[Krištof Šajn]

can get away with? its an ABSOLUTE MUST to get a little soft if you want to get big big

Alright! Thanks and sorry for posting unrelated question, won’t happen again😀

[Krištof Šajn]

Sergio, its not new muscle for me , and its not close to my heaviest weight. Hitting new weights for the first time, you will be soft , the first time i got to 210 ever , i was soft , dont worry, and dont think about anyone elses process, for you, the goal is get to 215 as tidy as you can and then actually get lean, as if your soft after 10 pounds, you didnt start lean . So get to 215 then tidy back to 185 and them take your time going back to 215

Hey Jordan do you believe that a beginner who never packed on some serious muscle can get away with getting a touch softer in order to build some real size as opposed to someone advanced who has already reached high level of muscularity.

[Krištof Šajn]

Update a little earlier today.

Morning weight down a bit at 87,10kg. Managed to stick to the routine, got up at 6 did my cardio, ate meal 1 at 7:30 and trained after second meal.

I decided to try doing back and chest in the same session today, so basically an upper body workout. I didn’t go well. I managed to do my chest, shoulder and tricep work and hit some great numbers, but when it got to back I was just fried from all the push work and just could not concentrate on the further movements. However I did some lat and upper back work and it just didn’t feel right. Long story short I was almost 2 hours in so decided to do some extra triceps and abs work and call it a day. I added 20g of carbs to my pw meal as I was moving more than usual and also the session was longer. Getting up in the morning earlier bring on a lot more steps throughout the day.

So the plan further is to not go to upper lower split but to continue my PPL rotation with one more leg day. This will look like hitting every muscle group once every 5 days. So the split will be.

Legs/Push/Pull/off/Legs/Push/off/Pull/Push/Legs/off/Push/Pull/Off/Legs…

I really like this split and am really looking forward to the results. The diet will be adjusted as needed. I will also add a second leg rotation in just so my lifst won’t stal.

[Krištof Šajn]

Happy monday everyone. Productive start to the week. I managed to get to bed a little over 10pm and got up at 6am this morning and I loved it. I will stick to this routine further on. 87,25kg this morning so weight back up. Fasted BG 4.3 so everything is in good range to push food and training harder!

Legs done early today and it was brutal. Switched smith squats with double banded v squat, way better quad connection and no lower back pain. I only performed one set on the first movement as I will hit legs again on Friday rest of the session remained the same. Smashed all the numbers which always makes my day.

The split this week will be
Legs, Push, Pull, Off, Lower, Upper, Off
Hitting each muscle group twice. This should see some good results I judt have to managed recovery well, otherwise I will go back to hitting legs once a week.

[Krištof Šajn]

Rest day update.

Weight is coming back up, 86,55kg today. I was checking my weekly average steps and the came up quite a bit, will try to keep them slightly down.

I’m changing my daily routine with tomorrow since I believe it’s not the best atm. I’m getting up at 5:30-6am tomorrow and getting to bed no later than 10pm. Macros will be slightly adjusted due to training after meal 2 so a little more fats will be incorporated.

Some update pics from yesterday:

[Krištof Šajn]

Happy saturday everyone. I woke up this morning at 86,2kg which is a 1,5kg drop from yesterday. Not really sure why but yesterday I was slightly more active and also went to sleep a bit later because I went to the friends birthday, didn’t have anything off plan just some sparkling water. Maybe I was a little dehydrated this morning but not sure since I never drink anything past 10PM. Weight will come back up that’s no worries.

However Pull B on the menu today and it went great. I skipped the cardio this morning since I was very tired yesterday and a good 8h of sleep were needed badly. I will match the expanditure through the day by doing about 3k more steps. I know this isn’t needed but my OCD is kicking in hard when it comes to those sort of things. I did some posing after workout and all I can say I’m happy with the look. Will post the pics tomorrow.

High day today and the body is burning through the food, just ate 125g of carbs and 30g protein meal and the body is starving 2h later. I guess this is the sign to keep feeding it.

[Krištof Šajn]

Thanks for such a fast replies everyone.

I guess you are right, why fix it if it’s not broken.

I was just curious if I could get even more growth from increasing frequency, but It kinda makes more sense to focus more on my week parts. In my case this would be my back, my lats need to get a lot bigger.

Peter here are some latest pictures. Currently 12 weeks post show.

Ok so looking at your physique I do feel putting more emphasis on legs would be beneficial to balance the upper TBH.

a second leg day would be beneficial for sure – potentially increasing the working volume of your leg training may help also if you have been training as you are for a year plus and they are not progressing as other parts are.

[/quote]
Thanks for replying Peter. Based on my physique would you say my upper body is more developed than my legs? I always thought the opposite, but if you says so I guess you are right.

[Krištof Šajn]

Friday update.

Rough day today. Had the worst sleep today, only 7h in bed and waking up constantly. Morning weight up again at 87,40kg. Ok but I didn’t go to the toilet as I was in a rush. Still managed to do my cardio which is good.

Push on the menu and main movements were flying. I left it all on the gym floor and I’m feeling it right now. Steps are also high today and they will be even higher since I’m still at work. I’m going hypo in between meals, my body is really burning through food.

