Krištof Šajn
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Super busy day today. 4:45 am wake up call, straight to 20min on the bike and off to work after that. First day on the new job today, wasn’t expecting to be on my feet so much. Finished my shift with 12k steps and I was trying not to move too much. Some adjustments to the plan will probably happen due to this being my regular output form now on.
Straight to the gym after work. In for push. Very good session despite being tired, still smashed all my lifts. Job done.
Now doing my meal prep for tomorrow, and going back to the gym for a PT session. Long long day today. But nothing missed.
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New high weigh in today 103kg on the dot. Had a pretty shit night of sleep. Was notin my control due my brother coming home during the night and waking me up. He doesn’t understand that I’m trying to make gains lol
Pull B on the menu today. By far the best session of this rotation. Progress taken on every single set all across the board. Staring with SA cable row +1kg added on the 1st and 2nd mid-lengthened bias sets, reps matched. +6kg added on the 3rd short bias set, only down 2 reps bringing me on the low end of the rep range. 2,5kg added on both sets of upper back pulldown as I have reached the top end of the rep range, brought me down 1 rep, next time rep progress will definitely be taken. Moving on to the BB upper back bias row. New movement in the rotation so just focusing on nailing the form (still some work needed) and establishing base line numbers. Took a +1 rep on the first set of SA pulldown and +1kg increase on the backoff set, reps matched. No load increases on the 2 sets of upper back cable row, just extra reps taken. Same on the reverse cable fly and SA bicep curls where I’m not moving much weight sl adding moreload really makes it hard to progress every single session, hence why
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102,8 today, weight up post legs as expected. Not really gaining much since the food increase last week, fasted blood glucose was 4.6 yesterday, so spot on. Will just trust the process and follow orders from my coach.
Not much else to report today. Just a regular day of work and chilling on the afternoon. Starting new summer job on Wednesday as I’m not needed for reception work during the week in my local gym, just PT sessions form now on. Hopefully all will go smoothly.
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It’s that day again. Leg day came around, this time on Sunday which means the gym is closed and I have the whole place to myself. 2 intense hours if just fucking smashing myself and breaking PBs.
Destroyed every single set, even took some load + rep progress on some sets which is awesome. Will probably struggle to walk again for about 5 days but no worries, all that matters it’s that I’m making progress. Legs are not the main priority right now but that doesn’t mean we don’t kill them.
Just about 500 steps left for today, thank god as I’m smashed.
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Upper on the menu today. Starting with back work as this is our main priority right now. 1kg increase in load made on the top set followed by 0,5kg increase on the back off set of SA pulldown. Didn’t bump the load on assisted pullups after, just took 1 extra rep on both 1st and 2nd set. Great progress made on pec dec as the first chest movement, bumped the weight up by 1 pin (5kg) and only took 2 less reps than previous session. Smashed both sets of high incline smith press, extra reps taken on the first set and 1kg more per side taken on the backoff for the same reps as last week. Also progressed in reps on assisted dip machine. Slightly decreased loading on arm work as some more execution improvement was needed, took more reps then previous session though with betrer form so progress definitely was made.
102 on the dot today. Super satisfied with the look. We push on
SA Pulldown x9 x16
Assisted supinated pullup x10 x10
Pec dec x13/x4/x2/x2 RP set
High incline smith x10 x10
Tricep bias assisted dip x12 x14
SA behind cable curl x9 x13
Straight bar pushdown x10 x12+drop
SA DB curl x10 x12+drop
Smith calf raises x12 x13 x10 -
Rest day for me today. Dropped down below 102kg. Coach upped my food yesterday, increase in all days. He says now that my execution is almost on point we can definitely afford to increase the food as I’ve only gained 1kg max in the last 6 weeks. Hunger is high. He is happy with the visuals and so am I. Let’s fucking work.
Push, Pull, Upper macros
315p
744c
77fLegs macros
321p
618c
80fRest macros
342p
495c
102f -
Very nice day today. Slept 8 and a half hours, much needed. Usual morning routine when at home, did my posing and took pics for the check in tomorrow, than on to 20min on the bike followed by meal 1.
Trained push today, was a shoulder focused session. Progressed all across the board, hit some nice numbers. Feeling great.
