Queen Cobra's Training Log

Training Training Logs
2147

10.11.2025
Sleep 22.30-7.15
Calories 2,491kcal
carbs 244g fat 91g protein 173g Good food but I ate a little bit too much
Rest day.

11.11.2025
Sleep 23.45-7.30
Calories 2,462kcal
carbs 276 fat 84g protein 157g

Gym workout
super sets

1. RDL 4x12x47kg +
2. dumbbell shoulder press 4x10x(2x12,5kg)

3. lat pulldown wide neutral grip 4x12x25 +
4. squat with dumbbell between legs 4x12x33kg

5. lat push down 4x12x21,25 +
6. plate loaded seated upper chest press machine 4x10x(2x20kg)

7. good mornig 4x12x27kg+
8. barbell biceps curls 4x12x17kg

5 Likes
2148

12.11.2025
Sleep 23.30-7.15
Calories 2,530kcal
carbs 261g fat 80g protein 128g
Rest day.

13.11.2025
Sleep 22.30-7.00
Calories 2,201kcal
carbs 247g fat 62g protein 157g

Gym workout
super sets

1. leg press 4x12x50kg+
2. lat pulldown 4x12x25

3. dumbbell RDL 4x12x(2x25kg)+
4. overhead press 4x10x22kg

5. low row close grip 4x12x35kg+
6. lateral dumbbell raises 4x12(2x6kg)

7. leg curls 4x10x20kg+
8. abductor machine 4x20x11 plates

6 Likes
2149

14.11.2025
Sleep
Calories 2,106kcal
carbs 268g fat 62g protein 130g
Rest day.

15.11.2025
Sleep22.30-7.45
Calories 1,926kcal
carbs 221g fat 76g protein 87g
Rest day.

16.11.2025
Sleep 22.30-7.15
Calories 2,186kcal
carbs 214g fat 94g protein 122g

Gym workout
super sets

1. RDL 12x47kg 3x12x52kg +
2. bench press 4x10x37kg

3. single leg press 4x12x30kg each leg +
4. lat pulldow reverse grip 4x12x25

5. triceps push down 4x12x 21,25 +
6. barbell biceps curls 4x12x17kg

7. deficit sissy squat 4x12 +
8. leg curls (Dorsiflexing) 4x10x20kg

9. lateral raises with plates 4x15x(2x5kg) +
10. ab slider 4x15 +10kg

that’s the ab slider machine. It’s quite fine.

5135VwpssEL.AC_UF894,1000_QL80
5135VwpssEL.AC_UF894,1000_QL80894×978 42.7 KB

17.11.2025
Sleep 23.45-6.45
Calories 2,637kcal
carbs 297g fat 72g protein 169g some cake :frowning:
Rest day.

5 Likes
2150

I’ve used that machine. It’s nice!!

1 Like
2151

18.11.2025
Sleep 23.45-7.00
Calories 2,325kcal
carbs 292g fat 60g protein 157g

Gym workout
super sets

1. deficit reverse lunges on smith machine 8-8-7-7 +10kg +
2. dumbbell shoulder press 4x10x(2x12,5kg)

3. lat pulldown close grip 4x10x45kg +
4. lateral dumbbell raises 4x15x(2x5kg)

5. leg press 4x12x55kg +
6. machine triceps push down 4x12x20

7. plate loaded seated row machine unilateral 4x12x35kg each arm +
8. deficit kettlebell RDL close stance 4x12x(2x16kg)

This is the usual way I perform leg presses. The weight is very light. Years ago I did it with 120-130 kg. Now I do it with 50-60 kg
I have a feeling that I lower the platform very little and shallow. I feel some fear and resistance to lower more despite the weight.
But I have done it deeper before

6 Likes
2152

19.11.2025
Sleep 23.30-7.15
Calories 2,769kcal
carbs 302g fat 118g protein 132g A birthday in the office. Too many pastries

