[Krištof Šajn]

First day of the new routine today

Up at 6AM, was a but early for me but I’ll get used to it.
I can feel my body not being used to this schedule as my meal timing is a bit different and I wasn’t as hungry in the morning. But it’s 6PM right now and I only have 2 more meals to get in which means I will probably hit the bed at 10pm.
Pull was on the menu today. Very productive session. Did an extra set of T-bar rows as they just felt great. Also added anotherlat movement at the end but it wasn’t productive at all so this is a no go for next time. I was just too fatigued at the end of the session.
Overall great session, progressed all the lifts so job was well done.

[Krištof Šajn]

Started the week of with a great push session
Great progress taken across my main movements, only exercise that stalled was overhead press which I’m planning on switching out the next time for something more stable.
Scale showed 94,8kg this morning swich is pretty solid.
My current plan is to get my bed time rotine sorted. For the last 5 months I’ve been working until 10PM so gett to bed before midnight was not an option. I still slept 8h but I feel like getting up earlier and going to sleep early just works better for me. It also allows me to train after meal 2 and not after the first one.
Starting the new schedule tomorrow, I am certain it will take some time to get back in the routine but I feel it will benefit me a ton. I’m also going to college in October so waling up early will be a necessity.

[Krištof Šajn]

Classic rest day Sunday

Got a good 9 hour sleep in after legs. It did me good as the legs are pretty smashed. Did my usual 20min on the bike in the morning and it felt quite easy to be honest.
Weighted in at 94,9kg this AM, getting close to the 95s now.
Other than that not much else to report. Push on the menu tomorrow, should be a good session.

[Krištof Šajn]

Bg ranges looking good man!! And glad you had a good session too bro!

Thanks Joe training really is on point atm. The best feeling in the world.

[Krištof Šajn]

Saturday update

Early morning for me today due to work. I could definitely use an hour or two of more sleep but it is what it is.
Still got an epic leg session in. PBs taken across the board and I was done by the end. Legs already feel super heavy just walking around so I can only imagine how they’ll feel tomorrow.

Cable curl 2x
Behind cable curl 1x
Lying ham curl 2x
RDL 2x
Elevated smith squat 12/16
Leg extension 12(banded)/12(no bands)
Adductor 10/14
Seated calf raise 13/14
DB behind crunches 13/11/11

Thought I would check my BG levels today just for my interest. I measured 4.7 90 min post meal 3 and 4.6 120 min post meal 4 which I think is a good range so growing continues!!

[Krištof Šajn]

How do you get on without any direct bicep work in there? Or do you have a standalone arm day ?

Hey Rich. I used to do all my bicep work at the end of pull but later found that I can progress my biceps movements way better if I do them on either push day or at the start of my leg days. Sometimes I hit them on both legs and push, just depends on how fatigued I feel they are.

[Krištof Šajn]

In for Pull today.
Great session overall, progress taken across the board so job well done.
BB row 2x
SA plate loaded pulldown 2x
Upper back cable row 2x
Neutral pulldown 2x
Chest supported DB row 2x
DB sitting shrug 2x
Reverse peck deck 2x
Rope crunches 3x

Weighted in at 94,65kg this morning. No plans to increase the food as the weight jumped up at the beginning of the week. Digestion is pretty solid at the moment so overall nothing to complain about.
I recovered very well after legs on Tuesday and I’m definitely ready to hit them again tomorrow. Looking forward to it.

[Krištof Šajn]

Congrats on the showing Joe. Looking forward to seeing your package in classic!

[Krištof Šajn]

Rest on the menu today.

To be honest feeling not so beat up from legs yesterday. 21 rep backoff set on the legs press was brutal, took me about 1min 45s of constant work but I don’t feel to beat up today. I’m definitely gonna be recovered enough to hit legs again on Saturday.

Weight up again today and I honestly think it’s due to being a bit back up. Usually I go to the toilet first thing in the morning but haven’t gine for the past 2 days. I’m sure it will get better.

I’m also currently working on lowering my water intake from 7 down to 6 liters as I think I don’t need as much water and I’m constantly having to take a piss. 7 liters also doesn’t include water in cream of rice and oats so it’s probably more like 8 liters which is probably too much.

[Krištof Šajn]

God damn I’m happy to log in today.
Absolutely outstanding leg session today. PBs taken all across the lifts. It’s been a while since I felt so good during a training session.
Alone in the gym, Eminem blasting and just getting after the weights. Could not have asked for more. Lets keep this going further!!

Full session
Leg press 12/20
Leg extension 14 (banded)/17 (no bands)
SL standing ham curl 12/13
Hyperextension 12/14
Smith hip thrust 12/15
Standing Calf raise, paused 11/14
Rope crunches 18/13/12

Weight jumped up in the last days by about half a kg. Surprised by this as it’s been more than a week since the last food increse. Conditioning is staying pretty much the same so I pretty sure this is some quality tissue.

[Krištof Šajn]

Grest start of the week. Woke up well rested and recovered so I decided to stick to regular schedule and hit pull today.
Session was absolutely epic, progress taken in every single lift so job well done.
The only shit thing was I felt a little pinch in my mid back as I was getting ready for lying cable curl at the end of the workout. It went across my back and slight pain stayed there until the end of the session. I’m sure it’s nothing serious and I will be able to train just fine tomorrow.

Other than than everything felt perfect. In for legs tomorrow so a good night of rest is much needed today.

[Krištof Šajn]

Usual rest day Sunday. I’m sore as hell, especially my posterior chain is fucked. I should have train pull tomorrow but I think I will hit legs with no posterior loading which should be ok to hit pull on Tuesday.

Weighted in at 94kg on the dot this am.
Yesterday my meal schedule got kinda screwed so had to eat 5 meals insted of usual 6. I still hit my macros just more protein and carbs in the last two meals. I haven’t done that in about 2 years but from digestion standpoint it made more sense.
I’m sure 5 meals isn’t much different than 6 and it gave me more time to digest the food. Maybe I’ll even try 5 meals for a longer period of time sometime in the future.

[Krištof Šajn]

Let’s go Joe. You’re gonna smash it! Good luck today!

[Krištof Šajn]

Absolutely right mate, just need to keep things moving in the right direction. More muscle everywhere is the aim at the moment.

Looks like you’re clear on where you’re going and how to get there, which is the strategic part of the battle won…. Now it’s just hard work and consistency

Hey Rich, thanks for reading the log and confirming I’m on the right path!

I know I need a LOT of muscle on my frame to even look slightly big. But as you said hard work and consistency is the key!

[Krištof Šajn]

Pretty good day today, had to wale uo much earlier due to work but still got a very productive push session in after.

Low incline smith 9/11
Overhead press 5/11
Close grip DB press 10/14
Y raise 11/12
Cable peck deck 8/12
Sitting DB laterals 14/17
SA overhead extension 9/11
DB preacher curl 14/8
SA behing cable curl 1x 12
Rope crunches 16/15/15

Did some posing afterwards just check on the condition as the weight jumped up. I must say I’m satisfied with the condition and think I can go up to 100kg this time.
I really can see how small I actually am for my frame. Growing is my main priority right now. I will possibly compete next year if I will be satisfied with the progress made.