25.08.2025
Sleep 22.15-6,45
Calories 2,311kcal
carbs 331g fat 64g protein 145g
Gym workout
super sets
1. RDL 4x12x47kg +
2. lateral dumbbell raises 4x2x12x(2x7kg) 2x12x(2x6kg)
3. landmine squat (bar between legs) 4x10 +30kg +
4. pull down neutral grip 4x12x21,25
5. assisted reverse nordic 4x10 +
6. landmine shoulder press standing 4x12 +7,5kg
7. ab slider 4x15 +10kg +
8. single leg curls 4x12x5kg each leg
26.08.2025
Sleep 23.45-7.15 Awful.
Calories 2,268kcal
carbs 292g fat 71g protein 148g
Rest day.
27.08.2025
Sleep 23.30-7.15 Fragmented.
Calories 3,042kcal
carbs 373g fat 107g protein 183g PMS and disrupted sleep.
Gym workout
super sets
1. lat pulldowb close grip 4x8x25 +
2. dumbbell shoulder press 4x10x(2x12,5kg)
3. dumbbell RDL 4x10x(2x25kg) +
4. straight arm pec dec machine 4x10x40
5. leg press 4x12x60kg +
6. lateral dumbbell raises 4x12x(2x6kg)
7. good morning 4x10x32kg +
8. low row close grip 4x12x21,25
28.08.2025
Sleep 23.45-7.15
Calories 2,301kcal
carbs 263g fat 87g protein 152g
Rest day.
29.08.2025
Sleep 00.15-7.15
Calories 3,562kcal
carbs 304g fat 163g protein 196g
Rest day.
There was a birthday party at work. I overate. But it was delicious. I ate banitsa, homemade bread, yellow cheese, wine, gin, chocolate cake, cashews
30.08.2025
Sleep 23.15-7.00
Calories 2,264kcal
carbs 260g fat 84g protein 116g
Gym workout
super sets
1. deficit (10 cm) reverse lunges on smith machine 4x8 +10kg each leg +
2. overhed press 4x10x22kg
3. pull ups neutral grip 4x5 hollow body +
4. lateral dumbbell raises 4x12x(2x6kg)
5. leg press 12x40kg 12x45kg 12-12-55kg +
6. lat pushdown with ropes 4x12x21,25
7. good morning 4x12x27kg +
8. kneeling face pull with long ropes 4x12x5
31.08.2025
Sleep 23.00.6.00 Still awful
Calories 2,164kcal
carbs 152g fat 89g protein 117g
My whole body hurt but still…
Gym workout
super sets
1. lat pulldow neutral grip 4x10x25 +
2. bech press shoulder wide grip 4x12x37kg
3. squat with dumbbell between legs glute focused 4x12x35kg +
4. EZ bar upright row 4x12x15kg
5. leg curl 12-10-10-8x20kg+
6. ab slider 4x12 +15kg
7. machine triceps extension 4x12x15 +
8. dumbbell biceps curls 4x12x(2x7kg)
01.09.2025
Sleep 22.30-6.30
Calories 3,001kcal
carbs 208g fat 154g protein 163g Another birthday party.
Rest day.
02.09.2025
Sleep 22.30-6.45
Calories 2,021kcal
carbs 193g fat 77g protein 117g
Gym workout
super sets
1. RDL 4x12x47kg +
2. dumbbell shoulder press 4x12x(2x10kg)
3. ATG squat on smith machine 10+10kg 3x10+15kg +
4. lat pulldown reverse grip 12x40kg 3x12x45kg
5. leg extension 4x12x7 plates +
6. single leg curls 4x12x5kg +2kg dumbbell
7. barbell biceps curls 4x12x17kg +
8. triceps push down with rope on knees 12-12-10-10x15
03.09.2025
Sleep 22.30-6.45
Calories 1,947kcal
carbs 253g fat 51g protein 134g
Gym workout
super sets
1. leg press 12x50kg 12x60kg 12-12x70kg +
2. lat push down 12-12-10-10x25
3. good morning 4x10x32kg
4. overhead press 4x12x22kg
5. single arm lat pull down on knees 12x17,5 12-10-21,25 (too heavy) 12x17.5 +
6. lateral dumbbell raises 4x12x(2x6kg)
7. deficit sissy squats 4x12 +
8. ab slider 4x12 +15kg
04.09.2025
Sleep 22.30-6.45
Calories 2,056kcal
carbs 237g fat 59g protein 157g
Rest day.
