21.05.2025
Sleep23.45-7.30
Calories 2,464kcal
carbs 251g fat 96g protein 150g
Gym workout
super sets
1. assisted cossac squat 5x10 each leg +
2. lat pulldown shoulder wide neutral grip 4x12x21,25
3. leg press 12x50kg 12x60kg 12-12-x70kg +
4. incline dumbbell bench press 10-10-8-8x(2x17.5kg)
5. bent over row neutral grip 4x12x30kg +
6. leg curls 12-12-10-10x15kg
7. machine triceps extensions 12-12-10-10x20 +
8. uprighr row with a plate 4x12x15kg
22.05.2025
Sleep 23.30-7.15
Calories 2,037kcal
carbs 201 fat 91g protein 115g
Rest day.
23.05.2025
Sleep 23.15-6.45
Calories 2,576kcal
carbs 258g fat 104g protein 157g
I ate more calories this week. I have extra calories from avocado but you know, it spoils quickly. I rewarded myself with a Kit Kat dessert for three days. It’s not my favorite, but it’s past its expiration date too. 
I seriously abstain from sweets.
Gym workout
super sets
1. alternating deficit (at least 12 cm) reverse lunges on smith machine - amazing feeling 4x10 +5kg each leg +
2. single arm dumbbell shoulder press 4x10x12,5kg
3. pull ups neutral grip 4x5 +
4. lateral dumbbell raises 4x12x(2x7kg)
5. dumbbell RDL 4x12x(2x25kg) +
6. lying dumbbell triceps extensions 12-12-10-10x(2x8kg)
7. sissy squats 2x10 +
8. dumbbell biceps curls 2x10x(2x8kg)
I was chatting with an acquaintance for more than 15 minutes and stopped training. I don’t rest more than 2 minutes between super sets. My muscles were cold. It’s pointless to continue. Nevertheless,a very good workout.
24.05.2025
Sleep 23.45-9.15
Calories 2,211kcal
carbs 193g fat 93g protein 154g
Rest day.
25.05.2025
Sleep 00.30 - 8.15
Calories 2,064kcal
carbs 203g fat 82g protein 116g
Rest day.
26.05.2025
Sleep 00.30-7.30
Calories 1,959kcal
carbs 233g fat 68g protein 110g
Gym workout
super sets
1. lat pulldown shoulder wide neutral grip 4x10x25 +
2. ATG squat on vertical smith machine 4x8x +30kg
3. dumbbell shoulder press 4x12x(2x10kg) +
4. dumbbell RDL 4x12x(2x22,5kg)
5. leg extenxionx 4x10x6 plates +
6. leg curls 4x10x15kg
7. lat push down 4x12x21,25
8. lateral dumbbell raises 4x12x(2x7kg)
27.05.2025
Sleep 23.45-7.15
Calories 2,197kcal
carbs 254g fat 88g protein 118g
Gym workout
super sets
1. alternating deficit 18 cm reverse lunges on smith machine 10 no added weight 3x8 +5kg each leg +
2. overhead press on smith machine kneeling 4x7 +5kg
3. lat pulldown reverse grip 4x12x40kg +
4. incline dumbbell bench press 12-10-8-10x(2x15kg)
5. good morning 4x10x27kg +
6. overhead triceps extensions with a plate 4x12x10kg
7. dumbbell biceps curls 4x10x(2x8kg) +
8. single arm row on plate loaded seated row machine 4x12x25kg each arm
28.05.2025
Sleep 23.30-6.30 I woke up fow WC too early…
Calories 2,660 kcal
carbs 273g fat 107g protein 150g
I ate a piece of cake. 
Rest day.
29.05.2025
Sleep 23.00-7.30 I woke up once.
Calories 2,210kcal
carbs 215g fat 92g protein 148g
Gym workout
super sets
1. lat push down 4x8x25 +
2. dumbbell shoulder press 4x12x (2x10kg)
3. leg press 4x12x65kg +
4. straight arm chest fly machine 4x12x33
5. single leg dumbbell RDL 4x10x25kg knee on bench +
6. triceps push down 4x10x17,5
7. assisted reverse nordic 4x10 +
8. machine lateral raises 4x12
30.05.2025
Sleep 22.30-2.45 -unknown - 7.00 may be I was awake for awhile before the alarm at 7.30. I will try to fall asleep earlier
Calories
Rest day.
30.05.2025
Sleep 22.30-7.30
Calories 2,804kcal
carbs 278g fat 109g protein 178g
Rest day.
