24.01.2026
Sleep 23.30-almost 8.00 I woke up once but still good sleep.
Calories 2,156kcal
carbs 252g fat 67g protein 131g
Gym workout
super sets
1. assisted cossack squat 4x15 +
2. pull ups neutral grip 4x6 hollow body hold
3. hip trusts 4x12x45kg +
4. overhead press 4x12x17kg
5. hip trusts 4x12x45kg +
6. lat pulldown neutral grip 4x15x21,25lb
7. deficit sissy squat 4x12 +
8. triceps push down 12-12x17,5lb (it was too heavy for today) 12-12x15 lb
9. leg raises on captain’s chair knee tuck /side crunches 4x15 +
10. dumbbell biceps curls 4x12x(2x8kg)
4 Likes
25.01.2026
Sleep 23.45-8.45
Calories 1,824kcal
carbs 195g fat 56g protein 116g
Rest day.
26.01.2026
Sleep 23.30-7.15
Calories 2,663kcal
carbs 306g fat 91g protein 155g
Gym workout
super sets
1. deficit reverse lunges on smith machine (22 kg bar) 1x10 no added weight 3x8 +5kg each leg +
2. lat pulldown 12x21,25lb 3x10x25lb
3. dumbbell RDL 4x12x(2x25kg) +
4. machine shoulder press 4x12
5. bent over row paralel to the floor 4x12x32kg +
6. machine shoulder press 4x12
7. ATG squat on smith machine (22kg bar) 4x12 + 10kg +
8. lat pushdown with ropes 4x12x17,5
27. 01.2026
Sleep 23.30-7.15 nice sleep just not enough
Calories 2,038кcal
carbs 226g fat 65g protein 130g
Rest day.
6 Likes
28.01.2026
Sleep 00.30-6.00 No explanation
Calories 2,281 kcal
carbs 228g fat 77g protein 170g
Gym workout
super sets
1. dumbbell RDL 4x12x(2x25kg)
2. dumbbell shoulder press 4x12x(2x10kg)
3. heel elevated dumbbell goblet squat 4x12x25kg +
4. lat pulldown close neutral grip 4x12x25lb
5. straight arm pec dec machine 4x12 +
6. leg raises on captain’s chair 4x15
7. single leg curls 4x12x5kg each leg +
8. abductor machine 4x20-25
29.01.2026
Sleep 23.45-7.30
Calories 2,349 kcal
carbs 271g fat 66g protein 170g
Rest day.
5 Likes
30.01.2026
Sleep 23.30-7.30
Calories 2,303kcal
carbs 238g fat 75g protein 161g
Gym workout
super sets
1. ATG squat on smith machine (22kg bar) 4x10 +10kg +
2. lat pulldown neutral grip 4x12x21,25
3. ATG squat on smith machine (22kg bar) 4x10 +10kg +
4. machine shoulder press 4x12
4. ATG squat on smith machine (22kg bar) 4x10 +10kg +
5. lat push down with ropes 4x15x17,5lb
6. triceps push down with ropes 4x12x12,5lb +
7. lateral dumbbell raises 4x12x(2x5kg)
5 Likes
31.01.2026
Sleep 23.30-7.00 than 8.30-9.30
Calories 1,727kcal
carbs 205g fat 54g protein 100g
Rest day.
