Queen Cobra's Training Log

Training Training Logs
2168

17.12.2025
Sleep 23.45-7.30
Calories 2,133kcal
carbs 264g fat 63g protein 126g
Rest day.

18.12.2025
Sleep 23.45-7.15 so bad
Calories 2,211kcal
carbs 256g fat 63g protein 158g

Gym workout
super sets

1. bench press shoulder wide grip 12-10-10-10x 42kg+
2. RDL 4x10x57kg

3. lat pulldown close neutral grip 4x12x40kg +
4. upright row 4x10x20kg

5. lunges on spot 4x12x25kg dumbbell in opossite hand +
6. machine triceps extensions 4x12x20kg

7. leg curls 4x12x15kg +
8. bicep curl bar with rotating handles 4x10x20kg

This is the lunge exercise

5 Likes
2169

19.12.2025
Sleep 22.00-7.15
Calories 2,160kcal
carbs 230g fat 68g protein 153g

Gym workout
super sets

1. ATG squat on smith machine 4x10+10kg +
2. dumbbell shoulder press 4x10x(2x12,5kg)

3. ATG squat on smith machine 4x10 +10kg +
4. lat pull down 4x10x25

5. reverse nordic 4x10 +
6. dumbbell lateral raises 4x12x(2x6kg)

7. deficit kettlebell RDL 4x12x (2x16kg)+
8. lat push down 15-12-12-15x21,25

20.12.2025
Sleep 23.30-7.30
Calories 2,276kcal
carbs 300g fat 57 protein 135g
Rest day.

5 Likes
2170

21.12.2025
Sleep 22.30-8.00
Calories 1,921kcal
carbs 244g fat 48g protein 133g

Gym workout
super sets

1. reverse lunges on smith machine 4x8 +10kg +
2. lat pulldown 4x12x25

3. leg curls 4x10x20kg +
4. dumbbell shoulder press 4x12x(2x10kg)

5. single arm lat pulldown on knees 4x12x21,25 (each arm) +
6. triceps push down 12-12-10-10x21,25

7. hip trust 4x12x45kg +
8. dumbbell biceps curls 4x10x(2x9kg)

9. hip trust 4x12x45kg +
10. leg raises from the floor hollow body hold 4x12

7 Likes
2171

22.12.2025
Sleep 23.45-7.30
Calories 2,809 kcal
carbs 224g fat 133g protein 186g
Rest day My glutes hurt too much.

23.12.2025
Sleep 23.45-7.00
Calories 3,137kcal
carbs 356g fat 113g protein 187g

Gym workout
super set

1. RDL 4x10x57kg +
2. bench press shoulder wide grip 4x10x37kg

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

5. lat pulldown shoulder wide neutral grip 4x12x25 +
6. front squat with a plate 4x12x15kg

7. lat push down 4x12x21,25 +
8. barbell biceps curls 4x12x17kg

6 Likes
2172

24.12.2025
Sleep 23.30-9.00
Calories 2,192kcal
carbs 291g fat 66g protein 100g
Rest day

25.12.2025
Sleep 23.45-9.15
Calories 1,698kcal
carbs 220g fat 55g protein 85g
Rest day

26.12.2025
Sleep 23.45-8.45
Calories 2,075kcal
carbs 245g fat 66g protein 99 g
Rest day

27.12.2025
Sleep 23.45-8.15
Calories 1,922kcal
carbs 184g fat 91g rpotein 85g

Gym workout (finally :wink: )
super sets

1. lat pulldown 4x10x45kg +
2. reverese lunges on smith machine 4x8 +10kg

3. bench press shoulder wide grip 4x12x37kg +
4. front squat with a plate 4x12x15kg

5. single arm row on plate loaded seated row machine 4x10x40kg each hand +
6. reverse lunges on smith machine 4x10 no adde weight (the bar is 22 kg)

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

My gym

492568127_9621059347976377_7424048636215575913_n
492568127_9621059347976377_7424048636215575913_n2048×1536 328 KB

