[Krištof Šajn]

97,2 kg this morning, weight just keeps coming up despite no making no changes. Looks like the body just wants to grow.
Push and arms on the menu today. Great progress made across all the sets so a big W for me. They took away gym pins at our gym so had to do some higher rep stuff on peck deck but other than that epic epic session.
Legs are totally toasted especially glutes but I couldn’t be happier as this means they will finally grow.

Pull tomorrow, stiff legs so I better be prepared.

[Krištof Šajn]

Oh man the week could not have started any better.
Weighted in at 96,9kg this am so moving closely to that 100kg mark everyday without even pushing the food too hard, stil eating just under 5000 cals which is super easy for me.

Kicked the week of with an epic leg session. I’m actually starting to get a little worried as I’m literally taking double progression on almost every single leg day and don’t know how long this will last. But I’m all here for it.
Full session
Banded leg press x14/x8
Leg press, no bands x22(brutal)
Standing SL ham curl x8/x12
DB split squat x9
Leg extension x16
Hyper x11/x8
Smith hip thrusts x9/x15
Standing Calf raise x8/x12
Rope crunches x16/x12/x10

[Krištof Šajn]

Much needed rest day today. Weight jumped up quite a bit today, 97,05kg fasted. I won’t stress it as the body comp is not too bad and I’m absolutely flying in the gym.

I also made some changes to the protein intake. I decided to try a slightly higher protein approach. Plan is to slowly bump the protein to 50g per meal so 300g per day of complete protein. I was previously doing 40g per meal but I’m curious if going higher will bring some extra gains.

Also some pics from which didn’t load yesterday.

[Krištof Šajn]

Finished the week strong with a new highest weight 96,5 kg in the morning and an immense pull session. Did some post workout posing and I am very satisfied with condition, in I compared this look to the pics from June when I was weighing 2,5kg less and I’m leaner and heavier now.

I am confident I can push up to 100kg fasted this time.

Pull went great today. Still some lower back pain but I managed to still get T bars in and they felt awesome. Smashed every single seton all the movements, really feels good to be moving weight I have never moved before.

[Krištof Šajn]

Awesome day of training today. Was planning on running an rest day yesterday due to lower back fatigue but decided this morning to not be a bitch and went in for push.
Absolutely epic session, smashed every single one of my sets. Really could not have performed any better.

Low incline smith x8/x12
V squat shoulder press x8/x13
Close grip DB press x11/x14
Y raise x11/x15
Cable peck deck x9/x11
DB laterals x12/x15+drop
SA tri extension x10/x12
Preacher DB curl x10/x16
Behing SA hammer curl x8/x12
Rope crunches x14/x10/x12

Sessions like this really make my day. Now just rest and repeat it all tomorrow on pull, lower back is also feeling better so it will be a banging session for sure!

[Krištof Šajn]

Solid day today, 96,3 kg this am.
Looks like I injured my lower back slightly on my pull day. I hope its not something serious and will go away soon but today I could not squat heavy as it just hurt too much and I didn’t want to postpone the recovery.
So slightly different leg day done today
Banded low stance leg press x11/x15
Lying ham curl x8/x11
SL leg press 1x 15
Hypers(lower weight higher reps) x12/x18
Leg extension x13(w bands)/x13(no bands)
Adductor x16/x8
Seated calf raise x9/x15
Leg raises x19/x15/x12

Still hit PBs regardless of the situation but I can feel the fatigue is accumulating and I will need to back off. This also probably explains why my weight has jumped up despite no changes to plan.
Will see how I feel tomorrow and assess from there on.

[Krištof Šajn]

Very busy day today. Pretty much spent almost all day driving around and completing some tasks. Still got all my meals, steps and cardio in. No excuses over here.

I can’t remember the last time my back was this smashed after pull. I’m certain some time off and a devolume block will be needed pretty soon.

96,05 this am, satisfied with the condition so no further changes. Just rinse and repeat

[Krištof Šajn]

Another huge session today.
All time PB on stiff legs, 170 x8 and 150x 12 with very much improved form, great brace and almost zero back rounding. Soooo proud of these sets, up until I saw Jordans stiff leg PB that he posted today lol

Rest of the session also went as planned. Progressed all the moves and took a big W. Session like this mean absolutely everything to me!

