[Krištof Šajn]

Banging leg day today, finally enjoying training again, it was truly awesome to be able to smash myself for real on legs.
More so hamstring dominant session today which I liked a lot. Doing ham compound and quad compound in one session felt manageable, will se tomorrow how I recover from it.

Lying ham curl 8/12
RDL 5/10
Elevated smith squat 8/18
Leg extension 11/16
Adductor 10/15
Seated calf raise 15/12
DB crunches 11/10/10

Weighted in again at 94,05 this am, I should move up a bit more from the last food increase.

[Krištof Šajn]

Solid Pull session today, progress taken across the board so happy day for me!
I did
Barbell row 7/13
SA PL pulldown 8/12
Upper back D handle row 8/12
Neutral pulldown 8/12
Chest supported DB row 13/15
Rear delt DB flys 14/14
Seated DB shrug 13/16
Hammer curl 10/9/11
Cable crunches 15/14/12

Feeling very good at the moment, legs tomorrow.

[Krištof Šajn]

Rest day today
Weight dropped back down, 93,65kg this am
No changes in weight so added additional 100 cals from carbs to both TD and NTD, slowly but surely. I’m really looking to gain slowly.
Went hypo in between meals today so I’m sore food is being used well.

Pretty beat up from training, legs are still fucked to lets hope they will be ready to go on Friday.

[Krištof Šajn]

Epic push day today

Very nice progression across the board and great connection with the muscles.
High incline DB press 10/12
High incline PL press 6/12
Close grip paused smith 8/11
CS laterals 16/16
Peck deck 9/12
Crucifix laterals 11/14
Cable pushdown 12/10/12
Lying cable curl 12/12/11
DB crunches 12/9/12
Overall good session, decided to sneak in some extra bicep work which definitely won’t hurt.

Weight jumped up today to 94,05kg again. Probably due to sweating less yesterday so no worries.

[Krištof Šajn]

Legs on the menu today
Behind cable curl 8/12
Leg press 12/20
Hyperextension 11/13
Elevated Smith squat 1x 7
Leg extension 1x 13
Smith hip thrust 10/12/15
Calf raise 10/13
Rope crunches 14/13/12

I totally lost if after that 20 rep leg press set. It literally destroyed every fiber in my quads. Next time my only compound will be leg press and will follow with 2 sets of leg extensions after. As there is no way I’m progressing squats after leg press without taking 20min brake in between.
Overall good session still progressed everything except squats.
Weighted in at 93,45 kg this morning so no real chanegs in weight. I will increase my food as It took my well over 5k cals last time I was this weight to grow further.
I’m just a but scared of going up in weight to quickly but I know I can perform so much better in good surplus compared to just maintanace/very minimal surplus.

[Krištof Šajn]

Took a rest day today. This should see me ready to go back to full speed training tomorrow.
Surprisingly sore today from a devolume session yesterday. Mostly my traps but this is probably due to better execution of the movement than anything else.
Weighted in at 93,5kg today. Looking forward to the leg session tomorrow.

[Krištof Šajn]

Back in the gym today with a devolume pull session. About 60% of the total volume so really not a lot.
Went well hit pbs and made some form and tempo adjustments.
Weighted in at 93,65kg so pretty much no weight gained in the past 2 weeks. I feel like I’m under eating and this also contributed to very poor recovery. I’m most certainly pushing the food higher next week.
No progress shoots as I’m basically the same weight.

[Krištof Šajn]

Day 3 of rest today
Not much to report. Feeling better and my nose is almost back to normal. Head is not hurting anymore so I quite positive I’m going back to the gym tomorrow.
Plan is to hit a devolume pull session and than take another rest day on Sunday. This should see me well recovered by Monday and ready to progress my lifts again.
Weight back up this morning so things are looking good.
Will try and get to bed early today as I’m working again in the morning.

[Krištof Šajn]

Second day of rest. Not feeling the best for the past two days, my nose is runny and my head is feeling heavy and slightly hurts. It must be the AC I had on 2 nights in a row that caused it.
I increased my zinc and vitamin c dosages and got 10h of sleep in today to hopefully be better asap. Also reduced my caffeine intake to just 1 coffee a day.
Hopefully I can drop off all the fatigue from training and get over this illness until saturday as I really want to be back training asap.
Weight dropped this morning down 0,5kg. I’m not stressing about it and will just wait until I’m back in the gym to bump the food up.

[Krištof Šajn]

First day of rest today. Got a solid night of sleep in. Did my normal cardio this morning, nothing more as think it won’t help me to recover at all. I just like to get a good sweat going in the morning.

93,65 kg this am, weight is climbing very slowly but not dropping so looking good at the moment.
I’m sticking to rest day meals until I’m back training. I hope 3 days of total rest will be enough and I will be back on Saturday with a volume adjustments pull session as I really miss training.
Had some digestive issues this morning post meal 1, I’m thinking this might be oats again, so tomorrow I’m switching over to cream of rice just to see if it will make the any difference.

[Krištof Šajn]

Another meh session today. I had push on the menu and I just could not progress my movements no matter what. The weights just felt heavy and didn’t move anywhere. I still finished the session and assessed the situation after.
I came to a conclusion thet I definitely need some rest as I haven’t properly rested in a very long time. My sleep also sucks lately and I’m waking up tired despite 8+ hours of sleep.
My resting heart rate is also up to 62 this week which is very high for me.
Plan is to rest from the gym until monday. It’s gonna be hard but I will do some more cardio to at least get the feeling that I’m doing something.

[Krištof Šajn]

Pretty meh leg session today, I was constantly bothered during the workout as I had to look after gym reception which sucked.
Missed a PR on RDLs which made very upset, but I looked at the footage and the control was better so a small W in my book. I’m going to stick to highe rep range next time, I’m thinking 10-12 reps as I have stiff legs in 3 sleeps. Also no direct glute work as I’m still sore from the last session.
I’m starting to train my legs with a slightly different approach. I’m sticking to primarily 10+ rep sets and they feel way better than lower ranges. I’m actually feeling that my quads are soung the work and the weight is not just being moved.
I guess the skill of feeling them in a lower rep ranges will come with time and as I get stronger.

[Krištof Šajn]

Sunday update
Weight down to the baseline as expected after a great and restful night of sleep, weighted in at 93,45 kg

Cardio also felt way better this morning, wasn’t hard to sustain 130bmp at all

Legs are just about recovered to be hit again tomorrow, except for my glutes so will stick to primarily quad and ham movements.

A little food increase will be going in tomorrow, just 2 slices of toast added to pre workout meal and possibly some more carbs post workout.

[Krištof Šajn]

Finally weekend
A very rough and shirt night of sleep today, was constantly waking up and had to work in the morning. It showed in my weigh in, 0,7kg jump in weight from nowhere. I’m sure this will settle down in a day or two.

Very solid pull session today. Progressed all the movements, current volume seems to be good in terms of recovery so will continue running it.

Damn I’m smashed, 3 epic sessions in row sure did some damage. Even cardio this morning was hard and it was quite difficult to keep the heart rate up.
Definitely resting tomorrow. Plan is to hit legs on Monday but I’m not sure yet as the still hurt as hell. Just sitting down on the benches in the gym was hard today😅

[Krištof Šajn]

How’s things going with you man, what’s your goals atm?

Hey Joe things are going well, thanks for chipping in!

Just finished a little minicut phase just to reset the bodyfat levels and my appetite. Plan is to slowly push up the food and my bodyweight. Hopefully put on some new tissue in the process!