Krištof Šajn
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Rest of the pics. @kristof.sajn on instagram
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End of the week update. Morning weight 83.25kg. Exactly 3 weeks post show today and I feel like I’m in a good spot to push further. Great pull session today, mood wasn’t the best but still managed to hit great numbers. Took some posing pics today which I will post below, I can say I’m happy with the current look. Plan stays the same heading into the next week.
@kristof.sajn on instagram
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Friday update. Morning weight 83,3kg. Push on the menu today. Session went just amazing, didn’t progress my shiukder press but other than that energy was just amazing as well as mind to muscle connection. I improved technique on some lifts so everything is in place now to really start pushing. Now just afternoon shift and the day will be complete!
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Rest day today. Weight was up this morning 83.75kg but expected after hard leg workout. Low day today. Just work and steps fo the rest of the day. Push tomorrow can’t wait to smash it!!
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Update time. It’s wednesday my favorite day since it’s leg day! Amazing session today beat almost all the numbers and matched last week ones on some of the movements. Overall very happy with session, I’m totally smashed which is exactly what I’m about.
Morning weight 83.15kg so still holding nice. -
Grest Pull session today. Hit some great numbers which always gets me happy for a whole day. High day today, 725 carbs going in easy.
Morning weight at 83.20kg. Took some pictures this morning just to see where I’m at conditioning wise. I’m happy with the current look so things are going as planned.
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Push session to start the week as always. Great session overall, took progression on everything while keeping form and tempo all in check. Morning weight 83.35kg after rest day yesterday. I added 25g of carbs to the diet today on my medium and high days only and decreased steps by a thousand since the weight stayed relatively the same for more than a week.
Diet plan:
Low day: 240 P 300C 51F, roughly 3000kcal
Medium day: 225P 525C 28F, roughly 3750kcal
High day: 195P 725C 0F, roughly 4050kcalMacros are all net macros thats why the calories are a bit higher.
Output currently at 12k steps, 3k of which are done fasted in the morning.
Looking to gain aprox 0,5kg a week max and slowly build up from here!
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Rest day today. Woke up at 82.90kg, a little lower weigh in today which is unexpected after 700g of carbs high day yesterday. I will most likely run the same diet setup for one more week and than make a slight increase. I’m about 1kg up from my stage weight which I think is a good start point to push from. Steps are currently at 13k a day, I’m thinking of reducing them slightly but not quite decited yet. Will make some physique pics tomorrow and assess from there on.
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Last session of the week today. Grest Pull workout in the books, really focusing on the form and moving lighter weight. Morning weight 83.05kg, so pretty much holding this weight for the while week.
Digestion has been really good despite having a hugh carb day today which is great. Still very hungry in between meals also. Based on tomorrow look and weught I will assess and set the plan for next week, but the things will most likely remain the same.
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Friday update time. Great push session in the books. Progressed or either hold the numbers on all the lifts which makes me extremely happy since my strength during prep has suffered the most on my pressing movements. Morning weight slightly up 83.35kg but pretty normal for me after rest day. Blood glucose in good range 4.4 this morning. Things are moving very good and I will continue to make sure it stays this way!
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Rest day today. Legs are smashed after yesterday but nothing like last week. I uctually felt very hungry today, food is not very low but I really want to remain sensitive and being hungry I guess means my bodys uptake of food is high which is great.
Morning weight was 83.05kg today. Hovering around this weight for about a week now. Will wait until sunday and than look at the average and possibly increase the food just a little bit. -
Wednesday update. Woke up at 83.15lg after a high day yesterday. Blood glucose still in range measuring at 4.5.
Amazing leg session today, took progression on everything with great tempo and control. It really feels good to be able to really smash my legs. Well needed rest day tomorrow.
Full leg session:
Super squat 2x
RDL 2x
Leg press 2x, 2s hold in the hole on the first set
Lying ham curl 1x
Leg extension 1x
Adductor machine 2x
Calf reises 3x -
A little late with the update today. Very busy day at work but still nothing that would impact things that have to be done.
Morning weight 83.05kg. High day today of 700g of carbs, no added fat and slighly lower protein. Grest pull session wrapped up. Still trying out some different grips on rows and pulldows just to find what feels the best for me and I can progress over the time. Legs on the menu tomorrow. Will repeat the same session as last week. Hopefully my body will not need a week to recover from it like it did this week, but again this was probably due to not training them for 9 days.
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Push session to start the week. Managed to match the reps and progress some movements. Volume still low but will probably add one set for chest on my next friday session.
Bodyweight slightly up at 83.15kg. Hunger is still there all the time but no worries at all I’m just enjoying the process. High day tomorrow along with high day so looking forward to it!
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Rest day today. Morning weight again at 82.80kg which is exactly where I want to be. Will run the same diet for one more week and possibly increase it slightly after that. Sleep has been amazing, getting 8-9 great hours a night which is not what I expected as I heard that the sleep should be suffering during and after prep but again I won’t complain. Push session tomorrow really looking forward to it.
