Krištof Šajn
Forum Replies Created
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There is room there to go up another 5-10 lbs bud for sure, condition is still good and if you are feeling on point keep it up man!
There will come a point where your appetite dies that’s when it will be the time to hold and diet
Thanks for such a fast reply Kuba!
I will push further as you say. My concern is only the amount of food I have to get in, but I guess I have to suck it up and eat more.
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Monday update
Slight drop in weight 2 days in a row now. Not really sure why but I’m sure tomorrow I will be heavier, just need to keep my steps under 12k.
Great upper body session today
Mid incline smith 7/11
Smith shoulder press 8/10
CG smith press 1x 9
Y Raise 1x 12
SA plate loaded pulldown 1x 9
CS DB upper back row 10/14
Rope pullover 12/14
Rope pushdown 11/14
Standing rope crunch 25/15/14Made progress on almost all the moves which is always great.
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97,3kg this morning, weight coming on nicely
Session was a bit meh today, stiff leg didn’t go as planned, strength just was not there probably due to a very shit sleep last night. Progressed the rest of the session nicely so at least that. Hinge after leg session before is definitely hard, will maybe consider switching the order of sessions around a bit.
Some posing today, pretty soft I would say but I think there is some room to make gains in this push up as performance is great and I’m way stronger with much better form as opposed to last time I weighed this much.
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Another great day
Broke 97 kg this morning, so new highest weigh, finally!
Epic lower session today, I was absolutely flying, progress taken across all movements so job well done.
Actually quite hungry today in between meals which is always good to be.
Lower back feeling great so hip hinges are definitely in tomorrow.
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Banging session today. Hit all time pbs across all lifts. Performance really is through the roof at the moment lets hope this lasts as long as possible.
96,4 kg this morning. I feel like extra cals will need a couple more days before I see an increase in weight.
Another amazing thing is that my lower back that I tweaked slightly during stiff legs on saturday is feeling almost perfect. Lets hope I’m able to pull from the floor again this Saturday.
Glad to hear all is going well buddy! What’s the current plan?[/quote]
Hey Joe, currently just trying to push for some more mass as I think I do have room for a couple more kgs before coming back down and repeating the process.
Thanks for asking btw, made my evening!
Hope you’re doing well! -
Banging session today. Hit all time pbs across all lifts. Performance really is through the roof at the moment lets hope this lasts as long as possible.
96,4 kg this morning. I feel like extra cals will need a couple more days before I see an increase in weight.
Another amazing thing is that my lower back that I tweaked slightly during stiff legs on saturday is feeling almost perfect. Lets hope I’m able to pull from the floor again this Saturday.
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Resting today, quads aren’t very sore despite destroying them yesterday. Glutes are sore af but this is good, it means they were working and will hopefully grow.
Little break from food today which is great at the moment. Actually looking forward to the rest days.
New rest day macros are
297p
652c
94f -
Amazing lower body session today. Pushed myself to the absolute max today, it literally took me 15min after my 20 rep leg press set to get my head together and continue the workout. But I love those kind of sessions.
96,45 this morning, new highest weigh in. Soft look but will push for more size before coming down.
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Upper body session today
Flat smith press 8/12
BB overhead press 10/12
Swiss bar floor press 1x 8
CS DB laterals 1x 14
SA cable pulldown 1x 9
Upper back pulldown 7/12
Angle 90 row 9/14
Triceps crossover 14/13
Standing cable crunch 14/12/15Went into the session not feeling the beat but still progressed all the movements regardless.
I think I injured my back a bit on stiff legs on Saturday, hopefully it gets better asap.
Digestion is also great despite adding eggs back in as my last meal. Finally
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Sunday rest
Absolutely smashed my back yesterday but feels so damn good as I know I gave it my all
New TD macros are
326p 967c 70fAbout 200cal increase, I will also try and keep my steps at 10k and no more during the week
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Back&hams today
Went great, progressed all moves, hinges went very well. Getting much more comfortable with stiff legs which I really enjoy and will keep running as long as possible. Currently only working in one rep range but if that stalls first thing I’ll do is swich rep ranges around.
96,1 kg this morning, to be honest appetite is still good but I’m not really looking forward to eating. I guess this is normal when eating almost 1000g of carbs.
Added eggs back in my last meal yesterday. Digestion felt ok today, will repeat the same today and see if my body agrees with them totally.
Some shots from posing today. Holding quite some fat but I believe getting uncomfortable will bring results that I want.
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Friday update
95,8 this morning.
Wanted to check my BG this morning but fucked myself and ordered the wrong strips. Will order new Glukometer and check it next week.Big Lower session today, progressed on all movements which makes so happy as last week my banded leg press was just shit.
Food increase going dow today. Will also try to kewp my steps a touch lower as I have a hip hinges on the menu tomorrow.
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Outstanding upepr body session today, hit all time pbs and progresed all my lifts. Really couldn’t ask for more.
Change in routine again as I have to start work earlier and this only allows me to train after 1 meal as opposed to 2 before.
Still performed amazingly despite doing cardio before meal 1. I’m considering switching cardio on lower body days to 30min walk outside as I think doing cardio on the bike so close to training legs won’t be beneficial for performance.
Still no changes in food, I just placed 20g of almond butter form meal 5 to 6 just to slow digestion down during the night as I’ve been experiencing hypos during the nigh ever since switching oats to cor pre bed. Hopefully this fixes it.
Got my BG strips today so will check tomorrow morning where my levels are and probably increase the food. -
We’ve had some additions since this but I just haven’t written them into this but here’s pretty much current diet
Meal 1 – 60g protein, 140g cereal, 2x strop waffles, 700ml apple juice
Amino Shake – 10g eaa, 10g glutamine (between meals)
Meal 2 PRE – 300g Chicken OR 150g chicken, 40g whey iso, 125g packet rice, 4 x stroop waffles, 1 x blueberry muffin
45 mins after meal administer insulin and igf1-lr3 (15iu novo, 50mcg igf1-lr3)
Pre shake 15 mins after slin
10g EAA,
5g glutamine,
5g creatine,
1 x pump product (stim pre wo optional)
300ml apple juice (30c),
60g HBCD –
have this 30 mins before session start
INTRA – 90g sustain, 22g MPS max, 2g salt. Finish this 20 mins before end of session.
Straight after session – 100mcg ghrp-6
20 mins after ghrp-6 – 15iu nova rapid
Post meal within 15-20 mins of insulin administration – 60g isolate, 120g carbs from simple sugars (muffins, cookies, fruit juice, cake, cereal, bars etc)
Meal 4 POST – 300g cooked chicken and veg, 2 bagels + jam
Amino Shake – 10g eat, 10g glutamine (between meals)
Meal 5 – 60g isolate, 150g oats, 60g nut butter, 2 x squares bars
Before bed 100mcg ghrp-6
Damn thats a lot of food. I would be vey interested to hear what is the purpose of amino shakes in between meals. I would guess just to easily bump the overall protein amount up since 10g of EAAs wouldn’t provide enough leucine to stimulate mps. But again just guessing.
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Rest day today
Weight dropped more than half a kg today, but an increase in food is planned in 1-2 days so no worries.
Slept in and got 8h of great sleep. Legs are sore but nothing crazy which males me believe I found the reight volume for my recovery on this split.
Banded hypers I saw in Kuba’s instagram are really hitting my glutes good, they’ve never been this smashed consistently. Hopefully this will result in some good glute gains.
