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Krištof Šajn

Member
June 25, 2022 at 6:26 pm in reply to: Amateur growing phase

Pull session today.

Rack pull 2x
Single arm cable pulldown 2x
Barbell row 2x
Straight single pulls 2x
Reverse peck deck 2x
Sitting DB curl 3x
Sitting hammer curl 3x

I’m happy with the performance since I went to sleep at 2:30am and only slept for 7 hours. Morning weight was down 1kg, which was I did not expect. But It is probably because I ended up moving walking around way more than my regular 10k steps on leg days.

Yesterday was a high day. I put down 3 meals of 125g of carbs and one meal of 150g of carbs. My meal 5 was a dinner at the graduation party(aprox. 700cal from mostly fats which I tried to keep as low as possible). I ended up drinking a whey with hazelnut butter before I went to bed just to spike MPS, since I really didn’t feel like cooking at 2am. I expect the weight to go up little tomorrow.
Krištof Šajn

Member
June 25, 2022 at 10:53 am in reply to: Amateur growing phase

Hello Kristof

Been reading through your log and it’s very exciting…this is one I’ll keep an eye on 😊

Thank you so much Oscar!

I’m really glad you like it. I honestly really enjoy it and wish that I started writing it earlier.
Krištof Šajn

Member
June 24, 2022 at 10:16 am in reply to: Amateur growing phase

Early leg session today.

Hack squat 2x
Leg press 2x
Lying ham curl 2x
Leg extension 2x
Adductor 2x
Smith calf reise (DC style) 4x

I took out DB lunges since my recovery isn’t as it should be and I’m sore fore 5 days after legs.

High day today, I also have high school graduation party later in the day. I packed two meals with me and will try to stick mostly to carbs and protein when the dinner comes around. I also haven’t had a proper meal off plan since my birthday last year in september. I just don’t feel like I need it.

Morning weight: 96.65kg. Lowest weight in this prep. I’m curious how the weight is going to look after todays high day.
Krištof Šajn

Member
June 23, 2022 at 4:49 pm in reply to: Amateur growing phase

Push session today.

Flat smith press 2x
Behind smith shoulder press 2x
DB incline press 2x
DB lateral reises 2x
Cable peck deck 2x
Crucifix laterals 2x
Overhead extension 3x
Bar pushdown 3x

Took a good progression on the smoth presses. I also added DB press back in and it felt great. I will switch overhead extension with another movement next time since the progression on it just does not want to happen.

Morning weight: 97kg

Tommorow is a high day and also a big leg day so I know the session will be great one. Looking forward to it!!
Krištof Šajn

Member
June 21, 2022 at 3:53 pm in reply to: Amateur growing phase

Hamstring and back on the menu today.
Same session as every week. I took a big progression on Dead stop RDL which I’m extremely happy about. The rest of the session also went great.

Morning weight: 96.8kg

In terms of the diet. I will implement a high day on my leg days from now on to keep metabolism high and also to keep performance as I want it to be.
Krištof Šajn

Member
June 20, 2022 at 2:50 pm in reply to: Amateur growing phase

Today was a little different. Had some stuff in the afternoon to do so I did my cardio in the morning and mu session 2 hours later.

Push and arms:
Flat barbell press 2x
Behind smith shoulder press 2x
DB flys 2x
DB laterals 2x
Cable peck deck 1x
Cable crossover 1x
Crucifix laterals 2x
Overhead extension 2x
Lying cable curls 2x
Bar pushdown 2x
Hammer curls 2x

I did not perform supersets today since I feel better conection with the muscle when I take a little rest in between and just do straight sets. Volume still remained the same. I’m seeing a drop in performance and also the fatigue is starting to build up. I will perform my regular volume for the rest on the week and next week maybe do a devolume week.

Morning weight: 97.45kg

Mornin
Krištof Šajn

Member
June 19, 2022 at 11:17 am in reply to: Amateur growing phase

Rest day today. Started the day with 37min fasted bike ride which felt more like HIIT, so I’ll rather stick to the indoor bile where I can keep the HR same all the time. I will finish the day with 9k steps am just focus on recovery since my legs and back are totaly smashed.

