Yes, I know, thank you.
But the machine has a lot of pulleys and cables and the calculation is not that simple.
I enter the numbers just to keep track of the effort.
It certainly has nothing to do with weight of dumbbells and I don’t take it seriously.
19.06.2025
Sleep 23.30-7.30
Calories 2,044kcal
carbs 262g fat 56g protein 116g
Gym workout
super sets
1. alternating reverse lunges on smith machine 2x10 +10kg 2x8+10kg
2. incline dumbbell bench press 4x10x(2x15kg)
3. lat pull down reverse grip 4x12x21,25
4. triceps push down with ropes 12-10-10-10x12,25
5. leg curls 4x12x15kg
6. abductor machine 4x15-20
7. lateral dumbbell raises 4x12x(2x7kg) +
8. leg raises lying on bench (strict) 4x12
My body was so sore but I had to do it. I’m going home to my mother.
If I hadn’t gone to the gym, I would have had three days off.
20.06.2025
Sleep
Calories 1,917kcal
carbs 270g fat 36g protein 135g
Rest day.
21.06.2025
Sleep 23.30- 8.45
Calories 2,300kcal
carbs 205g fat 109g protein 128g
Rest day.
22.06.2025
Sleep 00.00-7.45
Calories 1,278kcal
carbs 160g fat 37g protein 83g I skipped a meal.
Gym workout
super sets
1. good morning 4x12x27kg +
2. dumbbell shoulder press 4x12x(2x10kg)
3. lat push down 4x12x21,25 +
4. single leg press 4x12x30kg each leg
5. leg curls 4x8x20kg+
6. leg raises on captain’ s chair 4x12
7. leg extensions 4x12x 7 plates +
8. machine triceps extensions 4x12x15kg
23.06.2025
Sleep 23.45-7.00
Calories 2,188kcal
carbs 209g fat 91g protein 146g
Rest day.
24.06.2025
Sleep 22.45-7.00
Calories 2,203kcal
carbs 257g fat 77g protein 150g
Gym workout
super sets
1. alternating reverse lunges on smith machine 4x10 +10kg +
2. lat pulldown shoulder wide grip 4x10x40kg
3. leg press 4x12x60kg +
4. dumbbell shoulder press 4x12x(2x10kg)
5. dumbbell RDL 4x10x(2x25kg) +
6. lateral dumbbell raises 4x12x(2x6kg)
7. low row close grip 4x12x35kg +
8. triceps push down with rope 4x12x12,25
9. dumbbell biceps curls 4x12x(2x8kg) +
10. sissy squats 4x10
Alternating Reverse lunges (no deficit). The bar is over 20 kg. But I don’t care about the weight.
25.06.2025
Sleep 23.15-7.15 But I woke up many times.
Calories 2,097kcal
carbs 230g fat 80g protein 129g
Rest day.
VACATION! 
26.06.2025
Sleep 22.30-6.00
Calories 2,304kcal
carbs 217g fat 104g protein 140g
Rest day.
27.06.2025
Sleep 23.15-7.00
Calories 2,212kcal
carbs 230g fat 81g protein 136g
Gym workout
super sets
1. pull ups neutral grip 8-7-6-5 +
2. triceps push down 4x10
3. dumbbell RDL 4x12x(2x20kg) no straps 
+
4. dumbbell shoulder press 4x12x(2x7,5kg)
5. leg extensions 4x10 +
6. leg curls 4x12x15kg
7. lat push down 4x12 +
8. lateral raises with plates 15-15-12-12-x(2x5kg)
9.alternating reverse lunges 4x10x20kg each leg +
10. incline bench dumbbell fly 4x12x(2x7,5kg)
11. low row 4x10 +
12. dumbbell biceps curls 4x10x(2x7,5kg) +
13. leh and hip raises from bench 4x12
I was training in a strange gym, the equipment was placed in an unusual way and I improvised. I didn’t want to overwork my legs because I’ve been walking a lot during the holidays and my calves are already hurting.
Belogradchik Rocks
At the end of the Paleozoic, about 230 million years ago, in the area where the Belogradchik Rocks rise today, sandy-marl rocks were layered. Later, they were flooded by the sea, at the bottom of which sand, gravel and clay were deposited. Over time, these materials were connected by a sandy-clay bond. This is how conglomerates and sandstones were formed. The reddish color is due to iron oxides and hydroxides.
