[Krištof Šajn]

Well deserved rest day today. Was super tired so took a nap during the day for some extra rest. legs are surprisingly not so sore, I can feel just the right level of fatigue. Seems like this is just the right volume I need in order to recover and hit them again in 3 sleeps.

Hunger is also pretty high today which is usually not a thing for me on rest days but I guess this means that the body needs fuel.

103,5 this morning. Usual fasted cardio and steps done, other than that just chilling and looking forward to tomorrows session.

[Krištof Šajn]

Slight drop in weight this morning, down to 103,1 kg my probably due to moving more yesterday and my steps being high. I will try to keep my steps down to 8k per day from now on.

Epic lower body session done today. Progressed on every single set, even took some load + rep progression which is always awesome. To be honest legs were not totally recovered going into the session especially hamstrings and adductors hence why I only did 1 RDL set and replaced the second one with standing hamstring curls. It felt solid so let’s see how the legs will feel tomorrow.

Session:

Squat press x7 x17

RDL x8

SL standing ham curl x6

Pin loaded leg press x8 (banded) x13 (no band)

Lying ham curl x9 x13

Leg extension x15 (banded) x13 (no band)

Seated calf raise x8 x12

Machine crunches x12 x12 x12

[Krištof Šajn]

Solid Upper body session today. Progressed almost all the sets which is great. Back movements seem to progress wery nicely but my pushing sets are much harder to beat especially the heavy top set ones. If this will keep happening I’m probably gonna have to reduce the volume on them.

Low incline smith x6 x10
PL neutral shoulder press x8 x10
Close grip press x8 x12
Chest supported low row x9 x13
Neutral pulldown x9 x12
D handle row x8 x13
Standing Cable laterals x7 x15
Seated bicep curl x10 x11 x14
SA OH extension x8 x8

New high weigh in, 103,8 condition seems to be holding well. Lets reach that 105kg fasted.

[Krištof Šajn]

Rest day today. 103,5kg fasted. Perfect rate of gain so no changes needed. Current macros on rest days are 333p 669c 91f, roughly 4800 cals. Food going in easy.

Not much to report. Kinda bored cause I got no Uni work to do but it feels nice to chill a little. Legs are definitely beat up from yesterday but nothing too crazy, I should be ready to hit them again on Friday. I aim to hit between 8-10k steps a day, I tried keeping them lower as I don’t really think they are needed since I’m doing my cardio daily but I just don’t like sitting on my ass all day. When I start dieting I’ll probably drop the cardio but for now I’ll keep it in.

Going back home tomorrow so will be training at not so good of a gym but it does the job, I won’t complain. Also need to take some progress shoots at my usual spot to see if I grew some muscle.

[Krištof Šajn]

103,4 this morning. Still doing 25min fasted cardio daily. On my upper days I do stairs and on my lower day I do the bike. Nothing crazy just 130bmp, makes me feel really good in morning.

Banging lower body done today. Definitely smashed them nicely as my legs were literally trembling while waiting on the bus. I much prefer taking the bus home on legs day as opposed to driving myself.

Perfect squat machine x8 x11
Lying ham curl x9 x11
High seat leg press x9 x17
Hypers x9(banded) x11(no band)
Adductor x11 x16
Toe press x9 x12
Rope cruches x12 x10 x9

[Krištof Šajn]

Banging Upper body session today

Incline PL press x4 x12
Pin loaded shoulder press x8 x12
Close grip PL press x7 x9
Chest supported Upper back row x6 x12
PL pullover x9 x14
SA low row x10 x7
DB laterals x13 x18
Cable curl x7 x10 x12
Triceps crossover x9 x10 x12

Weighted in at 103,3 this morning which is new high. Feeling great

[Krištof Šajn]

Hey everyone it’s been quite some time since I last updated my log so here is a quick update on what’s been going on with me.

College is going great, just finished my first semester. I managed to get all my exams done in fist try now leaves me with pretty much 2 full weeks off until the next semester starts.

Bodybuilding wise I’m still doing the same things as before, I thought managing studying and bodybuilding will be hard but it really isn’t.

<font face=”inherit”>I’ve been maintaining my weight since November at around 102-103 kg, eating 5000cals on training days and 4500 on rest days as I wanted to see if I can still grow some muscle while just maintaining current </font>weight<font face=”inherit”> and training hard af. Progress in the gym has been awesome, I’m getting stronger and touching weights I have never touched before but it just isn’t the same as when I was pushing my </font>bodyweight<font face=”inherit”> up. I thought to myself I’m </font>definitely<font face=”inherit”> leaving gains on the table at this point as I </font>know<font face=”inherit”> pretty much zero muscle was </font>built in this 3 month period. I won’t to improve and I know “maingaining”just won’t cut it.

It was definitely a new approach which I never tried before but I can confidently say that for myself pushing the bodyweight up is absolutely necessary. But I guess I had to try it once.

So current plan right now is to push my weight up another 3kg and then do a clean up phase. I thought about just doing it now but my training is flying, my appetite is great, body fat is not too high and body is responding very well so I see no reason to stop.

Currently training Upper-Lower-rest-repeat and I’m absolutely loving it. I’ve managed to find the right amount of volume to recover and progress the lifts. I also like hitting the legs more than once a week, I’m not gonna lie the sessions are hard but super fun.

So that’s pretty much it. I will be logging the sessions daily from now on as the main priority right now is to just build as much tissue as possible.