Krištof Šajn
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Rest day today. Weight dropped to 88kg over the night. Finally. Had a morning PT session and now just steps and chill for the rest of the day. Will post some update pictures later in the day when the light outside will get better.
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Week almost finished. Last session of the week, pull as usual. Session went great, I really can not be more happy in terms of performance.
When it comes to the diet things aren’t moving as they were before. Weight hasn’t changed as I would want to so that means another drop in calories. I dropped 400kcal from carbs which puts me now on 2400kcal on training day. Not a lot I know but it’s neccessary!
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Birthday check in at one day out
Leaving shortly for the 5/6 hour drive down, plan today is:
Total water 4 L
Salt 6g
Low salt 3 g
– meal 1 150g berries
100g cream of rice 40 iso whey
30g dark choc
– meal 2 125g chicken 100g rice 100g avocado
– Meal 3 125 g steak 20g dark chic 600g potaotes 100g pineapple
– Meal 4 100g rice 150g banana 125g chicken 20g dark choc
– Meal 5 125g chicken 50g avocado 100g rice 100g pineapple
100g banana
– Meal 6 30g iso 100g Cor 100g banana 30g dark chocolate
Excitement through the roof
Good luck tomorrow and happy birthday!!
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Regular friday update. Morning weight slightly up at 88.5kg. I think it’s time to drop the hammer since I do not have a lot time left to get in shape. Will talk to my coach and make adjustments further. In terms of performance numbers are great, still holding on everything and even progressing on some movements which is great! However I’m competely smashed since legs on wednesday my legs hurt so much that it’s hard to walk but I guess this means I’m training hard.
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Rest day today. Woke up at 88.25kg. Weight is slowly going down which is good. Hunger is starting to kick since calories are at 2300kcal today. Nothing other to report so we continue with no changes!
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It’s wednesday which means leg day!
Great session overall I gave a hack squat a run today and it felt great. I only do legs once a week so I need to make sure that I make every session count. I’m going to chill for the rest of the day since I’m absolutely smashed.Morning weight was 88.40kg. Of the trend of weight loss will not continue I will push harder. But for now same plan for the rest of the week!
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One of the best pull sessions in a long time today. My back is completely done and it feels amazing. Woke up at 88.65 kg. Regular diet today so aprox. 2800kcal.
I will see how the body will respond to lower food and push harder if needed since 7 weeks will go by very fast.
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Great push session today. Felt really good and hit some good numbers. Morning weight was 89.25kg so nice spot to push the diet again.
However some important news today. I just got informed that my show is happening a week prior and they also changed location. So new date of the competition is october 15. This does not really change anything since my goal was to be ready early.
I guess we are 7 weeks out. Letsgoo!
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Last day of the diet break. Weight slightly up today but nothing crazy. Tomorrow we start to push again!
Some pictures from today
@kristof.sajn on Instagram
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Update time. Woke up at 88.65kg. Quite a low weigh in considering still eating at meintenance. I started adding low salt to my meals for extra potassium since I don’t really get a lot of it from food. Pull session today felt good. I started warming up on SLDL but when I pulled 160kg my lower back started to hurt (it’s been hurting me all week) so I switched to barbell row to put less loading on my lower back. Rest of the session went well.
Plan is to run aprox. 3k cals tomorrow on a rest day and than back the callries down on monday when I will be 8 weeks out. Still no information about the show actually happening but regardless of that I will get in shape and try a show 2 weeks earlier in another country just to experience stepping on stage.
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Good push session today. Managed to progress some lifts and hold the numbers on others. Morning weight came up to 89.05kg which is quite a standard that I’m seeing after my rest days. 3 days left of a diet break and than back to pushing.
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Man you look great. Good luck at your show!
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First rest day of the week. Well needed after yesterday leg session. Morning weight came down a bit, 88.85kg. Meintenance calories today and just steps. Next week after the diet break I will go straight back to the macros from previous week which should put me back in a deficit. In terms of cardio I will probably wait with my bike in the morning and rather do more steps to keep the expanditure up since I feel better that way.
@kristof.sajn on Instagram
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Update time. Morning weight came up to 89.05kg, not so surprising since I went to sleep to soon after eating and was still feeling full which I hate before bed. Today I’ve had one of the best sessions in a very very long time. It just felt amazing, numbers moved up and I pushed it all the way there. Tomorrow I’m probably gonna be dead but it was well worth it. If the weight won’t come down tomorrow I will go back to my previous calories and start diging again.
@kristof.sajn on instagram
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Morning weight today dropped to 88.20kg so new low weight this prep. I guess mostly water weight and reduction in stress because of the calorie increase. Today was a pull session day so I added another 50 carbs in. Session went well, managed to hold all the numbers and even progress some of them. Things are moving good. Leg day tomorrow!
