[Krištof Šajn]

Very interesting day today

Went to a bodybuilding “meeting” where we talked about organizing bodybuilding in our small country. Really nice to hang with the same minded people. Bodybuilding really isn’t popular here in our country but hopefully will get better.

Trained at a real bodybuilding gym today, small but golden.

Density/ back with hams today still devolume going full speed on Monday

SLDL 1x
RDL 1x
SA machine row 1x
Close mag grip pullover 1x
Rear delt pulldown 1x
DB shrug 2x
Rope crunches 3x

Weight at 93,85 today. Keeping my steps a bit lower through the weekend as I’m doing about 12k during the week while working

[Krištof Šajn]

Devolume Lower work today, more quad focused with no lower back loading as I will be hitting SLDL and RDLs tomorrow so looking forward to that!

Session went as

Smith Hammer curl 1x
Lying cable curl 1x
Lying ham curl 1x
Banded leg press 1x
Banded v squat 1x
Leg extension 1x
Adductor 2x
Toe press 3x
Rope crunches 3x

Intensity was through the roof I actually discovered a new “gear” while training and I was able to push myself even further than usual. Now this is a new standard set!

Weight holding nicely around 93,6kg.

[Krištof Šajn]

Solid day of progression today, woke up at 93,6 this morning with digestion also getting better, I guess the eggs really were a problem. Smoked salmon and beef digest way nicer.

Upper session today, still on devolume. It felt good hut my shoulder is still hurting so working in low rep range only on movements that don’t hurt. Switched dips for peck dec and an extra set of triceps iso.

Did some posing after about 2 weeks, will post the pics. Much softer look but I won’t stop pushing as performance is going up and appetite is amazing. I even stopped taking GDAs because I get hungry for every meal and I feel like my blood sugar is low enough so no need for them.

Also new macros 340p 886c 79f

[Krištof Šajn]

Rest today feels good. 8 great hours of sleep tonight and I feel way better. Will run devolume sessions until the end of the week and be ready to go full speed next week.

93,7 this morning which is a new high weigh in. Also felt a but thighter than the last couple days which is awesome.

Hunger is through the roof today. Felt a big blood sugar drop 2,5h after my first 3 meals. I guess I was moving a bit too much and burned through the food. At work now until 10pm so won’t be moving all that much.

My shoulder is still fucked, I’m using massage ball and it feels good, hopefully this helps and I’m ready to press in the lower rep range tomorrow.

[Krištof Šajn]

93,3kg this morning, weight still not really going up, just fluctuating in the 93 range

Woke up really beat up and quite sore today. Even my chest was sore and I did 3 sets of pressing yesterday which is a big sign that I’m not recovered. I checked back on my training log and my last devolume week was more than 6 weeks ago so decided to run a devolume week until Monday at least.

Today was the first Lower session and I liked it a lot. Only doing 1 set per exercise made it a bit boring but I made sure that all sets were executed perfectly and I will have a good base for next week.

Cals remain the same, just intra workout down from 50 to 25g of carbs as I feel that 50 is not needed due to devolume week.

[Krištof Šajn]

Yeah they unlock as the time goes on.

[Krištof Šajn]

Sure. Check out education section.

[Krištof Šajn]

Late update today but very busy day which is not even over yet.

New work schedule until 10pm every day so thats gonna change my routine a bit but I will for sure make it work.

Started new split with upper body session today

Mid incline smith 11/12
Behind smith press 8/11
CG smith 9
Y Raise 22
SA plate loaded pulldown 10/12
CS DB upper back row 13/16
Mag grip lat row 9/12
Overhead extension 13/15
Leg raise 14/12/13

Pressing was total shit as my shoulder still hurts so I couldn’t heavy press and do normal cable raises. I will use massage ball tomorrow and if that doesn’t help I will go to a sport massage or something

[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!

[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.

[Krištof Šajn]

There are a couple things in this which would probably make the density day hard to do and probably not allow you to progress, one is the fact that if your gonna be doing squat patterns in lower on Friday then the lower back fatigue your going to carry into the next day while doing stiff legs, also hamstring work in lower on Friday may also impact the stiff leg the day after especially if you control your eccentrics, I would try Jordan’s density split he explains how to set it up on the YouTube channel, if your wanting the 3 days on to be Thursday Friday Saturday for your job then I would set the split up like this

Monday- Push A
Tuesday- Density (pull+leg work)
Wednesday-rest
Thursday- push B
Friday- legs
Saturday-pull
Sunday- rest

This way your still in 5 days a week and you can focus on your weaknesses in density without fatigue carrying over from your lower day, go to Jordan’s YouTube channel for more info on how to setup the sessions themselves with the volume.

Thanks for in depth reply my man!

Density day split came to my mind at first as it also hits all the muscle groups 2x a week. However I’m just really tempted to try out upper lower but love being in the gym too much and 2 rest days in a row really doesn’t sound fun. I know I could run it 2 on 1 off but I just need Wednesdays off due to work.

I will probably give the density day split a run, it makes sense the way you set it up.

[Krištof Šajn]

Finally weekend

Worked in the morning and got a good leg session in after that

Stiff legs got me good yesterday, back is another level beat up and it honestly interfered my leg session so next time I have legs after pull I will most likely skip the lower back loading.

My digestion is still not good so eggs are going out completely. Will replace them with beef and chicken most likely. I guess eating 10 eggs and 200g of egg whites was too mych for my stomach.

[Krištof Šajn]

Busy day today, work from 7am to 10pm but still getting all the meals, cardio and a workout in. Nothing missed as always!

93,35kg this morning, quite a jump but I didn’t go to the toilet so thats probably why. I fasted until 8 as I had a client at 7 and the body was starving so the appetite is still on point.

Big pull session done

SLDL 8/12

SA Pulldown 9/12

Angel 90 upper back row 10/13

SA cable pullover 10/13

Angle 90 lat row 9/14

BB shrug 9/15

Hammer curl 15/16

Lying cable curl 10/12

Rope crunches 21/15/10

[Krištof Šajn]

Rest on the menu today

Yesterdays PBs on push got me good, my chest is fried.

Weight down to 92,6kg today and I do not like seeing this, already at 5700cal and the weight isn’t going anywhere.

I’ve been having slightly bad digestion recently and I’m thinking it may be because of the egg whites. So from now on I’ll be swithching them out for only whole eggs and whey combo. If this won’t make a difference whole eggs will also have to go out. This has be the reason as I do not eat any other food that could cause problems.

Stiff legs tomorrow, can’t wait!

[Krištof Šajn]

Very solid push session today

Progress all across the main lifts however looks like I’ve fucked my left shoulder up slightly on the dips so had to go with 2 sets of 15+ reps on the crucifix laterals. It should be good until the next session.

Weight still stalling at 92,9kg but no increases until the next week.

A little less work today so time for the new episode of the last of us and chill.