Session was:
Prehab plank and rope crunches
Standing cable Y raise x10 x12 x14
Smith OHP x8/x3/x2/x2 RP set x11
PL incline press x11 x12
Upper chest bias cable fly x12 x8/x4/x2/x2 RP set
Behind cable laterals x10 x14
SA rope pushdown x9 x11 + drop
DB skull crusher x11 x14 + iso stretch -
Late update today. Super busy and stressful day. Regardles stil ticked off all the boxes.
20min cardio before the first shift, was feeling much better as legs are not so sore anymore, still some doms present but much better.
Pull A on the cards today. Very productive session. Coach was quite happy with the video clips after which means we are making progress. The Only lift I’m struggling with still is RDL, next time I will fucking nail it, just have to brind the load down even more.
Other than that progress taken all across the board. Weighted in slightly down today at 102,1kg. Check in tomorrow.
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Not much to report today. Rest day for me. Weighted in at 102,6kg today. Only had 1 pt client so pretty chill day, did some yard work to make myself useful. Tomorrow will be much busier, but I like those kind of days. Also pull tomorrow, probably the longest session ont he current program, takes me over 2h to complete. Talked to coach yesterday, he saied he will probably be pullong down leg volume next check in, I’m still pretty sore today and it’s fifth day since Inhit legs.
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102,8 kg fasted today, new high weigh in. Feeling much tighter this morning after good night of sleep.
Cardio before starting my shift as usual, wasn’t too busy at work today.
Smashed Push B after work. Progressed every single set. Small increases of 0,5-1kg but those add up over time. Extremely satisfied, now just rinse and repeat.
Pec dec x13 x15
Low incline smith x8/x3/x3/x2 RP set x8
Mid incline DB press x10 x13
Assisted dip, chest bias x12 x15
Incline push up x11
DB Y raise x10 x12 x11/5/4/3 RP set
SA tricep extension x9 x12 x15
DB SA PH extension x11 + iso stretch
Leg extension x5/x5/x5/x5/x4 5×5 setQuads are still 8/10 sore but forgot about the pain and still managed to pregress this set. Was damn hard but did it.
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Happy Sunday everyone!
102kg today again. Was feeling very watery this morning, and it showed on scale as I normally drop in weight after rest days but didn’t today. Must be an odd sleep as I struggled falling asleep last night due to some noise outside and people talking. I am sure it will be better tonight.
Great Pull B session done today. Progress made across all the lifts that were already standardized, I’ve improved the execution on other movements which in itself brings new stimulus to the table. All I can say is I’m very happy.
Working tomorrow morning, steps are ticked off for today. Also did 20min on the bike this morning which was hard as I stil struggle to walk a lot after legs on Friday lol.
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Much needed rest day today. Demolished legs yesterday so today just 10k steps and rest. Got a nice 8 and a half hours of sleep in plus a half an hour nap in the afternoon, body definitely needed it.
102kg on the dot today. Coach is happy with the look, which means I’m happy to. Just cracking on with the process, hunger is high and so is the hunger for progress. Next time in stage I definitely will not be so small.
Pull tomorrow can’t wait, will have the whole gym to myself so the session will definitely be a banger!
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Another proper day in the books. 102,4 today, a short night of sleep due to work but will catch up on some more through the weekend.
Leg day on the menu today. Kind of special day for me as it doesn’t come around often on the current setup so I make sure I fucking go hard.
Took progress on every single set. Pretty much too +2 reps on most sets and some load progress on the others. Along I also improved my execution based on coaches feedback. A very big W for me today.
I did
Plank 1x
Hanging leg raise 1x
Adductor 2x
Lying ham curl 2x bilateral 1x uni
Leg extension 2x
Quad bias smith squat 2x
Top-bottom banded leg press 2c
Posterior bias BSS 2x
SL standing ham curl 1x + drop -
Back in for upper today. Epic session, my slill of back training has improved a lot. I’ve never felt my lats like that before. Also upper back, I used to be rowing stack like nothing but my back was not improving like I would want to.
101,6 today, slightly down but expected after rest day diet. BG was 4.8 today, very happy with that. Also hunger is on another level atm which I guess is good.
Today I did
Standing rope crunches 2x AMRAP
SA leaning cable pulldown x10 x16
Lat bias assisted pullup x9 x9
Pec dec 16/4/3/1 RP set
Mid incline smith x8 x10
Triceps bias assisted dip x10 x13
SA behind cable curl x8 x12
Bar tricep pushdown x8 x10+drop
SA DB curl x8 x12+drop
Smith calf raise x15 x12 x9 3212 tempo (this is brutal) -
Current physique status