[Krištof Šajn]

Some pictures from todays posing session.

[Krištof Šajn]

Glute and hamstring session felt pretty good today. I tried out some new movements. I feel like my lats can easily be trained 3x per week since the recovery seems to be very good. Glutes on the other hand will be hit 2 times. Morning weight was 93.3kg. Everything stays the same next week.

[Krištof Šajn]

Great day today. Finished my cardio, posing and push session all in the morning. Morning weight was the same as yesterday. We will see what the scale will say in another 2 days or soo and make changes based on that. So far I’m happy with where I’m at. The body fat around the mid section is starting to go away which is great. Will post some pictures up tomorrow!

[Krištof Šajn]

Pull session on the menu today. I tried out some new things and performed my RDL’s and barbell rows on the smith machine today. Connection was good, I only had some problems with the straps that I could not use properly.

Morning weight was 93.4kg. I was definitely holding on some water from yesterdays leg session. Tomorrow I’m doing cardio and my push session in the morning along with the coach. We will also do some posing rounds.

[Krištof Šajn]

93.10kg this morning. A new low again, looks like body is starting to respond which is great.

Started the day with 30min on the bike and finished it with a bug leg session. I implemented some glute focused back squats. I wasn’t doing any really heavy weight, just focus on the form and tempo. I feel like my legs will be done tomorrow but this is fine since I have a week to recover.

[Krištof Šajn]

Great progress, was awesome to follow along. Congrats!!

[Krištof Šajn]

First push session of the week completed. Pressing felt amazing today, I managed to even beat some numbers which I’m very happy about.

Weight has dropped 0.75kg today after higher food yesterday, which puts me at a new low of 93.3kg. Conditioning is starting to get better so I am very excited.

I’m working on my posing and taking it very seriously. Doing two sessions a day and I feel like I’m starting to get a feel for it. Can’t wait to get leaner and see some more lines!

[Krištof Šajn]

Hello, time for an update from me.
Yesterday I went to visit a posing coach along side the coach that is helping me with current prep if I’m not sure about something.

We went through all the poses and discussed my diet and training. We came to a conslusion that my legs are a dominant body part and I need to back off training them twice a week and focus more on my lats and glutes that are my weakest body parts at the moment.

New split is Pull Push Legs Pull Push Lats and Glutes Rest.

In terms of the diet we split the high day into two slightly lower days that will be placed on my pull sessions.

New calories are:
2800kcal on Push and Legs
3200kcal on Pull
2300kcal on Rest day

Output remains the same, 30min fasted cardio, 9k steps. My coach also incouraged me to perform different types of cardio which I like since it makes it less boring.

In terms of posing I will perform at least 2 sessions of posing every day.

Morning weight today was 94.05kg which is new lowest weigh in.

[Krištof Šajn]

Pull session was on the menu today. My lats were still a bit underrecovered from last session but session still went good. Weight has not really moved as I would want to and I believe I’m running behind with my progress. I dropped the food quite a lot today(aprox. 700kcal) to get the fat loss going faster. I will run a high day or two next week, based on the response I will get in terms of fat loss.

[Krištof Šajn]

Very busy day today. Did morning cardio ona a hard leg session all in the morning since I work later in the day. Weight is still staying the same. If I won’t see a drop in weight until sunday I will push harder and drop food even more. Other things are staying fine recovery since I devided my leg day ibto two seems to be better, but again I will see if this is true in about 2-3 weeks of running that split.

[Krištof Šajn]

Push session today. I’m happy with the numbers I hit, but I still strugle to keep the numbers on the main compound lifts. Morning weight did not come down as I was expecting so I dropped about 200kcal today, mostly from fat since I feel way better on more carbs and I also don’t believe that a lot of fat really has any benefit in a diet when primarily source of energy are carbs.

[Krištof Šajn]

Amazing pull session today. Took a huge PR on RDL, 170x 10. I’m very happy about it. Recovery seems to be good from yesterdays leg day, looks like this volume is something that I can recover from. Weight has not really dropped, so the food drop is probably gonna be happen tomorrow.

[Krištof Šajn]

First leg session of the week completed.

Super squat 1x
Leg press 1x
Lying ham curl 2x
Leg extension 2x
Adductor 2x
Smith calf reise(DC style) 3x

Volume is really low, but if I give it all it’s enough and I’m leaveing the gym smashed.

I increased my steps to 12k from 9k just to get the weight loss goong again. Food still remains the same.

[Krištof Šajn]

Push session today. Session felt good, hit some okay number. Morning weight was 94.90kg, a little up from days before. If the weight will not come down tomorrow I will drop the food or increase my steps. I will split my leg day this week into 2 sessions a see how my recovery will be. I truly think it will help and my legs will recover sooner.

[Krištof Šajn]

Rest day today. Nothing new to report. Morning weight was 94.65kg. I’m crazy sore in my legs and I mean really really sore and this has become sort of a tradition every week. I believe it’s not really productive to be sore for 5 days after my leg day. I will talk with my coach if we would maybe split the one leg day into two and make the recovery a little faster that way.