05.09.2025
Sleep 22.00-6.45
Calories
Gym workout
super sets
1. alternating reverse lunges on smith machine 4x10 +10kg +
2. dumbbell shoulder press 8-8-10-10x(2x12,5kg)
3. lat pulldown close grip 4x12x25+
4. shoulder wide grip bench press 4x12x27kg
5. RDL 4x12x52kg +
6. lateral dumbbell raises 4x12x(2x6kg)
7. lat push down with ropes 4x12x17,5+
8. barbell biceps curls 4x12x17kg
9. leg curls 4x8x20kg+
10. leg extensions 4x12x7 plates
06.09.2025
Sleep 23.30-7.30
Calories 1,870kcal
carbs 231g fat 55g protein 100g
Rest day.
07.09.2025
Sleep 23.00-7.00
Calories 2,230kcal
carbs 231g fat 86g protein 130g
Gym workout
super sets
1. lat pulldown reverse grip 4x10x25 +
2. landmine squat (barbell between legs) 4x12 +30kg
3. two handed landmine shoulder press 4x12 +15kg
4. single leg press 3x12x30kg each leg (and a woman ocuppied the machine before my last set)
5. leg curls4x10x20kg +
6. machine triceps extensions 4x10x20
7. biceps curls bar with rotating handles 4x12x15kg +
8. lateral dumbbell raises 4x12x(2x6kg)
08.09.2025
Sleep 23.00-7.00
Calories 1,501kcal
carbs 200g fat 48g protein 72g
Rest day.
09.09.2025
Sleep 23.30-6.00
Calories1,896 kcal
carbs 176g fat 59g protein 135g
I felt exhausted and tired.
Gym workout
super sets
1. RDL 12x47kg 3x12x52kg +
2. dumbbell shoulder press 4x12x(2x10kg)
3. leg press 4x12x50kg
4. lat pulldown neutral wide grip 4x10x25 +
5. single leg extensions 4x12x3 plates each leg
6. ab slider 4x12 +15kg
7. lat push down 4x12x21,25 +
8. lateral dumbbell raises 4x12x(2x6kg)
10.09.2025
Sleep 23.00-5.00 some naps till 7.00
Calories 2,140 kcal
carbs 233g fat 61g protein 177g
Rest day.
11.09.2025
Sleep 00.00-6.00
Calories 1,933kcal
carbs 196g fat 75g protein 120g
I have personal problems and I am not calm. I fall asleep late and wake up at 5. Unfortunately I start overthinking and I can’t fall asleep a second time and I wait for the alarm.
I don’t feel like sleeping during the day but I am distracted and tired.
Gym workout
super sets
1. kettlebell reverse lunges 4x10x(2x16kg) each leg +
2. bench press 12x37kg 12x42kg 8-8x42kg
3. lat pulldown wide neutral grip 4x10x25 +
4. kettlebell upright row 4x12x16kg
5. leg press 15x50kg 3x12x50kg +
6. triceps push down 4x12x17,5
7. dumbbell RDL 4x12x(2x25kg) +
8. dumbbell biceps curls 4x12x(2x7kg)
9. leg extensions 4x12x7plates +
10. rare delt fly machine 4x12x33
Happy Cake Day!!! 
I’m in the same boat right now. Wake up 1.5 hours before my alarm and just lay there. Hard to break that once it starts.
Happy birthday!
12.09.2025
Sleep 00.00-5.00 No comment
Calories 2,337kcal
carbs 212g fat 96g protein 137g
Rest day.
13.09.2025
Sleep 00.01-8.00 Interrupted
Calories 1,905kcal
carbs 112g fat 69g protein 164g
Gym workout
super sets
1. lat push down 12x17,5 3x12x31,25 +
2. ATG squat on smith machine 12+10kg 3x10+15kg
3. RDL 12x47kg 3x12x52kg +
4. dumbbell shoulder press 4x12x(2x10kg)
5. low row close grip 4x12x21,25 +
6. barbell upright row 4x12x17kg
7. leg curls 4x10x20kg +
8. deficit sissy squats 4x10
14.09.2025
Sleep same
Calories 1,945kcal
carbs 212g fat 73g protein 111g
Rest day.
15.09.2025
Sleep 23.30-8.00 But interrupted
Calories 1,601kcal
carbs 179g fat 63g protein 80g
Rest day.
16.09.2025
Sleep 23.30-5.45 Оhhh
Calories 2,050kcal
carbs 179g fat 100g protein 129g
Gym workout
super sets
1. RDL 12x47kg3x12x57kg+
2. single arm kettlebell overrhead press 4x12x10kg
3. lat pulldown 12x35kg 3x12x45kg +
4. squat with a dumbbell between legs - glute focused 4x12x35kg
5. single leg curl 4x6x5kg +3kg dumbbell each leg +
6. deficit sissy squat 4x10
7. machine triceps extensions 4x12x20 +
8. ab slider 2x12 +15kg /leg raises on captain’ s chairt 4x12
17.09.2025
Sleep 23.30-7.00
Calories 2,132kcal
carbs 246g fat 76g protein 135h
Gym workout
super sets
1. deficit 8cm reverse lunges on smith machine 4x8x +10kg each leg +
2. lat pulldown reverse grip 4x12x25
3. leg press 12x50kg 3x12x60kg +
4. overhead press 12x17kg 3x12x22kg
5. incline bench press dumbbell fly 4x12x(2x8kg) +
6. dumbbell biceps curls 4x10x(2x8kg)
7. abductor machine 4x20 +
8. lateral raises with plates 4x12x(2x5kg)
18.09.2025
Sleep 23.30-5.00 may be 6.00 -7.30
Calories 2,524kcal
carbs 262g fat 109g protein 143g
Rest day.
