[Krištof Šajn]

This mornings shots

[Krištof Šajn]

Pull session done early today. Rack pulls felt real good today. I might swithc up barbell row since I don’t feel the best conection with the movement.

I was up 0.2kg from yesterdays high day. We keep diging further. Coach is saying that the things will remain the same and that we are on the right path. I will post todays pics bellow.

[Krištof Šajn]

Leg session done. It didn’t start as I expected since the reps on hack squat had been lower on both top and back off set, but As I went through I managed to get some really good sets in and even progress some numbers. Today is a high day, total of 750g of carbs. Tommorow I expect to see an increase on the scale, but the weight will probably drop again after 2 or 3 days as it has this week.

[Krištof Šajn]

Push session on the menu today. Main compound presses are starting to regress. I believe this is normal and I will not stress about it since my isolation movements are all either staying the same or either progressing. Morning weight has dropped again today, I was 94.55kg this morning which I am very surprised about, but this is great. High day tommorow so that means that legs are going down with full volume which I’m very excited about.

[Krištof Šajn]

Rest day today. Strated the day with 30min fasted cardio on the treadmail followe with some ab work and stretching.

Weight has dropped almost 1kg over the night wich putsbme at 94.65kg. I really don’t know why such a big drop happened but I expect the weight to go up tommorow.

[Krištof Šajn]

Good day today. Finished cardio and Back + hamstring session all before noon since I worked until 10PM. Session felt great, managed to progress a lot of lift, even the RDL which makes me very happy.

New lowest weight today. 95.45kg. Rest day tommorow, just gonna do some cardio with abs and stretching in the morning.

[Krištof Šajn]

Starting the week with a push and arms session. Back to my normal volume with additional stretches at the last set for each body part.

Morning weight was 95.8kg. If the weight won’t drop soon we will make some adjustments. For now things are going good.

[Krištof Šajn]

This weeks shoots:

[Krištof Šajn]

Last devolume session finished today. Pull session fet really good, I’m ready to push again with monday.

Morning weight was 96kg. I’m up 0.3kg which is normal after a high day. Will wait for another 2 or 3 days and than me and my coach will make maybe make some changes.

I will do my cardio in the afternoon today since I train in the morning on the Saturdays.

I will post this weeks photos below.

[Krištof Šajn]

Leg day today.

I only performed 1 working set on my two main movements. Volume on other exercises was the same since the is already very low in my normal session and only doing 4 working sets per session is pretty boring. Devolume pull tommorow and full send next week with a normal volume on all the sessions.

Morning weight was 95.65kg, which is againg the lowest weigh in so far.

High day today. 750 carbs going down. I expect the weight to be higher tommorow, than we can dig further!

[Krištof Šajn]

95.95kg this morning. New lowest weight, things are going good considering I’m doing a deload.

Devolume push session today.

Flat smith press 1x
Behind smith shoulder press 1x
DB incline press 1x
Crucifix laterals 1x
Cable peck deck 1x
Ez bar lying skullcrusher 2x
Bar pushdown 2x

Finished with 4 sets of rope crunches.

High day tommorow, slightly lower than previous week but a good 750g of carbs going down. I’m really curious how much of an impact will high day have on my weight.

[Krištof Šajn]

Back and hamstring session today

Dead stop RDL 1x
Single arm cable pulldown 1x
Lying hamstring curl 1x
Barbell row 1x
Straight cable single pull 1x
DB rear del flys 2x

Deload sessions feel a little boring but I know they will pay off. Coach told me to drop another 300cal today. The weight continuous to drop which is great, 96kg this morning. The start of the 5. Week on this prep is going great.

I also started performong stretches at the end of the last movement for each bodypart. I started with 20s on everything. According to DC they can be great in terms of hypertrophy so why not try them.

[Krištof Šajn]

Push and arms session today.

I’m taking a devolume sessions this week until I feel recovered enought to push again. My sleep started to take a hit and also my digestion.

Me and the coach helping me did some callipers body fat measurements. I’m carrying most of my fat in my mid section. He said that this might be due to a high estrogen level in my body. He advised me to increase my fiber intake and start supplementing with vitamin B. We will see if it helps.

[Krištof Šajn]

Rest day today.

Morning weight: 96.5kg

30min fasted cardio followed with 9k steps through the day.

The weight came up as expected. If the weight will not drop any more I will drop the food even more.

[Krištof Šajn]

Morning shoots from Friday.