[Krištof Šajn]

Legs on the menu today. Went wery good, progressed all the lifts and made some form corrections so overall big W.

Bug drop overnight, woke up at 95,75kg.
Calorie decrease also going in today. Dropped about 250cals on training day, rest day remains the same.
Looking forward to the rest day tomorrow it’s for sure needed.

[Krištof Šajn]

Just rest day today. Weight went up this morning so tomorrow I’m dropping food again on training day only.

Back is smashed from yesterday, not surprised as the session was epic. Got myself some Hardbody straps. Saw Kubas recommending them and I must say they truly are awesome.

[Krištof Šajn]

Epic pull session today. I was absolutely flying. Progressed all the sets and hit a pb on stiff leg, just awesome.

Switched my bike cardio this morning for a half an hour walk as my bike is fucked and is so loud it wakes up the whole house when I use it.
Will stick to this setup becouse it does not impact my training in any way. If weight loss stalls I will adjust the foodz steps will be kept at 12k from now on.

96,25 kg today

[Krištof Šajn]

New low today, 96,3kg. Decided to not do any adjustments to rhe diet as I’m losing just under 1kg a week and J think this rate of loss is ok.

Seriously good push session today, progressed on all the presses which is the most important for me.
Got 1 rep short on Y raise, don’t know why but it just felt heavy, progressed back off set though so still good overall. Still getting used to some iso moves that I added back in.

Not taking any pics right now as I think it’s not really worth it until I drop at least 5kg

[Krištof Šajn]

Much needed rest day today. I’m pretty smashed from legs yesterday. Definitely keeping this volume from now on as I think I could get away with even less and still keep the tisue but will run like this for now and maybe reduce it further as the diet gets harder.

96,6 this morning, weight slightly up but I’m guessing It’s because I added 2g of salt across the day as I was feeling dehydrated. Feeling leaner though which is awesome.

[Krištof Šajn]

Banging leg session today. Already feel beat up like crazy.

Hammer curl 2x
Lying cable curl 2x
Lying ham curl 2x
Leg extension 2x
Leg press, low stance 1x
RDL 1x
Adductor 1x
Toe press 2x
Rope crunch 3x

Finally dropped my ego on lying ham curl and really focused on connecting with my hams as previously last couple of rest looked off and I was cheating myself.
Only 1 set on leg press as I almost passed out on the first one, seriously my vision started to get blurry on the last two reps. I’m certain this set will be more than enough along with leg extension too keep my leg size.

[Krištof Šajn]

Rest day on the menu

Weight jumped up this morning to 96,95 kg. I decided to further decrease the food and get this fat loss going.

300cal drop on rest day and switching to just one training day diet and tossing put high day on leg session. This cuts about 400cal extra.

Feeling good, rested very nicely so I’m for sure ready to smash legs tomorrow

[Krištof Šajn]

Big drop in weight today, 96,5 fasted. Awesome, lets keep this going!

In for pull today. Did some form correction and just sett some base numbers to hold/progress. Overall great session.

Sldl 1x 8
SA plate loaded pulldown 8/12
Upper back cable row 11/12
SA cable pullover 8/11
Upper back pulldown 7/12
Trap bar shrug 7/16
DB crunch 10/9/11

[Krištof Šajn]

Back in the gym today

Started new split with push session. To be honest I’m feeling very flat at the moment, eating low day diet for 4 days for sure depleted me. Managed to progress some lifts today but mostly just matched numbers.

Mid incline DB 2x
High incline machine press 2x
Dip 1x
Crucifix laterals 2x
Peck deck 2x
DB laterals 2x
SA overhead extension 2x
Rope cunch 2x

Next time dropping some volume to keep my number where they should be. Not making the same mistake again as in prep when I didn’t lowered the volume and my strength was dropping big time towards the end.

[Krištof Šajn]

Day 4/4 of resting done, finally!!

96,8 this morning, quite a drop which is awesome to see.
Feeling good and going back to training tomorrow with a full speed. Decide to run PPL again and really focus on recovery through this diet phase.
Will run Push-Pull-off-Legs-off, never done it before and I feel it will allow me to progress/keep most of my strengt on my leg movements along with having some stiff legs on my pull days.
Really excited to start off.

[Krištof Šajn]

Rest day 3/4 down

Feeling pretty good today, got solid 9h of sleep in last night. Legs are still slightly “heavy” but hopefully this goes away, it’s probably due to cardio which I will potentially taper off and decrease food instead as I got planty of cals to play with.

Thinking about going back to PPL split again. This time I would try Push, Pull, Off, Legs, Off.
never tried this split but I’m thinking it may be good to have more rest in between training legs. Doing Upper-Lower 2 on 1 off in a deficit was a lot to recover from.

[Krištof Šajn]

Rest day 2/4 today

97,8 kg was today’s weight. Slightly up which I don’t know the reason for. Hopefully weigth loss starts to pick up from here as I’m eating about 3800 cals on rest days which should for sure put me in a deficit. No changes to food until I finish my rest week.

Sleeps felt good today, a lot of work though, working from 10am to 10pm. The work certainly isn’t physically hard but it is still work. What has to be done has to be done!

[Krištof Šajn]

Rest day 1/4 in the books.
97,6 this morning, slight drop in weight which I’m looking for atm.

25min cardio in the morning after 9h of sleep. Really trying to get in as much sleep as possible. Steps down to 10k.

[Krištof Šajn]

Not the best day of training today. Fatigue has accumulated and I can feel it, haven’t deloaded for about 10 weeks now and I just can’t push for progress no more.

Lower body was shit today, I just wasn’t feeling like training at all. Energy levels were just drained. Still finished the session and progressed some movements but I feel like this is the furthest I’m willing to go in terms of fatigue. My sleep has also not been the best as I’m waking up tired and not rested at all for the past couple of days. I thought I might be able to push through but will do things differently this time around and take some rest.

Will take off until Saturday and possibly lower the volume on saturday and sunday if I feel ok. Otherwise I will rest until monday.

[Krištof Šajn]

97,9 this morning, weight is staling for a little less than a week so adjustments were made today. This setup should see me drop some more.

Low (rest)
295p
529c
61f

Medium (upper)
296p
637c
47f

High (Lower)
307p
808c
48f

Banging upper session today. Went in it with not the best focus but progress was taken on every single set. So big W for me. Lets take another one tomorrow!