[Krištof Šajn]

Solid start of the week. Weighted in at 94,5 this morning, got a good cardio session in and trained after meal 3.

Really good pull session today. Decided to give a stiff legs another run. This time I dropped the ego and weight completely and really focused on good form. Also pulled from the floor this time as opposed to using the blocks. It felt good but I feel like my legs are too long and my back bends too much despite having the strength to pull the bar. Next time I will go back to blocks.

Otherwise I progressed all the movements and back already feels smashed so tomorrow I’m expecting some serious doms.

Stiff legs 7/10
SA pulldown 8/12
Upper back cable row 9/12
SA cable pullover 8/12
DB pullover 1x 9
Chest supported DB row, paused 12/14
DB shrugs 12/16/21
Reverse peck deck 8/11
Cable crunches 14/15/12

[Krištof Šajn]

Sunday rest day

Pretty fatigued from the week of training, legs are still heavy and my glutes are still sore but they should be good to be hit again on Tuesday.

Woke up today at 95,15 kg so lower than yesterday and I bad a meal off. Looks like I underate slightly but it’s all good. No digestive problems also which is great. I still have a bit of a problem with eating off plan as I know it doesn’t give me anything other than some social time and I’m always a bit “worried” that I will blow my progress. But it gets better every time.

Pull on the menu tomorrow, will most likely train after 3 meals so I’m properly fueled to smash it.

[Krištof Šajn]

Great work man

Thank you Kuba, really means a lot coming from you!!

[Krištof Šajn]

Pretty good day today, 95,45 kg morning weigh in so a nice increase in weight.

Off to work early today followed by an awesome push session. Smashed all the numbers so very satisfied with that.
Out for a family gathering today. Got 3 of my regular meals in and a meal with the family which consisted of chicken breast some lean pork chops and some bread and veggies. To top it all off with a nice tiramisu for desert.
Probably just the same cals or even lower as I would normally have in two meals combined. Will just have my normal meal 6 as I get home. Overall great day with some great memories.

[Krištof Šajn]

Epic leg day today. Smashed all the lifts and took load + rep progress on almost all the sets. Microloadind really is great, adding a kilo here and there really adds up.

Leg press x16(banded) x9(banded) x21
SL standing ham curl x9 x13
Leg extension x9 x13+4
Hypers x12 x15
Smith hip thrust x9 x13
Calf raise, paused x12 x12
Rope crunches x15 x14 x16

Weighted in at 95,1kg again today. I was looking through my prep pictures and I got a big buzz to compete again but reminded myself that I need A LOT of tissue to display a different package on stage. So the push up continues with full speed, especially with how good the training is going I really have to take advantage of this.

[Krištof Šajn]

95,10 this AM, weight is slowing coming back which is great

Another banger of a session today

T-bar row x9 x7 x15
SA cable row x9 x13
D Handle upper back row x9 x11
Neutral pulldown x9 x12
Cable pullover x12
Upper back pulldown x8 x15
BB shrug x8 x14 x11
Rear delt cable fly x7 x14 x12
Standing cable crunch x25 x18 x14

Smshed all the movements so W taken. Literally taking reps and load progression on skme movements which is mad!

[Krištof Šajn]

Welll deserved rest day as I’m smashed. Even my chest are much more sore than usual, must be the rest pause sets at the end. Posterior chain is still beat up from RDLs but legs are feeling pretty good except for adductos and I will for sure be smashing them again on Friday.

94,75 again this morning, so weight is holding. I added a peace of toast and some oats to my NTD as I feel like having 900 cals less on rest days is not needed as my activity outside of training is still the same. So eating about 750 cals less today than my normal TD diet.
Will see the weight tomorrow and assess form there on. I’m in no rush to push food super hard as I’m still eating normal amounts and I’m pretty hungry for all the meals.

[Krištof Šajn]

Another epic day of training today. Push on the menu and it could not have gone any better. Took a rep/weight progression on every single set. Haven’t had that good of a push session in quite a while.
Low incline smith x9 x12
V squat shoudler press x10 x13
Close grip DB press x12 x11
Y raise x11 x15
Cable peck deck x9 x12+3
DB laterals x14 x19+5+3
SA OH extension x9 x12
Preacher curl x13 x14
Behind cable hammer curl x10 x14

Weighted in at 94,75 kg today. Not much more so I’m considering upping the food again.

