18.07.2025
Sleep
Calories 2,251kcal
carbs 258g fat 73g protein 135g
Restd day.
19.07.2025
Sleep not great
Calories 2,280kcal
carbs 286g fat 66g protein 127g
Rest day.
20.07.2025
Sleep 22.30-7.00
Calories 1,909kcal
carbs 239g fat 49g protein 122g
Gym workout
super sets
1. lat pulldown 2. reverse grip 4x10x25+
2. deficit 20 cm alternating reverse lunges on smith machine 4x7 +5kg each leg
3. incline dumbbell bench press 4x12x(2x15kg) +
4. RDL 4x12x47kg
5. lat push down standing 2x12 /on knees 2x12x21,25 +
6. single arm lateral cable raises 4x12x2,5
7. single leg curls 4x10x5kg +
8. abductor machine 4x15-20
9. machine triceps extensions 4x12x15 +2kg dumbbell +
10. machine preache curl 4x12
Lat push down
7 Likes
Venetsa cave
It is rarely beautiful, the underground corridors are 200 meters long, on which 5 halls are located. Beautiful stalactites and stalagmites can be seen inside, as well as bizarre images of ice crystals.
The formations are colorful and scientists explain their formation by the lack of oxygen, in which the water crystallizes, and the different colors are obtained from the different composition of the clay and rocks.
7 Likes
21.07.2025
Sleep
Calories 2,505kcal
carbs 330g fat 72g protein 163g Watermelon in high dosage 
Rest day.
22.07.2025
Sleep 23.15-7.00
Calories 2,114kcal
carbs 197g fat 91g protein 135g
Baileys Irish Cream has 314 kcal , 13.6g and 21.7g carbohydrates per 100ml OMG! 
Never again 
Gym workout
super sets
1. lat pulldown shoulder wide neutral grip 4x12x21,25 +
2. overhead press 12x17kg 3x10x22kg
3. RLD 4x10x52kg +
4. assisted reverse nordic 4x10
5. low row close grip 4x12x17,5 +
6. lateral dumbbell raises 4x12x(2x7kg)
7. squat with a dumbbell between legs glute focused 410-10-12-12x33kg +
8. overhead triceps cable extensions 4x12x12,5
9. leg curls 4x12x15kg +
10. leg raises on captain’s chair 4x12
Reverse Nordic
7 Likes
23.07.2025
Sleep same?
Calories 2,512kcal
carbs 303g fat 90g protein 154g more fruits
Rest day.
24.07.2025
Sleep 23.15-7.00
Calories 2,466kcal
carbs 295g fat 64g protein 180g
Gym workout
super sets
1. lat pulldown close neutral grip 4x12x25 +
2. overhead press 4x12x22kg
3. landmine RDL 4x12 +30kg +
4. incline bench dumbbell fly 4x12x(2x8kg)
5. landmine goblet squats 4x10 +15kg +
6. single arm pulldown on knees 4x12x17,5 each side
7. landine squats 4x12+25kg
8. lateral dumbbell raises 4x12x(2x6kg)
25.07.2025
Sleep 23.00-6.30 I woke up couple times.
Calories 2,129kcal
carbs 229g fat 68g protein 127g
Rest day.
5 Likes
26.07.2025
Sleep 22.30-6.30 I woke up 3-4 times. It’s hot.
Calories 2,155kcal
carbs 298g fat 50g protein 140g
Gym workout
super sets
1. alternating reverse lunges on smith machine 4x10+10kg each leg +
2. dumbbell shoulder prss 4x12x(2x10kg)
3. lat push down 4x12x21,25 +
4. leg press 4x12x65kg
5. leg curls 4x10x20kg+
6. straight arm chest fly machine 4x10x33
7. pull ups reverse grip 8-5-5-5 +
8. machine triceps extensions 4x12x20
9. leg extensions 4x12x7 plates +
10. ab slider 4x12+5kg
4 Likes
The sad truth. I travel almost every week by rail.
It’s a little worse in the countryside.
In reality, although there are control panels, the electrical outlets do not work, there is no electricity in them. The lights in the carriages cannot be controlled by the passengers, they are turned on by the driver.He rides first class, where it’s a little cleaner. There’s no such luxury on regular trains in the countryside.
