Krištof Šajn
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Another epic day. A bit less busy today, only am shift and no PT clients in the afternoon so I will use this time to rest and chill. Body is getting used to waking up at 5am, I’m literally waking 10min before the alarm naturally. I don’t track my sleep but I do sleep 7 full hours without waking up for toliet.
Epic epic lower body session today. Recovery is spot on, progression taken all across the lifts. I’m again working a bit lower rep ranges which I enjoy a lot and it doesn’t cause such fatigue as high rep sets which is much needed now that I’m again hitting legs every 3 sleeps. Hamstings were a bit sore still but it’s definitely because hyperextensions which fucked them up in the lengthened range, no problem though as I only did 1 ham movement today. Really really happy with how the session went, now just rinse and repeat. Upper/lower is just the best.
Adductor, short range focused x6 x15
Lying ham curl x8 x11
SL leg extension x7 x12
Quad bias smith squat x9 x11
Glute bias BSS x8 x10
Smith calf raise x8 x10 -
104,2 kg this morning, highest weigh in so far. Happy with the current look. Will stay at this weight for a bit now as the weight jumped up quite a bit in the last week. I’m guessing is the increase in salt along with increasing carbs and lowering fats.
Just cracking on, regular work day followed by PT sessions after my Upper session.
My session went super well, I enjoy training soooo much at the moment. I’m not gonna lie, I’m super tired currently, job is pretty demanding and training is hard as always. But as JP says you have to use this as fuel. This really makes me appreciate time in college which is much much easier than boring summer jobs.
I did
SA cable row x12 x11
Upper back cable pulldown x8 x12
Cable pullover x9 x10
Rear delt row x12
Plate loaded incline press x9 x9
Low incline smith x7 x8
Tricep bias dip x8 x10
SA behind cable curl x8 x12
SA cable extension x7 x12Probably switching tricep buas dip out for JM press next time as my elbows feel super fucked while doing it completely upright. When I do normal chest bias leaning dips I never experience such thing.
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Rest day for me today. Legs are not super fucked which is great, just slight dooms when I flex them but nothing like before. I definitely nailed the volume and will be able to hit them in 2 sleeps again.
I am tired though, am job is really getting me hard. But I won’t complain, took an extra nap today so should be good.
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Another epic and productive day in the books. Got a big weight jump this morning, 103,7 kg. I did weigh in 2h earlier though and have had an amazing night if sleep, didn’t wake up even once to take a piss so the weight is probably not “real”. I felt pretty tight though, will post some post workout shots from yesterday when I have time.
Early day shift done, in for lower session after and back to PT work to finish off.
Session was tremendous, lower volume because in the previous setup my legs were sore for 7 days post leg day. If I want to train at high frequency there is no room for this kind of volume. And I much prefer it this way. All movements were spot on, except for banded leg extensions, had to do them without the bands because I ripped 2 of them in warmups.
I did
SL lying ham curl x5 x9
Leg extension x12 x9
Leg press x14 x11
Smith hip thrust x8 x12
Hypers x9 x12
Toe press x7 x11 -
First official day back coaching myself. First session of the new Upper/Lower split it the book. Man I’ve missed this split a lot. Will be running 3 rotations for Upper and 3 rotations for Lower. I’m kinda limited with the equipment available but my knowledge of training is much better than the last time I was building my split so I think I did a pretty good job, the results will speak of that. Starting with aa volume that I know I can for sure recover from, no intensifiers or that, just clean hard straight sets taken to absolute failure with pauses in both full lenghtened and shortened positions on all movements. Load is obviously not where it was due to pausing and controlling the tempo, but it is not far off. Now all I have to do is just progress these lifts and take my bodyweight up. Simple as that. I know what works for me and am so excited to crack on. Probably have another month or so of pushing up, maybe more. Todays weight was 102,8 kg.
Upper A
SA PL pulldown x8 x11
Straight bar cable row x9 x12
Supinated assisted pull up x6 x9 (this is going out next time due to not being able to strap myself in and grip giving up taking away from failure)
Reverse pec dec x8
Pec dec x7 x13
Lying cable lateral raise x8 x13
Close grip flat smith press x6 x10
SA preacher curl x8 x12
DB skull crusher x10 x15
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Rest day for me today, 103,2kg this morning. Jump in weight but probably due to the 2g of extra salt I have put into my diet cause I was feeling a bit dehydrated.
Didn’t do much at all today, just steps, some PT work and got together with friends to watch a football tournament, not really my type of sport but it was fine.
