Krištof Šajn
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Resting today, 101,5 kg this am.
Check in day today, a day early as we are going to UK tomorrow, coach gave feedback early just so I can prepare for tomorrow’s travel day, he really is awesome.
Plan of action is to reduce the output rather than increase food, which is totally fine with me. It also fits better in my schedule to walk less especially ok the days I work and have to really put some effort into moving and getting steps in.
Steps down from 12k to 10k, cardio remains only on push and pull days, as opposed to also doing it kn upler body days.
Plan here is also to reduce the fatigue on legs as they are super fucked from training them, less cardio will probably do the job.
Super super excited for tomorrow!!
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101,7 today not the highest weigh in but I will take it.
Just the usual bits, cardio before work and push B session after work.
Very productive session, first time doing full volume of this session so still establishing base line numbers that I will be progressing in the upcoming weeks.
Pec dec 2x
Low incline smith 1x RP set 1x straight set
45 incline DB press 2x
Assisted dip, chest bias 2x
Push up 1x
DB Y raise 3x
SA pushdown 3x
DB OH extension 1x + iso stretch
Leg extension 1x RP set -
Another banger of a session today, Pull B on the menu, empty gym and loud music. Couldn’t ask for much more. Filmed all the top sets and sent them to coach for feedback, still some improvements to make, I struggle the most with back training which shows in my physique, will do my best though to make it a strong point.
SA cable row x10 x11 x13
Upper back cable pulldown x10 x12 +RP set
Smith row x9 x11
SA pulldown x9 x12
Upper back cable row x12 x13
Reverse cable fly x13/x12/x12
SA cable curl x9/x10/x12+dropLegs are totally fucked, I can barely walk down the stairs, will probably need some volume adjustments here.
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Rest day for me today. Much much needed after yesterday’s leg session. It was hard to get up this morning, my legs are fucked. Will definitely get to bed early today and sleep in a bit tomorrow.
Just a regular day of work today, nothing special. UK trip is coming soon so really looking forward to that.
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101,3 today not much of a jump in weight. I’m however very happy with the current look, never been so tight at this bodyweight.
Leg day today, doesn’t come around often on the current split so I made sure I burried myself. One of the most intense sessions I’ve ever had. But super super rewarding.
Adductor x10 x15
Lying ham curl x9 x11(70% ROM) x11(unilateral)
Leg extension x15 x12
Quad bias smith squat x10 x12
Top-bottom banded leg press x13 x12
Bulgarian split squat x12 x11
SL standing ham curl x12 + dropI struggled to get down the stairs from the gym and druve myself home, definitely a productive session. Coach is happy with the execution of movements so that means I’m also happy.
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Another epic day in the gym today. Upper body on the menu and it was fantastic, my lats were still a bit sore going in but nothing that would hinger progress. Progress taken all across the board so job done.
SA cable pulldown x9 x14
Assisted pullup x8 x10
Pec dec x13/x5/x3/x3 RP set
45 degree smith press x9/x11
Triceps bias assisted dip x13/x10
SA behind curl x8 x12
Straight bar pushdown x9 x12 + drop
SA DB curl x7 x12 + dropWeight down today, 101,1 expected after rest day.
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New high weigh in today, 102kg on the dot. Check in day for me, coach is super happy things are staying the same for now, we just keep cracking on. He says we can reach 108kg fasted this push up, will do my best to execude the plan to perfection.
One more week and we are going to England for Mk seminar and will be staying and training in ultraflex for a week, can’t fucking wait!!!
Resting today, back is still smashed from monday, but nothing I can’t deal with.
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Epic day of training today. Shoulder focused push was on the menu and it was awesome.
I’ve implemented the feedback I got from coach last week and the session today was completely different to the one previous week. Much better connection with muscles and way better execution. Much more time under tension also, which is MUCH harder than taking slight pauses mid reps that I was doing before. Sent over the session vids to my coach and he was happy, still some things to improve which I will do my best to do just that.