Gym workout
super sets

1. bench press 4x12x37kg +
2. lat pulldown reverse grip 4x12x25

3. RDL 4x12x47kg +
4. single arm kettlebell overhead press on lunge position 4x10x10kg (the core…)

5. deficit sissy squats 4x10 +
6. lat push down 4x12x21,25

7. leg curls 4x10x20kg +
8. leg raises on captain’ s chair 4x12

Deficit sissy squats. I use a higher step now

6 Likes
2153

20.11.2025
Sleep 23.30-7.15
Calories 2,382kcal
carbs 251g fat 73g protein 173g
Rest day.

21.11.2025
Sleep 23.45-6.45
Calories 2,959kcal
carbs 380g fat 74g protein 193g I ate too much

Gym workout
super sets

1. lat pulldo2n close grip 4x12x25 +
2. overhead press 4x12x17kg

3. kettlebell reverse lunges 4x8x(2x16kg)+ my butt hurt so badly after this
4. BW calf raises 4 sets

5. deficit kettlebell RDL 4x15x(2x16kg)+
6. triceps push down 15-12-12-12x17,5

7. low row close grip 4x12x35kg+
8. lateral dumbbell raises 4x12x(2x5kg)

9. leg curls 4x12x15kg+
10. abductor machine 4x20-25

5 Likes
2154

22.11.2025
Sleep 23.45-7.45
Calories 2,552kcal
carbs 282g fat 90g protein 143g
Rest day.

23.11.2025
Sleep 00.15-7.30
Calories 2,574kcal
carbs 273g fat 81g protein 172g

A full week in caloric surplus.

Gym workout
super sets

1. lat pulldown shoulder wide neutral grip 4x12x25+
2. overgead press 4x10x22kg

3. leg press 12x50kg 12x60kg 12-12x70kg +
4. straight arms pec dec machine 4x12x33

5. reverse lunges on smith machine 4x8 +10kg +
6. upright row with EZ bar 4x12x15kg

7. machine triceps extensions 4x12x20 +
8. biceps curls with EZ bar -4x12x15kg

9. leg curls 4x10x20kg+
10. abductor machine 4x20-25

Triceps machine

freemotion-epic-selectorized-triceps-extension-img4-1200x1200
freemotion-epic-selectorized-triceps-extension-img4-1200x12001200×1200 118 KB

6 Likes
2155

24.11.2025
Sleep 22.30.15
Calories 2,276 kcal
carbs 258g fat 84g protein 133g
Rest day.

25.11.2025
Sleep 23.45-7.15
Calories 2,324 kcal
carbs 265g fat 81g protein 139g

Gym workout
super sets

1. RDL 12x47kg 3x8x57kg +
2. incline dumbbell bench press 4x12x(2x15kg)

3. lat pulldown 4x10x25 +
4. heel elevated dumbbell goblet squats narrow stance 4x12x22,5kg

5. sumo DL 4x10x47kg +
6. triceps push down 4x12x17,5

7. lat push down 2x12x21,25 (the pulley was occupied) low row close grip 2x12x21,25 +
8. overhead press 4x12x17kg

5 Likes
2156

26.11.2025
Sleep 23.45.7.15
Calories 2,395kcal
carbs 249g fat 79g protein 175g
Rest day.

27.11.2025
Sleep 23.45-7.15
Calories 2,122 kcal
carbs 266g fat 69g protein 138g

Gym workout
super sets

1. bench press shoulder wide grip 4x10x37kg +
2. ATG squat on smisth machine 4x10 +15kg

3. lat pulldown shoulder wide neutral grip 4x12x25
4. ATG squat on smisth machine 4x10 +15kg

5. overhead press 4x10x22kg +
6. leg curls 4x10x20kg

7. dumbbell biceps cusrls 4x12x(2x7kg) +
8. leg curls 4x10x20kg

It’s simplier and easier this way. I will try it again.