19.09.2025
Sleep 23.30-7.00
Calories 1,901kcal
carbs 204g fat 64g protein 127g
Rest day.
Pull ups reverse grip 8x5
20.09.2025
Sleep 22.30-7.30 But I woke up 3-4 times.
Calories 1,730kcal
carbs 204g fat 56g protein 108g
Gym workout
super sets
1. RDL 4x10x57kg +
2. seated dumbbell shoulder press 4x12x(2x10kg)
3. single leg press 4x12x30kg each leg
4. lat push down with ropes 4x12x17,5 +
5. leg curls 4x10x20kg +
6. deficit sissy squats 4x10
7. biceps curls bar with rotating handles 4x12x15kg +
8. upright row bar with rotating handles 4x12x15kg (great combo)
9. machine triceps extensions 4x12x20+
10. abductor machine 4x20-25
Best part of the fitness life (old picture)
21.09.2025
Sleep 00.30-7.15
Calories 2,098kcal
carbs 230g fat 78g protein 116g
Rest day.
22.09.2025 It’s a national holliday,
Sleep 22.45-6.15
Calories 2,196kcal
carbs 160g fat 102g protein 109g
Gym workout
super sets
1. deep push ups on kettlebells 4x10 +
2. kettlebell reverse lunges on spot 4x8x(2x16kg) each leg
3. lat pulldown reverse grip 4x10x45kg +
4. kettebell upright row 4x12x16kg
5. RDL 12x47kg 3x12x52kg +
6. lateral dumbbell raises 4x12x(2x6kg)
7. overhead triceps extensions with ropes 4x12x10 +
8. low row neutral grip 4x12x17,5
9. leg extensions 4x12 x8 plates +
10. abductor machine 4x20-25
11. barbell biceps curls 4x12x17kg +
12. leg raises from the floor hollow body hold 4x12
///
I forgot 2 exercise and now I add them
23.09.2025
Sleep
Calories 2,196kcal
carbs 220g fat 88g protein 127g
Rest day.
24.09.2025 It’s a national holliday,
Sleep 22.45-6.30
Calories
Gym workout
super sets
1. RDL 4x10x57kg +
2. dumbbell shoulder press 4x12x(2x10kg)
3. leg press 4x12x60kg +
4. lat pulldown close grip 4x10x25
5. leg extensions 4x10x8 plates +
6. lateral raises with plates 4x15x(2x5kg)
7. lat push down 3x12x21,25 +
8. barbell biceps curl 3x12x17kg
25.09.2025
Sleep 23.00- 7.00 But so interrupted.
Calories 2,132kcal
carbs 261g fat 62g protein 131g
Rest day.
26.09.2025
Sleep 23.00-7.30
Calories 2,039kcal
carbs 233g fat 81g protein 91g
Rest day.
27.09.2025
Sleep 23.00-7.45
Calories 2,285kcal
carbs 179g fat 106g protein 139g
Rest day.
28.09.2025
Sleep 23.45-8.45
Calories 1,989 kcal
carbs 162g fat 80g protein 111g
Rest day.
I was doing construction work. I was putting up a mesh fence at my mother’s house. There was digging, pulling, lifting, mixing cement, and a lot of hand work
There is another fence of the neighbor in the background. It is very weak and collapsed, so I had to make a new one.
29.09.2025
Sleep 23.45- before the alarm …
Calories 2,314kcal
cabs 199g fat 96g protein 130g
Rest day.
30.09.2025
Sleep 23.15-7.15
Calories 2,636kcal
carbs 271g fat 99g protein 146g (some pistachio)
Gym workout
super set
1. lat pulldown shoulder wide neutral grip 4x12x21,25 +
2. heel elevated dumbbell goblet squat 4x10x25kg
3. dumbbell shoulder press 4x12x(2x10kg) +
4. dumbbell RDL 4x12x(2x22,5kg)
5. low row close grip 4x12x21,25 +
6. triceps push down 2x12x21,25 / the cable was occupied so overhead tricep extensions with a plate 2x12x10kg
7. abductor machine 4x20 x9 plates +
8. leg curls4x10x20kg
