[Krištof Šajn]

I really like Cronometer. It provides much more info than Myfitnesspal and I also find it not crashing as much as Myfitnesspal.

[Krištof Šajn]

Tuesday update

90,2kg this morning after not the best night of sleep. I was also trashed in the morning from yesterdays legs, RDL fucked my lower back up. Push A was on today and I managed to hit almost all the numbers I set for myself. DB shoulder press was giving me some problems, no reps/load progression there but better tempo and control which I know still is a progress compared to last time, but it doesn’t relly satisfies me as well as a load increase or an extra rep would.

I will run the same diet setup likely until sunday, if the weight stays roughly the same I will push the food up about 200cals all from carbs, fats are maxed out for me and I really don’t see the reason for increasing them.

[Krištof Šajn]

90kg flat this morning

My BG was 4.0 this morning which is awesome considering the amount of food I’m getting in. I’ve also been taking GDAs before 2 of my meals for about 5 days, I’m not really sure if I need them but I’m sure they are not doing any harm.

Legs to start the week and they were brutal. Trained after 1 meal but still smashed all the numbers. Food is going in sooo easy, I’m literally hungry for all my meals. Some pt work in. The evening and time to recover now. I will try my best to be in bed no later than 10pm. Push tomorrow and I’m excited for it.

[Krištof Šajn]

Rest day today. Weight down a bit at 89,8. Did my usual cardio and steps so just recovering now to be ready for legs tomorrow. Back is fried from pull yesterday which always makes me feel like I did some good work.

Plan for the next week is to run the same calories and assess next week. If the weight will not move I will probably make some increases. Food has never been so high, looks like I’m gonna be touching 6000 cals really soon.

[Krištof Šajn]

Pull B on the menu today. Everything went and progressed as I wanted except for bicep 1 bicep movement. This has happened for the second time now. I’m thinking that dropsets might be too much to recover from or it’s just time to rotate the movements.

90,05 this morning. Only got 7h in bed yesterday so today I will make up for it as I got rest day tomorrow.

Did some posing today and compared the pics with the ones from the start of November. Conditioning seems still good enough to me(8-9kg up) to push up, let me know what you guys think?

[Krištof Šajn]

Big push session today. PR on incline DB press as well as on incline plate loaded press, managed to get 3 plates + 2,5kg per side for 7 reps. I am considering switching out dips for a different triceps compound as my third movement as I find it very hard to progress after 2 all out compound movements. I don’t have this problem on my other push variation. Rest of the session went great as well.

89,85 this morning so the weigh is holding which is what I want. I probably won’t push for another 1-2weeks since I got a bit soft after the last increase and I want the weight to settle down before pushing again. The majn focus is training hard af and progressing.

Body is still responding to food very well. I’m burning through meals very fast as I went hypo 2h after my 200 carb post workout. I want to remain sensitive as long as possible.

[Krištof Šajn]

Rest day today. I’m smashed, the performance this week has been nothing but great and I could definitely use a rest day.
Finally broke 90kg this morning so road to 100kg is open now.
Just chill today and reading old training logs and forums on here. So much knowledge and information in the old posts. Push tomorrow and I can’t wait to guve 3 plate machine press a try for the first time, I’m aiming for at least 8 reps.

[Krištof Šajn]

89,7 this morning. The weight is holding nicely, I’m certain that the current calories should push me over 90 pretty soon.
Sleep is amazing atm. It’s probably due to lower stress and not having any caffeine after 2pm.
Big leg session today. I’m going to stick to just 1 set of hip hinge per session as anything more will not see me recover properly. Numbers are flying atm which makes me sooo happy. I believe that the current training intensity is what allows me to push the food so high and keep my appetite on point. Seriously I’ve never trained this hard in my life, this should certainly reflect on the physique as I strip the fat down the next time.

[Krištof Šajn]

Great see to you logging here Jacob , I will for sure follow along. I competed for the first time last year and it was an incredible experience. Wish you all the best!

[Krištof Šajn]

The best push session probably ever went down today. Devolume last week really did me good. All numbers were absolutely flying. I’m talking extra weight or +2 reps on all movements. This absolutely made my day as I just LOVE seeing progress!!

However weight up by 0,7kg this morning putting me at almost 90kg. Big jumps in weight since the food increase on friday but I’m used to this as it always takes skme time for the calories to start doing their job.

Fasted BG yesterday was 4.5 so pretty good for this amount of food.

Today I realized that I was miscalculating my intake a bit. I’m always eating 4 xl eggs(65g) so 260g of eggs total but was counting them as medium ones(50g) across the day this adds up to 2 extra xl eggs so puts my intake at 5400cal which is highest its ever been.

I will continue to push as my bg is still in range, my sleep, appetite and digestion are great and my performance is flying.

Will post todays pics below for you to give me some feedback. I’m curious if this condition isn’t too soft yet. However I’m not scared to get a bit fat this time as I know this is the only way to get some good tisue. I know I can strip off the fat with a mini cut easily.

[Krištof Šajn]

Great start of the week

Woke up at 89,05kg well rested and ready to go back to full volume sessions. Pull was on the menu and it went amazing, back is fried!

SA hammer strength pulldown 8/12
CS smith upper back row 10/15
SA cable row 10/13
Dual cable pullover 12/15
Dc stretch
Lying rear delt face pull 13/17
Sitting DB curl 9/11 + drop
Sitting hammer curl 8/12
Rope crunches 15/14/13

I will try making some homemade rice crispy treats today, recipe seems pretty easy, hope they will turn out good.

[Krištof Šajn]

Much needed rest day today.
20min on the bike boxed off first thing in the morning as always.
88,3 this morning, slightly down but the amount of food right now should see me get to at least 90kg before another increase.
However appetite is no problem especially on rest days, I’m hungry all day. Excited for tomorrow as it’s pull on the menu.

[Krištof Šajn]

Devolume legs today

Double band V squat 16x
RDL 12x
Leg press 16x
Lying ham curl 10x
Leg extension 14x
Adductor 12/16
Smith calf raise 6/7/12,
1. And 2. Set were DC sets
Leg raise 11/10/11/15

Weight finally up, 88,65 this morning. To be honest I’m fucked after todays leg session, volume I know is very low but even 1 all out set completely buries me. Another 2 devolume sessions next week at least probably.

I was checking out log book before prep(10 months ago) and the numbers I’m hitting now are either same or higher and my form is way better than it was then + I’m 10kg lighter

[Krištof Šajn]

Update time
Devolume push today, felt great and hit some good numbers.

88,05 this morning. Yesterday I increased the food on both training and non training days. I will get this scale to move even if I have to get 6k cals in 😂

TD DIET

M1
4 Whole eggs
100g Whites
120g oats
50g berries

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

INTRA
50g CDX
20g EAA
5g Creatine

M3 Post
40g Whey iso
200g carbs (cereal, cor, toast, jam…)

M4
114g chicken(cooked)
150g rice
10g carbs veg(carrots+green beans)

M5
114g chicken(cooked)
100g rice
10g carbs veg(carrots+green beans)
20g Almond butter

M6
4 Whole eggs
100g Whites
120g oats
50g berries

311p 777c 84f

This goes in very easy, still hungry for every meal. Hope the weight will move now as this is quite a high amount of food for my body weight.

[Krištof Šajn]

Rest day today, very much needed.
I don’t know how but my weight dropped today again after deload session and a food increase. Hunger yesterday was through the roof and todays weight drop I believe is a sign that the body needs even more food since I’m burning through everything. I need to get this scale to move so tomorrow food is going up again. This will put me at an all time highest food intake and I’m 10kg lighter than last time. This should be fun!