01.02.2026
Sleep 23.30-8.30
Calories 1,936kcal
carbs 233g fat 54g protein 123g
Gym workout
super sets
1. assisted cossack squat 5x15 each leg +
2. bench press shoulder wide grip 4x12x37kg
3. leg press 12x40kg 12x50kg 12-12x60kg +
4. lat pulldown 4x12x25lb
5. RDL 12x47kg 3x12x57kg +
6. seated dumbbell shoulder press 4x12x(2x12,5kg)
7. reverse lunges on smith machine (22kg bar) 4x8 +10kg +
8. triceps pushdown 4x12x12,5lb
6 Likes
02.02.2026
Sleep 23.30-7.15
Calories 2,304kcal
carbs 249g fat 69g protein 164g
Rest day. My glutes hurt so bad again. And my chest…
03.02.2026
Sleep 23.30-7,15
Calories2,407kcal
carbs 248g fat 83g protein 162g
Gym workout
super sets
1. RDL 4x12x57kg +
2. dumbbell shoulder press 4x12x(2x12,5kg)
3. heel elevated goblet squat narrow stance 4x12x25kg +
4. low row close grip 4x12x21,25lb
5. upright row with a plate 4x12x15kg +
6. lying dumbbell triceps extensions 4x12x(2x7kg)
7. band assisted reverse nordic 4x12 +
8. single arm row on plate loaded seated row machine 4x12x30kg each arm
6 Likes
04.02.2026
Sleep 00.15-7.15
Calories 2,519kcal
carbs 275g fat 81g protein 171g
Gym workout
super sets
1. alternating barbell reverse lunges 4x10x27kg +
2. lat pulldown close neutral grip 4x12x25lb
3. leg curls 4x10x20kg +
4. incline dumbbell bench press 10-10-8-8x(2x17,5kg)
5. ATG squat on smith machine (22kg bar) 4x10 +10kg +
6. lateral dumbbell raises 4x12x(2x6kg)
7. leg raises on captain’ s chair /and side crunches/ 4x15-20 +
8. dumbbell biceps curls 4x12x(2x8kg)
5 Likes
Do you like horror movies? Dystopia? Anti-utopia? Nightmare future society? Ecological crises?
I suggest you quickly rewind this video.
A walk through the streets of the capital of Bulgaria
2 Likes
05.02.2026
Sleep 23.30-7.30
Calories 1,973kcal
carbs 260g fat 70g protein 122g
Rest day.
06.02.2026
Sleep 23.45-6.30 I had to…
Calories 1,769kcal
carbs 232g fat 43g protein 116g
Rest day.
07.02.2026
Sleep 23.45-8.00
Calories 2,182kcal
carbs 232g fat 82g protein 134g
Gym workout
super sets
1. pull ups neutral grip knee tuck 4x6 +
2. assisted cossack squat 4x15 each leg
3. dumbbell RDL 4x12x(2x25kg) +
4. seated dumbbell shoulder press 4x12x (2x10kg)
5. single leg press 4x12x30kg each leg +
6. lat push down 4x12x21,25lb
7. leg curls 4x10x20kg +
8. ab slider 4x15 -20 +10kg
9. triceps push down 4x12x17,5 lb +
10. biceps barbell curl 4x12x17kg
I felt too tired and powerless.
08.02.2026
Sleep 00.00-8.00
Calories 2,112kcal
carbs 298g fat 54g rpotein 117g
Rest day.
6 Likes
09.02.2026
Sleep 23.45-7.15
Calories 2,767kcal
carbs 311g fat 92g protein 164g Just more food than usual.
Gym workout
super set
1. reverse lunges on smith machine (22kg bar) 4x8+10kg each leg +
2. lat pulldown close neutral grip 4x12x25lb
3. kettlebell RDL 4x15x(2x15kg) +
4. dumbbell shoulder press 4x12x(2x10kg)
5. front squat with a plate 4x12x15kg +
6. single arm row on plate loaded seated row machine 4x12x30kg each arm
7. leg raises on captain’ s chair 4x12-15+
8. abductor machine 4x20-25
5 Likes
10.02.2026
Sleep 23.45- 7.30 But I woke up couple times
Calories 2,565kcal
carbs 304g fat 78g protein 162g
Rest day.
