[Krištof Šajn]

Week 10 of the offseason wrapped up.

Currently sitting at 86kg, so about 3,5kg above stage weight. Condition is still respectable I believe, and the food is in a good spot. Training this week went amazing, so we move on. I switched second pull and push session since my back wasn’t recovered and it was definitely the right move. Food is going in nicely, digestion is good and the sleep is on point. Pics are attached below.

The weight has actually dropped after yesterdays christmas meal which sucks, I really should have eaten more. I enjoyed two home made burgers which digested surprisingly well, I’m considering incorporating some kind of different meal more often. It shouldn’t be a problem if the macros are matched.

@kristof.sajn on IG

[Krištof Šajn]

Christmas update

Woke up at 86,15kg so the weight is still holding over 86. Just under 7 hours of sleep today so slightly less than usual but had to go to work early so no other option. Chest and triceps are pretty sore from yesterday but all good since the oush session yesterday was outstanding.

Pull session went great in terms of performance and progression was taken. Went slightly hypo at the start of the session since my preworkout was 2h before but intra carbs took care of that thankfully.

Christmas eve plan for today is to switch chicken and rice from meal 5 for home made burgers with the family. The meal is still macro tracked so it’s basically the same meal just more fat and less carbs, calories still remain the same. So we are pretty much on plan which is what makes me happy. Looking forward to it!

[Krištof Šajn]

Friday update.

Woke up feeling surprisingly recovered but played it safe and went for a push session instead of pull and it was definitely the right move. This was by far the best push session in a long time. I felt amazing and the weights were absolutely flying this uctually made my week.

Weight is still holding at 86,20kg which is great. Pull on the menu tomorrow and a high day. Meal 5 or 6 will be switched with hkme made burgers for Christmas dinner with the family. It’s been a long time since we ate together. The rest of the day stays the same.

[Krištof Šajn]

Hey guys an update after a couple of days. Currently resting after a hard leg session yesterday. I can’t remember the last time I was this smashed, even my back is destroyed after RDLs. I honestly think I will have to change my split because there is no way I’m able to train pull tomorrow.

Changes to the diet were made this week. I added 50g of carbs on High days, 25g of carbs on Medium day and 12g of fat on Low days. I was holding weight on this intake for the whole week but today weight skyrocketed up to 86,5 kg. The same thing happend last time when my weight went up by 1kg all of the sudden. I’m happy since my weight does need to increase and I’m still holding reasonable condition.

Other things were all right this week, my push session however did not progressed as I wanted but it is what it is, we will be better next time.

[Krištof Šajn]

Hey guys I’m back.

I’ve had some problems with the app but everything sorted now so we are good!

Rest of the week went well, devolume sessions are done so full send tomorrow! Can’t wait to go to the gym! Plan for the next week is to go back to the usual volume and increase the food since I’ve stayed the same weight all week (only 0,1kg up on average) despite deloading and keeping food and expenditure the same.

Rest day today, plan is to go to bed at 10pm since I have to work early tomorrow. I will attach some pics from this weeks check in down below.

@kristof.sajn on IG

[Krištof Šajn]

It’s wednesday again which means LEGS on the menu. Was so hyped this week to try out the new leg press that my gym got. And I must say I’m more than pleased. The machine is so mych better than the last one, the pad is also wider and bigger which allows me to bias my glutes also. Original plan was to only do one set for quads since it’s deload week but I couldn’t help myself and went for another glute biased set. I tooke out the intensifiers and reduced the volume on other movements so the recovery should be on point. High day today is more than needed since my weight dropped again down to 85,25kg, but I believe this is due to more toilet trips since my digestion has not been on point for about 2 days now. It must be the egg whites, I really need to reduce them.

[Krištof Šajn]

Another good day today. Morning weight slightly down to 85,50kg but it’s all good. I felt like I dropped lot of water over the night since I was quite dry and sharp in the morning which is unexpected considering I put down 800g od carbs and slept for only 7 hours. Trying my best to get the best routine as possible but sometimes the work just gets in the way and I have to adjust.

Overall great Push A devolme session today. Will run the devolume sessions until next week when I should be ready to push again. Legs tomorrow can’t wait to give a new leg press a ride.

I’ve also got myself some ALA and Chromium picolinate which I’m considering using on high days before my last meal. I would also use them with my meal 1 but this is my pre workout meal and I don’t want them to negatively ipact my session. I don’t really think that I need a GDA yet but they were pretty cheap so why not give them a try.

[Krištof Šajn]

First day of the Deload in the books.

