Krištof Šajn
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Second semester stsrted today, pretty execited about it and very much ready to go smash it as well as the first one.
Slight change of classes schedule so I will have to train later in the day but it is what it is still better than training first thing in the morning.
104,3 today decided to bump up cals by 100 on both days to compensate for cals burned as I’m moving more now.
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Quite a jump in weight today, up to 104,5kg not sure why really so I decided to not increase the food today. Will probably bump it up tomorrow.
Just an epic day of training today. Felt a bit tired going into the session but things quickly turned around. Started warming up on the hack and the weight just felt light, was super easy easy to beat my logbook. Progressed all my lifts on either reps or weight.
Very productive session overall.
Hack squat x6 x13
Seated ham curl x9 x12
High seat leg press x11 x19
Lying ham curl x10 x13
Adductor x12 x15
Standing calf raise x9 x12
Rope cruches x11 x12 x10Last day of so called holidays for me, starting classes again tomorrow looking forward to it. Time to grind again.
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Solid day of training today, back at my usual gym so way more equipment and great atmosphere. Hit Upper today and it was awesome, PBs taken on all the movements so very pleased.
Flat PL press x6 x10
Pin loaded shoulder press x9 x12
Close grip press x8 x12
Machine laterals x8 x13
Chest supported low row x8 x11
Neutral pulldown x9 x12
SA cable row x9 x11
Machine curls x10 x12 x16
Triceps crossover x10 x13
Steps were a bit high today which will probably be new standard as the classes start again on Monday so I will increase the food tomorrow most likely. Weighted in at 104 kg today so weigh is pretty much stable. Lower tomorrow, need to rest as Hacks will be on the menu.
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Rest day for me today. Much needed as I’m trashed. Lower session really did beat me up yesterday. Woke up at 103,9 this morning, holding pretty solidly.
Toke some morning shots today to compare and I must say I’m pretty pleased with the current look.
Legs have definitely improved a lot but back is still shit so I have to work on that. I’m sure I can can easily hit 105kg if not more before getting lean again. This will be 6kg heavier than my last push up and with arguably better condition so I’ll take that.
Todays look:
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Oh man what a great day of training today. Lower body session was on the menu and I accomplished one of my all time goals, I finally pulled a 200kg RDL for 4 reps!! Was a bit skeptical of doing it at first but said fuck it let’s have some fun and just went for it.
This goal is ticked so next one is to pull this weight for a clean 8 reps. Should be a fun journey.
Super hard session but extra rewarding when I know I left everything on the gym floor.
RDL x4
SL standing ham curl x7 x11
Squat press x8 x18
Seated ham curl x11
Pin loaded leg press x5(banded) x15(no band)
Leg extension x9(banded) x13(no band)
Seated calf x9 x14
Machine crunches x11 x10 x14103,8 this morning, as expected slightly down. Possible step reduction or caloric increase on the horizon.
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Hit 104kg fasted this morning which means all time highest weight, Yeah Buddy!! Was feeling a bit watery though so will see what the scale will say tomorrow. Regardless of that still awesome.
Big Upper session went down today. Finally hit 3pps on low incline smith with very solid depth and control. I know it it’s nothin special but for me this was a huge goal ticked off. Now time to make this an 8 rep set! Workout went super well, progress taken on all the sets, so job done. This might sound weird but for the first time today I hit mit middle back like never before. Went for a D handle seated cable row as I’m currently training at not so equipped gym here in my home town for my third back movement and the weight just felt super light almost got the entire stack for 10 super clean and controlled reps. This resulted in a such a big middle back pump that I was hardly able to do standing cable curls after. Awesome feeling, back is still fried a I’m writing this.
Session:
Low incline smith x5 x12
High incline DB press x6 x11
PL chest press x8 x10
Standing cable laterals x12 x15
Chest supported PL row x7 x10
PL pullover x7 x14
D handle cable row x10 x14
Standing cable curl x7 x12
Triceps overhead extension x9 x14
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Happy Tuesday everyone. It’s a holiday here in our country today we call it “Pust”. it’s pretty much our version of Halloween where children dress up in different costumes and go from house to house in order of banishing the winter so the spring can start. We also have a traditional dessert we eat on this day called “krof”. It’s a jam filled donut topped with powdered sugar. They are delicious heavy as hell on the stomach, so no for me today.
103,7 kg again this morning, legs feel heavy after yesterdays session but nothing too crazy. Hamstrings seem so be taking the biggest hit in terms of fatigue, but It doesn’t bother me at all I have 2 more sleeps before I hit them again so they should fine.
Just cardio and steps today. Watching Roman Fritz’s new Growth series, super interesting. This guy is a damn machine.
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Early Lower body session today. Had to run some aarons so decided to hit the gym after meal 1. I prefer to lift with at least 2 meals in but it is what it is. The session was absolutely banging hit all time PBs on all lifts. Went for a 21 rep set on leg press which absolutely buried me. Endurance is on point as I was not too gassed out after that set but the pain was just on another level. This can only result in some serious quad gains.
