Krištof Šajn
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Back in the gym today!
104,9 this AM. Final week of push is upon me and I’m confident I will see 105kg in the upcoming days which was the goal.
Did a slightly lower volume today on legs. Just to make sure I’m well rested and ready to execute this diet phase. Took PBs, my RDLs have never looked as good and I’m connecting with my glutes and hams really well on them.
RDL x8
SL standing ham curl x9
Squat press x8 x18
Lying ham curl x11 x13
Leg extension x10(banded) x15(no band)
Seated calf x10 x14
Crunch machine x13 x11 x12 -
Day 3 of rest today. Felling super fresh today, I dropped own to 104,1 this morning which is quite a drop. Digestion is feeling great again and all my soreness is gone. Buzzing to get back in the gym and finish this push up strong.
Plan for tomorrow is a devolume leg session, I’m sure it will be epic. From now on I will be resting on Monday, than hit Upper and Lower, rest again on Thursday than do a push, pull, legs and rest again on Monday. This is the only split I can run at the moment if I want to hit everything twice a day. I would prefer upper-lower-rest but I need a fixed training split due to classes and uni stuff. I this this is a solid setup.
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Second day of rest for me. Digestion is finally feeling a bit better today. Yesterday I haven’t gone to the bathroom at all and woke up 1kg heavier today, no surprises here.
I’m planning on taking tomorrow off as well and do a devolume leg session on sunday than rest in Monday and go back to full speed with Tuesday. This should definitely be enough time for body to recover.
Just the usual stuff today, fadted cardio than I should’ve had a sports class hike but it got canceled due to poor weather. Even better as I do not need more fatigue right now.
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Resting today, pretty sore after yesterdays legs despite only doing 8 sets. Body definitely needs some time off training so taking tomorrow off for sure. If I go and hit legs on Saturday I will cut the volume down for sure. I’m just gonna go by feel.
Still adjusting to the new schedule, ate my second meal at 3pm due to classes taking longer than they should, so looks like I will be staying in a bit longer today to get everything in. Will do better next time.
104,8 today new high, pretty sure I can hit 105 by next week.
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104,5 again this morning, no future food increases planned just riding this wave until next week probably.
Very unpleasant session today. Looks like body is super tired, I was feeling it yesterday already but just though it was an off session but today was crazy. It all started with blurred vision and a headache after first heavy set on leg press and it just got worse from there on. I did progress all the lifts but I should have backed of at the beginning or at least go easy but I pushed it and at the end of the session I had to literally take 15 min rest periods in between the movement as I just could not recover in between. After 8 sets of leg work I was just done. First time I ever cut my session short but I know it was a smart move as I haven’t had more than 2 days of rest in row for a very long time.
I really don’t wanna dig myself a bigger hole fatigue wise. So the plan of action is rest for 2-3 days and assess from there. Will make sure to get plenty of sleep and enough food in order to recover.
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Super busy day today. To be honest new schedule for classes sucks. Was training in the evening today and gym was packed, there was 115 people in at the time so it was pretty much impossible to follow a normal structured session.
Still got a solid workout in and progressed the movementsfrom my 1st Upper rotation that I was able to get my hands on.
Woke up at 104,5 kg surprisingly ‘tight’ if I can say so for being at my all time heaviest. Digestion has been slightly off for the past two days probably because the change in schedule. I’m sure it will get better. I’m walking a lot but it is what it is extra food will balance this out.
Main thing rrught now is trying to plan the day so I can train when the gym is slightly less full.
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Second semester stsrted today, pretty execited about it and very much ready to go smash it as well as the first one.
Slight change of classes schedule so I will have to train later in the day but it is what it is still better than training first thing in the morning.
104,3 today decided to bump up cals by 100 on both days to compensate for cals burned as I’m moving more now.
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Quite a jump in weight today, up to 104,5kg not sure why really so I decided to not increase the food today. Will probably bump it up tomorrow.
Just an epic day of training today. Felt a bit tired going into the session but things quickly turned around. Started warming up on the hack and the weight just felt light, was super easy easy to beat my logbook. Progressed all my lifts on either reps or weight.
Very productive session overall.
Hack squat x6 x13
Seated ham curl x9 x12
High seat leg press x11 x19
Lying ham curl x10 x13
Adductor x12 x15
Standing calf raise x9 x12
Rope cruches x11 x12 x10Last day of so called holidays for me, starting classes again tomorrow looking forward to it. Time to grind again.
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Solid day of training today, back at my usual gym so way more equipment and great atmosphere. Hit Upper today and it was awesome, PBs taken on all the movements so very pleased.
Flat PL press x6 x10
Pin loaded shoulder press x9 x12
Close grip press x8 x12
Machine laterals x8 x13
Chest supported low row x8 x11
Neutral pulldown x9 x12
SA cable row x9 x11
Machine curls x10 x12 x16
Triceps crossover x10 x13
Steps were a bit high today which will probably be new standard as the classes start again on Monday so I will increase the food tomorrow most likely. Weighted in at 104 kg today so weigh is pretty much stable. Lower tomorrow, need to rest as Hacks will be on the menu.
