Krištof Šajn
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98,2 again this morning. Weight is holding.
Brutal brutal leg day today. I was absolutely buried at the end but VERY much worth it.
PBs taken on every single set, even double PBs on some sets. Just awesome. Hit 7+1/2 pps for 21 reps on my third leg press set which is huge for me.Leg press(banded) x14/x9
Leg press(no bands) x21
Standing ham curl x9/x13
DB Split squat x12
Hypers x10/x12
Leg extension x19
Smith hip thrust x9/x15
Standing Calf raise, paused x9/x13
Leg raise x17/x14/x19Huge day of training, I’m absolutely smashed can’t imagine how tomorrow will feel but thank god its rest day tomorrow. I’ll probably glue myself to a couch.
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Rough night of sleep today, I’m feeling quite fatigued but I’m not fucked fucked yet as Jordan and Corinne would say so cracking on. Will hit legs tomorrow and see how smashed I’ll feel after
In for Pull today, hit a 4 rep PB on stiff legs. Can’t remember the last time I did a 4 rep set, I really prefer doing atleast 6+ repers but the form was good today so I’ll take this set as a W.
Rest of the session also went wery well, progressed all the sets and even taken some double PBs.
Very productive session!98,2 this morning, weight is not really moving. Will wait couple more days before bumping food up.
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Another epic day of progress today
In for Push A
Low incline smith 2x
V Squat shoulder press 2x
Dip 2x
DB laterals 2x+drop
Cable peck deck 2x
Y raise 2x
SA overhead ext 2x
DB preacher 2x
SA behind Hammer curl 2x
Leg raise 3xSwitched out close grip DB press back to dips as I maxed out the DBs and I don’t want to be doing 15+ rep sets. Swapping back to dips after 3 months was a great move, beat my previous 8x 45kg with a new PB of 8x 50kg with better form. Huge huge W for me.
Just abosolutely amazing -
Sunday rest day today, 98,05 kg this morning.
Got very solid 9h of sleep in and I don’t feel as smashed after legs yesterday. Still sore but nothing compared to last time.
Had my last day at work yesterday as I’m starting college first of October. Can’t wait to change gym as I’ve pretty much maxed out all of the machines at our small gym.
Shoud be an awesome journey going forward. -
Wrapping the week up with a nasty leg day. Beat my all time smith squat PB from last session which honestly made my week. Soooo happy!!
Rest of the session was also absolutely flying. Very hard sets but progress taken on all of them so I can call it a big W.Smith squat x9/x14
Lying ham curl x9/x13
SL leg press x8/x12
Banded V squat good morning x9/x14
Leg extension x14
Adductor x16+1 x8+1
Seated calf raise x11/x15
Rope crunches x18/x13/x12Weight dropped this morning down to 97,75 kg which sucks. I have to less for sure, will try to keep steps around 10k or pull some of my cardio out otherwise.
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98,45 kg today
Epic Pull day in the books.
High rep PB on stiff legs, 152 for 13 very solid reps, could probably have taken another one but form would go ti shit and I don’t want that. All other lifts were also progressed, I’m using weights I have never touched before with solid control and great muscle connection. Did only one set of lower back loading as I’m squating tomorrow and 2 sets would be too much. SO I opted for an extra set of lat work which I believe are lacking the most.Stiff legs x13
Neutral cable row x9/x14
Upper back cable row x9/x12
Single arm pullover x8/x14
Chest supported DB row x12/x15
DC row x13
Smith Shrug x13/x16
Reverse peck deck x13/x17
DB crunch x13/x8/x11Did some posing post workout. First round was feeling awesome but my dumb ass forgot to press record so had to do it again and I was fading a bit as the workout really killed me. Still happy with shots, I feel like there is some more room to push especially the performance being so great.
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97,9kg this morning
Well deserved day of rest for me. Chest and delts are feeling sore but nothing crazy, legs however are still toasted but I’m sure they will be good to be hit again on saturday, I mean they have no other choice.
Today was a very stress free day and it felt awesome. No work or tasks to do just chilling and doing the usual cardio and steps. Food going in super easy so no further changes.
Current rest day macros are 332p 534c 58f.
Looking forward to tomorrows pull should be an awesome session as always!
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Another solid day of training in the book.
Push B was on the menu, to be honest I was thinking about resting today as the fatigue is just sooo high. But I quickly reminded myself that I’m not a pussy and went in killed the session and hit huge all time PBs.
Leg day smashed me hard yesterday and I also did pull the day before. Definitely resting tomorrow and doing fuck all all day.
98,1 this morning. To bi hinest I’m feeling a bit soft and uncomfortable but until my progress in the gymis flying so much I’m not backing out.
