Lovely see your log still up and running! How ya been?
01.10.2025
Sleep 23.00-7.15
Calories 2,074kcal
carbs 223g fat 53g protein 174g
Rest day.
02.10.2025
Sleep 22.30-7.30 But I woke up couple times
Calories 2,541kcal
carbs 247g fat 101g protein 171g
Gym workout
super set
1. lat pulldown reverse grip 12x25 3x7x30 +
2. kettlebell bulgrian split squat 4x8x16kg each leg
3. bench press shoulder wide grip 4x12x37kg +
4. leg curls 4x10x20kg
5. lat pudh down 4x12x21,25 +
6. dumbbell shoulder press 4x6x(2x12,5kg)
7. lateral raises with plates 4x12x(2x5kg)
8. deficit 8cm sissy squat 4x12
4 Likes
03.10.2025
Sleep 23.30-7.30
Calories 2,131kcal
carbs 229g fat 58g protein 173g
Rest day. My quads hurt too much because of the sissy squats.
04.10.2025
Sleep 23.45-8.30 I woke up couple times
Calories 1,955kcal
carbs 160g fat 79g protein 150g
Gym workout
super set
1. RDL 4x10x57kg +
2. dumbbell shoulder press 4x12x(2x10kg)
3. lat pulldown reverse grip 4x10x45kg +
4. single leg press 4x12x30kg each leg
5. barbell bent over row neutral grip 12x20kg 3x12x35kg +
6. triceps push down with ropes 4x12x15
7. barbell biceps curls rottaing handles 4x12x15kg
8. leg curls 4x10x20kg
From my last workout
6 Likes
05.10.2025
Sleep 23.45-8.00
Calories 2,573kcal
carbs 280g fat 94g protein 147g
Rest day.
06.10.2025
Sleep 22.30-7.15
Calories 2,219kcal
carbs 307g fat 57g protein 147g
Gym workout
super set
1. lat pulldown neutral grip on knees 4x10x45kg+
2. kettlebell alternating reverse lunges 4x8x(2x16kg)
3. dumbbell shoulder press 4x12x(2x10kg) +
4. kettlebell deficit RDL 4x12x(2x16kg)
5. lat push down 4x12x21,25 +
6. lateral dumbbell raises 20-20-15-15x(2x5kg)
7. deficit sissy squats 4x10 +
8. dumbbell biceps cursl 4x12x(2x8kg)
5 Likes
07.10.2025
Sleep
Calories 2,066kcal
carbs 212g fat 72g protein 157g
Rest day.
08.10.2025
Sleep 21.30-7.15 Some interruptions.
Calories 2,553kcal
carbs 303g fat 105g protein 149g
Gym workout
super sets
1. RDL from the floor 4x10x47kg +
2. incline dumbbell bench press 4x12x(2x15kg)
3. lat pulldown close grip 4x10x45kg +
4. squat with dumbbell between legs glute focused 4x12x35kg
5. machine triceps extensions 4x12x20 +
6. leg curls 4x10x20kg
7. ab slider 4x20 +15kg +
8. lateral raises with plates 4x12x(2x5kg)
09.10.2025
Sleep 23-6.45 may be, before the alarm
Calories 2,238kcal
carbs 269g fat 71g protein 133g
Rest day.
5 Likes
09.10.2025
Sleep same
Calories 2,238kcal
carbs 269g fat 71g protein 133g
Rest day.
10.10.2025
Sleep 23.45-6.30 may be , too early
Calories 2,183kcal
carbs 270g fat 68g protein 143g
Gym workout
super sets
1. RDL 12x47kg 3x12x52kg +
2. single arm kettlebell overhead press in lunge position 4x10x10kg (it’s much hareder than usual)
3. lat pulldown close grip 4x12x40kg +
4. leg press 4x12x50kg
5. low row close grip 4x10x21,25 +
6. triceps push down 4x12x17.5
7. leg extensions 4x12x8 plates +
8. abductor machine 3x20-25 (a girl occupied the machine)
9. preacher biceps curls 4x12 +
10. lateral raises with polates 4x12x(2x5kg)
5 Likes
11.10.2025
Sleep
Calories 2,124kcal
carbs 192g fat 79g protein 147g
Rest day.
12.10.2025
Sleep
Calories 2,134kcal
carbs 235g fat 59g protein 154g
Rest day.
