Krištof Šajn
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Feels good to be resting today as I’m absolutely smashed from legs yesterday.
Taking the second set of RDLs mashed me good, lets hope I’m ready to hit legs again on Saturday.
Also new low weight this morning, 93,9kg. Usually I go up in weight after legs but I’ll take a drop as well.
Food remains the same, feeling quite hungry but this where the fat will be burned, at least thats what I tell myself. -
Oooh boy was it a good day today. Legs were on the menu and they were epic. Decided to start with my hamstring work today so RDLs were done before the leg press. Hit an all time PB on RDL, 180kg for 5 solid reps. Damn this made my day.
Rest of the workout was also outstanding, pbs left abd right which is awesome. Lets hope this stays that was as long as possible!94,4 this morning, weight slightly up but expected as I dropped 0,7kg the day before. Still doing xardio daily and it honestly feels better than walking outside, especially with this fucking weather outside. Temperature went up over 30 degrees today, damn I hate this kind of weather.
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Little update from me, didn’t post yesterday as the internet connection was down the while day in our region, not sure why but it is working now.
Trained pull yesterday, did surprisingly well despite the lack of sleep.
Barbell row 7/13
SA PL pulldown 7/14
Upper back cable row 8/11
Neutral grip pulldown 8/12
Upper back pulldown 6/9 (improved form a lot but the weight was a bit too heavy)
Barbell shrug 1x 10
Reverse peck deck 1x 6
Behind DB crunches 12/10/15Dropped a lot during the night, woke up at 94,05 kg which is awesome
6th week into the diet phase and more than 6 kgs down, I’ll take that!
Decided to distribute the carbs across more of my meals as this guves me more stable anergy levels and doesn’t leave me bloated before going to bed.
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Busy day today
Got up at 5:45 to do my cardio and than straight off to work for a 15h shift.
Weight slightly up at 95,15 kg but probably due to going to the toilet less and sleeping less.
Push on the menu today and it went very well.
Changed the exercise order slightly as I have no more room to progress DB press as a first movement since my gym has only 40kg dbs. Instead I took high incline plate loaded press as the first exercise and I smaahed it, took 10kg more for the same reps as I would normally.
Working in the morning tomorrow again but luckily only 4h, still won’t get enough sleep but it is what it is, will catch up on sunday. -
Good afternoon!
Nice little rest day today. Did my morning cardio, got 9h of sleep last night so pretty happy with that.
94,85 kg this morning. Lets keep this trend of loss going!
Smashed after yesterdays legs but its all good at least I know I gave it my all. Just working today until 10pm and than 15h shift tomorrow, will try to get to bed asap today to get at least some quality sleep in for tomorrows push session.
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95kg this morning, nice little drop hopefully this trend will go on
In for legs today, did some paused leg press and it felt brutal. Got the same reps on the smith squat but form was way better so a W in my book. Looking just to maintain the numbers and the effort right now as the carbs are pretty damn low
Did some fasted cardio today as I was really feeling it and it felt great.
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Quick update
Decided yesterday that my rate of loss is just to slow for what I can do diet wise so I dropped my carvs from meal 3,4,5 which are away from training. That cuts about an extra 1000 cals which now should for sure see me drop some weight and be ready to move back to massing again asap.
Training is going extremely well so I will try to keep that up. Will implement some high days if needed but for now I will stick to this setup. I feel like I need to be well under 90kg before moving back to growing phase.
Rest day today, running pretty low food but I kinds like the feeling of hunger, makes me feel like I’m burning fat.
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In for pull today. Felt a bit empty going in but as soon as I started to warm up for stiff legs the weight just felt light.
Took an all time pb 9x 175kg, 5 kg up from last time for the same reps. Last one was a grinder but still overall huge W for me. Rest of the session went very well, progressed everything or either matched the reps with better execution.95,8 this morning, hopefully I will see a drop soon.
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98,85 this morning
300 cal drop was made today on my training day. This should hopefully see me drop further.
Push on the menu today, great session. Was a hard one to progress but still smashed all the sets.Flat smith 7/12
BB shoulder press 7/12
Close grip smith 1x 9
Y raise 8/14
Cable peck deck 8/13
Side laterals 16/20
SA pushdown 11/14
Behind db crunches 14/7/12 -
Easy rest day today.
97,75kg this morning
Went to a friends birthday party today, was very good. Food was pretty much simple to match to my normal meal but I feel like I still underate a bit. It is what it is and it won’t hurt me at all as I need to loss fat anyway. Will just bump protein a bit in my last meal to compensate for the lack of it.
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Legs on the menu this Friday. Session went well, except for my leg press set. Weight just felt awful heavy and muscle just weren’t firing as the should so I racked it 4 reps in and went down to 8pps and hit an 18 repper. Legs were on fire after that. Pb on rdl also which is awesome.
New low weight today at 95,7kg.
Rest tomorrow, I’m going to one of my good friends birthday party. Really excited to catch up. Will have a meal over there which will probably be just some meat form the grill with skme sides. I will probably adjust nutrition through the day, but nothing drastic as I’m not prepping and I believe J can relax a bit time to time. -
Just rest day today
95,8 this morning so nice drop in weight.
Feeling surprisingly good after yesterday’s pull session, must be the switch from stiff legs to bb rows as they are no where near as taxing on my body.
Legs feel recovered so hitting them hard tomorrow! -
96,05 this morning. Legs are still very much fucked from sunday. I don’t remember the last time they were sore for this long. Will adjust the volume next time, but currently doing only 8 working sets so the volume really is low.
Bug pull session in the books today
BB row 6/13
SA plate loaded pulldown 7/12
Upper back row 9/13
SA pullover 9/12
Upper back pulldown 7/11
Trap bar shrug 1x 14
Reverse peck deck 1x 6
Rope crunch 15/15/19Gave BB row a run jnsted of stiff legs as I’m planning to RDL on friday. They felt awesome and will definitely jeep them in my pull B rotation. Progression taken across all lifts so big W in the books.
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In for push B today. Went pretty good. Managed to hold my top set numbers on both dips and mid incline db press which is alright considering I’m just holding on to tissue.
Still beat all the other movements which makes me very happy.96,4 this morning. Weight doesn’t seem to be coming down, but I’m feeling and looking leaner so will ride this setup further. I’ve also been a bit consipadet for the past two days so this could also be the reaskn for not dropping weight.
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Feeling good resting after legs yesterday. My legs are absolutely smashed, and I only did 8 working sets for them.
Weight jumped up this today for almost 1kg, standard after legs so I won’t stress about it and will just keep running current diet setup.
Still haven’t took any pics and I’m not planning to before I drop at least a couple more kgs. People are saying I look leaner though so I guees I’m doing something right.