Krištof Šajn
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Quick update.
Things are going very well at the moment. School is going well, training is fantastic, schedule is all over the place but still manageable to get all the sessions in. Pulled 187,5 for 8 yesterday on RDLs, just awesome.
Wight is holding in the 101-102 kg range which is perfectly fine for me as I’m able to eat 5k cals and maintain this weight and not be hungry.
Not really looking to push my weight up currently as I’m pretty satisfied with the current look and don’t really want to be much heavier. t this weight I can eat a reasonable amount of food and most importantly progress my training and enjoy it which is the most important thing for me.Currently training 5 days a week and doing fasted 25min of cardio daily as well. Not for a specific reason, it just feels good to start the day that way.
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Quick update from me
Super busy at the moment, bunch of exams this and the next week and A LOT of side college work to do as well.
Was so smashed yesterday when I woke up, literally my whole body was sore even chest which never really gets sore for me. Decided to take at least 2 days off from lifting. Will take another day tomorrow if I will not feel ready to go back and be at a 100%
Currently doing cardio just to get a good sweat going and clear my mind a bit.
I will most likely update this log less and less as the school gets harder. -
Nice productive push session done today. Trained at the new gym, felt great. Surprisingly good machines and wasn’t busy around at all. Will definitely make it my main gym from now on.
Hit a 60kg dip today for 6 reps, which was awesome. But fatigue is very high and I wasn’t having that crazy drive to train. Will kost likely do some devolume sessions and rest some more. Its probably also due to doing 25min of fasted cardio daily but I won’t drop it as I like it and it makes my mornings better.
Weight is down a bit but not much, nothing to worry about. -
Just got done training legs. Brutal session, thank got I’m taking a bus and don’t have to drive home as my legs are shaking like crazy.
Went and trained at a new gym that opened literally 10 minutes away from my place. Good gym overall, very busy but managed to still get a brutal session in.
Leg equipment is pretty limited but a guy told me that they are getting more in soon.
Can’t wait to eat, I’m so smashed. Resting tomorrow thank god! -
101.3 today. Very productive pull session in the books. No lower back loading as I’m hitting legs tomorrow.
T bars x9/x14
PL SA low row x9/13
PL upper back row x8/x12
PL pulldown x9/x13
Cable row x9/x13
Smith shrug x9
Reverse peck deck x12
Standing curl x7/x11
PL preacher curl x7/x12Very good session. Back in the city today ready to go back to college tomorrow as holidays are over. Should be fun!
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Solid push session done today. Busy gym but managed to hit all the planned movements.
Mid incline DB press x9/x13
PL shoulder press x8/x11
Close grip PL press x7/x12
Lateral raise machine x10/x13x
Peck deck x7
Cable fly x13
DB laterals x15/x20
DB skull crushers x12/x8
Triceps crossover x12
Rope crunches x9/x16
Machine crunches x17/x10All time DB press PB taken, moving onto 50s next time.
Weight back down to 101 today, as expected. Switched from 6 to 5 meals feels awesome. I’m getting hungry in between meals and other feels like I have soo much more time to do other things other than eat. -
Usual Monday rest day. 101,9 this am. Probably up due to yesterday’s meal out. I’m sure it will go down tomorrow.
Pull beat me up yesterday, I will adjust my training volume accordingly as I can see that if I want to hit push and pull with only 3 sleeps in between volume has to come down.
Hitting legs 1x weekly from now on. Upper body, especially my back is lacking the most so trying to prioritize that. Also with the diet phase coming around soon, I think legs every 5 sleeps as I was doing until now will beat me up too much when in a deficit. -
Very fun day today. 100,9 kg in the morning. Did my 20 min on the bike, ate my meal 1 and went straight to the gym and hit my second pull session of the week. Very productive session, hit an all time RDL PB despite having less food and fluid in my sistem which is awesome. Last rep was a bit sticky but I did went up by 2,5kgs which was a bit much. Need to get myself some micro plates asap.
Trained early as I went out for a meal with a family and I suspected it will for sure take quite some time which it did. Had a nice meal, some stuffed turkey, bread, potato and salad. Got an apple strudel for a dessert also and I still probably underate a bit. Will try to make it up with my other meals but it is what it is.
Some great memories made! -
Second push rotation on the menu today. I’m staying at home until Thursday as we have holidays here in our country so not training in the main gym at the moment.
Session went well, just had to switch out some movements because machines were occupied by people scrolling on their phones.
Best lift was definitely 57,5 kg dip for 7 reps, awesome PB.
Did some posing this morning I’m not planning on really pushing the weight much higher at my current point. Will let the weight stabilize and than start a small clean up phase. Currently sitting at 101 kg which is about 5lbs heavier than my last peak push up weight.
Current look
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Solid rest day
Started with 25min fasted bike ride, it felt great. Looking forward to getting daily fasted bike back in.
101,4 kg today. Highest weigh in ever. Feeling good, looking forward to start a tidy up phase soon.
Rest day was definitely needed today, legs are toasted. Push tomorrow, looking forward to some DB presses. -
Just got back form training legs, absolutely amazing session. Progress taken all across the board, job done.
Slightly less college classes today so more time for study. Did 5 meals today, definitely fits better into my daily schedule. Will see if I will continue to run 5 meals from now on, it probably doesn’t male much difference than getting 6 meals in.
SL standing ham curl x8/x11
Pendelum squat x10/x19
HS SL hip press x11/x20(that was brutal)
Seated ham curl x12/x15
Leg extension x13/x15
PL hip thrust x11/x15
Adductor x8/x13
Seated PL calf raise x13/x17
Rope crunch x15/x8/x15 -
Very busy days for me
Not having much free time at all but I’m still making progress and nailing everything the best way possible
Training is going awesome, progressing every single session
Food is on point, getting it in no problem
101kg today, after push yesterday. Was in for pull today , went great. Legs on the menu tomorrow, than rest and repeat the cycle. -
Weight back up slightly today after dropping down to 100,3 yesterday.
Resting today, I’m super smashed. Back is still fatigued from Saturday and so are the legs which was expected after such a hard session yesterday.
Went on a hike this morning and I struggled real hard, heart rate was 150+ for all the time so I added 50g of rice to the meal after to compensate for the burned calories. Hunger is still present in between meals so I probably added too little, will see what the scale will say tomorrow.
Going in for push tomorrow. -
Pretty solid Sunday
Leg is feeling much better and I will be going on a hike tomorrow for my college sports class.
Went in a got a very productive leg session in. Tried out some new pieces at the gym I trained at. Mostly technogym pieces which felt good but were very light. Still smashed some great lifts, by the end I was so smashed I started to have a headache. I got home and smashed 180 carbs and I got better pretty fast.
Very satisfied with the session despite having one of the worst nights of sleep in a long time. Rest tomorrow and recovery time. -
Back 100,8 kg this morning. Started the day with 20min fasted cardio on the bike.
Day went on well but I went for a walk after my second meal and knelt down with my leg. First I thought it will stop hurting soon but its just getting worse and worse. I can hardly walk and it sucks. I have put on some ice but it just made it worse.
Still managed to go to the gym and got a solid pull session in. It didn’t bother me that much, I just sucked it up and even hit an all time RDL PB, 185 for 6 reps.
I have legs tomorrow and I don’t think leg will be better so I will probably switch it out for push session. Hopefully it gets better soon.