7 Likes
2173

28.12.2025
Sleep 23.45-6.45 No need, I stay in bed till 10.00
Calories 2,097 kcal
carbs 242g fat 60g protein 139g
Rest day
And again mu glutes hurt so much I didn’t want to walk. Those lunges took my insanity :smile:

29.12.2025
Sleep 23.45-7.15
Calories 2,195kcal
carbs 241g fat 64g protein 164g

Gym workout
super sets

1. dumbbell shoulder press 4x10x(2x12,5kg)
2. dumbbell RDL 4x12x(2x25kg)

3. low row close grip 4x12x21.25 +
4. front squat with a plate 4x12x15kg

5. lateral dumbbell raises 4x12x(2x5kg) +
6. dumbbell RDL 4x12x(2x20kg)

7. dumbbell biceps curls (alternating) 4x7x(2x10kg) +
8. lying dumbbell triceps extensions 10-8-8-10x(2x8kg)

6 Likes
2174

30.12.2025
Sleep 22.30-7.15
Calories 2,195kcal
carbs 241 fat 64g protein 164g
Rest day

31.12.2025*
Sleep 22.45-8.00
Calories We’ll see tomorrow. :upside_down_face:

3,013kcal
carbs 206g fat 117g protein 212g

Gym workout
super sets

1. lat pulldown shoulder wide neutral grip 4x10x25+
2. alternating reverse lunges on smith machine 4x8 +10kg

3. dumbbell shoulder press 4x12x(2x10kg) +
4. RDL 4x10x57kg (felt super heavy)

5. lat push dow 15-12-12-12x21,25+
6. lateral dumbbell raises 4x15x(2x5kg)

7. leg curl 4x12x15kg+
8. abductormachine 4x20

9. triceps push down 4x15x17.5+
10. dumbbell biceps curl 4x10x(2x9kg)

Actual situation here

7 Likes
2175

01.01.2026 NEW YEAR, SAME ME :zany_face:
Sleep 01.15-7.15 :frowning:
Calories 2,149kcal
carbs 330g fat 43g protein 131g
Rest day

02.01.2026
Sleep 23.30-9.00 I woke up so swollen in the face, may be the carbs …
Calories 2,145kcal
carbs 209g fat 76g protein 127g

Gym workout
super sets

1. ATG squat on smith machine 4x10 +10kg + (It felt heavy)
2. lat pull down shoulder wide neutral grip 4x5x30

3. RDL 4x12x47kg +
4. dumbbell shoulder press 4x12x(2x10kg)

5. leg curls 4x10x20kg +
6. lat pulldown reverse grip 4x12x40kg

7. machine triceps extensions 4x12x20 +
8. ab slider 4x20 +15kg

9. reverse nordic 4x10 +
10. lateral raises with plates 4x12x(2x5kg)

03.01.2026
Sleep 23.00-7.45
Calories 2,093 kcal
carbs 261g fat 63g protein 123g
Rest day

My quads hurt so bad, the reverse nordic is a killer. I use elastic band for assistance and I almost lay down on my back for maximal stretch.

6 Likes
2176

04.01.2026
Sleep 23.00- 8.00
Calories 2,201kcal
carbs 270g fat 63g protein 134g

Gym workout
super sets

1. RDL 12x47kg 4x10x57kg +
2. dumbbell shoulder press 5x10x(2x12,5kg)

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

5. alternating reverse lunges on smith machine 4x8x +10kg
6. straight arm chest fly 4x12

7. abductor machine 4x20-25 +
8. leg raises on captain’ s chair 4x12

9. biceps curls 4x12x17kg +
10. upright row 4x10x17kg

5 Likes
2177

05.01.2026
Sleep 23.30-7.30 Bad habit
Calories 2,360kcal
carbs 279g fat 92g protein 127g
Rest day.

Aaah, I just want to eat and sleep.

