[Krištof Šajn]

Epic push session done today. Slightly changed the structure of the session and added in a new movement. Also dropped the ego and really focused on establishing base numbers to build up on.

High incline DB press 6/11
High incline PL press 6/11
Close grip smith, paused 7/9
CS DB laterals 15/15
Peck deck 9/12
Crucifix laterals 10/13
SA pushdown 1x 11
SA overhead ext 7/11
DB behind crunches 12/11/12

Weighted in at 93,3 kg.
I feel it’s safe to say I’m not getting fat on those cals. Probably adding 200cal to both training and non training days.

[Krištof Šajn]

Thursday update
Woke up very tired today despite 8h of sleep and slightly up in weight, 93,4kg. Need to make sure I get to bed early today to drop the fatigue off.

Brutal leg session today.
SA behind curl 2x
Hammer curl 2x
Leg press 2x
High elevated smith squat 2x, (need to drop the ego next time, and really focus on driving primarily with quads)
Hypers 2x
Smith hip thrust 2x
Adductor 1x
Calf raise 2x
Rope crunches 3x

Looking forward to push tomorrow

[Krištof Šajn]

93,25 this morning, weight looks to be holding around 93kg. Will wait a couple more days to make sure I’m safe to make a calorie bump.

Resting today, very much smashed from pull yesterday, erectors and upper back is toasted.
Looking forward to hitting legs tomorrow should be a nice session especially if I can get a good night of sleep in today.

[Krištof Šajn]

Try logging out of the app and logging back in. This fixed my issue with posting pics.

[Krištof Šajn]

Just saw the physique update on IG. Looking absolutely amazing Joe. Can’t wait to see you take that pro card!!

[Krištof Šajn]

Ohhhh boy was it a banging session today. Fatigue was quite high but I still went all in after it. PBs on every single movement!! Even added a back off set on stiff leg and hit a PB.

Stiff legs 6/10
SA row 7/11
Upper back row 8/12
Seated lat row 8/12
Upper back pulldown 8/12
Paused DB shrug 12/10
Reverse peck deck 8/12
DB crunches 12/10/12

Weight back up a little, 93.2 this AM. No rush to push the food but I know I will soon be able to do it as I’m literally starving. Stomach actually hurts me in the morning.

Will definitely rest tomorrow as I already feel like someone beat me up with baseball bat all over my back

[Krištof Šajn]

Great start to the week with an awesome push session

Low incline smith 5/10
High incline smith 6/10
DB close grip press 7/12
Y raise 8/12
Cable peck deck 8/12
Side laterals 14/16
SA pushdown 11/13
SA overhead ext 1x 7
Rope crunches 14/15/13

Made some swaps with the movements and added 1 set of triceps compound and 1 set of triceps iso. I should be good to go again in about 4 sleeps after this, is not volume will be reduced.

Weight slightly down today, 92,95kg but all good as It’s probably water loss from sweating like crazy yesterday.

[Krištof Šajn]

Well deserved rest day today

Legs are surprisingly not that fatigued, especially quads. Glutes on the other hand are quite stiff but thats good as I need to grow them.

Next leg session I will probably not run barbell squats again as I feel they just won’t do much for me in terms of quad growth and are also quite taxing on the body when done after RDLs.

Weight today was 93,15kg, so pretty okay looking to make no changes and just see what my body does on those calories.

[Krištof Šajn]

Also current physique pics. I feel like I’m in an ok spot to slowly push up.

[Krištof Šajn]

Back was pretty smashed this morning but I still went in for legs as I just felt like hitting it. Session went very well took a pb on pretty much all old movements and reintroduced back the good old barbell squats. No crazy load was moved on squats as I just made sure my form was spot as I haven’t done them in over a year.
Also made some form reset on leg extensions and really focused on the tension and pause at the top.
Overall nice numbers to work on further.

Weight jumped up a lot this morning, I did sleep 2h less but it must just be an odd weigh in as I weighed myselft mid workout just out of curiosity and I was weighing less than fasted.

I’m not planning on adjusting food any time soon.

[Krištof Šajn]

Friday update

Weight up again by 0,15kg again. Feeling okay with this rate of weight gain, recovery seems to be good I’m just a bit stiff but nothing I’m bot used to.
Very productive pull session today. Progressed every single number which makes me very happy to be back gaining again. I’m writing this about 5h post session and I’m feeling extremely good. Plan is to hit legs tomorrow whuch pusts me on 3 days on training but I feel like I can for sure do it, so will listen to my body decide tomorrow morning.

[Krištof Šajn]

92,7 kg this morning. Slightly up after a pretty shit night of sleep.
Push on the menu today. Went well but I definitely need to change out some movements as they started stalling after running them for almost a year now.
Pull tomorrow which I’m really looking forward to, my absolute favorite session!

[Krištof Šajn]

Rest today again. I want to go abd train so badly but I can feel that the body needs rest so will listen.
Weight again 92,55kg so no movement for 6 days in a row now. I decided to add 200cals on both training and non training day. Will run this setup for a couple days and I the weight won’t move at all small further increas will be made.
I’m guessing I was in about 1000cal deficit during mini cut as I was losing 1kg per week. I’m eating about 1000cals over that atm so based on the numbers additional 200cals should see me gain at a slow rate that I’m looking for.

[Krištof Šajn]

Weighted in at 92,5 kg today so lower than than the previous day and it was rest day also yesterday. Looks like I’ll definitely have to push cals up to 5000 and over to see the weight gain shift up. But for now I’ll just hold until I’m done deloading which I expect to be by the end of the week.

Leg day today, went well. Decided to swtich the order of some movements and stat with quads in this rotation. Also added in smith hip thrust for additional glute work since my glutes are nonexistent.

Did 15mins on the bike in the morning instead of a walk as the weather was shit, but other than that nothing crazy to report. Hunger is high I must say but I’m sure it will soon go away.

If your weight is dropping or holding I wouldn’t wait, add the cals – they will aid in recovery [/quote]
Thanks Meg, I guess you’re right. I just had to make sure that this cals are for sure my maintenance and I can build up on them further on.

I will add about 2-300 cals and and wait a couple days to see what the weight will do.

[Krištof Šajn]

Weighted in at 92,5 kg today so lower than than the previous day and it was rest day also yesterday. Looks like I’ll definitely have to push cals up to 5000 and over to see the weight gain shift up. But for now I’ll just hold until I’m done deloading which I expect to be by the end of the week.
Leg day today, went well. Decided to swtich the order of some movements and stat with quads in this rotation. Also added in smith hip thrust for additional glute work since my glutes are nonexistent.
Did 15mins on the bike in the morning instead of a walk as the weather was shit, but other than that nothing crazy to report. Hunger is high I must say but I’m sure it will soon go away.