Session was:
SA cable Y raise 3x
Smith OHP 2x + rest pause on first set
PL incline press 2x
Upper chest bias cable fly 2x + rest pause on second set
Behind body laterals 2x
SA cable pushdown 2x + drop
DB skull crusher 2x + iso stretch
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101,1 today, slightly down in weight but expected after rest day diet. Fasted BG was 4.6 today, spot on.
Early work today followed by an Pull 1 session and some more work after.
Session was long today, spoke to the coach and the volume will probably be reduced slightly as I was just done completely towards the end of the session and focus was totally lost.
I didAssisted pull up 2x
RDL 2x
SA pulldown 3x
SA row 2x + Rest pause
Upper back pulldown 2x
Crossbody lat pulldown 1x + lenghtened partials
DB shrug 2x
Rear delt row 2x
DB preacher curl 3x -
Rest day for me today. New high weigh in today, 101,9 kg which is good, things are moving in right direction for sure.
Deload rotation done so tomorrow we are going to push on the gas. Pull 1 on the moving also a hinge in there so will definitely be a fire session.
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101,4 kg this morning. 20min of cardio on the bike before work to start the day.
Push 2 was on the menu today. Chest bias session with a 5×5 set of leg extensions at the end. Also last deload session so pretty sure coach will have me doing full volume sessions after tomorrow’s rest day.
Peck deck x12
Low incline smith x9
Assisted dip, chest bias x17
Push up 1x AMRAP
CS DB Y raise x12 x15 RP set
SA cable pushdown x10 x16
SA OH DB extension x15 + iso stretch
Leg extension 10/7/4/3/2 -
Banging Pull 2 session on the menu today. Still only half the volume so was a quick one.
Dead hang 1x
SA cable row 2x
Upper back cable pulldown 1x
Upper back smith row 1x
SA cable pulldown 1x
Upper back cable row 1x + shrugs after hitting failure
Reverse cable flys 2x
SA cable curl 2x + dropDid some posing after, pretty happy with the look. Just doing the do.
Really looking forward to the Uk trip coming up. Will be freaking awesome to finally train at ultraflex Rotherham
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Rest day for me today. Came up in weight a bit, 101,2 today.
Today was a real rest day, no work, just eating, steps and chilling. Legs are pretty smashed from yesterday, especially glutes and quads. At such a low frequency now I really have to get the most out of them.
New rest day macros are
338p
427c
101fQuite a bit of fat which really keeps my hunger down, but I can stil get my meals in pretty easily.
2 more deload session left and I’m jumping to full volume after that.
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Weighted in at 100,9 kg fasted today. Measured my BG and it was 4.6 so happy about that. Coach increased my calories on rest day today, just more fats which I’m not really used to, I can’t remember the last time I ate over 75g of fat a day, but I’m just listening and doing the do.
Leg day today, feels super weird to not be hitting legs 3 times a week, currently I only hit them once every 8 days. Only half the volume but still, a lot of tempo work and not just moving the weight, so still super super hard.
Plank 1x AMRAP
Hanging leg raises 1x AMRAP
Adductor x20
Lying ham curl x10
Leg extension x12
Quad bias smith squat x8
Bottom – top banded leg press x16 + quad stretch
BSS x11
SL standing ham curl x16 + drop
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Another drop in weight this morning, down to 100,3 kg, not really sure why but I won’t stress it. Today I sent over check in pics to my coach so he will probably respond this evening or tomorrow morning.
Was in for my Upper 1 session today, still deloading so half the volume. Amazing session overall, some new movements but I really enjoyed it.
SA lat pulldown x16
Neutral grip assisted pull up x10
Pec dec x12 + RP set
45 degree smith press x7
Triceps bias assisted dip x16
SA behind cable curl x15
Straight bar cable extension x12
SA DB curl x12
Smith calf raise x13 x12