[Krištof Šajn]

Resting today
Still felt pretty stiff in the morning especially in my erectors, must be the stiff leg PB form yesterday. Plan is to run devolume sessions until I feel “good” again and than back to full speed.
Nutrition wise I’m just trying to maintain the weight rught now. 92,55 this morning, up 0,25kg probably just the water from higher carbs. After devolume block is done I’m planning on bumping the food by 200cals and assessing from there.
Thought about taking a couple days off cardio but I can not start the day without some movement before the meal 1, it just fucks with my head. I guess I’m just weird. 20 mins on the bike at around 130bmp stays in.

[Krištof Šajn]

Another weight drop today after 700cal increase yesterday. I’ve put another 75g of carbs in today, would push more as I will probably need around 4500 to start seeing the weight gain but since I’m running a couple devolume sessions and the output is lower this should suffice.

Devolume pull today. Went well did
Stiff legs 1x
SA row 1x
Upper back row 1x
DC row 1x
Upper back pulldown 1x
DB shrug 2x
Reverse peck deck 2x
Rope crunches 3x

PB of 181 for 6 on stiff legs, was heavy but I’ll take it. I still feel quite empty and not full during the session but this is expected.

[Krištof Šajn]

Started the day a little early today
25min cardio to start the day, will keep the cardio in this gaining phase except my leg days for now.
Slept less than 7 hours and still hit a new low of 92,55 kg.
Did push today and was honestly very tired. Will run a couple of devolume sessions on maintenance calories.
Macros were 320p 530c 60f today. I will slowly bring those up.
The last push was a bit too agressive I belive as I was pushing 6k cals at the end and I’m certain that all that food was not being used.
Will try to post some post workout pics from today if the app will let me.

[Krištof Šajn]

Friday update

So exactly 7 weeks of tidy up phase has gone by and I decide to start revrsing back into the gaining phase. I feel like my body just wants to grow as I’m burning through food like crazy. In total I dropped slightly over 15lbs which I’m happy with. I defenitelly still have some fat around my mid section and lower back but much less than at the peak bodyweight. The goal is to slowly push back upm , I will aim to gain 2lbs a month. I know the progress will be hard to assess but I will be looking at an avergae rate of gain more so than a day to day one. The main focus right will be of course getting as strong as possible. I managed to hold my strenght on most lifts through this diet phase so I can satrt buiding up right where I left off.

First I will run a block if devolume session to drop fatigue along with the cals that will hold my bodyweight. Will post the diet setup tomorrow. Looking forward to make some real gains.

[Krištof Šajn]

Leg day today again.

Felt really empty and tired going jnto the session. Legs just felt heavy af but I sucked it up and got my shit together.

Hammer curl 10/14
Cable curl 10/13
Lying ham curl 8/12
RDL 1x 5
Leg press (quad focused) 1x 14
Leg extension 9/13
Adductor 1x 12
Toe press 12/9
Behind DB crunches 10/12/14

Still hit pbs on all the iso movements and hold my numbers on RDL and Leg press, W in my book!

Rest tomorrow, than I’m planning on doing a 2 days of higher food through the weeked. Will also drop the cardio for that period to reset and just train push and pull with lower volume.
Reason for doing that is just overall high fatigue. I’m also feeling a lot colder than I use to and I don’t sweat as much despite higher temperatures. I believe this is a sign of thyroid slowing down. I never tried this approach in the diet phase as I always thought I just need to push harder.
However I’m in no rush and even if this doesn’t work I’m still collecting useful data.

[Krištof Šajn]

Rest day today.
Damn im smashed. Legs are still feeling heavy from the session on Monday, I have them tomorrow again but will definitely run lower volume otherwise recovery will be just impossible to happen.
Got sore after pull yesterday, don’t usually get sore after this rotation as I’m not stiff legging but the numebers progressed which is all that matters.
Cardio in the morning was quite hard and I’m definitely feeling tired, weight came up a bit which us weird. I’m considering taking a couple days of maintenance calories and just low training volume to drop fatigue. I feel like this will help but on the other side I just want to suck it up and not be a pussy.

Hopefully I can post pics from yesterday as I tried yesterday and it didn’t work.

[Krištof Šajn]

Another drop this morning, down to 92,95 kg. Absolutely awesome!

Pull on the menu today. Performance was absolutely awesome, progressed almost all sets numbers wise and improved form on the others, overall great session. Volume seems to still be ok so no changes needed.

Food has remained unchanged for the past 3 weeks which is awesome, lets hope it stays that way.