Going on a friend birthday party after work. Will probably have a meal off, not sure yet but I know it will be well used.

[Krištof Šajn]

Rest day today. Weight up again at 87,25kg. I guess it took some time for the body to start using the food and grow since I have not changed my diet for more than 2 weeks now. I’m all for it.

Legs are still not recovered, especially hams and adductors so I will stay with only one leg day a week and focus on push and pull days. This week I will maybe resuce the cardio sessions and replace that cal burn with more steps. 6x a week migh be a little much since the weight session require so much to recover from.

[Krištof Šajn]

Hey Kuba I have a question.

Would there be a benefit to keeping insulin sensitivity high and going pro-fat first meal in the morning despite the carbs being high for the rest of the day(aprox. 800g). In this scenario I would be training after meal 2 which would of course contain carbs.

I read a lot of jordans old journals and he always kept his carbs away from the first meal, but also said that this is his personal preference.

Thanks in advance

Having one meal pro fat doesn’t have any benefits as far insulin sensitivity goes, your total calories, carbs, body comp, training sleep etc all these contribute more to sensitivity / resistance.

If anything having more carbs across less servings would drive insulin resistance over time as your body has to produce more insulin in one go to process higher feeding

Jordan did this as a preference not to keep sensitive. [/quote]

Hey Kuba. Thanks for the answer. I guess I’m doing everything right than with distributing carbs across all 6 meals.

I will however start leaving carbs out of the first two meals on the rest days. If it won’t benefit in term of insulin sensitivity it will definitely give my digestive strack a little break.[/quote]

Just one thing to consider is that It may not give your digestive track that much of a break if you are putting more stress on it via having bigger meals later in the day [/quote]
Alright Kuba, thanks for advice. I will stick to my usual set up and spred the carbs equally across all the meals as I was always doing. Why fix it if it’s not broken I guess.

Thanks again

[Krištof Šajn]

Hey Kuba I have a question.

Would there be a benefit to keeping insulin sensitivity high and going pro-fat first meal in the morning despite the carbs being high for the rest of the day(aprox. 800g). In this scenario I would be training after meal 2 which would of course contain carbs.

I read a lot of jordans old journals and he always kept his carbs away from the first meal, but also said that this is his personal preference.

Thanks in advance

Having one meal pro fat doesn’t have any benefits as far insulin sensitivity goes, your total calories, carbs, body comp, training sleep etc all these contribute more to sensitivity / resistance.

If anything having more carbs across less servings would drive insulin resistance over time as your body has to produce more insulin in one go to process higher feeding

Jordan did this as a preference not to keep sensitive. [/quote]
Hey Kuba. Thanks for the answer. I guess I’m doing everything right than with distributing carbs across all 6 meals.

I will however start leaving carbs out of the first two meals on the rest days. If it won’t benefit in term of insulin sensitivity it will definitely give my digestive strack a little break.

[Krištof Šajn]

Mid week update

Finally crached 87kg this morning weighing in at 87,10. Cardio has been hard for the last two days since my legs especially glutes are so fatigued that pushing the bike is a real struggle. But I feel like cardio + stretching helps me with recovery.

Pull on the menu today. Session went well except for the smith row. Lower back was still fatigued from RDLs and this has happened for the second time now. I’m switching the row put for something supported to keep my lower back out.

High day today with a slight adjustment. I took out 40g pf carbs and replace them with 15g of fat in my last meal because the 130g of carbs with no fat in the last meal digested too fast during the night and I was waking up in the middle of the night starving. This change should sort that out l, I also replaced COR wirt oats for even slower digestion.

[Krištof Šajn]

Hey Kuba I have a question.

Would there be a benefit to keeping insulin sensitivity high and going pro-fat first meal in the morning despite the carbs being high for the rest of the day(aprox. 800g). In this scenario I would be training after meal 2 which would of course contain carbs.

I read a lot of jordans old journals and he always kept his carbs away from the first meal, but also said that this is his personal preference.

Thanks in advance

[Krištof Šajn]

Based on all the info you provided, unless your legs have now become your lagging body part in comparison to upper..

If anything it sounds to me like you’d need to reduce leg volume for the sake of better recovery and more room for improvement on upper

Hey Michaela thanks for reply. My legs usually take about 4-5 days to completely recover, but this doesn’t really bother me since I only hit them once a week.
Do you think 4-5 days is too much and I should reduce the volume?

[Krištof Šajn]

86,75 kg today. Push session on the menu and it was a good one. Progression taken across almost the entire session which always makes my day.

DB shoulder press 9/12

Incline smith press 7/11

Close grip smith press 10/12+4

Y raise 11/15+5

Cable peck deck 12/13+3

Chest supported DB laterals 10/12 + drop

Close bar overhead extension 12/15 + rope pushdown 7

DB crunches 17/12 + Leg raise 12/11

My glutes took a beating on the RDLs. Went for slightly more knee band and the stimulus is totally different. It’s really cool how you can change the tension on a muscle with just a slight form change.

Hunger is through the roof today. I’m considering adding some fats and lowering carbs on the hugh days just to slow the things down a bit.