5 Likes
2157

28.11.2025
Sleep 23.45-7.15
Calories 2,188kcal
carbs 259g fat 70g protein 133g

Gym workout
super sets

1.RDL 4x10x57kg +
2. dumbbell shoulder press 4x12x(2x10kg)

3. RDL 4x10x57kg +
4. deficit sissy squats 4x12

5. lat pulldown shoulder wide neutral grip 4x12x21,25 +
6. triceps push down 4x12x21,25

7. leg press 12x50kg 3x12x60kg +
8. lateral raises with plates 4x15x(2x5kg)

5 Likes
2158

29.11.2025
Sleep 23.45.7.15
Calories 1,715 kcal
carbs 192g fat 52g protein 126g
Rest day.

30.11.2025
Sleep 23.45-7.15
Calories 2,395 kcal
carbs 275g fat 84 135

Gym workout
super sets

1. lat pulldown 4x12x40kg +
2. deficit reverse lunges on smith machine 4x8 +10kg

3. dumbbell shoulder press 4x12x(2x12,5kg) +
4. leg curls 4x10x20kg

5. lat push down close grip 12-12-10-10x25 +
6. lateral dumbbell raises (seated/standing) 4x12x(2x5kg)

7. deficit sissy squats 4x12 +
8. abductor machine 4x20-25

9. abslider 4x30 (side crunches) +15kg +
10. rare delt fly mahine 4x12

6 Likes
2159

01.12.2025
Sleep 22.30-7.15
Calories 2,113kcal
carbs 232g fat 73g protein 141g
Rest day.

02.12.2025
Sleep 23.45-7.15
Calories 2,402kcal
carbs 288g fat 80g protein 150g

Gym workout
super sets

1. pull ups neutral grip hollow body 4x5 +
2. dumbbell shoulder press 4x10x(2x12,5kg)

3. RDL 4x10x57kg +
4. lateral dumbbell raises 4x12x(2x6kg)

5. RDL 4x10x57kg +
6. triceps push down 4x12x21,25

7. lat push down 4x15x21,25 +
8. single leg press 4x12x30kg each leg

9. dumbbell biceps curls 4x10x(2x8kg) +
10. front squat with a plate 4x12x15kg

6 Likes
2160

03.12.2025
Sleep 23.30-7.15
Calories 2,263kcal
carbs 217g fat 98g protein 137g
Rest day.

04.12.2025
Sleep 23.45-7.15
Calories 2,518kcal
carbs 297g fat 93g protein 155g

Gym workout
super sets

1. alternating kettlebell reverse lunges 4x8x(2x16kg) +
2. incline dumbbell bench press 4x12x(2x15kg)

3. lat pulldown 4x12x25 +
4. overhead press 4x12x17kg

5. deficit kettlebell RDL 4x12x (2x16kg) +
6. lateral dumbbell raises 4x12x(2x5kg)

7. reverse nordic 4x10 +
8. low row close grip 4x12x21,25

6 Likes
2161

05.12.2025
Sleep 23.30-7.15
Calories 2,413 kcal
carbs 268g fat 79g protein 158g
Rest day.

04.12.2025
Sleep 23.30-8.30
Calories 2,518kcal
carbs 297g fat 93g protein 155g

Gym workout
super sets

1. RDL 4x10x57kg +
2. seated dumbbell shoulder press 4x12x(2x12,5kg)

3.RDL 4x10x57kg +
4. triceps push down 4x12x21,25

5. lat pulldown shoulder wide neutral grip 4x10x25 +
6. upright row 4x12x17kg

7. plate front squat 4x12x15kg+
8. leg raises on captain’ s chair 4x12

9. lat push down 4x12x25 +
10. dumbbell biceps curls 4x10x(2x9kg)

7 Likes
2162

07.12.2025
Sleep 23.30-8.00 But I was awake between 3.00-5.00
Calories 2,264kcal
carbs 265g fat 76g protein 136g
Rest day.

