[Krištof Šajn]

Rest day today. Much needed after yesterdays session.

Morning weight: 94.2kg

I’m another 0.5kg down from yesterday which is good. Looks like I’m on the right path.

[Krištof Šajn]

Back progress since January

[Krištof Šajn]

Favourite session of the week finished. Back and hamstring were on the menu today.

RDL 2x
Cable single pulldown 2x
Lying hamstring curl 2x
Neutral grip cable row 2x
Straight single cable pulls 2x
Reverse peck deck 3x

Finished with abs and 20 minutes of cardio. Progression was taken across all the lifts except for the RDL. This happened the second time in a row so I will probably replace it next week.

Bodyweight: 94.7kg, which is 1kg drop from yesterday. Looks like the diet is working.

I also compared some of the progress pictures of my back today, will post them bellow.

[Krištof Šajn]

Hey.

The cutting phase has officially started today.
Training and my expanditure are staying exactly the same, so 9k steps + 20min of cardio 4x a week(140-150bpm).
In terms of the diet I dropped about 800 calories on my treining day. So the new macros on training day are:

292P
661C
67F
4504cal

The foods are the same, I just pulled out the carbs from the rice/COR.

Rest day nutrition:

281P
440C
95F
3755cal

Will see if this drop is enough to start losing body fat and adjust from there.

[Krištof Šajn]

Finished a pull sesion today. Had to go to a different gym and tried to replicate my normal session as much as possible.

Cheat supported T- bar row 2x

Single cable lat pulldown 2x

Neutral cable row 2x

Single straight lat pulls 2x

Rear delt DB flys 3x

Sitting bicep curls 3x

Machine curls 3x

Morning weight: 95,2kg

On monday I start a cut since I got an opportunity to do a small photoshoot for the gym I go to. This will be a first real cut in about year and a half. I’m really looking forward to it, lets see if we build some muscle!

This is awesome! Keep us updated with your progress on here and if you need any help or advice pop your questions in the forum ? [/quote]
Thank you so much. I will keep up with the updates for sure!

[Krištof Šajn]

These are the shots from todays morning:

[Krištof Šajn]

Finished a pull sesion today. Had to go to a different gym and tried to replicate my normal session as much as possible.

Cheat supported T- bar row 2x
Single cable lat pulldown 2x
Neutral cable row 2x
Single straight lat pulls 2x
Rear delt DB flys 3x
Sitting bicep curls 3x
Machine curls 3x

Morning weight: 95,2kg

On monday I start a cut since I got an opportunity to do a small photoshoot for the gym I go to. This will be a first real cut in about year and a half. I’m really looking forward to it, lets see if we build some muscle!

[Krištof Šajn]

Todays leg session completed:

Single leg press 2x
Super squat 2x
Standing ham curl 1x
Lying ham curl 1x
Leg extension 2x
DB lunges 1x
Adductor 2x
Calf reises 4x

Finished with my regular abs routine.
No cardio today since its leg day.

Morning weight: 95,4kg
Fasted blood glucose came down to 4.2 which is good.

[Krištof Šajn]

Push session completed

Flat smith press 2x
Behind smith shoulder press 2x
DB flys 2x
Single side lateral pulls 2x
Peck deck 1x
Cable crossover 1x
Front ez bar reises 2x
Sitting overhead extension 3x
Bar pushdown 3x

Finished with 20min of cardio.
Progressed on all top sets and also on some back offs.

Morning weight was 94.9kg
Fasted blood glucose was 5.0 which is a little higher than usually. I will measure it again tomorrow and maybe do a lower carb day if it will be higher.

[Krištof Šajn]

Hey, thanks!
Yes, everything is weight out raw.
Rest day food:
Meal 1:
2 eggs
220g whites
90g Cor
100g berries
Meal 2:
150g chicken
90g rice
100g carrots
50g spinach
10g almond butter
Meal 3:
150g chicken
90g rice
100g carrots
50g spinach
10g almond butter
Meal 4:
110g oats
41g whey
100g cherries
Meal 5:
200g white fish
90g rice
100g carrots
50g spinach
10g almond butter
Meal 6:
3 eggs
160g whites
95g oats
100g cherries
Total: 280P 500C 75F 3800kcal
I know it looks were repetitive but it makes it so much easier to meal prep.

Bodybuilding is repetitive, especially if it works for you and makes your food prepping easier!

Potentially decrease the egg whites for meal 1 and increase the whole eggs, or add in dark choc/almond butter.

I would also increase the almond butter in meals 2, 3 & 5 to 20g.[/quote]
Thanks for response. I will do as you said.

[Krištof Šajn]

Back and hamstrings done.
Exercises:
RDL 2x
Single arm pulldown 2x
Lying hamstring curl 2x
Neutral cable row 2x
Straight single cable row 2x
Reverse peck deck 3x

Also did some abs at the end:
Cable crunches superset with plank 2x

Finished with 20min of cardio

Pregression was taken on almost all the sets except of the top set on the RDL, maybe I’ve put on too much weight and wasn’t warmed up properly.

Morning weight was 95.5kg which was to be expected since I’ve increased the carbs with monday.

[Krištof Šajn]

I would rather see you alter this split to just

Push

Pull

Rest

Legs

Push

Rest

Pull

Legs

Rest

Etc

12g eaa Intra is too low , raise it to 20g eaa and add some glutamine / taurine / creatine .

Malto will be fine while your young , before gut issues arise lol

Thanks you so much Jordan. I will for sure raise mu eaa intake. I would defenitely try out the split that you wrote but would be impossible to run it since my gym is closed on sundays

Thanks again

[Krištof Šajn]

Push and arms wraped up.

Exercises in order:

Flat smith press(2 sets)

Behind the head smith shoulder press(2 sets)

Incline DB press(2 sets)

Single side lateral pulls(2 sets)

Peck deck(1set)

Cable crossover(1set)

Front ez bar reises(2 sets)

Overhead extension(2 sets) superset with cable curls(2sets)

Hammer cable curls(2 sets) superset with bar pushdowns(2 sets)

Took progression on all top and backoff sets except of the backoff set on smith shoulder press. Overall a great session.

Will probably replace incline DB press since my shoulders take over take over too much while I press.

I finished the sesion with 20 minutes of cardio.

Morning weight was 94,7kg and the BG was 4.0.

[Krištof Šajn]

Hey, thanks!

Yes, everything is weight out raw.

Rest day food:

Meal 1:

2 eggs

220g whites

90g Cor

100g berries

Meal 2:

150g chicken

90g rice

100g carrots

50g spinach

10g almond butter

Meal 3:

150g chicken

90g rice

100g carrots

50g spinach

10g almond butter

Meal 4:

110g oats

41g whey

100g cherries

Meal 5:

200g white fish

90g rice

100g carrots

50g spinach

10g almond butter

Meal 6:

3 eggs

160g whites

95g oats

100g cherries

Total: 280P 500C 75F 3800kcal

I know it looks were repetitive but it makes it so much easier to meal prep.

[Krištof Šajn]

Congrats!! You look amazing