Hack squat x8 x13
Seated leg curl x7 x10
High seat leg press x10 x21
Hypers x15 x10
Adductor x22 x16
Calf raise x12 x14
Rope crunches x12 x12 x10
103,7 today. Resting tomorrow and enjoying final week of college break. Finally have some time to catch up on all the topics I’ve missed on here in the last 2 months.
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103,4 kg fasted this morning. Happy with the body composition and just moving on.
Haven’t had an epic session like today in quite sometime. Don’t get me wrong I almost never have bad sessions as I just don’t allow them to be bad but today was an exceptionally great one.
Trained Upper and took PBs on every single set, I really was flying. I got a great 8 hours of sleep in which made my cardio in the morning super easy. Also my resting heart rate dropped down to 53 and it definitely boosted todays session. I don’t really give hearth rate much attention but I wear my Apple Watch apple the time so it’s interesting to see a chart overtime. In prep my resting hearth rate was down to like 47bmp, now it’s hovering around 55-60.
Session:
Flat PL chest press x8 x11
PL shoulder press x7 x12
Close grip smith x5(finally hit 3pps) x10
CS T-bar row x7 x13
PL pulldown x9 x12
SA PL high row x8 x12
Chest supported DB laterals x11 x14
Seated DB curl x8 x9 x13
Dual rope pushdown x10 x12
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Well deserved rest day today. Was super tired so took a nap during the day for some extra rest. legs are surprisingly not so sore, I can feel just the right level of fatigue. Seems like this is just the right volume I need in order to recover and hit them again in 3 sleeps.
Hunger is also pretty high today which is usually not a thing for me on rest days but I guess this means that the body needs fuel.
103,5 this morning. Usual fasted cardio and steps done, other than that just chilling and looking forward to tomorrows session.
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Slight drop in weight this morning, down to 103,1 kg my probably due to moving more yesterday and my steps being high. I will try to keep my steps down to 8k per day from now on.
Epic lower body session done today. Progressed on every single set, even took some load + rep progression which is always awesome. To be honest legs were not totally recovered going into the session especially hamstrings and adductors hence why I only did 1 RDL set and replaced the second one with standing hamstring curls. It felt solid so let’s see how the legs will feel tomorrow.
Session:
Squat press x7 x17
RDL x8
SL standing ham curl x6
Pin loaded leg press x8 (banded) x13 (no band)
Lying ham curl x9 x13
Leg extension x15 (banded) x13 (no band)
Seated calf raise x8 x12
Machine crunches x12 x12 x12
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Solid Upper body session today. Progressed almost all the sets which is great. Back movements seem to progress wery nicely but my pushing sets are much harder to beat especially the heavy top set ones. If this will keep happening I’m probably gonna have to reduce the volume on them.
Low incline smith x6 x10
PL neutral shoulder press x8 x10
Close grip press x8 x12
Chest supported low row x9 x13
Neutral pulldown x9 x12
D handle row x8 x13
Standing Cable laterals x7 x15
Seated bicep curl x10 x11 x14
SA OH extension x8 x8New high weigh in, 103,8 condition seems to be holding well. Lets reach that 105kg fasted.
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Rest day today. 103,5kg fasted. Perfect rate of gain so no changes needed. Current macros on rest days are 333p 669c 91f, roughly 4800 cals. Food going in easy.
Not much to report. Kinda bored cause I got no Uni work to do but it feels nice to chill a little. Legs are definitely beat up from yesterday but nothing too crazy, I should be ready to hit them again on Friday. I aim to hit between 8-10k steps a day, I tried keeping them lower as I don’t really think they are needed since I’m doing my cardio daily but I just don’t like sitting on my ass all day. When I start dieting I’ll probably drop the cardio but for now I’ll keep it in.
Going back home tomorrow so will be training at not so good of a gym but it does the job, I won’t complain. Also need to take some progress shoots at my usual spot to see if I grew some muscle.
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103,4 this morning. Still doing 25min fasted cardio daily. On my upper days I do stairs and on my lower day I do the bike. Nothing crazy just 130bmp, makes me feel really good in morning.
Banging lower body done today. Definitely smashed them nicely as my legs were literally trembling while waiting on the bus. I much prefer taking the bus home on legs day as opposed to driving myself.
Perfect squat machine x8 x11
Lying ham curl x9 x11
High seat leg press x9 x17
Hypers x9(banded) x11(no band)
Adductor x11 x16
Toe press x9 x12
Rope cruches x12 x10 x9 -
Banging Upper body session today
Incline PL press x4 x12
Pin loaded shoulder press x8 x12
Close grip PL press x7 x9
Chest supported Upper back row x6 x12
PL pullover x9 x14
SA low row x10 x7
DB laterals x13 x18
Cable curl x7 x10 x12
Triceps crossover x9 x10 x12Weighted in at 103,3 this morning which is new high. Feeling great