08.12.2025
Sleep 23.30-7.15
Calories 2,324kcal
carbs 237g fat 98g protein 130g

Gym workout
super sets

1. kettlebell reverse lunges 4x8x(2x16kg) each leg+
2. overhead press 4x12x17kg

3. kettelbell deficit reverse lunges 4x12x16kg each leg
4. lat pulldown reverse grip 4x12x21,25

5. deficit kettebell RDL 4x12x(2x16kg) +
6. kettlebell upright row 4x12x16kg

7. single arm row on plate loaded upper row machine 4x10x20kg each side +
8. lying dumbbell triceps extensions 4x10x(2x7kg)

09.12.2025
Sleep 23.00-7.15
Calories 2,365kcal
carbs 281g fat 70g protein 160g
Rest day.

5 Likes
2163

10.12.2025
Sleep 23.30-7.15
Calories 2,416kcal
carbs 261g fat 74g protein 170g

Gym workout
super sets

1. pull ups neutral grip 6-6-7-7 +
2. ATG squat on smith machine 10+10kg 3x10+15kg

3. dumbbell RDL 4x12x(2x25kg)+
4. dumbbell shoulder press 4x12x(2x10kg)

5. low row close grip different grip 4x12x21,25 +
6. lateral dumbbell raises 4x12x(2x6kg)

7. leg curls 4x10x20kg +
8. abductor machine 4x20-25

11.12.2025
Sleep 23.30-7.15
Calories 2,374kcal
carbs 288g fat 75g protein 135g
Rest day.

7 Likes
2164

12.12.2025
Sleep 23.30-7.45
Calories 3005kcal
carbs 221g fat 124g protein 243g Party!

Gym workout
super sets

1. lat pulldown close grip 4x10x25 +
2. lunges on spot 4x12x25kg dumbbell in opossite hand

3. incline dumbbell bench press 4x10x(2x17,5kg) +
4. leg curls 4x10x20kg

5. lat push down 4x15x21,25 +
6. frtont squta with a plate 4x12x15kg

7. triceps push down 4x12x21,25 +
8. dumbbell biceps curls 4x10x(2x9kg)

5 Likes
2165

13.12.2025
Sleep 02.00-8.45 But I woke up at 8 for the firts time.
Calories 2,026kcal
carbs 232g fat 60g protein 131g
Rest day.

14.12.2025
Sleep 22.30-5.00 than 6.00-7.30 may be
Calories 2,047kcal
carbs 214g fat 63g protein 157g

Gym workout
super sets

1. RDL 12x47kg 5x67kg 12-12x47kg +
2. dumbbell shoulder press 4x12x(2x12,5kg)

3. RDL 4x12x47kg +
4. lat push down 4x12x21.25

5. leg press 12x50kg 3x12x60kg +
6. lateral dumbbell raises 4x12x(2x6kg)

7. lunges on spot 4x8x25kg dumbbell in opossite hand
8. machine triceps extensions 4x12x20

9. lat pulldown 4x12x21,25 +
10. weighted sit ups 4x10x15kg

7 Likes
2166

15.12.2025
Sleep 22.30-7.15
Calories 2,296kcal
carbs 272g fat 69g protein 145g
Rest day.

16.12.2025
Sleep 22.30-7.15
Calories 2,063kcal
carbs 230g fat 58g protein 156g

Gym workout
super sets

1. alternating reverse lunges on smith machine 10 no added weight 3x8 +10kg +
2. seated dumbbell shoulder press 4x10x(2x12,5kg)

3. lat pulldown reverse grip 4x12x25 +
4. single leg RDL knee on bench 4x12x22,5kg each side

5. lateral dumbell raises 4x15x(2x6kg) +
6. low row close grip 4x10x40kg

7. deficit sissy squat 4x12 +
8. abductor machine 2x25 (the machine was occupied)

Often people occupy a machine without asking and remain seated on it and don’t leave it. It’s been a bit of a nightmare at the gym since September. I can go after work at 5:30 PM and the gym is full of pimpled underage kids.
They are all boys around 15-16 and are noisy, annoying and take up all the equipment for hours. They come in groups of 4-5-6 or combine in the gym to do the same exercises one after the other.

There are a few juiced kids on steroids, but most are weak and do stupid things without much effect.

6 Likes