Morning weight: 97.7kg
Krištof Šajn

Member
June 18, 2022 at 10:51 am in reply to: Amateur growing phase

This mornings pictures:
Krištof Šajn

Member
June 18, 2022 at 10:50 am in reply to: Amateur growing phase

Pull session done early today.

Rack pulls 2x
Single arm cable pulldown 2x
Barbell row 2x
Straight single pulls 2x
Reverse peck deck 3x

Finished with Rope crunches 4x

Progress was good. Not on all movements but I’ll take it.

Morning weight: 97.3kg, same as yesterday.

No cardio today due to the early training session. I will only do around 12k steps to keep the food moving and burn some calories.
Krištof Šajn

Member
June 17, 2022 at 4:03 pm in reply to: Amateur growing phase

Leg session in the books

Hack squat 2x
Leg press 2x
Lying ham curl 2x
Leg extension 2x
DB lunges 1x
Adductor 2x
Calf reises 4x

Rope crunches 4x for finish.

Hit a big PB on Leg press and Lying ham curl which I am really happy about. Didn’t progress all the other movements but It’s probably due to the less food. I still make sure to go to absolute failure on all sets.

I tried out DC style of calf training today that I saw Jordan do in one of his videos. I must say that the calfs were destroyed.

Morning weight: 97.3kg

No cardio today, just around 10k steps.
Krištof Šajn

Member
June 16, 2022 at 3:54 pm in reply to: Amateur growing phase

Push session today.

Flat smith press 2x
Behind smith shoulder press 2x
DB flys 2x
Crucifix laterals 2x
Cable peck deck 1x
Cable crossover 1x
Sitting DB laterls (slow and controled) 2x
Overhead extension 3x
Bar pushdown 3x

Strenght has come down a bit but I’m trying my best to push as much weight as possible and still taking every set to absolute failure.

Morning weight: 97.85kg. 0.25kg up from yesterday, but expected as it was rest day yesterday.
Krištof Šajn

Member
June 15, 2022 at 4:23 pm in reply to: Amateur growing phase

Rest day today.

30min fasted cardio + 9000 steps

Morning weight: 97,6kg

Weight finaly dropped. 0,6kg drop from yesterday.

I lowered my rest day food. New macros are 270P 370C 67F.

Things are going good.
Krištof Šajn

Member
June 14, 2022 at 3:04 pm in reply to: Amateur growing phase

Back and hamstrings done.

Dead stop RDL 2x
Single arm cable pulldown 2x
Lying ham curl 2x
Barbell row 2x
Straight single lat pulls 2x
Reverse peck deck 3x

Rope crunches 4x at the end.

Morning weight: 98.2kg

Weight does not want to drop, but I will wait a couple more days before I drop it even more.

I’m thinking about moving more carbs in my pre workout meal since I am completely done and without the energy before I finish the session. But I guess this is expected since The food is 1500kcal lower than it used to be.
Krištof Šajn

Member
June 13, 2022 at 3:58 pm in reply to: Amateur growing phase

Push and arms done today. Week 3 of the cut started today.

Flat smith press 2x
Behind smith shoulder press 2x
DB fly 2x
Side single laterals 2x
Cable peck deck 1x
Cable crossover 1x
Crucifix laterals 2x
Lying cable curls 2x superset with Overhead extension 2x
Sitting hammer curls 2x superset with bar Pushdown 2x

Strenght has started to come down on some presses. I’m staring to feel the deficit.

Morning weight: 98.05kg

I dropped some more food. All my meals except from pre and post are now 80g of rice.
Krištof Šajn

Member
June 12, 2022 at 10:32 am in reply to: Amateur growing phase

Rest day today.

Did 30min fasted cardio followed with 9000 steps throughout the day.

Morning weight: 98.3kg

With tommorow I wil drop the food again to keep the fat loss going.

I will post this weeks pictures bellow.

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