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Rest day for me today. Much needed as I’m trashed. Lower session really did beat me up yesterday. Woke up at 103,9 this morning, holding pretty solidly.
Toke some morning shots today to compare and I must say I’m pretty pleased with the current look.
Legs have definitely improved a lot but back is still shit so I have to work on that. I’m sure I can can easily hit 105kg if not more before getting lean again. This will be 6kg heavier than my last push up and with arguably better condition so I’ll take that.
Todays look:
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Oh man what a great day of training today. Lower body session was on the menu and I accomplished one of my all time goals, I finally pulled a 200kg RDL for 4 reps!! Was a bit skeptical of doing it at first but said fuck it let’s have some fun and just went for it.
This goal is ticked so next one is to pull this weight for a clean 8 reps. Should be a fun journey.
Super hard session but extra rewarding when I know I left everything on the gym floor.
RDL x4
SL standing ham curl x7 x11
Squat press x8 x18
Seated ham curl x11
Pin loaded leg press x5(banded) x15(no band)
Leg extension x9(banded) x13(no band)
Seated calf x9 x14
Machine crunches x11 x10 x14103,8 this morning, as expected slightly down. Possible step reduction or caloric increase on the horizon.
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Hit 104kg fasted this morning which means all time highest weight, Yeah Buddy!! Was feeling a bit watery though so will see what the scale will say tomorrow. Regardless of that still awesome.
Big Upper session went down today. Finally hit 3pps on low incline smith with very solid depth and control. I know it it’s nothin special but for me this was a huge goal ticked off. Now time to make this an 8 rep set! Workout went super well, progress taken on all the sets, so job done. This might sound weird but for the first time today I hit mit middle back like never before. Went for a D handle seated cable row as I’m currently training at not so equipped gym here in my home town for my third back movement and the weight just felt super light almost got the entire stack for 10 super clean and controlled reps. This resulted in a such a big middle back pump that I was hardly able to do standing cable curls after. Awesome feeling, back is still fried a I’m writing this.
Session:
Low incline smith x5 x12
High incline DB press x6 x11
PL chest press x8 x10
Standing cable laterals x12 x15
Chest supported PL row x7 x10
PL pullover x7 x14
D handle cable row x10 x14
Standing cable curl x7 x12
Triceps overhead extension x9 x14
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Happy Tuesday everyone. It’s a holiday here in our country today we call it “Pust”. it’s pretty much our version of Halloween where children dress up in different costumes and go from house to house in order of banishing the winter so the spring can start. We also have a traditional dessert we eat on this day called “krof”. It’s a jam filled donut topped with powdered sugar. They are delicious heavy as hell on the stomach, so no for me today.
103,7 kg again this morning, legs feel heavy after yesterdays session but nothing too crazy. Hamstrings seem so be taking the biggest hit in terms of fatigue, but It doesn’t bother me at all I have 2 more sleeps before I hit them again so they should fine.
Just cardio and steps today. Watching Roman Fritz’s new Growth series, super interesting. This guy is a damn machine.
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Early Lower body session today. Had to run some aarons so decided to hit the gym after meal 1. I prefer to lift with at least 2 meals in but it is what it is. The session was absolutely banging hit all time PBs on all lifts. Went for a 21 rep set on leg press which absolutely buried me. Endurance is on point as I was not too gassed out after that set but the pain was just on another level. This can only result in some serious quad gains.
Hack squat x8 x13
Seated leg curl x7 x10
High seat leg press x10 x21
Hypers x15 x10
Adductor x22 x16
Calf raise x12 x14
Rope crunches x12 x12 x10
103,7 today. Resting tomorrow and enjoying final week of college break. Finally have some time to catch up on all the topics I’ve missed on here in the last 2 months.
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103,4 kg fasted this morning. Happy with the body composition and just moving on.
Haven’t had an epic session like today in quite sometime. Don’t get me wrong I almost never have bad sessions as I just don’t allow them to be bad but today was an exceptionally great one.
Trained Upper and took PBs on every single set, I really was flying. I got a great 8 hours of sleep in which made my cardio in the morning super easy. Also my resting heart rate dropped down to 53 and it definitely boosted todays session. I don’t really give hearth rate much attention but I wear my Apple Watch apple the time so it’s interesting to see a chart overtime. In prep my resting hearth rate was down to like 47bmp, now it’s hovering around 55-60.
Session:
Flat PL chest press x8 x11
PL shoulder press x7 x12
Close grip smith x5(finally hit 3pps) x10
CS T-bar row x7 x13
PL pulldown x9 x12
SA PL high row x8 x12
Chest supported DB laterals x11 x14
Seated DB curl x8 x9 x13
Dual rope pushdown x10 x12