Most of the time there is NO AIR CONDITIONING in the carriages, and the temperature and dirt are unbearable.
It is very rare for a train to keep to the schedule.
Now, in the heat, additional restrictions are imposed for safety reasons and trains are delayed by 1-2 hours because of this. It constantly happens that a locomotive is set on fire, a wagon is damaged or an accident occurs on the line.
Sometimes people commit suicide by throwing themselves under the train and until the investigation is completed, the train stops for 3-4 hours. All other trains are delayed as well.
Many idiots don’t want to wait and drive through the crossings recklessly, and almost every week there is a major or minor accident.
3 Likes
27.07.2025
Sleep
Calories 1,861kcal
carbs 203g fat 56g protein 134g I skipped a meal.
Rest day. My glutes and inner thighs hurt immensely.
28.07.2025
Sleep 23.15-6.45 It’s not that hot, I slept better.
Calories 2,291kcal
carbs 292g fat 62g protein 162g 1 kg
Gym workout
super sets
1. RDL 4x10x55kg +
2. dumbbell shoulder press 4x7x(2x12,5kg)
3. lat pulldown 4x12x 21,25 +
4. leg press 12x40kg 12x50kg 12x60kg 12x70kg
5. biceps curls 4x12x15kg +
6. triceps push down with ropes 4x12x12,5
7. lateral raises with plates 4x12x(2x5kg)
8. single leg press 4x10x40kg each leg
29.07.2025
Sleep 23.00-6.45 Fine, woke up just once for WC.
Calories 2,684 kcal
carbs 272 g fat 102 g protein 173g
More food overall + а few crackers at work, but 200+ kcal
Rest day.
6 Likes
30.07.2025
Sleep 23.30-7.15 But I woke up at 5 and stay awake too long
Calories 2,800kcal
carbs 325g fat 106 g protein 133g
I eat pork instead of chicken this week and it’s at least 300 kcal more than usual. And some snacks 
Gym workout
super sets
1. landmine squat between legs 4x10 +25kg +
2. overhead press 4x10x22kg
3. landmine squat between legs 4x10 +25kg +
4. bench press shoulder wide grip 4x8x42kg
5. lat puldlown close grip 4x10x25 +
6. lateral dumbbell raises 4x12x(2x7kg)
7. leg extensions 4x10x7plates +
8. leg curls 4x8x20kg
5 Likes
31.07.2025
Sleep 22.15-6.45
Calories 2,411kcal
carbs 296g fat 68g protein 140g
Gym workout
super sets
1. lat push down 4x12x21,25 +
2. leg press 12x50kg 12x60kg 12-12-x70kg
3. triceps push down 4x12x17,5 +
4. RDL 4x12x47kg
5. lat pulldown neutral grip 4x12x21,25 +
6. sissy squats 4x10
7. biceps curls 4x12x15kg +
8. upright row with a plate 4x12x15kg
01.08.2025
Sleep 23.45-6.15 The seaguls wake me up
Calories 2,560kcql
carbs 332g fat 84g protein 145g
Rest day.
Sissy squats
6 Likes
02.08.2025
Sleep 23.30-9.00 I woke up at 5 but I tried to fall asleep again.
Calories 1,983kcal
carbs 222g fat 75g protein 125g
Gym workout
super sets
1. alternating deficit reverse lunges on smith machine 4x8 +5kg each leg +
2. overhead press 4x12x18kg
3. RDL 4x12x47kg +
4. tricrps push down with ropes 4x12x12,25
5. lat pulldown reverse grip 4x12x25 +
6. lateral dumbbell raises 4x12x(2x6kg)
7. abductor machine 4x15-20 +
8. ab slider 4x12 +10kg
5 Likes
03.08.2025
Sleep 00.30-9.00 I woke up at 6 this time but I tried to fall asleep again.