06.01.2026
Sleep 00.15-7.30 ugggh
Calories 2,255kcal
carbs 265g fat 75g protein 136g

Gym workout
super sets

1. RDL 4x12x57kg +
2. bench press shoulder wide grip 12-10-10-8x42kg

3. assisted pistol squats 4x5 each leg +
4. lat pulldown reverse grip 4x5x30 lb

5. RDL 4x12x47kg +
6. dumbbell shoulder press 4x12x(2x10kg)

7. abductor machine 4x20 +
8. ab slider 4x20 +15kg

I want to travel somewhere, but it’s cold and dark and I can’t leave the house. I go to work, to the gym and to the market and that’s it. Even in winter, my walks are in the city and the nearest park. At least 5 months of the year are like that, I don’t like winter adventures, I hate snow and ice. During my free time at work, I plan excursions, but they are in April at the earliest.

6 Likes
2178

This is my life as well. Couple more months of this crap!!!

1 Like
2179

07.01.2026
Sleep 23.30-7.30
Calories 2,348kcal
carbs 289g fat 58g protein 169g
Rest day.

08.01.2026
Sleep 23.00-7.30
Calories 2,042kcal
carbs 283g fat 67g protein 114g

I felt so exhausted. My legs hurt. I want to rest doing nothing.

Gym workout
super sets

1. lat pulldown 4x12x25 lb
2. deficit reverse lunges on smith machine 12 x no added weight (but about 22kg bar) 10+5kg 8+10kg 6+15kg

3. seated dumbbell shoulder press 4x10x(2x12,5kg) +
4. front squats with a plate 4x12x15kg

5. plate loaded upper row machine -single arm row - 4x12x20kg each arm +
6. lateral dumbbell raises 4x15x(2x5kg)

7. machine triceps push down 4x12x20 +
8. leg curls 4x12x20kg

4 Likes
2180

09.01.2026
Sleep 23.30-7.30
Calories 2,049kcal
carbs 297g fat 39g protein 140g
Rest day.

10.01.2026
Sleep 22.30-before 7 Why? :frowning:
Calories 2,094kcal
carbs 273g fat 55g protein 116g
Rest day. My legs hurt too much and I needed a day more to recover.

11.01.2026
Sleep 23.30-7.30
Calories 1,880kcal
carbs 244g fat 42g protein 120g

Gym workout
super sets

1. RDL 12x47kg 4x12x57kg +
2. bench press shoulder wide grip 12x37kg 10-10-8-8x47kg

3. assisted pistol squats 4x6 each leg +
4. lat pulldown reverse grip 4x12x25lb

5. RDL close stance 4x12x47kg +
6. dumbbell shoulder press 4x12x(2x10kg)

7. deficit sissy squats 4x12 +
8. biceps curls 4x12x17kg

9. ab slider 20-15-12-12 +10kg + (I try to do in more strict) +
10. machine triceps exetnsions 4x12x20

6 Likes
2181

12.01.2026
Sleep 23.30-7.30
Calories 2,172kcal
carbs 249g fat 77g protein 101g
Rest day.

13.01.2026
Sleep 23.00-I woke up at some point and stay half awake
Calories 2,493kcal
carbs 244g fat 86g protein 170g Just too much food.

Gym workout
super sets

1. ATG squat ot smit machine 10+10kg 3x10 +15kg +
2. seated dumbbell shoulder press 4x12x2(2x12,5kg)

3. leg curls 4x10x20kg +
4. lat pulldown 4x12x45kg

5. ATG squat ot smit machine 3x10+10kg +
6. lateral dumbbell raises 4x15x(2x5kg)

7. single arm row on plate loaded seated row machine 4x12x35kg each hand +
8. weighted crunches 4x12x10kg

So crowded, too many young individuals … :fearful:

6 Likes
2182

Tell their mums dropped their juice boxes, and orange slices, off in the gym office. They will go running.