Full session:
Standing single pulldown: 1x
Smith row: 1x
Low single supported pull: 1x
Dual rope pullover: 2x
Rear delt face supported pull: 2x
45 degree lying DB curl: 2x+drop
45 degree lying hammer curl: 2x+drop

Volume cut in half on the first main movements, rest pauses were also removed only drops on the bicep movements which won’t hinder recovery at all. Food stayed the same so high day 3x a week. Cardio still in just for mental purpose and a good start to the day. Morning weight 85,80kg, BG at 4.7 which is still in good range. Deloads suck to be honest but they are for sure needed.

[Krištof Šajn]

Rest day on the cards today. Well needed after a very busy week. Morning weight 85,65kg. On average I’m up 0,4kg this week which is finally a good rate of gain. Deload is for sure starting tomorrow since I do not think I will make it through another week without some sort of regresion on my lifts. Volume will me cut in half and I will eliminate all the drop and rest pause sets that I was doing. I believe I cought this deload just at the right time and will make the most out of it. I’m a bit disappointed though since we got a new leg press over at the gym and I was really looking forward to smashing the leg session next week, but 1 set on it will have to do for this week.
I also compared some pictures from one week post show(left one) with this weeks ones(right one) and I believe I’m in a pretty good condition considering I’m more than 3 kg up. Things are going good!!

[Krištof Šajn]

Last session of the week today and I really am smashed. Push on the cards today and I just felt tired during the session and the drive just wasn’t there. 7 weeks of pushing got me tired and I expected it so next week a deload is needed for sure. Will keep the food at the same level probably since my weight today was 85,85kg and the weight is climbing up slowly which is great. I hate deloads but I know they are needed so we will do so.
This weeks progress pics below.

@kristof.sajn on IG

[Krištof Šajn]

Friday update.
Still pretty smashed after Wednesdays leg session, RDLs really got me and I felt it during todays Pull session. I feel like a devolume week will be needed next week very likely. Morning weight up again at 85,75kg. Weight is slowly climbing up wich is exactly what I want.
Pull on the menu today. Didn’t go for any load progression since I wasn’t recovered as I would want to be, reps were either matched or progressed which is also a win for me. Now onto my shit at the gym reception until 10pm but tomorrow I’m not working in the morning so the rest will be on point. Overall a good day.

[Krištof Šajn]

Rest day on the cards today. Well needed after yesterdays leg session, haven’t been this smashed in a long time. RDLs really got me, my back is fried. I hope it recovers for tomorrows Pull session.

Morning weight up finally at 85,65kg. Low day today to reset and get some good fats in. Tomorrow High day again so the carbs wil be going in. Body is burning through food as I uctually went hypo yesterday while getting my steps on the treadmill in.

I’m starting to advertise my online coaching more since I’m confident enough that I can start and male some good results. I know it will be hard getting clients at first but I’ll do my best. If anyone has any advice please be welcome to share it!

@kristof.sajn on IG

[Krištof Šajn]

Wednesday is here which means leg day. No hack squat or leg press today since my gym sold them, thankfully they will soon be replaced. I replaced hack squat with smith squat and leg press with banded super squat, crazy tension and my legs were fried. Overall great workout.
High day today so the carbs are going in, 85,40kg this morning which is nothing crazy but looks I’m on the right path. No cardio today just 30min fasted walk.

[Krištof Šajn]

Tuesday update

Weighted in at exact same weight today as yesterday after 800 carbs, I expected to be up but I will take it. Sleep was a but poor today but still managed to smash my push session. All the movements went great except for Y raise where I felt quite uncomfortable pain in my shoulder so I dropped the weight and went for 2 higher rep sets.

I really nailed my meal timing along with my intra workout carbs and EAAs so I’m hungry after workout and the body us ready to uptake nutrients which feels great.

Just some client training in the evening and the day will be wrapped up.

[Krištof Šajn]

8th week post show starts today.

Morning weight: 85,20kg

Diet changes (direct macros):

HIGH DAY(Legs and Pull): 200p 800c 0 added fat, roughly 4500kcal

MEDIUM DAY(Push): 230p 575c 30 added fat, roughly 4100kcal

LOW DAY(Rest): 240p 300c 60 added fat, roughly 3200kcal

Added 50g of carbs on my high and 25g on my medium day. Also increase EAA to 20g just to maximize MPS.
Split changes:

Pull, Push, Legs, Rest, Pull, Push, Rest

Switched push and pull session just so the high days are at least one day apart.

No changes to output, still on 20min fasted cardio 6x a week along with 9k steps.

I feel like this setup should see me start gaining, if not I will increase food further.