Calories 2,004kcal
carbs 260g fat 55 protein 134g
Gym workout
super sets
1. pull ups revers grip 4x8 +
2. single leg press 4x12x40kg each leg
3. incline dumbbell bench press 4x12x(2x17,5kg)+
4. squat with a dumbbell between legs glute focused 4x12x33kg
5. low row close grip 4x12x35kg+
6. single arm kettlebell overhead press 4x12x10kg each arm
7. leg curls 4x10x20kg +
8. rare delt fly machine 4x12x33
9. machine preacher curls 4x12 +
10. leg raises on captain’s chair side crunches 12-15-20-20
I felt so strong and energetic.
I step on plates for greater range of motion.
6 Likes
04.08.2025
Sleep
Calories 1,839kcal
carbs 226g fat 58g protein 115g
Rest day. Vacation! Again in Czech Republic 
05.08.2025
Sleep 23.30-6.10 I woke up couple times, there was a thunderstorm.
Calories 2,210kcal
carbs 282g fat 59g protein 150g
Rest day. Walking.
06.08.2025
Sleep 22.30-5.00 Strugle to sleep to 6.30
Calories 2,456kcal
carbs 209g fat 110g protein 152g
Gym workout
super sets
1. pull ups reverse grip 4x5 +
2. sumbbell shoulder press 4x12x(2x10kg)
3. dumbbell RDL 4x10x(2x25kg) +
4. incline bench dumbbell fly 4x12x(2x8kg)
5.squat with a dumbbell between legs glute focused 4x12x25kg
(the heaviest dumbbell in the hotel gym. There was a smith machine but it was occupied all the time)
6. lateral dumbbell raises 4x12x(2x6kg)
7. leg raises on captain’s chair 4x15 +
8. single arm upper cable row on knees 4x12
5 Likes
07.08.2025
Sleep 22.30-6.30
Calories 2,075kcal
carbs 234g fat 55g protein 142g
Gym workout
super sets
1. alternating reverse lunges on smith machine 4x10 +20kg +
2. push ups 12-10-8-8
3. single lat pulldown 4x12 each arm +
4. single arm kettlebell press bottom up ! 4x10x8kg each arm
5. good morning 4x12x22kg +
6. sissy squats 4x10
7. triceps push down 4x12 +
8. single arm bent over row 4x10x20kg each arm
5 Likes
08.08.2025
Sleep
Calories 2,207kcal
carbs 195g fat 85g protein 156g
Rest day. Walking.
09.08.2025
Sleep 23.15-6.15
Calories 2,266kcal
carbs 239g fat 84g protein 137g
Rest day. Walking.
10.08.2025
Sleep 23.15-6.15
Calories 2,323 kcal
263carbs fat 88g protein 114g
Rest day. Walking.
Back to Bulgaria. A whole week in Czech Republic - Prague and Brno. Just unspeakable.
11.08.2025
Sleep 23.30-6.45
Calories 2,144kcal
carbs 231g fat 77g protein 120g
Gym workout
super sets
1. lat pulldown close grip 4x12x40kg +
2. dumbbell shoulder press 4x12x(2x10kg)
3. leg press 4x12x70kg +
4. straight arm chest fly machine 4x10x40
5. RDL 4x12x47kg +
6. lateral dumbbell raises 4x12x(2x6kg)
7. low row close grip 4x12x21,25
8. lying dumbbell triceps extensions 4x10x(2x7kg)
9. leg curls 10-10-8-8x20kg +
10. seated dumbbell curls 4x12x(2x7kg)
When I write kg it means the pulley is standard. When there is only a number, these are machines with double pulley and they are may be in lb but I don’t know what they mean.
12.08.2025
Sleep 23.45-7.15
Calories 1,983kcal
carbs 188g fat 60g protein 162g
Rest day.
5 Likes
13.08.2025
Sleep 00.15-7.15
Calories 2,086kcal
carbs 212g fat 70g protein 172g
Gym workout
super sets
1. alternating reverse lunges on smith machine 4x8 +10kg +
2. lat pulldown reverse grip 4x10x25
3. incline dumbbell bench press 4x10x(2x17,5kg) +
4. squats with a dumbbell between legs glute focused 4x10x35kg
5. low row close grip 4x10x21,25 +
6. single arm kettlebell overhead press 4x10x10kg
7. good morning 4x10x27kg +
8. assisted reverse nordic 4x10
14.08.2025
Sleep 23.00-7.15
Calories 2,230kcal
carbs 266g fat 72g protein 160g
Rest day. My legs hurt.
