Krištof Šajn
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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
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First rest day of the new setup today. Much needed as I’m pretty damn smashed, doing more tempo work and not just moving the load is definitely MUCH harder and it shows in the levels of soreness today.
No cardio today, just 12k steps. Usual day of work and just some down time now in the evening before I get my meal 6 in.
Coach has me doing 3 different meal plans for upper, lower and rest day. Today was the lowest day will post macros for all the meals down bellow, slightly higher fats which I’m not used to but let’s see how it works.
Upper:
313p
716c
76fLower:
315p
594c
75fRest:
336p
415c
86f -
100,7 kg today, so down again which is weird. I guess it may be due to higher output my coach has me on, currently doing 20min light fasted bike on upper days + 12k steps on all the other days. Nothing too crazy, helps the digestion a lot, hunger is still present and food is going in super easy.
Shoulder bias push was on the menu today. Very nice session, my chest are still sore from saturday but only did 2 sets for them today, so they should be recovered fairly quickly.
Session:
Plank 1x
Standing rope crunches 1x
Standing cable Y raise 2x
Smith Overhead press 1x
High incline PL press 1x
Upper chest cable fly 1x rest pause
SA rope extension 1x + drop
DB skull crucher 1x + iso stretchMuch needed rest tomorrow
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100,9 kg today, slightly down in weight. First session on the new solit today. It was a lat biased pull day + a hip hinge. We are doing a 50% of the volume for the first rotation, just to get used to new execution and movements, I have a lot to improve on. Had to really drop my ego today and just forgot the numbers I was hitting before.
Session:
Hanging leg raise 1x
Assisted pull up 1x
RDL 1x
SA PL pulldown 2x
SA cable row 1x
UB PL pulldown 2x
Cross body lat pulldown 1x
DB shrug 1x
Rear delt cable row 1x
SA preacher DB curl 2xQuite a lot of volume as I’m really used to hitting upper lower split until now so this is all really new to me.
But I will do what a good client does and just trust the process.
Shoulder focused push tomorrow, my chest is stil completely sore form saturday, can’t even flex it properly. Tomorrow should be interesting.
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Big day today, finally decided to hire a coach. I’ve been debating this decision for the last 3 months to be honest. Doing my own thing for the past 4 years and I think it’s finally time to step it up and get even more progress.
Currently sitting at 101,5kg fasted ready to fucking push. Tomorrow I’m grtting my new setup so will run my usual diet and hit legs as instructed by my coach.
I’m super super excited for this new journey to start. Let’s make some fucking gains.
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What a day of training today. Met up with friend who is also a coach and one of Kubas clients. Wanted to train with him for a long time and man he blew my mind. Looks like I have A LOT to learn and improve when it comes to training.
We approached the training very differently and I never ever felt such a good muscle contractions. He gave some amazing tips to improve my training, I was just there soaking all the knowledge in. He really focuses on internal stimulation of the muscles and not just external stimulation form the load, I never thought about approaching the training like that.
We did
Peck deck 3x
Cable press 2x
V bar pushdown 2x
V bar curl 2x
SA overhead extension 2x
Hammer curl 2x
Calf raise 2xI’m really considering hiring him because I really belive he can improve my physique a lot. I will sleep on this decision as I was never really full time coached before so don’t want to make a rush decision but I’m pretty much decided.
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Second day of rest today. Weight jumped up to 101,3 kg today. Not sure why as I haven’t done anything different, sleep is also good so it’s probably an odd weigh in.
Started the day with 20min on the bike before starting the PT sessions. Back home now just have some steps to do and chill for the rest of the day.
Also my digestion seems to have gotten better, looks like eggs really were the problem. This sucks because I really like them. Will try to introduce them back in maybe a month.
Upper session tomorrow with a friend so I’m super excited. Still slightly sore but I’m sure tomorrow I’ll be very much ready for some big lifts.
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Rest day today. 100,6 this morning which is a new high. Legs day beat me up quite a lot yesterday, but not too crazy.
Started the day with 30min fasted walk in the woods, my bike broke so I will be doing this instead from now on. On the days I work I will still be doing the bike in the gym before I start my shift.
Tomorrow I will be taking another rest day just because I’m gonna be training Upper with a friend on Saturday and he is in prep so will just align my split with his. This is definitely a better move than training 5 days on. Back is also still sore from tuesday so some extra rest definitely won’t hurt.