As a result of the Young Alpine tectonic cycle, the complex folded and appeared on land, with the Belogradchik region falling into the center of a large crack. Under the influence of water, winds and temperature fluctuations, the limestones of these parts collapsed and revealed the strongly cracked conglomerates. Thus, for millions of years, nature has sculpted sculptures of mythical creatures, people, animals and birds from the shapeless stone.
Over 100 caves have formed in the sandstone and limestone. These rock columns form a natural fortress, the defensive potential of which has been exploited since ancient times.
Today, the Belogradchik Rocks extend for approximately 30 km. in length, 3 to 5 km. in width and up to 200 m. in height. The most majestic rocks surround Belogradchik: the Madonna, the Horseman, the Monks, the Schoolgirl, the Lion, the Bear, Adam and Eve, the Castle.
The most interesting and significant cultural monument in historical terms in Belogradchik is the Kaleto fortress. It is one of the best preserved fortresses in the country and a cultural monument of national importance.
*The Romans used the natural inaccessibility of the rocks during construction, erecting only two walls from the northwest and southeast. *
Remains of a Roman aqueduct were also discovered not far from the fortress.
In the second half of the 14th century, the Bulgarian ruler Ivan Sratsimir expanded the existing fortification. During his reign, the Belogradchik fortress was the second largest and most important after the Vidin fortress - the main fortress-castle of Sratsimir.
*At the end of the 14th century, the Bulgarian lands were conquered by the Turks. In 1396, they also captured the fortress near Belogradchik. External complications, internal disputes, the strong haidush movement and the frequent rebellions and uprisings in this region forced the Turks to undertake the expansion of the fortress. Until the beginning of the 19th century, they carried out minor repairs and reinforcements, without changing its medieval appearance. *
From 1805 to 1837, a complete reconstruction and expansion of the fortress was carried out, in accordance with the then requirements of fortification construction. Under the leadership of French and Italian engineers, the fortress acquired its current more European appearance.
*Today, a monument stands near the place of execution in memory of these fighters. The fortress walls are 2.5 m thick at their base and reach 12 m in height. Three fortress courtyards have been formed, separated by massive portals with doors, covered in iron bands. Guard rooms, three cannon platforms, three cannon embrasures, 365 loopholes on the fortress walls, storage and ammunition rooms have been built. The fortress also had a flour and salt mill. *
The fortress walls and especially the portals are additionally decorated with decorative niches, columns, stone cornices, rosettes, palmettes and other relief stylizing images of plants and animals
It is serviced by the City History Museum.
Awesome pics!!!
Sadly
He didn’t come , of course
28.06.2025
Sleep 22.30-7.00
Calories 2,300 kcal
carbs 358g fat 41g protein 133g Too much fruit,
Rest day. 20 km walking, my calves hurt
29.06.2025
Sleep 23.15-7.00
Calories 2,935kcal
carbs 307g fat 111g protein 167g Well I ate too much.
Rest day.
Back to home
30.06.2025
Sleep 22.30-7.00
Calories 2,077kcal
carbs 223g fat 73g protein 124g
Gym workout
super sets
1. incline dumbbell bench press 4x10x(2x15kg) +
2. RDL 4x10x47kg
3. lat push down 4x12x21,25 +
4. dumbbell shoulder press 4x12x(2x10kg)
5. squat with a dumbbell betlween legs glute focused 4x10x33kg +
6. triceps push down 4x12x17,5
7. leg curls 4x12x15kg +
8. sissy squats 4x10
01.07.2025
Sleep Poor sleep. I woke up couple times.
Calories 2,126kcal
carbs 217g fat 67g protein 160g
Rest day.
02.07.2025
Sleep 23.30-7.30 Same.
Calories 2,151kcal
carbs 293g fat 42g protein 150g
Gym workout
super sets
1. alternating reverse dumbbell lunges 4x10x(2x12,5kg) +
2. lat pulldown neutral grip 2x10x25/ swich the machine close grip 2x10x40kg
3. dumbbell RDL 4x10x22,5kg+
4. dumbbell shoulder press 4x10x(2x12,5kg)
5. squat with a dumbbell between leg glute focused 4x10x27,5kg +
6. lat push down 4x12x21,25
7. dumbbell biceps curls 4x12x(2x7kg) +
8. latreal dumbbell raises 4x12x(2x7kg)
Extremely rare exercise for me 
03.07.2025
Sleep 23.00-7.00 Poor
Calories 2,276kcal
carbs 288g fat 56g protein 162g
A kg of watermelon 
Rest day.