7 Likes
15.08.2025
Sleep
Calories 2,550kcal
carbs 273g fat 90g protein 190g
Rest day.
16.08.2025
Sleep 00.30-8.00
Calories 2,180 kcal
carbs 241g fat 81g rpotein 140g
Gym workout
super sets
1. lat pulldown close grip 2x10x25 /2x10x40kg reverse grip +
2. alternating dumbbell reverse lunges 4x10x(2x15kg) each leg
3. overhead press 12-12-10-10x22kg +
4. leg press 4x12x70kg
5. machine triceps push down 4x12x20 +
6. ab slider side crunch 4x20
7. leg curls 4x10x20kg +
8. lateral raises with plates 4x20x(2x5kg)
7 Likes
17.08.2025
Sleep
Calories 2,208 kcal
carbs 301g fat 58g protein 129g
Rest day.
Pull ups reverse grip 7x5 at home
18.08.2025
Sleep 23.00-7.15 But I woke up 3 times, I ate too much over 1 kg
Calories 2,303 kcal
carbs 284g fat 74g protein 154g
Gym workout
super sets
1. RDL 4x12x52kg +
2. dumbbell shoulder press 4x10x(2x12,5kg)
3. landmine squats (between legs) 4x10 +25kg on the bar +
4. incline dumbbell bench press 4x10x(2x17,5kg)
5. lat push down with a rope 4x15x15 +
6. lateral dumbbell raises 12-12-15-15x(2x5kg)
7. leg extensions 4x12x 7 plates +
8. abductor machine 4x20+
6 Likes
19.08.2025
Sleep 23.00- 7.30
Calories 2,193kcal
carbs 275g fat 71g protein 146g
Rest day.
20.08.2025
Sleep 22.45-7.15
Calories 2,857kcal
carbs 215g fat 170g protein 146g No mistakes. I ate oven roasted chicken skin
Gym workout
super sets
1. alternating deficit 10cm reverse lunges on smith machine 4x8 +10kg each leg +
2. overhead press 4x10x22kg
3. lat pulldown two handles 4x12x21,25 +
4. lateral dumbbell raises 4x12x(2x6kg)
5. leg press 12x40kg 12x50kg 12x60kg 12x70kg +
6. triceps push down 4x12x17,5
7. leg curls 4x10x20kg +
8. leg raises on captain’s chair 4x12
4 Likes
21.08.2025
Sleep 23.45-7.30
Calories 2,767kcal
carbs 341g fat 88g protein 170
Gym workout
super sets
1. lat push down 4x12x21,25 +
2. incline dumbbell bench press 4x8x(2x17,5)
3. dumbbell RDL 4x12x(2x25kg) +
4. sissy squats 4x12
5. low row close grip 4x10x40kg +
6. lateral dumbbell raises 4x12x(2x7kg)
7. single leg press 2x10x40kg each leg/ squat with a dumbbell between legs glute focused 2x12x27,5kg +
8. dumbbell biceps curls 4x12x(2x7kg)
5 Likes
22.08.2025
Sleep 22.30-7.15 I woke up 4 times for WC! I was nervous I suppose.
Calories 2,055kcak
carbs 227g fat 64g protein 148g
Rest day.
23.08.2025
Sleep 23.00-7.30
Calories 2,099kcal
carbs 266g fat 60g protein 125g
Rest day.
24.08.2025
Sleep 23.00-8.00
Calories 2,057kcal
carbs 241g fat 64g protein 128g
Gym workout
super sets
1. leg press 4x12x50kg +
2. dumbbell shpulder press 4x12x(2x10kg)
3. lat pulldown reverse grip 4x12x21.25 +
4. plate loaded upper chest press machine 4x10x(2x20kg)
5. leg curls 4x10x20kg +
6. leg extensions 4x12x7 plates
7. pull ups neutral grip knee tucked 4x5 +
8. machine triceps extensions 4x10x20
6 Likes
