuch puts me 6kg heavier than the last peek push up weight and in better condition.
Now let’s get lean and repeat this!
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Another great day in the books. Weight is staying at 105kg fasted which is exactly what I want. Resting tomorrow and starting the tidy up phase on Friday.
Hit an awesome Lower body session in between classes. Feels very good to be training at this time of the day as the gym is much less busy. Pbs taken all across the board, job done.
Hack squat x7 x12
Seated ham curl x8 x13
High seat leg press x9 x18
Lying ham curl x10 x12
Adductor x14 x14
Standing calf x10 x14
Rope crunches x11 x11 x11 -
Very busy but a very productive day today. Cardio than classes gym after first class and than back to class.
Amazing upper body session. Pbs taken and just overall awesome progress. Looking forward to getting lean and seeing what I’ve built. 105,1 today.
Session:
Flat PL press x6 x11
Pin loaded shoulder press x8 x11
Close grip smith x6 x10
Cable laterals x12 x16
SA PL row x8 x10
PL pullover x10 x10
UB cable row x8 x12
Cable curl x9 x10 x14
SA OH extension x8 x12 -
105 kg fasted today on the dot. My all time heaviest weigh in. LFG
Push up is executed now time to diet down and do it all over again. Starting the diet this week. Just taking a couple more days to see if weigh is stable, no more food increases from here on.
Busy day today, feels weird to have a rest day in Monday but it fits best with the current uni classes.
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Back in the gym today!
104,9 this AM. Final week of push is upon me and I’m confident I will see 105kg in the upcoming days which was the goal.
Did a slightly lower volume today on legs. Just to make sure I’m well rested and ready to execute this diet phase. Took PBs, my RDLs have never looked as good and I’m connecting with my glutes and hams really well on them.
RDL x8
SL standing ham curl x9
Squat press x8 x18
Lying ham curl x11 x13
Leg extension x10(banded) x15(no band)
Seated calf x10 x14
Crunch machine x13 x11 x12 -
Day 3 of rest today. Felling super fresh today, I dropped own to 104,1 this morning which is quite a drop. Digestion is feeling great again and all my soreness is gone. Buzzing to get back in the gym and finish this push up strong.
Plan for tomorrow is a devolume leg session, I’m sure it will be epic. From now on I will be resting on Monday, than hit Upper and Lower, rest again on Thursday than do a push, pull, legs and rest again on Monday. This is the only split I can run at the moment if I want to hit everything twice a day. I would prefer upper-lower-rest but I need a fixed training split due to classes and uni stuff. I this this is a solid setup.
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Second day of rest for me. Digestion is finally feeling a bit better today. Yesterday I haven’t gone to the bathroom at all and woke up 1kg heavier today, no surprises here.
I’m planning on taking tomorrow off as well and do a devolume leg session on sunday than rest in Monday and go back to full speed with Tuesday. This should definitely be enough time for body to recover.
Just the usual stuff today, fadted cardio than I should’ve had a sports class hike but it got canceled due to poor weather. Even better as I do not need more fatigue right now.
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Resting today, pretty sore after yesterdays legs despite only doing 8 sets. Body definitely needs some time off training so taking tomorrow off for sure. If I go and hit legs on Saturday I will cut the volume down for sure. I’m just gonna go by feel.
Still adjusting to the new schedule, ate my second meal at 3pm due to classes taking longer than they should, so looks like I will be staying in a bit longer today to get everything in. Will do better next time.
104,8 today new high, pretty sure I can hit 105 by next week.
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104,5 again this morning, no future food increases planned just riding this wave until next week probably.
Very unpleasant session today. Looks like body is super tired, I was feeling it yesterday already but just though it was an off session but today was crazy. It all started with blurred vision and a headache after first heavy set on leg press and it just got worse from there on. I did progress all the lifts but I should have backed of at the beginning or at least go easy but I pushed it and at the end of the session I had to literally take 15 min rest periods in between the movement as I just could not recover in between. After 8 sets of leg work I was just done. First time I ever cut my session short but I know it was a smart move as I haven’t had more than 2 days of rest in row for a very long time.
I really don’t wanna dig myself a bigger hole fatigue wise. So the plan of action is rest for 2-3 days and assess from there. Will make sure to get plenty of sleep and enough food in order to recover.
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Super busy day today. To be honest new schedule for classes sucks. Was training in the evening today and gym was packed, there was 115 people in at the time so it was pretty much impossible to follow a normal structured session.
Still got a solid workout in and progressed the movementsfrom my 1st Upper rotation that I was able to get my hands on.
Woke up at 104,5 kg surprisingly ‘tight’ if I can say so for being at my all time heaviest. Digestion has been slightly off for the past two days probably because the change in schedule. I’m sure it will get better. I’m walking a lot but it is what it is extra food will balance this out.
Main thing rrught now is trying to plan the day so I can train when the gym is slightly less full.