04.07.2025
Sleep 22.30-6.45 Poor
Calories 2,123kcal
carbs 221g fat 67g protein 154g
Another 1 kg watermelon (2 more are waiting )
Gym workout
super sets
1. alternating dumbbell reverse lunges 4x10x(2x15kg) each leg (pffew, hard in th eand) +
2. lat push down 4x12x 21,25
3. incline dumbbell bench press 4x12x(2x15kg) +
4. RDL 4x12x47kg
5. lat pulldown 4x12x21,25 +
6. lateral dumbbell raises 4x10x(2x7kg) (too heavy for today)
7. leg curls 4x8x20kg +
8. machine triceps push down 12x15kg 10-10x20kg (too heavy) 12x15kg
05.07.2025
Sleep
Calories 2,291kcal
carbs 354g fat 43g protein 132g
Rest day.
06.07.2025
Sleep
Calories 1,998kcal
carb 238g fat 67g protein 114g
Gym workout
super sets
1. alternating deficit 20 cm reverse lunges on smith machine 4x8 +5kg +
2. dumbbell shoulder press 4x10x(2x12,5kg)
3. lat pulldown reverse grip 4x12x21,25 +
4. triceps push down with ropes 4x10x12,5
5. leg curls 4x10x20kg +
6. leg extension 4x10x7 plates
7. low row close grip 4x12x17,5+
8. single arm dumbbell lateral raises 4x12x6kg each leg
07.07.2025
Sleep 22.30- 7.15 restless sleep
Calories 2,137kcal
carbs 274g fat 47g protein 160g
Rest day.
08.07.2025
Sleep almost 00.00-7.15 but I woke up couple times.
Calories 2,289kcal
carbs 311g fat 50g protein 147g
Gym workout
super sets
1. pull up neutral grip high knees 4x6 +
2. lateral dumbbell raises 4x12x(2x6kg)
3. squat with a dumbbell between legs glute focused 4x12x33kg +
4. bench press shoulder wide grip 4x10x37kg
5. RDL 4x12x47kg +
6. dumbbell shoulder press 4x8x(2x12,5kg)
7. lat push down with ropes 4x12x17,5+
8. barbell biceps curls 4x12x17kg
9. single leg curls 4x10x5kg each leg +
10. sissy squats 4x10
09.07.2025
Sleep 22.30-7.15 Finally some good sleep
Calories 2,401kcal
carbs 241g fat 88g protein 172g
My whole body hurt.
Gym workout
super sets
1. alternating reverse lunges on smith machine 4x10+10kg each leg +
2. upright row 4x12x15kg
3. lat pulldown reverse grip 4x10x25 +
4. triceps push down 4x15x15kg
5. leg curls 4x12x15kg+
6. abductor machine 4x15-20
7. ab slider 4x12x +5kg+
8. lateral raises with plates 4x12x(2x5kg)
10.07.2025
Sleep 23.00-7.30 still fine
Calories 2,406kcal
carbs 268g fat 83g protein 158g
Rest day.
11.07.2025
Sleep 23.00-7.15 but I woke up at 4.00 and I stay awake for some time
Calories 2,400kcal
carbs 248g fat 87g protein 170g
Gym workout
super sets
1. squat with a dumbbell between leg glute focused 4x12x33kg +
2. incline dumbbell bench press 4x12x(2x15kg)
3. lat pulldown close grip 4x12x40kg +
4. dumbbell RDL 4x12x(2x25kg)
5. single arm row on seated row machine 4x12x30kg each hand +
6. triceps push down 4x12x17,5
7. leg curls 4x10x15kg +
8. lateral raises with plates 4x12x(2x5kg)
12.07.2025
Sleep 00.45-7.30 And I woke up couple times.
Calories 2,060kcal
carbs 230g fat 71g protein 130g
Gym workout
super sets
1. deficit 20 cm reverse lunges on smith machine 4x10 no added weight +
2. lat push down with ropes 4x12x17,5
3. overhead press 4x12x17kg +
4. single dumbbell RDL knee on bench 4x12x22,5kg each leg
5. biceps curls barbell 2x10x17kg / dumbbells 2x12x(2x8kg) +
6. triceps overhead press with a rope 4x12x12,25
7. leg extensions 4x12x7 plates+
8. leg raises on captains chair 4x12
13.07.2025
Sleep 22.45-7.45 Well, fine.
Calories
Rest day.