13.10.2025
Sleep 22.00-7.00 may be
Calories 2,018kcal
carbs 185g fat 82g protein 133g
Gym workout
super sets
1. deficit reverse lunges on smith machine 4x8 +10kg +
2. overhead press 10x17kg 3x10x22kg
3. lat pulldown shoulder wide neutral grip 4x12x40kg+
4. incline dumbbell bench press 4x12x(2x15kg)
5. leg curls 4x10x20kg +
6. leg extensions 4x12x 6 plates
7. lateral dumbbell raises 4x15x(2x5kg) +
8. dumbbell biceps curls 4x12x(2x7kg)
5 Likes
14.10.2025
Sleep 23.15-7.00 may be. i was awake long before the alarm
Calories
Gym workout
super sets
1. RDL from the floor 4x10x47kg+
2. single arm kettlebell overhead press 4x10x10kg
3. lat pulldown reverse grip 4x12x40kg +
4. single leg press 4x12x35kg each leg
5. low row close grip 4x10x21,25 +
6. bench press shoulder wide rip 4x12x37kg
7. abductor machine 4x20-25 +
8. leg raises on captain’s chair 4x12
5 Likes
15.10.2025 From my town to Sofia than flight to Rome- my whole day was ruined
Sleep
Calories 1,731kcal
carbs 217g fat 43g protein 117g
16.10.2025
Sleep
Calories 2,022kcal
carbs 168g fat 77g protein 153g
Rest day. 25 000 steps (5 times more than usual)
17.10.2025
Sleep
Calories 2,252kcal
carbs 230g fat 78g protein 143g
Rest day. 25 000 steps
18.10.2025
Sleep
Calories 1,994kcal
carbs 193g fat 79g protein 115g
Rest day. 20 000 steps
19.10.2025 Flight from Rome to Sofia
Sleep
Calories 2,033kcal
carbs 179g far 85g protein 126g
20.10.2025 From Sofia to my town and finally in the gym.
Sleep 23.30-7.30
Calories 2,198kcal
carbs 260g fat 73g protein 124g
Gym workout
super sets
1. lat pulldown wide neutral grip 4x12x40kg +
2. dumbbell shoulder press 4x12x(2x9kg)
3. leg press 4x15x50kg +
4. pec dec 2x10 (the machine was occupied and I quit
5. low row close grip 4x12x21,25 +
6. lateral dumbbell raises 20-15-12-12x(2x5kg)
7. leg curls 4x10x20kg +
8. leg extensions 4x12x8 plates
9. machine triceps extensions 4x12x20 +
10. machine preacher curl 3x12
21.10.2025
Sleep 00.15-7.15
Calories 2,286kcal
carbs 271g fat 64g protein 164g
Rest day.
6 Likes
22.10.2025
Sleep 23.15-7.15
Calories 2,344kcal
carbs 265g fat 67g protein 174g
Gym workout
super sets
1. kettlebell reverse lunges 4x8x(2x16kg) +
2. lat push down 4x12x21,25
3. deficit kettlebell RDL 4x12x(2x16kg) +
4. dumbbell shoulder press 4x12x(2x10kg)
5. single arm row on plate loaded upper row machine 4x10x20kg each arm +
6. lateral dumbbell raises 4x12x(2x6kg)
7. leg curls 4x10x20kg +
8. leg raises on captain’ s chair 4x12
5 Likes
23.10.2025
Sleep 23.45-7.15
Calories 2,016kcal
carbs 274g fat 37g protein 149g
Rest day.
24.10.2025
Sleep 23.30-7.30
Calories 3,155kcal
carbs 363g fat 101g protein 186g
Gym workout
super sets
1. RDL 4x12x47kg +
2. bench press shoulder wide grip 4x10x37kg
3. lat pulldown shoulder wide neutral grip 4x10x45kg +
4. upright row with a rotating handle bar 4x12x15kg
5. ATG squat on smith machine 4x12 +10kg +
6. biceps curls with a rotating handle bar 4x12x15kg
7. leg extensions 4x12x7 plates
8. machine triceps extensions 4x12x20
9. abductor machine 4x20-25 +
10. ab slider 4x15+15kg
5 Likes
24.10.2025
Sleep 23.30-7.30
Calories 2,149kcal
carbs 301g fat 45g protein 129g
Rest day.
25.10.2025
Sleep 00.30-5.45
Calories 2,177kcal
carbs 228g fat 71g protein 163g
Gym workout
super sets
1. deficit 10cm alternating reverse lunges on smith machine 8-7-6-7 +10kg +
2. overhead press 4x12x17kg
3. lat push down on knees with ropes 4x12x17,5 +
4. leg press 4x12x60kg
5. lat pulldown reverse grip 4x10x25 +
6. lateral dumbbell raises 4x12x(2x5kg)
7. leg curls 4x10x20kg +
8. rare delt fly machine 4x12x33
9. deficit sissy squat 4x10 +
10. triceps pushdown with ropes 3x12x12,5
5 Likes
27.10.2025
Sleep 21.30-6.45 Goood
Calories 2,376kcal
carbs 268g fat 69g protein 163g
Rest day.
