Krištof Šajn
Forum Replies Created
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284 still , just sitting here , I’m just doing push today ! I can’t do full upper , im gonna fucking smash push and then go back in tmo for pull.
On the fucked scale last night I was high, if 10 is so fucked up you feel like you wanna die , I was like an 8 , 8.5 lol . Corinne was out all day at her Nans, I waited for her to come home so I could give her a hug as I don’t like going to bed without seeing her and then I was out , slept well and I’m acceptable this morn , I could get out of bed this morn which means I can train
That sounds extreme but I over train myself into the ground to the point where I can’t get out of bed physically because I feel so unwell/crushed , and then I take my rest because i have earned it. That imo is how you get stronger than basically anyone else you know and bigger than basically anyone else you know , obviously you may get gifted those things, but I don’t , which can be seen in how hard I’m Having to work to get back to the size I was . I think people way over think fatigue management , and basically just become complete pussies as a result ! And just never really get truly big or strong as they don’t train on the days they are wrecked and just immediately rest , or don’t ever train hard enough to get themself wrecked !
It’s been a frustrating week, and I’m up and down in mood , I want to compete this year so fucking bad and get back to stringing comps together and getting back working towards what was always the bigger goal, so some days I’m just a moody bastard atm because of it , but hey it’s all fuel!
I hope everyone has had a great week, and hopefully you gain some comfort in knowing that this isn’t coming easy for me either ! And for 99/100 , it doesn’t come easy , so keep working and most importantly , don’t let anyone into your space that makes you feel like you can’t do it , sack those people off / don’t share with those people , keep chat on diff topics and protect your goal and only share it with people that believe , and if atm , no one believes , then you have to keep it to yourself For now and just protect it , because if you let people slow you down , they can chip away at that big shiney goal and over time it loses its shine and it becomes this dull , faded Memory of a dream , but if you look after it like it’s your prized possession, you keep it shiney and fresh and never let anyone fuck around with it , you will keep striving towards it
Best thing I’ve read in quite some time!!
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Another good day in the book. 103,7kg today so new lowest weight. Slightly short on sleep as I was out with boys yesterday but all good, had some great time.
Upper body session today and It was awesome. Hard one but progress made all across the board, job done. Legs, especially hams are still a bit sore but they should be good to hit them again tomorrow, will do a bit more quad work.
Low incline smith x6 x11
PL shoulder press x7 x11
PL chest press x6 x9
Chest supported row x8 x11
SA low row x7 x9
D handle cable row x8 x13
Cable curl x8 x9 x12
Rope pushdown x7 x12
Slightly constipated today, not sure why as food and water is exactly the same so the weight will probably be higher tomorrow.
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Early update today, rest day for me.
Usual rest day routine, 25min fasted cardio followed by a small hike for my sports class. Wasn’t bad at all, pretty easy route took us about 60min, heart rate never went above 120 so I’ll just count this towards steps.Just chill and study for the rest of the day, going hime for the weekend to see the family.
104,3 today, slightly up but I’m sure it’s inflammation from training as I woke up super beat up despite sleeping 8+ hours. I will not stress in and just go on with the plan.
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104 kg on the dot today, 1 week of diet phase in the books.
Another busy day today. Did my fasted cardio went straight to class and after that back in the gym to hit legs during a break in between classes. Which wasn’t the best idea looking back at it as having only 2 hours between cardio and leg training is just not enough for me. Still managed to beat all the lifts but damn it was hard, legs definitely need more time after cardio to be good for squats and leg presses. But got it done which is all that matters. A bit high in steps today but no worries, will make sure to get a good 8 hours of sleep today.
Perfect squat machine x10 x9
Seated ham curl x8 x13
High seat leg press x8 x15
Lying ham curl x9 x12
Leg extension x9 (banded) x14
Standing calf raise x9 x10
Rope crunches x10 x10 x11
Rest day tomorrow, much needed. I have a hike tomorrow that I have to attend, let’s hope it rains.
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Another drop in weight today, LFG, down to 104,1 kg. This puts me down 1,5 kg from my heaviest push up weight. Let’s keep this trend going.
In for Pull today, went hypo again at the start of the session, slammed my intra immediately and it got better. I train in between classes so my pre meal is 2-2,5h before I start training which seems to be too far away. It’s also meal 1 and after cardio so it goes through me a bit too fast I think. Will have to do something about this.
Overall good session, progressed all the lifts. I’m soooo much stronger looking back in my log book compared to a couple months ago. Super happy with that!
I did:
Chest supported Row x7 x11
Neutral pulldown x8 x12
SA low row x10 x8
Straight bar cable row x8 x12
BB shrug x4 x13
Rear delt cable fly x14 x19
Machine curl x10 x13
DB seated curl x10 x10
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In for push today. Super productive session, PBs taken across all lifts, weight just felt light today, Great feeling! Didn’t think it was going to this good of a session as I went super hypo as I was warming up, I just slammed my 50g of intra carbs and thank god it got better quickly. Body is just burning through food I guess.
Session:PL flat press x8 x12
Pin loaded shoulder press x7 x12
Close grip press x8 x11
Machine laterals x7 x12
Peck deck x9
Sitting DB laterals x15 x13
Triceps crossover x11 x15
SA OH extension x6 x12104,6 kg today. Another drop which is great. In for pull tomorrow!