Did some posing today post workout and I must say I’m pretty satisfied with the look. I’m definitely leaner and I even thought about pushing up in weight again right now, as I feel like I’m just wasting time in a deficit while I could be growing.

[Krištof Šajn]

Hey Nathan! Glad you are feeling better. Do you implement any specific nutrition adjustments if the injury like this happens or just run off day diet until you are back in the gym?

[Krištof Šajn]

Happy Monday everyone!

Push on the cards today. Top sets went very well, progressed all of them. However back offs suffered and I missed a rep in both of them. I must admit the rest between the sets was a but short but still next time I’m dropping them and sticking to my top sets only. This mens 2 less sets which I believe will still bring enough stimulus to keep the muscle.
Isolation exercises are still progressing wery well despite being at the end of the session so I’m leaving them as they are.

93,45 this morning, slightly up after rest but expected after half a kilo drop on sunday.
Did some posing this morning, took some pics. Will post them later if I feel like they are worth showing

[Krištof Šajn]

Another drop in weight today, down to 93,15 kg. Body is responding very well and I’m excited for further results. I can see thet I’m much leaner just from looking at myself in the mirror!

Rest today, very smashed from legs yesterday, definitely reducing the volume in my next session on Wednesday.
It’s not often that I get a drop in weight after my leg day so I’ll gladly take it.

[Krištof Šajn]

Early start to the day, started working at 8am so up at 6:45 to do cardio. pretty early for but didn’t feel as bad for only 7 hours of sleep.

Legs A were done today. Progressed all my iso moves but my compouds took a hit. I just can’t seem to hit the same numbers I was hitting at my peak bodyweght. This makes me really angry and I makes me doubt my progress. I decided to just not focus so much on the weight and focus on imporoving the form and tempo. 10pps just feel incredibly heavy on the leg press, I guess 9pps with some deeper reps and better tempo wil have to cut it for now.

Rest tomorrow, thank god is weekend as I was litteraly working all week. Not much will change for at least a month. However I wont complain I am werey happy to be able to work and make some money.

Sounds like it might be time to reduce your training volume slightly you are feeling like your performance is taking a hit. [/quote]
Hey Meg, thanks for reply. Happy to see someone is ready my log!

I’m considering lowering the volume which I’ll probably do in my next session. I’m not sure how much to reduce though as my volume is already very low. I do 4 sets of hams, 3 sets of quads 1 set of adductors and 2 sets for calves. However the sets are all out hard and they leave me trashed for multiple days.

[Krištof Šajn]

Early start to the day, started working at 8am so up at 6:45 to do cardio. pretty early for but didn’t feel as bad for only 7 hours of sleep.

Legs A were done today. Progressed all my iso moves but my compouds took a hit. I just can’t seem to hit the same numbers I was hitting at my peak bodyweght. This makes me really angry and I makes me doubt my progress. I decided to just not focus so much on the weight and focus on imporoving the form and tempo. 10pps just feel incredibly heavy on the leg press, I guess 9pps with some deeper reps and better tempo wil have to cut it for now.

Rest tomorrow, thank god is weekend as I was litteraly working all week. Not much will change for at least a month. However I wont complain I am werey happy to be able to work and make some money.

[Krištof Šajn]

Good afternoon

Rest day on the menu, started the day with another weight drop, 97,55kg not a huge one but I’ll take it!
Down 7kg from my heaviest which us nice for 6 weeks of dieting, pribably another 4-6 weeks and I should be good to push up again.

Doms are pretty serious today, especially my lata which do not get very sore often. DC row must have beat them good in the lengthened position. Overall not tooooo fatigued so legs tomorrow should be good.

[Krištof Šajn]

Solid day today, new low weight this morning. 93,7 kg. Pretty happy about it.
Pull was on the cards.
Stiff legs x6
SA cable row x6/x13
Upper back cable row x8/x12
DC row x10/x12
Upper back pulldown x8/x12
DB shrug, (pause in the stretch) x13
Reverse peck deck x13
Rope crunches x15/x13/x13

To be fair I wasn’t the most recovered going into the session but still took a PB on stiff legs and progressed majority the movement. Overall W, we move on!

[Krištof Šajn]

Pretty meh push session today, missed a rep on my main movements whuch made me quite angry, but fatigue from legs on monday is just too high. Taking 2 sets if RDLs was not a wise choice as my whole posterior chain is fucked still. I’m also 6,5kg down so I know I’ll have to accept that push strength will be the one that goes first.

94,2 this morning, hopefully I’ll see a drop tomorrow as my steps are quite higher than usual today and I was also standing up a lot today.
Hopefully pull goes well tomorrow, stiff legs are one the menu so I better be recovered. PBs are waiting to be taken!