28.10.2025
Sleep 22.30-6.30
Calories 1,971kcal
carbs 269g fat 42g protein 126g
Gym workout
super sets
1. alternating kettlebell reverse lunges 4x7x(2x16kg) +
2. dumbbell shoulder press 4x12x(2x10kg)
3. lat pulldown close grip 4x12x40kg +
4. incline dumbbell bench press 4x12x(2x15kg)
5. leg press 4x12x50kg +
6. lying dumbbel triceps extensions 4x12x(2x7kg)
7. lat push down 4x12x21,25 +
8. lateral dumbbell raises 4x12x(2x5kg)
9. leg curls 4x10x20kg +
10. deficit sissy squats 4x10
29.10.2025
Sleep 22.00-6.30
Calories 2,092kcal
carbs 237g fat 70g protein 137g
Rest day.
5 Likes
30.10.2025
Sleep 22.30 - 7.00
Calories 2,200kcal
carbs 200g fat 100g protein 146g
Gym workout
super sets
1. pull us neutral grip 8-8-6-7 +
2. squat with dumbbell between legs 4x12x35kg
3. RDL 4x12x47kg +
4. dumbbell shoulder press 4x12x(2x10kg)
5. lat pulldown 12x30kg 12x35kg 12x40kg 12x45kg +
6. triceps push down 4x12x17,5
7. leg extensions 4x12x8plates +
8. single leg curls 4x12x5kg
9. dumbbell biceps curls 4x12x(2x8kg) +
10. upright row with EZ bar 4x12x18kg
4 Likes
31.10.2025
Sleep 22.30-7.30
Calories 1,997kcal
carbs 264g fat 62g protein 97g
Rest day. Some physical work.
02.11.2025
Sleep 22.30-6.30
Calories 2,094kcal
carbs 199g fat 81g protein 142g
Gym workout
super sets
1. lat pulldown close grip 4x10x25 +
2. heel elevated goblet squat 4x10x25kg
3. leg curls 4x10x20kg +
4. dumbbell shoulder press 4x12x(2x10kg)
5. deficit sissy squats 4x10 +
6. triceps push down with ropes 4x12x15
7. lat push down with ropes 4x12x17,5 +
8. lateral dumbbell raises 4x12x(2x6kg)
9. good morning 4x12x27kg +
10. leg raises from the floor 4x12
03.11.2025
Sleep 22.30 - 7.00
Calories 2,232kcal
carbs 246g fat 83g protein 144g
Rest day.
6 Likes
04.11.2025
Sleep 23.45-7.15 Unpleasant
Calories 2,250kcal
carbs 253g fat 87g protein 144g
Gym workout
super sets
1. deficit reverse lunges on smith machine 4x7 +10kg +
2. dumbbell shoulder press 4x12x(2x10kg)
3. low row close grip 2x15x30kg 2x15x35kg +
4. bench press shoulder wide grip 4x10x37kg
5. leg curls 4x10x20kg +
6. upright row with EZ bar 4x10x20kg +
7. leg extensions 4x10x8 plates +
8. ab slider 4x12 +10kg
6 Likes
05.11.2025
Sleep
Calories 2,182kcal
carbs 212g fat 64g protein 178g
My glutes hurt like hell !!!
Gym workout
super sets
1. RDL 4x12x47kg +
2. lateral dumbbell raises 4x15x(2x5kg)
3. lat pulldwon shoulder wide neutral grip 4x10x25 +
4. triceps push down 4x12x21,25
5. leg press 4x15x50kg +
6. inverted row 4x12
7. abductor machine 4x20-25 +
8. dumbbell biceps curls 4x12x(2x7kg)
8 Likes
06.11.2025
Sleep 23.45-7.15
Calories 2,201kcal
carbs 185g fat 87g protein 160g
Rest day.
07.11.2025
Sleep 00.007.15
Calories 2,018kcal
carbs 189g fat 54g protein 150g
Gym workout
super sets
1. walking lunges with kettlebells 4x16x(2x16kg) (8 reps each leg) +
2. dumbbell shoulder press 4x12x(2x10kg)
3. leg press 4x12x50kg +
4. lat pulldown 4x12x40kg
5. lat push down 4x12x21,25 +
6. upright row 4x12x17kg
7. deficit sissy squat 4x12+
8. lying dumbbell triceps extensions 12-10-8-8x(2x7kg)
08.11.2025
Sleep 22.30-8.00
Calories 2,356kcal
carbs 217g fat 53g protein 183g
Rest day.
4 Likes
09.11.2025
Sleep 22.30-7.00
Calories 2,075kcal
carbs 188g fat 49g protein 182g
Gym workout
super sets
1. pull ups neutral gri hollow body hold 4x5 +
2. heel elevated dumbbell goblet squats 4x10x25kg
3. bench press 4x10x37kg +
4. dumbbell RDL 4x12x(2x25kg)
5. lat puldlown wide neutral grip 4x12x40kg +
6. dumbbell shoulder press 4x12x(2x10kg)
7. single leg press 4x12x30kg each leg +
8. lateral dumbbell raises 4x15x(2x5kg)
9. machine triceps push down 4x12x20 +
10. abslider 4x12 +15kg
7 Likes