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Rest day for me. Pretty smashed post legs, those RDLs did me dirty.
104,9 today, moving in the right direction. Still doing my 25min fasted cardio daily and at least 9k steps though the day. Feeling good, a lot of uni stuff to get done in the upcoming weeks so things should be interesting.
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105 kg today, dropped 0,3kg so body has finally started moving. Lets keep it up.
Legs on the menu today. Started with RDL. , hit a PB and decided to do another set which I haven’t done in a long time on RDLs. It wasn’t the besti decision as the first set fucked my up so hard the form was just shit on the next set. Going back to to only one set, with this training frequency I just can’t do 2.
Other than that banging session, I’m being a little reserved with load progression now knowing a deficit so going up only by 2,5 kg plates on leg press as opposed to usual 5kg.
RDL x7 x9
Squat press x8 x18
SL standing ham curl x7 x12
Pin loaded leg press x7 (banded) x12
Adductor x23 x17
Seated calf raise x9 x13
Crunch machine x12 x12 x10 -
105,3 third day in a row now. Will wait a couple more days before I drop cals. It’s only been two days since I lowered food and I’m 100% certain this big of a drop should see me lose weight. I feel a bit tighter though just kust pinching my skin (i know I’m weird)
Epic Pull session today. Felt super strong despite training earlier and 2,5 hours post my pre meal. Hit a 5 plate on a Chest supported T bar, definitely a highlight of today’s session.
CS T bar row x6 x12
PL pulldown x9 x12
SA PL high row x8 x12
D Handle cable row x9 x13
Smith shrug x6 x14
Reverse peck deck x6 x12
Machine curl x8 x12
Stretch focused DB curl x8 x12 -
Diet phase day 2. Weight has not moved from yesterday but I’m sure it will in the upcoming days.
All over the place today with the tasks. No classes today but I have a sports class schechuled every Friday. I’ ve signed up for a hike as it impacts my training the least but it’s been raining over here so it got cancelled again today. We had to do some group activities which I absolutely hate, they are not taxing but they just suck, at least we were done in 30minutes and I went and hit push session straight after that. Would have liked to have another meal prior but I came prepared and took my EAAs and carb powder with me. Was a banging session, I smashed all the lifts except for the second peck deck set. Will only do one set of that next time as I’ve also had this problem last time I ran PPL.
Low incline smith x5 x11
PL shoulder press x6 x11
Close grip press x9 x11
Machine laterals x7 x11
Peck deck x7 x8
Supported DB laterals x14 x16
Triceps crossover x7 x14
Overhead extension x4 x9
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That’s a decent drop … probs feels nice to be fair to give the appetite and digestion a bit of a rest even though things were running well. Hope it’s going well brother 🙏
Hey Joe, thanks for reading the log.
Yeah things were running very but I haven’t been dieting for about 7 months and I just want to give the body a bit of a break. Appetite is still very good, hungry for all my meals. But as you guys say on here “eat to your needs, not appetite”.
Hope everything is going well for you too!!
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Much needed rest day today, legs are smashed from yesterdat and I’m still sore form Upper session on Tuesday, I guess this is because I was resting and haven’t hit upper in a week.
Decided to start my cut a day early as the sooner I get it doen I can be back gaining and making progress.
Cals dropped from 4900 on NTD down to 4000, and 5500 down to 4500 on TD.
Pretty simple, 5 meals of 50g of protein + 20g EAAs intra. Only trace fats apart from eggs in the last meal and rest of the cals are from carbs.
I never lost appetite this gaining phase, I’m always hungry but don’t really mind it as long as I don’t go hypo in between meals. If that happens I’ll keep my carbs in just around training.
105,3 kg fasted today, whuch puts me 6kg heavier than the last peek push up weight and in better condition.
Now let’s get lean and repeat this!
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Another great day in the books. Weight is staying at 105kg fasted which is exactly what I want. Resting tomorrow and starting the tidy up phase on Friday.
Hit an awesome Lower body session in between classes. Feels very good to be training at this time of the day as the gym is much less busy. Pbs taken all across the board, job done.
Hack squat x7 x12
Seated ham curl x8 x13
High seat leg press x9 x18
Lying ham curl x10 x12
Adductor x14 x14
Standing calf x10 x14
Rope crunches x11 x11 x11 -
Very busy but a very productive day today. Cardio than classes gym after first class and than back to class.
Amazing upper body session. Pbs taken and just overall awesome progress. Looking forward to getting lean and seeing what I’ve built. 105,1 today.
Session:
Flat PL press x6 x11
Pin loaded shoulder press x8 x11
Close grip smith x6 x10
Cable laterals x12 x16
SA PL row x8 x10
PL pullover x10 x10
UB cable row x8 x12
Cable curl x9 x10 x14
SA OH extension x8 x12 -
105 kg fasted today on the dot. My all time heaviest weigh in. LFG
Push up is executed now time to diet down and do it all over again. Starting the diet this week. Just taking a couple more days to see if weigh is stable, no more food increases from here on.
Busy day today, feels weird to have a rest day in Monday but it fits best with the current uni classes.