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    sandro_krt
    Jun 17, 2020

    Road to 2022

    in Prep & Off Season Logs!

    Hey guys, hope you're all well!


    I'm Sandro and I'm from Basel, Switzerland.


    I've been coached by AJ for exactly a year now and I've made tons of progress and learned so much already - which will still get better every week!


    As I'm starting to train in a new gym and the goal of getting back on stage 2022 is pretty much set, I'd thought I'd like to log the whole journey on here and share it with you guys!


    I will do weekly to bi-weekly updates on here, regarding changes in training, nutrition and of course - some physique shots, as well as logging some training sessions and full days of eating - anything you'd like to see, just comment below!


    So how does my current state of things look like:


    TRAINING


    Basically did Pull/Rest/Push/Legs/Off with two rotations since we started with some slight changes here and there if exercises stalled or felt off for a few weeks. With the new gym coming along, we'll stay with this split and frequency but made changes to exercise selection. I will post a breakdown of each session in the next days to give you guys an idea.


    VERY excited for this meso as I have some very cool equipment available (especially for legs) and I can't wait to get crazy strong on these pieces.


    NUTRITION


    current macros are:


    275P 450C 55F on training days.

    250P 300C 85F on rest days.


    CV/STEPS


    35 mins on the cross trainer on NTDs and hitting 10 to 11k steps daily on average.


    so that's it for the initial log, if you have any questions, please ask and I appreciate everyone who's following along the journey!


    it's time to #BeEpic


    some recent physique shots from my checkin yesterday:







    4 comments
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    S
    sandro_krt
    Jul 09, 2020

    Hey guys!


    No idea where my FDOE went, but it's gone lol. Will do another one in the upcoming weeks, once stress is a little bit less.


    Had a VERY spontaneous and superb trip to Vienna last week to train at the best gym of the world DAS GYM and met so many people I only knew from social media - absolutely EPIC!


    After some great sessions and two rest days, I have three sessions in a row now (PUSH was a 10/10 yesterday) before I'm on a trip with my dad for the weekend.


    No changes for now regarding training and nutrition, but I'll keep you updated if anything changes here.


    Just ate my pre WO meal and getting mentally ready for the upcoming leg session!


    Pendulum and Banded Leg Press are ON.

    Like

    S
    sandro_krt
    Jun 26, 2020

    Evening guys!


    Had a decent PULL session today, not completely happy with it, as my head was not 100% ON today - still need to get into the zone in the new gym. I think this needs a little time if you change the environment, it that makes any sense lol.


    Session went as followed:


    HS Low Row x2

    Barbell BOR x2

    SA DB Row x3

    Upper Back Row x3

    Rev Pec Deck x3

    Rope Hammercurls x3

    D-Handle Curls x3


    Will put up a Full Day of Eating on a training day on sunday, to give you guys an idea of how my usual diet setup looks like atm - still pretty high volume foods, almost two years post show lol.


    Have a great start into the weekend!

    Like

    S
    sandro_krt
    Jun 24, 2020

    Hey guys!


    So as I've mentioned, I wanted to break down my PULL session from the other day!


    SA Cable Pullover 1 x RP

    Gym 80 Unilateral Row x2

    Stiff Leg Deadlift x2

    AS Chest Supported Row x2

    Neutral Grip Pulldown x2

    Machine Shrugs 1 x RP

    Hammer Bicep Curl x3

    High Cable Curl 1 x RP

    Crossbody Rev. Flys 1 xRP


    was a very good session, as I need to get used to the new gym, some things felt a bit different but good. Did the SLDL on the texas bar - that last warm felt HEAVY haha, but matched reps with last rotation and got +1 on the backoff.


    baseline in half of the sessions is set, had PUSH yesterday and going to hit LEGS today - the Precor Hack is waiting for me, YEAH!


    Hope you're having a great day ahead, cheers guys!

    Like

    S
    sandro_krt
    Jun 21, 2020

    Good morning guys!


    Started the new meso on friday, which was LEGS 2. Session looked as followed:


    Adductor x2

    Lying Leg Curl x2

    Cybex Leg Extension x2

    Paramount Pendulum x2

    Top Banded 45 HS Leg Press x2

    AS Hip Thrust Machine x2

    Seated Calves x3

    ABS x3


    Baseline is set and I have to say, this pendulum is HEAVY af haha!


    Had a rest day yesterday, off plan meal in the evening and will be hitting PULL 1 today, which will be posted in the following days on here.


    Stiff Leg rotation today, so this food better give me some PBs.


    Hope you're having a great weekend so far, cheers!


    Like
    4 comments
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