New rest day macros are 326p 645c 64f. About a 100 cals higher than my previous rest day. much different macro break down, previously I was eating about 100g of fat and less carbs with the coaches setup but this in theory doesn’t really make sense. I definitely get enough fats from 64g for my hormones + I supplement with omegas, 6 caps so probably 8g a day. And fat is the easiest of the macros to be stored as fat, so I will run higher carbs and lower fat. I also much prefer eating carbs and how they make me feel.
Upper tomorrow, plan is set I’m super super hyped to get back to Upper/Lower and make so serious gains again.
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Friday update. Another super busy day today, working am shift and also doing recoption and PT work until 10pm later in the day. No things missed, still got all the food in and smashed an epic push session. Peogress taken all across the board, slightly adjusted some movements that I did not like from the previous setup and tossed in the ones I really enjoy doing and connect well with.
Tomorrow I wil be resting and starting my new Upper Lower split on Sunday. Can’t fucking wait I just love the high frequency training. Especially for my lower body which is definitely more developed than upper but still I just can’t hit legs once every 7 sleeps as I was doing now and just do 2 sessions worth of volume at once.
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Dropped down to 101,8 kg this morning, seriously wtf. Really unsatisfying right now but I will make sure the weight will come up in tbe upcoming weeks. I might have to expand this push up as I definitely don’t wanna finish it at same body weight as my previous one.
First day today of being in control of the plan myself. Training was absolutely fantastic. I did pull and will do push tomorrow as my legs are just way to sore from the volume I did on Tuesday so waiting for them to recover so I can stert hitting U/L again on Sunday.
Plan right now is to just slowly gain weight and get fucking strong in the gym while keeping form tight.
Output will be kept at 10k steps for now, no fasted cardio cause I have to wake up at 5am for work and I value sleep more. Steps will most likely be higher due to work but will try to keep them at 10k.
Diet wise no big changes just my usual well digesting foods with a bit less variety as I just want to keep things simple. Less meal prep work better the outcome for me especially now that I’m on the go pretty much all day.
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Hey everyone I have some important news to share today. Yesterday I parted ways with my couch. Decision was made on my end I have only amazing things to say about him and his services. The problem is just with as I just don’t belive I’m coachable. I just started to lose my love for training and realized that I just love training Upper/Lower way too much and being in control of my own process. This has been on my mind for the past week and I can’t stop thinking about it. It was an awesome experience having someone else in control but this way just isn’t for me. I realized how much I loved bodybuilding before and I want this back.
Long story short, we parted ways on a very good and respective terms. No bad feelings, I just want to do what I love and enjoy.
I still will apply some of the approaches he thought me but I want to be in full control of my diet and training again. Very excited about that, will update more tomorrow, today I’m resting and making a plan going forward.
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Damn let’s go!! This is gonna be one hell of a journey to follow and learn from!! Super excited to follow along!
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Happy Monday everyone.
102,5kg this morning, up at 5am, usual routine and starting work at 6am. Pretty demanding shift today, lots of steps done so was feeling a bit low on energy at the end of the shift. Got to the gym and the game was fucking on! One of the best Upper sessions in a long time, super awesome pumps, progress taken all across the board and just an awesome feeling.
PT work after my session, got home around 7pm, ate meal 5 and prepared the food for tomorrow. All locked and loaded, ready for tomorrow’s leg day. Just chilling now, waiting for meal 6 to come around and head to bead straight after that.
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Congratulations Nathan, amazing package. You looked huge!
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Check in day today. Moved the check in day to sunday as this is the only day I’m currently home and can take pics outside when it’s not dark.
Coach is super happy with the look and progress in the gym and so am I.
Plan of action is reduced cardio to 15min on push and pull days. Other things remain the same until Wednesday when I will send my daily tracker over to coach as instructed and see if he will up the food.
Early bed today, working early tomorrow.
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Hello everyone. Apologies for no update yesterday but I was just extremely busy, literally came back home from work just to get my food for 15min and left right away for gym and PT work in the evening. All boxes ticked. Nothing missed.
Today was much less busy day work wise, just PT and reception work followed by nasty push session.
Shoulder bias push today, all went extremely well. Progressed every single set, except for 2 sets of triceps isolations where I matched the reps but I think this was due to not taking enough rest in between the movements.
Finished the day with the boys chilling by the pool and having a good time. All boxes checked so a very nice day.
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103,4 today. Weight jumped up for the past 2 days. Must be because I’m weighing in 2-3 hours earlier than before. Visuals aren’t getting any worse so I’m definitely happy. Digestion is also spot on, despite change in the routine.
Sleeping a bit less now, 7h during the week and 8h on the weekends is the goal. Still not too bad, quality is high though.
Managed to keep my steps a bit lower today at work, also wasn’t training so I will get them under 12k today. Really trying to walk as little as possible at work but still things have to get done.
Just cracking on, super excited for further progress. Pull on the cards tomorrow.