100kg fasted will be reached. -
Oh man what an epic day of training today. Decided not to change the split and continue riding 3 on 1 off 2 on 1 off split. I was planning to rest as it would most likely benefit me today but I just love to train so much, so I went in and hit a nasty leg session.
5 sets of quads, 4 sets of hams, 2 sets of glutes, 2 sets of calves and some ab work at the end.
Hit an all time PB of 23x 7+1/4 pps on the back off leg press set. This was true torture, almost 2 minute long set. Just awesome.
Lower back was fatigued from stiff legs yesterday and it made taking a PB on hypers were hard today, still managed to do it though.
Rest of the session also went well, but was running on nothing by the end of it. 13 sets doesn’t sound like a lot but it sure was.
Also met up with a friend today for a meal post training. He has been inviting me constantly for the last 6 months so I had to go. Got some fried chicken fingers and some fries as this was the cleanest thing on the menu. Portion was small and I also didn’t finish the fries. I always get anxious when I go out to a restaurant to eat, especially when they serve more fatty foods as I just can not estimate calories in that so I rather under eat. I’m sure I could have had more as I was ravenous 2h later but at least my mind is at peace.
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Solid day of progress today.
In for a Pull session.
Stiff legs x8
T Bars x6/x11
SA cable row x9/x12
D handle upper back row x9/x13
Neutral pulldown x9/x12
CS smith row x9/x14
BB shrug x9/x15
Rear delt cable fly x12/x10
DB crunches x9/x10/x10Stiff legs went very well. Took a PB but looking back still some form corrections needed.
Also smashed every other lift which is awesome. I’m pretty much stacking almost every cable machine here at our gym.
Looking forward to switching gym in about 3 weeks as I start my first year at university and will move.
Can’t wait to train in a real bodybuilding gym!! -
Resting today, still super smashed. Those V squat banded good mornings fucked my hams up real good.
I’m considering rearranging my split to Push Pull off Legs off from my current 3 on 1 off 2 on 1 off. Feel like the recovery will be much better that way and I won’t feel super smashed all the time.
97,35 today, food going in very easy, hunger is still there in between all the meals. Push up continues.
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Saturday update
Weight dropped again today so I will take this as a sign to increse food from here on.200cals added around workout on TD, and 1 piece of toast added to my rest day meal 1. I would bump up my rest day food more but I also decided to cut my steps down to 10k from about 12k that I’m averaging now. I try to do less but I really like being active in between meals but I feel like it’s not necessary as I’m also doing cardio daily.
This should be about 500 cals added to both days combined.
Big push session done today. I felt very fatigued from legs yesterday. My legs haven’t been this sore in a long time, it hurts to go to the toilet but at least I know I smashed them.
Still progressed on every set today so a big W in my books. -
Epic epic day leg day today. Hit an all time PB on smith squat despite one of the worst nights of sleep in a while. 3 +1/4 pps for 9 very clean reps. It’s not a lot compared to what some other people lift but for a natural like me it’s so awesome and really means a lot to me.
Smith squat x9/x14
Lying ham curl x9/x12
SL leg press x9/x12
V squat good morning x8/x12
Leg extension x13
Adductor x17/x9+1
Seated smith calf raise x11/x14
Dual rope cruches x16/x12x10Weighted in less than yesterday and also didn’t go to the toilet in the am so the high weigh ins from previous days were probably just due to difference in sweat levels.
Days like this are what I love about bodybuilding so much!
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Thank god it’s rest day today. Pull really smashed me yesterday, even my middle back feels sore which doesn’t happen often. I say job well done!
Up in weight again this morning, 97,7 kg. Gained almost a kilo this week with last plan adjustment made 3 weeks ago. I can only point out to the change in weather last week, temperature dropped about 10 degrees and I’m sweating less.
I will continue to ride this plan out and assess accordingly. But I’m sure I can push further as my cals are no where near maxed out and I’m absolutely flying in the gym. -
Very solid pull session today. Had to switch the order of some movements as the machines were taken but still managed to get everything in and smash all the sets.
Hit an new stiff leg PB, 4pps for 7 but looking back at it the form could be better. Last time I did 3+3/4 pps for 8 and going straight to 4 plates was too big of a jump.SLDL x7
Deficit BB row x8
Neutral pulldown x9/x12
Upper back row x9/x13
SA pullover x8/x14
CS DB row x12/x14
DC row x11
DB shrug x20/x16
Reverse peck deck x13/x9
DB crunches x11/x13/x9Weight up to 97,3 this morning, no change calories or output in about 3 weeks and body is growing which surprises me but I will take it.
