Krištof Šajn
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Diet phase day 1 today. Decided to just start dieting now and be done with it asap. Digestion has been a bit shit for the past week and I’m pretty much sick of pounding food all the time. Body day is not extremely high in my opinion but I reached 108kg fasted which is 3kg more than previous push up so it’s time to tidy up a bit.
No set timeline for this diet, will just run it until I’m lean enough. I’m guessing it shouldn’t take me more than 3 months.
800 cal drop on training day and about 600 cal drop on rest day.
Output will be set at 10k steps or 7k steps and 20min fasted cardio. Depends on the time my classes will be starting. I enjoy cardio and will definitely like to do it daily, if it will not cut my sleep too short of course.
Training remains unchanged. Upper – Lower- rest, repeat.
Let’s get it
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In for Lower B today. Super productive session. Progress taken all across the board. Job done.
Adductor x12 x12
Lying ham curl x7 x9
SL leg extension x6 x10
Smith squat x7 x11
Glute bias BSS x6 x10
Smith calf raise x6 x10Was 107,6 today and 108 yesterday. I will start my cut in the upcoming days. Starting college tomorrow so I will most likely update this log a bit less frequently as I will be extremely tight on time. Still waiting to be selected into the college dorm so until than I will be traveling back home daily which takes a lot of time but it is what it is, have to adapt.
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Another fantastic day of training. Upper B is my favorite upper rotation so made sure I smashed it. Progressed on every single set as planned. Super happy with that.
SA cable row x6 x9
Upper back pulldown x7 x11
Chest supported cable pullover x8 x10
Rear delt row x10
PL incline press x6 x9
Standing cable laterals x5 x8
Flat DB fly x7 x12
SA behind cable curl x8 x10
SA Rope OH extension x6 x11107,5 today which is new high, I’m satisfied with condition but I’m not planning on purposely pushing up more. I will keep the food the same for another week or two and move into diet phase after.
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107.3 kg this morning. Looks like no dietary adjustments will be needed until the end of this push up. Completely fine by me.
Rest day for me. Feeling good. Nothing much to report. RHR has been trending a bit high for the past couple days, probably due to being a bit nervous as the collage is starting in a couple days. More so excitement other than nerves, busy period of time ahead of me but I’m all here for it.
Looking forward to wrapping up this push up. Will wait a bit though before going into deficit just for the weight to settle , I find this way gives me immediate response with dropping calories. I am also gonna start doing my fasted cardio again depending on how early I will have to leave house as I really like some more intense activity in the morning other than just walking but also don’t want it cutting too much into my sleep.
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Another superb session today. Lower A on the menu. Super hard session to progress but managed to take progress on all the sets with no exception. Some lifts are getting really really hard, especial single leg stuff but I’m all here for it.
SL lying ham curl x6 x10
Banded leg extension x8 x12
Leg press x9 x12
Smith hip thrust x7 x12
Hypers x7 x11
Toe press x7 x11Taking the boys out today for a meal out. Should be fun.
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Upper A today. Really productive session. Some sort of progression made on all the movements, thank god for 0,5kg plates they really come in handy on those last sets when I’m already exhausted and can’t be making huge loading increases.
PL SA pulldown x7 x9
Straight bar cable row x8 x11
Neutral grip pulldown x6 x10
Reverse pec dec x9
Pec dec x7 x12
Lying cable laterals x8 x10
Close grip flat smith press x7 x10
DB preacher x6 x10
OH DB extension x6 x9Dropped down under 107kg today, not surprised. I will make sure to get back up there.
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It’s my 21st birthday today so the only right way to celebrate was to go in and hit my Lower C session.
Still not 100% better as my head still hurts from my sinuses being clogged up but I reminded myself not to be a pussy and absolutely smashed every single movement. PBs taken left and right. Extremely hard session given the circumstances but super productive. Just resting now, took an extra post workout nap as I’m off work today, another 9h of sleep and I will be golden.
No off plan meals for me, don’t have much of an appetite from the sickness so I just stuck to my normal meal plan.
Standing ham curl x8 x11
Leg extension x9 x12
Banded leg press x8 x12
SLDL x5 x8
Cable glute kickback x5 x8
Smith calf raise x7 x11
Also some post workout shots from yesterday I forgot to post.
FairPlay bro looking awesome. Especially for a 21 year old man! Keep it up dude. Going places 😎[/quote]
Thank you for such kind words Joe, really means a lot! -
Rest day for me today. Another highest weight in, broke 107kg this morning. This seems a bit suss to me as I haven’t changed anything regarding my setup for the past two months and my weight just keep slowly climbing. I will definitely take it!