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A great day full of progress today. Got the results of my last exam back this morning, I passed with a very nice grade which means I’ve successfully finished my first year of college. All exams done in first try, haven’t failed a single one this year. Proud of myself but next year I will improve, already have a plan at how I will approach things next year when I will probably also do a show.
Progress also taken on the gym floor, I’m sore as fuck from yesterday. Traps are so fucked I struggled to keep the smith machine bar on my back. Maybe went a bit too hard. Still progressed movements and established some nice baseline numbers to keep beating from here on.
SL standing ham curl x7 x10
Leg press x5 banded, x12 no band
Hypers x9 banded, x11 no band
Split squat x12
Leg extension x12
Adductor x11 x6
Smith calf raise x11 x7
DB incline crunches x11 x7 x5Rest tomorrow, much needed
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100,2 today. Digestion is still not a 100% so I don’t think eggs were the big issue. Will wait a day or two before removing another food, maybe it’s peanut butter.
Good day of training today, was in for pull. 10 sets of direct back work + rear delts and biceps. Hopefully starting the back fresh in in the session will result in some nice back gains.
Leg day tomorrow, will definitely be a banging session.
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Congratulations Kuba, awesome showing and good luck in Italy!!
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100,3kg fasted today. In for cardio before starting work, it’s pretty convenient to do cardio before start the shift as I’m working in the gym.
Waking up an hour earlier due to work from now on, will keep this schedule on all the days just to keep a routine going.
First day of the new split setup today, in for . Great session, movements are pretty much the same as they were on my upper B rotation so I have base line numbers established. Progress taken all across the board, dips are also back in, managed to get 3 plates for 6 and 2 for 11 reps. Looking forward to getting really strong at these.
Low incline smith x6 x9
V squat shoulder press x5 x10
Dip x6 x11
DB seated laterals x7 x12
Peck deck x8
Standing cable laterals x11 x6
Dual rope pushdown x7 x12
Rope crunches x11 x7 x12 -
A bit of a longer update today. Dropped down to 99,7 kg today after yesterday’s off meal at the birthday party. Definitely under ate, but no worries, I always prefer to under eat at those events in a push up phase as I’m already in surplus and even more food will only result in fat accumulation.
Tomorrow I’m starting a new work shift schedule so will be doing PT sessions from 7am – 11am, so the meal 1 is going to change from eggs and chicken to whey shake just to get it down faster, rest stays the same. I also completely removed eggs from my diet as my digestion was shit and I was getting gassy after my egg meals, I switched over to whey and chicken, replaced the fats with nut butter.
Training is also getting a small change, I really need my whole upper body to catch up to my legs so decided to switch from Upper-Lower-rest to PPL-rest-Upper-Lower-rest.
My back is non existent so I think that having 1 day where I start the session with back work should see me progress nicely. I was running this split during my last diet phase so I know exactly how much volume I can recover from. Next transition from this will be a full PPL split but let’s first milk this one out.
In terms of weight gain I’m pretty much nailing my desired rate of gain, 6 weeks into my push up phase and 3kg up. For me this is perfect. Will attach some post fasted cardio pics from today.
Excited to smash it!
https://freeimage.host/i/d9wmZIs
https://freeimage.host/i/d9wmLpn
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Late update today, just got home from a friends birthday, eating my last meal now.
Lower body session today, took progress on pretty much all the movements, switched out barbell good morning for smith good morning, felt much stable and overall better for glutes and hams with the even resistance profile through the whole lift. Definitely keeping that in. Gympin really helps with loading the adductor and not having to do 3s pause anymore.
Lying ham curl x6 x11
Smith good morning x6 x9
Leg extension x10
Low seat leg press x6 x15
Toe press x7 x12
Adductor x9
Smith hip thrust x6 x9
Rope crunches x9 x6 x9 -
Busy day today. Work from 8-2pm than time for upper session and another hours of pt work after that. I’m tired but very grateful for this.
All the boxes ticked for today which is all that matters. Upper went very well I definitely put gympin to some good use. Progress taken on every single set, no other options! Read Jordan’s post yesterday about progressing lifts over the long time, I really don’t get why people don’t focus on beating the log book more, in my head it’s literally the only indicator that I’m making gains while the bodyweight is going up.
Upper today was:
High incline PL press x6 x10
Smith shoulder press x5 x8
Close grip smith x6 x10
Y raise x9
SA cable row x7 x12
Lat pulldown x5 x12
Neutral grip cable row x8 x12
Cable curl x9 x6
Rope pushdown x9