[Krištof Šajn]

94,55 kg this AM so another drop in weight. I upped the food yesterday on my rest day but is looks like it was not enough. Decided to add 200cals on bithe TD and NTD from now on. Will also try and keep my steps slightly lower as I’m getting 12k steps on average and doing 20mins of cardio daily.

First leg day of the week in the books today. Was a hard session. Did an extra set lf smith squat just to see if I can recover from it. I’m totally smashed, never have I sweated that much during a workout. Can’t wait for summer to be over.
Took PBs on all the movements todaya and finally hit 150kg RDL for 12 very nice reps. This makes me so happy. Now time to push further, push tomorrow!!

[Krištof Šajn]

Second rest day of the week
Dropped down to 94,65 kg today. This gives me a green light to bump up the food after almost a month since the last adjustment. Will mostly push the food on the training day.
Body composition is still in a good place, did some posing post workout yesterday and was satisfied with the look.
Nothing much else to report, pretty much just chilling today and playing around with the new Apple Watch ultra.

[Krištof Šajn]

Saturday update
Morning weight, 95,10kg
Pull on the menu today. Great session. Played around with the volume a bit. Added in a set of barbell rows and 1 extra set of shrugs and reverse peck deck. PBs taken on every single movement so W in my book.
Treated myself with a new Apple Watch ultra today. This is quite an upgrade for me from my previos series 4. Will maybe give a sleep tracking a try again as the last time I tried it I just couldn’t sleep with the watch on.

[Krištof Šajn]

Another very solid day today
Had to start the work at 7AM today so glt up at 5:45 and it felt surprisingly good, very energized and rested. Did my usual 20 min on the bike to get the day started.
Push B on the menu today and it felt incredible. I underestimated myself massively and hit some awesome PBs on the main movements. Rest of the isolations went very well also. I’m thinking about possibly adding another set of peck deck or making the second one a rest pause set as I feel like I can recover from a but more.
Full session
High incline DB press x9 x14
High incline PL press x10 x13
Close grip paused smith x8 x12
Chest supported DB laterals x13 x18
Peck deck x9 x12
Crucifix laterals x10 x13
SA pushdown x10 x12
Lying cable curl x11 x14
Behing SA curl x6 x12
DB crunches x11 x9 x9

Weighted in at 95kg flat. I’m satisfied with the condition and my body is also starting to get used to walkng up earlier and different meal timing. I was starving this morning.
Possible food increase going down soon.

[Krištof Šajn]

Oooh boy what an epic session today. Most often I get anxious on my leg days especially before top sets on big compound movements but today almost none of it. Everything just felt band on and I enjoyed every second of the session. Training is as good as it gets currently and I cannot be more happy.
Honestly if my training is going well everything else is just awesome.

Leg press x15(w bands)/x8(w bands)/x20(no bands)
SL standing ham curl x9/x13
Leg ext. x16(w bands)/x14(no bands)
Hypers x11/x13
Smith hip thrust x11/x14
Smith calf raise x11/x15
Rope crunches x12/x14/x15

Progress taken on every single movement, really could not be any better. Legs are already feeling heavy and trashed but I love it.

In for push tomorrow!

[Krištof Šajn]

Looks like the meal timings are working well on training days mate, if it’s letting you get 8hrs sleep, that’s a solid start point for recovery.

How did meals work out on rest day?

Hey Rich, meals worked out really well. On rest days I never find it hard to get the food as I dont have my j ta aminos, so just 6 feedings on rest days. On training day however I have to start eating earlier to get everything in and still have 2,5h in between the feedings.

[Krištof Šajn]

First rest day of the week
Weighted in at 94,95 kg this morning. Still not an accurate number I believe as my body hasn’t caught up with the rithm of waking up 3h early and I’m still constipated in the morning.

Not as beat up after pull as I thought I will be, ever since I started doing my hinges on leg days only my recovery from pull has been great.
In for legs tomorrow should be an awesome session especially as I’m training after meal 2 and about 5 hours after morning cardio.