[Krištof Šajn]

always run a holding phase IMO for a good 6-8 weeks minimum let it stick and solidify is how I term it

Thanks Hilly, always appreciate your response.
How do I know when to call maintenance phase a day and move into a deficit?

[Krištof Šajn]

Monday update

99,25 fasted weigh in
Blood glucose again at 5.0, which I’m not really happy about. Really considering ending this push up phase and moving into a deficit to repeat the process again.
However training went awesome, progressed all the sets except for back of shoulder press one but I believe it was due to not resting enough before the set. Overall very happy with performance!

[Krištof Šajn]

99,05 this morning, slight drop in weight. Resting today so tomorrow weight should be up.

I thinking this push up is slowing coming to an end. Blood glucose was 5.0 in the morning, a bit high for me but it’s probably due to a poor night of sleep and some crazy dreams. Appetite is also pretty shit today, I will push up to 100kg and possibly stay there for a week or two and move in to a diet phase.

[Krištof Šajn]

99,3 this morning, very happy weight wise. Almost at the 100kg!

Posterior/back day today, amazing session, my absolute favorite!

Stiff leg 10/4
SA cable pullover 8/11
Neutral pulldown 10/13
Upper back cable row 9/11
Neutral cable row 7/12
BB shrug 9/14
Hyper 1x 13
DB crunches 20/12/9

Improved my form on Stiff legs and progressed all other movements so a big win today.

[Krištof Šajn]

Big session today. Finally took 10pps on the leg press, stance was low so more quad focus and it felt damn heavy, got 8 reps which I’ll gladly take.
Swithched split squats from DBs to smith just cause my stability is shit and it takes away from ability to really push to true failure.
Will improve my setup next time to hit more glute as today it was all quad and I want the glute to do majority of the work.
99,2 this morning. Probably an odd weight in as I weighed myself after training and was lighter than fasted am.

[Krištof Šajn]

Pretty solid day, 99,05kg this morning. Didn’t go to the toilet before so a bit off weigh in but I’ll take it!

Epic upper session went down. Progressed almost all push sets except for one of my back off ones but form was in point so still a win in my head.
Back work was immense especially upper back work, I’m connecting so well with it. It really feels amazing when you can isolate each part of the back and actually feel it. I for sure could not do that for a long time, hence why my back is shit.

[Krištof Šajn]

New high weigh in this morning, 98,85. 100kg fasted is getting close!!

Resting today, pretty smashed from legs yesterday but will be absolutely ready to hit Lower again on Friday. Got almost 9h of sleep in, did my usual cardio and now just work for the rest of the day.

[Krištof Šajn]

98,6 today

Banging lower body session. Absolutely smashed myself and I’m already feeling it.
Hunger is very present today which is awesome, it always seems to be high on lower days probably as I’m burning more cals.
Looking forward to the rest day tomorrow, will be well needed.
Also working again tomorrow after 4 day holiday here in out country. Felt kinda good to keep the stress levels low and get some quality sleep in.

[Krištof Šajn]

Great start of the month
New high weigh in at 98,5kg
Blood glucose 4.3 so we keep pushing up!
Awesome upper body session int he books. Alone in the gym banging some music and just lifting and enjoying every second of it!

Full session:
Flat smith 8/12
Overhead press 10/11
Swiss bar floor press 1x 9
Crucifix laterals 1x 10
SA cable pulldown 1x 10
Upper back pulldown 9/12
Angle 90 row 9/13
Triceps crossover 12/15
Decline crunches 15/12/10

[Krištof Šajn]

98,3 kg this morning. Weight is nkt dropping which is great.
Hunger also pretty high today as It’s rest day.
Pretty smashed from yesterday’s session so rest is much needed.

Upper body on the menu tomorrow and I believe I can go at least a week more without needing to back off the volume. Extra sleep and less stress is really doing wonders!

[Krištof Šajn]

Damn good session today. Progress taken across all lifts and a PB on deadlifts. Fucking awesome!

Deadlift 6/8
SA cable pullover 10/12
Neutral pulldown 9/12
Upper back cable row 10/12
Close grip row 10/13
Hyperextension 1x 15
BB shrug 9/13
DB crunches 18/12/9

Food is quite a struggle today.
Plan is to push up to 100kg which puts me 20kg above stage weight. After that I’ll hold for 2-3weeks and diet back down after that.

[Krištof Šajn]

Banging Lower body session today. Absolutely smashed all the numbers on all the lifts. 2 min leg press set was absolutely brutal, almost buried me. Overall amazing session.

I compared some progress pics today and I must say I’m very satisfied with the progress. Will post the pics below.

The left one is this week and the right one was taken during my prep last summer, and I’m almost 15lbs heavier on the left one.

I think I can safely say some muscle was built!

good work mate 🙂[/quote]
Thanks man, appreciate it👊🏻

[Krištof Šajn]

Banging Lower body session today. Absolutely smashed all the numbers on all the lifts. 2 min leg press set was absolutely brutal, almost buried me. Overall amazing session.

I compared some progress pics today and I must say I’m very satisfied with the progress. Will post the pics below.
The left one is this week and the right one was taken during my prep last summer, and I’m almost 15lbs heavier on the left one.
I think I can safely say some muscle was built!

[Krištof Šajn]

Upper body on the menu today, overall good session but was feeling very “empty” amd hungry during the session. Not sure why but hunger today is quite higher than usual, I guess body is burning through food like crazy.
BG was 4.5 in the morning

Session went as
Mid incline smith 2x
Smith shoulder press 2x
CG smith press 1x
Y raise 1x
SA machine pulldown 1x
CS DB upper back row 2x
Dual rope pulllover 2x
Role pushdown 2x
DB crunches 3x

Weight down to 97,85 today, not the best scenario but hopefully it comes back up tomorrow.

[Krištof Šajn]

Let’s go!!! Can’t wait to see you on stage! Go get that pro card!