31.05.2025
Sleep 23.15-7.00
Calories 2,850 kcal
carbs 302g fat 113g protein 170 g
Gym workout
super sets
1. alternating deficit 20 cm reverse lunges on smith machine 4x8 +5kg +
2. lat pulldown close grip 4x12x21,25
3. RDL 4x12x47kg +
4. upright row on smith machine 4x10 no added weight
5. single arm lat pulldown on knees 4x12x17,5 each arm +
6. single arm kettlebell overhead press 4x10x10kg
7. triceps push down 4x12x17,5 +
8. sissy squat 4x10
01.06.2025
Sleep 00.30-5.30 - I woke up for WC I coudn’t fall asleep after.
Calories 2,704kcal
carbs 295g fat 120g protein 134g
I made a tactical mistake these days. I bought a pack of bagels . Very tasty but 300 calories each and I eat two.
Rest day.
02.06.2025
Sleep 00.30-6.30 Same
Calories 2,421kcal
carbs 260g fat 80g protein 167g
Gym workout
super sets
1. leg press 4x12x60kg +
2. incline dumbbell bench press 4x12x(2x15kg)
3. lat pulldown glose grip 4x12x40kg +
4. dumbbell shoulder press 4x12x(2x10kg)
5. leg curls 4x12x15kg +
6. assited reverse nordic 4x10
7. dumbbell biceps curls 4x10x(2x8kg) +
8. triceps push down with ropes 4x12x12,75
I promiced myself I will do more arms, but it doesn’t work. But I have amazing improvement in my glutes by the way.
Some bulgarian history
03.06.2025
Sleep
Calories 2,058kcal
carbs 182g fat 77g protein 156g
Rest day.
04.06.2025
Sleep 22.30-6.30
Calories 2,016kcal
carbs 205g fat 73g protein 125g
Gym workout
super sets
1. dumbbell RDL 4x12x(2x25kg) +
2. overhead press 12-10-10-10x22kg
3. lat pulldown close grip 4x10x25 +
4. alternating reverse lunges 4x10x(2x12,5kg)
5. leg extensions 12-10-10-10x7 plates +
6. machine triceps extensions 4x10x20
7. ab slider 4x12-15 +5kg +
8. machine preacher curls 4x10
Klisurski Monastery is a monastery of the Bulgarian Orthodox Church, located in northwestern Bulgaria. It is the fourth largest monastery in Bulgaria. The complex includes two churches, three residential buildings, a farmyard and a kitchen
Klisurski Monastery was founded in the 1240 during the Second Bulgarian Empire . It was repeatedly destroyed during the Ottoman rule. In 1862 it was burned down and the monks and pilgrims were killed by a Turkish pasha and his soldiers. The monastery was reconstructed in 1869 and the church was officially consecrated in 1891.
05.06.2025
Sleep 23.45-7.15
Calories 2,178kcal
carbs 236g fat 68g protein 155g
Rest day.
06.06.2025
Sleep 22.45-7.00
Calories 2,461kcal
carbs 263g fat 87g protein 170g
Gym workout
super sets
1. lat pulldown neutral shoulder wide grip 4x12x40kg +
2. dumbbell shoulder press 4x10x(2x12,5kg)
3. leg press 4x12x65kg +
4. lateral dumbbell raises 4x10x(2x7kg)
5. leg curls 4x7x20kg +
6. low row close grip 4x10x17,5
7. squats with a dumbbell between legs 4x10x22kg +
8. bench press shoulder wide grip 4x12x32kg
9. dumbbell biceps curls 4x12x(2x7kg) +
10. leg raises on captain’s chair 4x10
As always, your photos are amazing. Thank You…
07.06.2025
Sleep 22.30-6.30
Calories 2,168kcal
carbs 183g fat 88g protein 165g
Rest day.
08.06.2025
Sleep 23.30-7.75
Calories 1,317 kcal I skipped a meal.
carbs 128g fat 42g protein 107g
Gym workout
super sets
1. RDL 4x12x47kg +
2. single arm kettlebell shoulder press 4x10x10kg
3. lat push down 4x12x21,25 +
4. single leg press 4x12x30kg
5. triceps push down 4x12x21,25
6. leg press 4x12x65kg
7. bent over row paralel to the floor 4x12x27kg
8. lateral dumbbell raises 4x10x(2x7kg)
The Iskar Gorge (or Stara Planina Gorge of the Iskar River) is a gorge on the Iskar River in Western Bulgaria.
