[Krištof Šajn]

Usual rest day Wednesday

97,9 today, was hoping to not drop under 98 but it is what it is.

Not particularly sore after legs which is quite uncommon but makes me feel good and ready to hit them again on friday.

Upper on the menu tomorrow and a day off work due to a holiday here in our country.

Sleep is really on point lately getting at least 8 solid hours in and it really shows in my recovery. I might even run full volume for another week or two before burning out and lovering it.

[Krištof Šajn]

Damn man you look awesome!

[Krištof Šajn]

Finally broke 98kg fasted this morning, damn this makes me happy

Epic lower body session today, all time pbs on leg press and smith squat, just amazing.

Digestion is slightly off for the past two days, I’m assuming it’s eggs again. Will switch them out for beef or iso. It literally can not be anything else other than eggs.

Meals got a bit squished together today because of changes in work schedule but it is what it is. Still getting everything in no matter what.

[Krištof Šajn]

Monday update

97,9 this morning which is awesome to see

Upper session went well but I was still tired and back was smashed from Saturday’s session. Will run this split until the end of the week and probably reassess than as I think more recovery in between sessions would definitely benefit me. Will probably go back to PPL.

[Krištof Šajn]

Hope the growing phase is going well buddy!

Going great Joe, still pushing.
Thanks for asking, can’t wait to follow along your prep!

[Krištof Šajn]

97,7 again today

Usual Sunday rest. No jump in weight after meal off yesterday as expected.
Blood glucose was 4.4 this morning which is awesome. I upped the protein to 40g of complete source on rest days just to match my training day intake.
Back is smashed from yesterday, deadlifts hit me good which is awesome. Hopping to recover properly for tomorrow’s upper body session.

[Krištof Šajn]

97,7, new highest weight
Gave a conventional deadlifts a run today instead of stiff legs. They felt amazing, I’m definitely keeping them in and getting good at them first before going back to stiff legs.
Session went as
Deadlift 12/4
RDL 1x 7
SA cable pullover 9/13
Neutral grip pulldown 10/12
Upper back row 10/13
Close grip row 9/12
Shrug 10/18
Standing cable crunch 15/11
Went for a meal out with my friends today. Ate a chicken breast burger with a side of fries. Probably less calories than my usual meal but definitely higher in fat and much lower in carbs. Haven’t had a meal off plan in about six months as I’m not craving anything. It’s honestly just for a social purpose.
Some shots post workout today

[Krištof Šajn]

97,3 this morning
Weight finally coming back up

Epic lower body session, beat all the lifts even bicep movements. Made some form corrections with split squats just with slight pause in the hole just to make them harder, safe to say they buried me.

Going for a meal out tomorrow, first one since the post show, so 27 weeks ago. Hopefully it will be good than the last time, it was complete shit didn’t even finish it. Will probably go for a burger.

[Krištof Šajn]

Another epic session today.

Upper 3 was on the menu and progress was just amazing. Took load and rep progression on smith press which felt incredible. Continueed riding this wave through the whole session.

Weight came down slightly again today so increse went down today.
New macros

327g Protein
1000g Carbs
70g Fat

First time touching 1000g of carbs but looks like it’s needed in order to progress further.

Lower body tomorrow, lets make it as good as today!!

[Krištof Šajn]

Rest day today

97,05 again this morning so the food is coming up tomorrow. Will add in more carbs just don’t know yet where as my food is pretty maxed out but will find a way to get more food in.

Upper session tomorrow which I’m looking forward to very much!

[Krištof Šajn]

Defo agree with the above and keep growing. As long as those markers stay good and composition continues to hold well like this keep riding that wave bud.

Very impressive work – should be proud of yourself 🙂

Thanks you so much Hilly, will do so. Really means a lot coming from you!

[Krištof Šajn]

You are looking really good bud, credit to you growing lean! There’s points here that you have said; appetite is still ok and hungry between meals, gym performance is good and stronger than ever.

With these points in mind continue to grow! When food needs to be increased make smalls changes so that you don’t hit a wall with appetite. Continue training hard and prioritising sleep/ rest and recovery and keep in some cardio to health overall fitness, steps throughout the day will help food digestion and so you don’t feel sluggish.

Definitely keep it going and keep us posted on how you are getting on. Great work

Thanks for advice Mark.
I’m definitely staying on top of my cardio this push up, doing 20min fasted daily and I belive this along with training the hardest I’ve ever had has helped me tremendously. My steps are quite high currently due to work but as long as my Lower body sessions are progressing I don’t see that as a problem.

[Krištof Šajn]

Epic lower session today

Hit all time pbs across all lifts, could not want more

97,05 this morning again no increase in weight. Will wait tomorrow as I’m resting and most likely increase the food on Thursday to keep the growth going.

Fatigue is starting to show as it’s been about 5 weeks since last devolume week. No slowing back for at least a week than I will assess and if needed pull the volume back again or take some extra rest days.

[Krištof Šajn]

you can 100% push a little more. Take it steady another 7-10 weeks if appetite doesn’t stall, digestion, recovery etc theres room for more here buddy 40lbs up in this push would be a great result

Thanks Nathan, means a lot coming from you. 7-10 weeks sounds quite long but will try not to rush it too much and gain as little fat as possible.

[Krištof Šajn]

I think your body composition is still in a reasonable place to justify continuing to push a little further. Great work so far!

Thanks Clare, appreciate it. I will continue with pushing up!!