[Krištof Šajn]

i find intra supps and food upset my stomach, i know it’s not a popular opinion here but when pushing food i tend to keep them out

Thanks Connor but I don’t think CDX is an issue as I enver have digestive problems around workout.

[Krištof Šajn]

My next step would be removing the oats and see if things improve

Do you take anything for digestion? Glutamine, greens powder, apple cider vinegar, aloe Vera, digestive enzymes, probiotics, etc?

Do you drink coffee in the morning only?

Hey Michaela thanks for reply, I switched form oats to COR today so will see if that helps.

I do take ACV and lemon juice fasted in the morning. I will consider adding in Glutamine if removing oats won’t help.

Coffee I always drink after meal 1, never fasted.

[Krištof Šajn]

Thanks Peter and Nathan. I will drop oats out from the last meal and see if things get better otherwise I will completely remove them.

[Krištof Šajn]

Good day today

Back/density was on the menu today and I felt much better than yesterday. This is by far my favorite session and it didn’t disappoint.

SLDL 1x
RDL 1x
SA Cable Pullover 2x
Mag grip pulldown 2x
Close grip lat row 1x
Rear delt face pull 2x
BB shrug 2x
Hyperextension 1x
Rope crunches 3x

Weight up at 95.05 this morning

[Krištof Šajn]

drink 20g Glutamine + curcumin (like Cure-Coming) with 1L water in the morning right after waking up and skip meal6 – try to give your digestion a break over the night

Thanks for advice I will get my hands on some glutamine asap. However I don’t think I’ll be skipping meal 6 as I need quite a bit of food to grow and 5 meals would be just too big.

[Krištof Šajn]

What else are you consuming in the morning? Supplements, coffee?

Hey Clare, no just ACV, lemon juice and 1g of salt pre cardio.

[/quote]

Try removing the ACV and see how you go. It doesn’t work for everyone.

[/quote]
Thanks, I didn’t think of that but I don’t think ACV does anything bad for me since I’ve been using it from the start of this push up, so 24 weeks and it digestive issues have appeared about a month ago.

[Krištof Šajn]

What else are you consuming in the morning? Supplements, coffee?

Hey Clare, no just ACV, lemon juice and 1g of salt pre cardio.

[Krištof Šajn]

What was your meal before and what is it now ?

Send me over your full diet also so I can see

Thanks for reply.

Previous diet:

M1
5 Whole eggs(260g)
100g Whites
120g oats
75g berries

M2 Pre w
114g chicken(cooked)
150g rice
10g carbs veg(carrots+green beans)

INTRA
50g CDX
20g EAA(separated away from carbs)
5g Creatine

M3 Post
40g Whey iso
125g COR

25g Honey

100g cereal

M4
114g chicken(cooked)
175g rice
10g carbs veg(carrots+green beans)

M5
114g chicken(cooked)
125g rice
10g carbs veg(carrots+green beans)
20g Almond butter

M6
5 Whole eggs(260g)
100g Whites
120g oats
75 g berries

Current diet

M1

182g 97/3 Beef
20g Almond butter
140g oats
75g berries

M2 Pre w
114g chicken(cooked)
175g rice
10g carbs veg(carrots+green beans)

INTRA
50g CDX
20g EAA(separated away from carbs)
5g Creatine

M3 Post
40g Whey iso
125g COR

37g Honey

100g cereal

M4
114g chicken(cooked)
175g rice
10g carbs veg(carrots+green beans)

M5
114g chicken(cooked)
125g rice
10g carbs veg(carrots+green beans)
20g Almond butter

M6

182g 97/3 Beef
20g Almond butter
140g oats
75g berries

[Krištof Šajn]

Busy day today working from 9-10pm .
Got a lower body session in and it was one of the worst ones in a long time. I managed to complete my biceps and hamstring work without a problem but as soon as I got to my compound work I started feeling super fatigued and my head started to hurt. The weights just felt super heavy and I was in no mood to train. Still pushed the sets all the way there.

This frequency combined with the volume which is not even high is taking a big hit on my. Working until 10pm and getting only 7h of sleep is also not the best but only option currently.

Decrease in volume is definitely needed if I will continue to run at this frequency.

[Krištof Šajn]

Upper body session on the menu today. Decided to run my Upper 2 session thinking 2 rotations will be enough for my lifts to keep progressing but I was wrong. Managed to hit some good numbers but didn’t progress all the sets so I will stick to 3 Upper and 2 Lower rotations from now on.

Weighted in at 94,55 this morning, all time highest weight and I’m not even feeling that soft. I feel thet a push for a couple more kgs is definitely doable.

Some update pics

[Krištof Šajn]

Weight holding nicely, 94,05 this morning.
Feel like my digestion is finally getting better which is probably contributing to more calories being used and weight going up as a result of it.

The volume on my Lower body sessions will definitely need to be reduced as I’m so fucked today there is no way I’ll be good to hit Lower again on Friday.

[Krištof Šajn]

Early update today. Just finished legs waiting for my body to calm down and get ready for post workout meal.

Crazy session, almost got sick after second leg press set. Still adjusting my volume needs based on recovery. I feel some sets will have to go out as this frequency will not see me recover at this volume.

I’m pretty beat up after yesterdays Upper session. This could be because a lot of new movements were added in but I’m probably gonna drop one back movement as I won’t be ready to effectively hit it again after only 3 sleeps. So most likely gojng from 3 to 2 movements for back, will leave the rest the same for now.

Finally broke 94 kg this morning but weighted myself after legs and was only 0,5kg heavier after about 4l of fluid and 2 meals. I will try to keep my steps a but lower from now on as they started to creep up over 12k since I’m working way more now.

[Krištof Šajn]

Looks like a fine option to me! Really all you can do is try it and see if you like it, how it works for you, and how your recovery is!

Thanks Michaela, I really appreciate your opinion.

I will give it a run and see if it works. I believe my back would benefit a ton from being hit 3 times a week.

The only thing I’m concerned about is my pressing recovery which always takes a bit more time than the other groups. But I guess I can manage that and make it work.[/quote]

Just try it and see! If your pressing takes a hit then you can adjust accordingly! But I’d give it a bit of time first to establish a new base! [/quote]

Thanks for advice, I totally agree.

My new work schedule is supposed to last at least 6 weeks so this should be long enough to see if the split is efficient.

I’m also very excited to give upper-lower a run as I think I jumped to PPL way too soon![/quote]

How have u been getting on with upper lower so far as I’m curious to change to it too as I feel I jumped to PPL too fast too[/quote]
Hey man.
Second week into it and I’m liking it a lot. Still figuring out the right volume but so far so good. I feel like combining it with another back/density day will for sure result in some good back mass.

[Krištof Šajn]

93,95kg this morning.

Started the week with third uppper rotation. All new movements so really focusing on executing them as perfectly as possible especially free weight ones like flat BB and overhead press.

Flat BB press 5/12
BB overhead press 8/11
Floor press 6
SA cable lateral 8
SA cable pulldown 11/12
Upper back pulldown 12/6
Angle 90 lat focused row 9/15
Triceps crossover 15/10
Rope crunches 20/15/12

[Krištof Šajn]

Usual Sunday rest

Back is smashed after yesterdays session. Most likely won’t be adding much more volume as this was already a lot to recover from.

Back to full volume tomorrow. Hopefully my shoulder will not hurt and I will be able to press heavy again.