The Cherepish Monastery “Assumption of the Virgin” dates back to the Second Bulgarian Kingdom - it was built during the reign of Tsar Ivan Shishman (1371-1393), as evidenced by a document kept in the Sofia Church History and Archaeological Museum.
During the period of Turkish slavery, the Holy Monastery was repeatedly destroyed and burned by Turkish hordes. At the end of the 16th century, it was reconstructed by St. Pimen of Sofia. During the years of the National Revival, the monastery became an educational center. A monastery school was established, books, lives and gospels were written and copied.
In the period 1872 - 1876, the monastery was also visited by members of the Vrachanski Revolutionary Committee
For years, the complex has hosted classes at the priestly school, the pastoral theological institute and the Sofia theological seminary.
The Cherepish Monastery was declared a cultural monument of national importance.
Quite steep stairs lead to the ossuary and the church. The ossuary has two floors, it was built in 1784. The bones of Botev’s chetniks are laid here. The chapel to it is named after St. John the Baptist.
09.06.2025
Sleep 00.45-6.45 No comment
Calories 1,788kcal
carbs 203g fat 49g protein 152g
Rest day.
10.06.2025
Sleep 22.45-7.15
Calories 1,843kcal
carbs 221g fat 51g proetein 147g
Gym workout
super sets
1. alternating deficit (20 cm) reverse lunges on smith machine 10-10-8-8 no added weight +
2. dumbbell shoulder press 4x12x(2x9kg)
3. lar pulldown close grip 4x12x40kg +
4. incline dumbbell bench press 12-10-10-10x(2x15kg)
5. ATG squat on smith machine 4x10 +10kg +
6. lateral dumbbell raises 4x10x(2x7kg)
7. low row close grip 4x10x21,25 +
8. lying dumbbell triceps extensions 4x10x(2x7kg)
9. leg curls 4x10x15kg +
10. ab slider 4x12 +10kg
11.06.2025
Sleep 23,30-7.30 I woke up at 5.45 but I tried to fall asleep again
Calories 2,007kcal
carbs 206g fat 58g protein 180g
Rest day.
12.06.2025
Sleep00.30- 7.30
Calories 1,815kcal
carbs 211g fat 56g protein 142g
Gym workout
super sets
1. RDL 4x12x47kg +
2. single arm kettebell overhead press 4x10x10kg
3. leg press 4x12x60kg +
4. lat pulldown reverse grip 2x12x40kg /pull ups reverse grip 2x5
5. heel elevated dumbbell goblet squats 4x10x22,5kg (my shoulders were sore ,not my legs) +
6. incline bench press dumbbell fly 4x12x(2x8kg)
7. lat push down 4x12x21,25 +
8. dumbbell biceps curls 4x10x(2x8kg)
In april in the gym with clothes on , fed and hydratated
13.06.2025
Sleep 22.30-5.45 I coudn’t fall asleep again
Calories 1,870kcal
carbs 231g fat 48g protein 137g
Rest day.
14.06.2025
Sleep 22.45- 7.45
Calories 1,819kcal
carbs 176g fat 60g protein 130g
Rest day.
+ 8x5 pull ups reveser grip at home
15.06.2025
Sleep 23.45-8.45
Calories 1,960kcal
carbs 231g fat 42g protein 145g
Gym workout
super sets
1. alternating deficit (20 + cm) reverse lunges on smith machine 4x8 +5kg
2. straight arm pec fly machine 4x10x33
3. lat push down 4x12x17,5 +
4. leg press 4x12x60kg
5. triceps push down 4x12x15 +
6. dumbbell shpulder press 10-10-8-8x(2x10kg) My delts and forearms were so sore because of the home pull ups
7. leg extensions 4x12x 5 plates +
8. leg curls 4x10x15kg
16.06.2025
Sleep 22.45- 7.15
Calories 2,065kcal
carbs 262g fat 48g protein 162g
Gym workout
super sets
1. dumbbell RDL 4x10x(2x25kg) +
2. lateral dumbbell raises 4x12x(2x7kg)
3. bench press shoulder wide grip 4x12x37kg +
4. lat pull down shoulder wide grip 4x12-12-10-10x40kg
5. single leg press 4x12x25kg each leg +
6. dumbbell biceps curls 4x12x(2x8kg)
7. leg raises on captain’s chair 4x12 +
8. sissy squats 4x12
Leg press