95,9 this am, time to push further

[Krištof Šajn]

Another great week ahead!
Weight jumped up A LOT this morning, up to 96,25 kg. Not really sure why as I had a good night of sleep and I nailed my food, water, sodium and expenditure yesterday. However I don’t really feel much softer softer and my progress in the gym is flying so in my mind this must be muscle tissue I gained lol
I absolutely smashed my push session today, progressed taken on every single set, overall just amazing.

High incline DB press x8/x13
High incline PL press x8/x12
Close grip smith, paused x8/x12
CS DB laterals x12/x16
Peck deck x9/x12
Crucial laterals x7/x11/x15
SA pushdown x9/x13
Cable curl x11/x13
SA behind curl x8/x12
DB crunches x13/x12/x14

[Krištof Šajn]

Sunday rest today. Weight is holding at 95,65 kg. No changes with food yet though as I do not want to rush too much. Will just give it another couple of days assess from there on.

I’m feeling pretty smashed from legs yesterday especially my glutes, they are sore AF but I guess this means the damage was done and they will finally grow.

Nothing else to report just cardio and steps for today, but even these are hard to do in these heat.

Push on the menu tomorrow should be a good one for sure!

[Krištof Šajn]

Last session of the week done and it was a good good one. Legs on the menu and I was absolutely flying with progress. Took all time PBs and was absolutely smashed at the end. Pretty much glued to the couch for today and thank got I’m resting tomorrow.

Banded Leg press x13/x7
Leg press x 23 (that was brutal)
SL standing ham curl x8/x12
Leg extension x10/x15
Hyperextension x10/x14
Smith hip thrust x10/x14
Standing Calf raise, paused x8/x13
Rope crunches x17/x12/x9

Weighted in at 95,65 today

[Krištof Šajn]

Epic pull session done today. Finally stacked the cable row in my gym which feels awesome. I’ve done it before but with form that wasn’t even comparable.
T bars 7/10/15
SA row 9/13
Upper back cable row 9/13
Neutral pulldown 8/12
Cable pullover 1x 13
Chest supported smith row 10/13
BB shrugs 8/15
Rear delt cable fly 9/16
DB crunches 12/11/13

Was waiting all day at work to hit this session and it definitely paid off.
Getting close to 100kg fasted, things are getting serious I could say.

[Krištof Šajn]

Finally a rest day
Was running around doing pretty much all day so now it’s time to chill out a bit as training has smashed me this week.
It’s soooo hot here in our country it’s literally unlivable. I can imagine hiw some of the heavier guys feel in the summer, it must be crazy.
Weight up today at 95,85 so pretty solid. Early night today as I’m working tomorrow morning. Also pull oj the menu tomorrow so I better be rested.

[Krištof Šajn]

Wednesday update

Woke up very beat up from this week’s training and wasn’t sure if todays push will even be productive. On any other day I would rest and listen to the body but I have to take care of some things tomorrow and probably won’t have time to train.
Still went in for push and smashed the session. Connection with the muscles was on point and despite being fatigued I still progressed on all my top sets. So taking it as a big W

Weight slightly down today at 94,45 kg which is unusual after legs but it is what it is. Didn’t sleep a lot through the night as my toe hurt a lot but today it feels good and I’m certain legs will go down no problem on Saturday.

Rest and recovery planned for tomorrow.

[Krištof Šajn]

Ooooh boy what a leg day today. I was absolutely flying! Slightly different approach to the session as I was hip hinging yesterday so no RDL today. Hit an all time PB on smith squats which honestly made my day especially as the form was spot on.

Smith squat 12/6
Lying ham curl 8/11
SL leg press 1x 14
Hypers (2s pause in the stretch) 8/8
Leg extension, banded 12/11
Adductor 11+1/15
Seated calf raise 11/14
DB crunches 12/10/12

Had a bit of an accident today as I was doing my PT work. A small iron bar felt right on my big toe from about 1 meter. If hurt as shit and it still does. I can walk and will probably be able to do cardio. My toe is a bit black but hopefully this will pass. I just need to be ready on Saturday to hit legs again other than that it doesn’t matter really.

95,6 this morning so gaining slowly which is the goal.