1 Like
2183

14.01.2026
Sleep 22.00-7.15 I woke up couple times but still a good sleep
Calories 2,200kcal
carbs 250g fat 66g protein 140 g

Gym workout
super sets

1. RDL 15-12-12-12x47kg +
2. incline dumbbell bench press 12-10-12-10x(2x175kg)

3. lat push down 15x21,25 3x12x25
4. upright row with a plate 4x12x15kg

5. leg press 12x50kg 4x12x60kg
6. triceps push down 4x15x17,5

7. front squat with a plate 4x12x15kg +
8. lat pulldown shoulder wide grip 4x12x25

Are there people from Austria here?
I want to go to Vienna on March 1st. Will the weather be very cold then, will there be snow?
Google (AI) cannot give personal impressions.

6 Likes
2184

15.01.2026
Sleep 23.00- 7.15 But I woke up too many times.

Calories 2,057kcal
carbs 203g fat 73g protein 137g
Rest day.

16.01.2026
Sleep 00.00-7.30 Same but worse :slight_smile:
Calories

GYM WORKOUT
super sets

1. reverse lunges on smith machine (22kg bar ) - 15 no added weight , 12+5kg , 8+10kg, 6+15kg each leg+
2. lat pulldown 15x17,5lb 12x21,25lb 10x25lb 6x30lb

3. leg curls 4x10x20kg +
4. shoulder press machine 4x12

5. assisted reverse nordic 4x10 +
6. low row 3x12x21,25 (and the machine was occupied)

7. dumbbell biceps curls 4x12x(2x8kg)+
8. triceps push down 4x12x21,25

5 Likes
2185

17.01.2026
Sleep 22.30-7.30
Calories 2,104kcal
carbs 197g fat 71g protein 158g
Rest day.

18.01.2026
Sleep 00.30-7.30 pff
Calories 2,033kcal
carb 239g fat 60g protein 133g

Gym workout
super sets

1. assisted cossack squat 4x15 each leg +
2. lat push down 4x12x21.25

3. dumbbell RDL 4x12x(2x25kg) +
4. machine shoulder press 12-10-10-12

5. ATG squat ot smith machine (22kg bar) 4x10 +10kg)
6. upright row with a plate 4x12x15kg

7. deficit sissy squat 4x12 +
8. lat pulldown neutral grip 4x12 x21,25+

9. leg curls 4x10x20kg +
10. ab slider 4x12 +10kg

6 Likes
2186

19.01.2026
Sleep 23.00-7.15 Woke up couple times again…
Calories 2,412kcal
carbs 244g fat 93g protein 137g
Rest day.

20.01.2026
Sleep 23.00-7.30 same
Calories 2,396 kcal
carbs 229g fat 80g protein 180g

Gym workout
super sets

1. dumbbell RDL 4x12x(2x25kg)+
2. incline dumbbell bench press 4x8x(2x17,5kg)

3. ATG squat ot smith machine (22kg bar) 10+10kg 3x10 +15kg +
4. upright row with a plate 4x12x15kg

5. single leg curls 4x12x5kg each leg
6. lat push down 4x15x21,25 +

7. lateral dumbbell raises 4x15x(2x5kg) +
8. seated dumbbell biceps curls 4x12x(2x8kg)

6 Likes
2187

21.01.2026
Sleep
Calories2,251kcal
carbs 262g fat 75g protein 131g
Rest day.

22.01.2026
Sleep 22.00-4.30 5.30-7.30 But total nightmare
Calories 2,131 kcal
carbs 234g fat 60g protein 158g

Gym workout
super sets

1. lat pulldown close grip 12x12,5lb 3x6x30lb +
2. dumbbell shoulder press 4x12x(2x10kg)

3. smith machine curtsy lunges (22kg bar) 4x8 +10kg each leg +
4. lying dumbbell triceps extensions 10-10-8-8x(2x8kg)

5. front squat with a plate 4x12x15kg+
6. low row close grip 4x12x21,25lb

7. assisted reverse nordic 4x12 +
8. ab sldier 20-15-12-12

23.01.2026
Sleep 23.30-7.30 better
Calories 2,095kcal
carbs 246g fat 60g protein 145g
Rest day.

5 Likes