Training is the best it’s ever been for sure, I have never managed stimulaus to fatigue ratio so well and it definitely shows, I literally never miss a progress on a set, everything gets progressed every single session. I know some peopla say how naturals can not progressively overload every session but I say fuck that, why not? It’s hard but it’s definitely doable.
I don’t think I will ever stop training upper lower, especially if I decide to stay natural. It’s just that good!
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It’s my 21st birthday today so the only right way to celebrate was to go in and hit my Lower C session.
Still not 100% better as my head still hurts from my sinuses being clogged up but I reminded myself not to be a pussy and absolutely smashed every single movement. PBs taken left and right. Extremely hard session given the circumstances but super productive. Just resting now, took an extra post workout nap as I’m off work today, another 9h of sleep and I will be golden.
No off plan meals for me, don’t have much of an appetite from the sickness so I just stuck to my normal meal plan.
Standing ham curl x8 x11
Leg extension x9 x12
Banded leg press x8 x12
SLDL x5 x8
Cable glute kickback x5 x8
Smith calf raise x7 x11Also some post workout shots from yesterday I forgot to post.
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Another epic day of training despite still being a little sick. Appetite went to shit a bit today but all the meals are in, no problem.
Upper C today, went very very good. Progressed every single set, even took some rep + load progress on some of them. Super satisfied with that.
SA pulldown x7 x11
Neutral grip row x8 x11
Straight bar lat pulldown x6 x10
Rear delt fly x11
Incline cable fly x7 x11
High incline DB press x8 x12
Dip x7 x10
SA cable curl x6 x10
SA cable pushdown x7 x11
Took some post workout shots today, pretty satisfied with them. I’m definitely confident I can push for at least another 2 kg. This would put me around 108,5kg fasted which is pretty good for a natty I would say lol.
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Much appreciated rest day today. I’m pretty toasted after legs yesterday. 106,6 kg this morning. Ate my last meal later yesterday so will probably be lighter tomorrow.
Nothing much else to report just doing the do. Food is still the same, output is the same so just cracking on.
Next week is my last week of holidays, going back to college with the start of October. Pretty excited about it. This push up has been very productive, already more than a kilo heavier than previously all time high and still going.
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106,5 today. Training went extremely well despite having a headache throughout the whole session. Woke up with a sore throat also, just hoping I don’t get sick.
None the less still progressed every single lift. Lower B is probably my most demanding lower rotation, those split squats at the end are just brutal. Rep/weight progress taken, job done today. Really looking forward to tomorrow’s rest day as I’m smashed. This week was supposed to be a chill one but quickly turned into a very busy one work wise.
Adductor x8 x12
Lying ham curl x7 x11
SL leg extension x7 x10
Smith squat x8 x11
Glute bias split squat x7 x11
Toe press x9 x12 -
Another highest weigh in today. 106,4kg. I’m sure this will stabilize ina couple of days but I’m all here for it. Look post workout was super good today so happy with that.
Epic Upper session today. Switched to the heavier stack on the SA lat row just to allow myself to work in the lower rep range and be able to still get stronger, the previous one just got too light.
Really enjoying chest supported pullover that I managed to setup last session. Super nice on the lat and zero tricep involvement.
Progress taken on every single set so job done.
SA cable row x5 x12
Upper back pulldown x8 x12
Chest Supported cable pullover x7 x12
Rear delt row x10
PL incline press x5 x10
Supported DB laterals x10 x13
Flat DB fly x7 x11
SA behind cable curl x7 x12
SA rope OH extension x6 x11 -
Successful day today in terms of progress despite being a rest day.
Broke 106kg fasted today lol. Now this is definitely entertaining a new territory, I haven’t changed food in like a 2 months probably and I’m still making gains on this intake which is great, not having such a demanding job and doing less steps also definitely contributed to this.
I was very happy with the look this morning, I’m not planing to slow down as I still think my condition is acceptable to push just a bit more atry to squeeze as much as possible out of this push up.
All I’m gonna say is I’m happy but not satisfied, I know I can get more, and definitely will.
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105,5 this morning, super happy with the look. Will attach some pics down bellow.
Another super nice Lower session today. Progress taken all across the board. All movements felt great, SL hamsting curls were a bit hard to progress but still took +0,5kg on them.
SL lying ham curl x6 x9
Banded leg extension x7 x11
Leg press x7 x12
Smith hip thrust x6 x11
Hypers x7 x11
Smith calf raise x7 x12
