[Krištof Šajn]

Exciting day, broke 96kg this morning makes me believe that 100kg is not an unrealistic target in this push up

Big lower session, leg press pb which made my day since I regressed 1 rep last time I ran it.

Looking forward to the rest day tomorrow as I can sleep in a bit later and get that recovery going.

Think of reintroducing eggs back in the diet, its been almost s months since removing them and I hope I can finally eat them again.

[Krištof Šajn]

Good start of the week

95,6 kg this morning. Will wait a couple more days before increasing food again. I ordered some BG strips to see where my blood glucose levels are sitting since I haven’t checked them in about 3 months.

I feel like my sensitivity is still pretty good since I’m doing my fasted cardio daily and am always slightly hungry in between meals.

Great Upper body session today, hit some all time pbs whuch is always awesome.

Mid incline DB press 9/9

Weighted Dip 10/13

High incline machine press 1x 5

DB laterals 1x 15

SA Cable row 1x 8

Upper back cable row 11/14

DC row 10/14

Close grip tri extension 11/14

Rope crunches 12/20/11

[Krištof Šajn]

Hey Kuba, just read about the holding phase you are planning after your push up.

My question is would you suggest this phase after 25-30 week push up even for a natural athlete or should I just enter a cut phase, get done with it asap and go straight back to pushing up? No show planned for now, just a goal of putting on as much mass as possible.

Natural athletes may need longer phases just holding weight and Strenght, so it works a lot differently. Pushing up to then diet straight away you are just asking to lose muscle tissue

Stay in a productive spot as long as possible hold then diet once new baseline has been achieved [/quote]

Thanks a lot Kuba. How long would a holding phase like that last for a natural athlete? [/quote]

Until we have reached a new baseline and some sort of homeostasis is in place [/quote]
Thanks Kuba I will consider doing that when done with my push up.

[Krištof Šajn]

Epic session today

SLDL 7x 170 all time pb
RDL 8x 160
SA cable pullover 10/15
Mag grip pulldown 6/8
Close grip row 10/14
Lying face pull 15/12
BB shrug 9/13
Hyperextension 14x 30
Decline crunches 12/12/8

This types of sessions really make my day.

Digestion is also almost perfect so will reintroduce eggs probably next week.

Weight still staying the same, possible increase will go down soon. Did some posing today and was quite happy with the look still some room to push I believe!

[Krištof Šajn]

Big Lower body session today, split squats killed me. I’m definitely keeping them in as they are a glute killer. Legs are already fatigued and I can only imagine how they will feel tomorrow.
Full session
Supported DB hammer curl 14/16
Lying curl 14/15
Lying ham curl 9/11
Banded leg press 10/14
Leg extension 11/11
DB split squat 1x 16
Adductor 1x 9
Toe press 1x 9 DC set / 1×12
Rope crunches 12/16/18

Less ham work as I’m doing RDL and Hyperextension tomorrow

Weight staying around 95,35kg

[Krištof Šajn]

Great day today

95,35kg this morning, digestion feels much better today, hopefully stays this way.
Big Upper session today, pbs all across the movements

Flat smith press 2x
BB overhead press 2x
Swiss bar floor press 1x
CS DB laterals 1x
SA cable pulldown 1x
Upper back pulldown 2x
Angle 90 cable row 2x
Triceps crossover 2x
Decline crunches 3x

Work until 10pm and than just chill. I also took 25g of rice from my pre meal and put it in my meal 5 just for faster digestion pre workout and it felt great.

[Krištof Šajn]

Hey Kuba, just read about the holding phase you are planning after your push up.

My question is would you suggest this phase after 25-30 week push up even for a natural athlete or should I just enter a cut phase, get done with it asap and go straight back to pushing up? No show planned for now, just a goal of putting on as much mass as possible.

Natural athletes may need longer phases just holding weight and Strenght, so it works a lot differently. Pushing up to then diet straight away you are just asking to lose muscle tissue

Stay in a productive spot as long as possible hold then diet once new baseline has been achieved [/quote]
Thanks a lot Kuba. How long would a holding phase like that last for a natural athlete?

[Krištof Šajn]

Hey Kuba, just read about the holding phase you are planning after your push up.

My question is would you suggest this phase after 25-30 week push up even for a natural athlete or should I just enter a cut phase, get done with it asap and go straight back to pushing up? No show planned for now, just a goal of putting on as much mass as possible.

[Krištof Šajn]

Things that helped me the most during my first prep for satiety was having a high water intake (6-7L) and just keeping myself busy with work or anything else so I wasn’t thinking about food.

[Krištof Šajn]

Late update today due to a quite busy day.

Lower session was on the menu

SA cable curl 12/15
Sitting hammer curl 15/16
SL standing ham curl 9/16
Leg press 7/19
High elevated smith squat 10/12
Banded hyper 1x 12
Adductor 1x 14
Smith calf raise 1x DC set 1x 11
Rope crunches 12/16/15

Progress taken on all sets except for the heavy leg press one ehuch made me sooo angry. I think I have to drop the load a but and focus on execution since the pauses weren’t as they should be and I was just rushing too much.

[Krištof Šajn]

Great session today
Upper 1
Mid incline smith 7/11(better form and tempo)
Smith shoulder press 4/8
CG smith 9x(no rep progression but way better control)
Y raise 10x
Plate loaded SA pulldown 11x
CS DB upper back row 11/16
Mag grip row 10/14
Dual rope pushdown 14/13
Rope crunches 25/15/8

Digestion is getting better since removing oats. This also reduced my total fat intake quite a bit. I marched the calories with carbs from COR and added some omegas just for essentially fats which I wasn’t really getting until now.

[Krištof Šajn]

Cut the berry’s out and maybe green beans and cut down on the oats see how that goes.

Yeah I’ve cut out the oats and already feeling better. Thanks

[Krištof Šajn]

I’d be looking to drop the oats now to see if that helps. Oats are a big culprit for many people and poor digestion.

I will do just that. They never gave me any problems but again amounts were never this high so they could really be the problem. Thanks![/quote]

I would be placing a big bet it was the issue [/quote]
Yeah, you were definitely right. I dropped the oats completely yesterday and today had a completely normal bowel movement in the morning and way less gas. I’m so so thankful for the help.

No more oats from now on until I start cutting dowm. Will leave the eggs out for some more time and reintroduce them slowly to see if they agree with me.

[Krištof Šajn]

Rest today

Not as smashed as I expected to be, guess the nap and a good night sleep yesterday did me good.

95,10kg today, no changes heading into the next week. I will try to keep my steps slightly lower just to allow for better recovery on legs.

Oats are out of the diet, replaced with COR hopefully this fixes my digestion

[Krištof Šajn]

I’d be looking to drop the oats now to see if that helps. Oats are a big culprit for many people and poor digestion.

I will do just that. They never gave me any problems but again amounts were never this high so they could really be the problem. Thanks!