[Krištof Šajn]

Rest day today

97,7kg in the morning, pretty shit night of sleep, went to bed to late due to having some friends over for poker, was definitely worth it though. Got an extra nap in today and will sleep in tomorrow.

Upper on the menu tomorrow really looking forward to it.
Fatigue from lower bldy session yesterday is not as bad as it was on Wednesday which is good. Will keep the volume the same for now.

[Krištof Šajn]

Big big lower session went down today. Absolutely smashed every single lift. Still making some form progressions and tempo corrections on lying ham curls but nonetheless everything was awesome!

DB hammer curl 2x
Lying canle curl 2x
Lying ham curl 2x
Leg extension 2x
Low stance leg press 2x
RDL 1x
Adductor 1x
Toe press 2x
Rope crunches 3x

Weight up 0,1kg this morning, nothing crazy but if trend won’t move down food will be cut. Would honestly drop food no problem as I’m still pretty much full all day long. Will wait a day or two and assess.
Poker night with the boys tonight after work so will probably go to bed later but will catch up on sleep tomorrow as it’s well needed rest day.

[Krištof Šajn]

Great upper session today, progressed every single set. Job well done!

Mid incline smith x8 x12
Shoulder smith press x9 x12
CG smith press x8
Y raise x11
SA plate loaded pulldown x8
DB upper back row x8 x13
Rope pullover x10 x13
SA cable pushdown x8 x11
Leg raises x17 x11 x11

97,7 this morning, slightly rough night of sleep but all good. Did my usual cardio and now work until 10pm.

[Krištof Šajn]

Resting today

Another drop down to 97,75 this morning, safe to say things are moving just as I want them to!
Down about 1,5kg since last Wednesday.
Fatigue was super hugh this morning. Haven’t been this sore for a very long time, getting out of bed was legit hard.
I’m definitely reducing overall volume on lower body days if I won’t be recovered for friday to hit then again.

Food remains the same for now.

[Krištof Šajn]

Another good day today
97,95 kg this morning, did 15min of light cardio on the bike at 120bmp max. Couldn’t go on my morning walk as the weather has been shit for the past week and it’s literally pouring rain all the time.

Banging lower session went down. To be honest wasn’t really feeling it but as I got further in it only got better. Hit amazing numbers and progressed every single set. Absolutely awesome!

Looking forward to the rest day tomorrow a lot as I’m fucked. Will try and get 9h of sleep today at least.

[Krištof Šajn]

98,1 this morning, quite a bug drop but this is exactly what I want.

2 days of rest did me really good. Hit all time pb on mid incline db press, 47,5 for 10 reps. Very happy with the session. My main priority right now is keeping training on point and progression going.

Dropped another 50g of rice from the diet and decreased steps for 2k.
Food is going in pretty easy, still eating a lot. Will see how much I can drop down with this cals.

[Krištof Šajn]

Second day of rest today
Up very early today, so didn’t get as much sleep as I normally get. I had to go and to some sort of safety drive seminar that we have to do in our country in order to be able to renew my drivers license.

98,95 this morning. Will see what the scale will say tomorrow and quite possibly decrease food further.

Back with the upper session tomorrow super pumped!

[Krištof Šajn]

First day od rest today. Feeling really good. Smashed after legs yesterday, expected as RDLs were added in.

Weight jumped quite a bit this morning looks like some decrease on training day food will be made with monday if the weight doesn’t come back down.

Another day of rest tomorrow for sure so on Monday I can go back in nicely recovered.

[Krištof Šajn]

98,5 this morning, almost a kilo down in 2 days, probably just water. Not sure how long I’ll be able to drop on this cals as I’m still eating well over 800 carbs. Very excited!

Banging lower body session today. As I’m resting today I gave RDLs a run and they felt absolutely amazing.
However I’m super fucked already and just want to go to sleep. Definitely resting tomorrow and possibly sunday as well.

No cardio today, just 20min walk before meal 1. Probably first time in about 6 months of constant cardio.

[Krištof Šajn]

Very busy couple days, literally working all the time

Banging session after yesterday’s rest day.
All time pbs across almost all lifts, super exciting!

Tidy up phase bega yesterday, 900kcal drop on training and 400kcal drip on rest days. Dropped half a kilo today, lets see what tomorrow brings.
Training switched to upper-lower 2 on 1 off just to get some more time to recover.
Overall feeling great time to get lean lean!!

[Krištof Šajn]

As aggressive as you can adhere to , don’t go crazy and try to make it a challenge as you will drop muscle, but don’t hang around if you can stick to the diet and pull 3-4 pounds a week the first 3-4 weeks

Alright thanks for all the feedback, I will do my best to keep all the new muscle added. Time to work!

[Krištof Šajn]

I agree with all above a holding phase would always be better before going into a deficit

Lots of tissue added and your body comp is still in a great place looks like it’s been a very productive growing phase

Thanks a lot Meg, really means a lot! I can only thank you guys for all the help you provide!

[Krištof Šajn]

99,35 this morning, blood sugar down to 4.3 which perfect.

Lower on the menu today, hit some awesome numbers and pbs. Training is just awesome currently!

Got some amazing feedback from Jordan in regards to my post yesterday so starting my diet phase with monday.
Time to get lean, lean

[Krištof Šajn]

I don’t personally see a need to hold things, in that time the next diet could be done and your back to new muscle again. Try both approaches and see what works for you, but this is how I see it :

200 pounds lean

240 soft

210 lean

250 soft

217 lean

257 soft

223 lean

263 soft

228 lean

268 soft

Just keep rattling through each phase , why bother holding a soft 240 when it’s still small , the sooner your through that and onto the soft 270 , your then starting to get actually big . people waste way too much time holding something that is small, just blast through it . You may have to start holding 290 soft to make sure the mew gains when you diet back to 250 lean stay, because then your in woahhh levels of muscle , but messing around down near a 200 lean weight is just months and months of wasted time

Thank you so much Jordan. Time to continue the work.
I will post an update once I’m lean lean and ready to push again!
Also how aggressive would you advise the diet to be?
Current macros 330p 1000c 70f
I’m thinking 10-15% reduction righ away?

[Krištof Šajn]

If there is time, a holding phase is beneficial. But sometimes there isn’t time depending on contest schedule etc and have to get right into dieting. But if you have the time I’d do a hold first!

Thanks Michaela, I’m in no rush as I’m taking at a year off competing. Will tru maintaining and push the progress in the gym further to put myselft in a good position for diet phase.