11.02.2026
Sleep 23.30-7.30
Calories 1,926kcal
carbs 244g fat 51g protein 124g
Gym workout
super sets
1. ATG Squat on smith machine (22kg bar) 10 +10kg 3x10+15kg +
2. bench press 10x37kg 3x10x42kg
3. lat puldlown shoulder wide neutral grip 4x12x25lb
4. dumbbell RDL 4x12x(2x25kg)
5. lateral dumbbell raises 4x12x(2x6kg)
6. machine tricep extensions 2x12x20 2x12x15 +
7. sissy squat 4x12
There were a lot of people. The usual minors who occupy 1-2-3 machines for hours. A few aunties also appeared, who are very expansive. They hang around, occupied devices without asking. I wanted to do something else. I got very tense
5 Likes
12.02.2026
Sleep 00.00-7.45 But I woke up at 02.00 and 6.30
Calories 2,570kcal
carbs 310g fat 79g protein 154g
Gym workout
super sets
1. alternating reverse lunges with dumbbells 4x10x(2x15kg) each leg +
2. dumbbell shoulder press 4x12x(2x10kg)
3. low row 4x12x21,25lb+
4. upright row with a plate 4x12x15kg
5. leg curls 4x15x15kg +
6. leg raises on captain’s chair 4x12
7. lat push down on knees 4x15x21,25lb +
8. dumbbell biceps curls 4x12x(2x8kg)
4 Likes
13.02.2026
Sleep 23.30-7.30
Calories 2,805 kcal
carbs 300g fat 112g protein 138g
Rest day.
14.02.2026
Sleep 23.00-7.30
Calories 2,230kcal
carbs 222g fat 56g protein 153g
Gym workout
super set
1. ATG squat on smith machine (22kg bar) 10+10kg 3x10+15kg +
2. lat pulldownt with two handles 4x12x21,25lb
3. squat on smith machine wider stance 4x10 +10kg +
4. seated dumbbell shoulder 4x10x(2x12,5kg)
5. single leg RDL (knee on bench) 4x12x20kg +
6. lateral dumbbell raises 4x12x(2x6kg)
7. kettlebell RDL 4x12x(2x16kg) +
8. triceps push down 4x12
9. lat pushdown on knees 4x15x21 ,25 lb
10. dumbbell biceps curls 4x12x(2x8kg)
11. weighted sit ups 4x12x10kg
15.02.2026
Sleep 23.00-00.00 than 2.00-7.45
Calories 2,034kcal
carbs 219g fat 84g protein 96g
Rest day.
5 Likes
16.02.2026
Sleep 23.30-7.30
Calories 2,040kcal
carbs 251g fat 52g protein 142g
Gym workout
super set
1. lat pulldown close neutral grip 4x12x40kg +
2. reverse lunges om smith machine (22kg bar) 10+5kg 8+10kg /reverse lunges with kettlebells 3x8x(2x16kg)
3. incline dumbbell bench press15-12-12-12x(2x15kg) +
4. leg curls 4x10x20kg
5. barbell row body parallel to floor , neutral grip 4x12x30kg +
6. lying dumbbell triceps extensions 4x7x(2x8kg)
7. deficit sissy squat 4x12 +
8. leg raises on capain’s chair 4x12
4 Likes
Your super set workouts look impressive. Your posts are always impressive.
1 Like
17.02.2026
Sleep 23.30-7.30
Calories 2,222kcal
carbs 264g fat 69g protein 125g
Rest day.
18.02.2026
Sleep00.30-7.30 And I woke up couple times
Calories 2,132kcal
carbs 253g fat 54g protein 150g
Gym workout
super sets
1. lat pulldown shoulder wide neutral grip 4x12x25lb +
2. ATG squat ot smith machine (22kg bar) 4x10 +10kg
3. dumbbell shoulder press 4x12x(2x10kg) +
4. Squat ot smith machine wide stance (22kg bar) 4x10 +10kg
5. RDL 4x10x(2x27,5kg) +
6. upright row with a plate 4x12x15kg
7. lat push down 12-12-10-10x25lb +
8. dumbbell biceps curls 4x12x(2x8kg)
I’m listing the weight of the Smith machine’s barbell because we have two different machines. The one I use is not vertical, but has a slight backward tilt and a heavy barbell that is over 20kg. It’ s heavy, I often use it with no added weights.
Like this
The other is vertical and almost weightless, as it has pulleys that literally throw the bar up, like counterbalance.
4 Likes
19.02.2026
Sleep 22.45-7.15
Calories 2,249kcal
carbs 252g fat 68g protein 155g
Gym workout
super sets
1. reverse lunges on smith machine (22 kg bar) 10 no added weights, 3x10 +10kg +
2. lat pulldown shoulder wide neutral grip 4x12x21.25
3. leg curls 4x15x15kg +
4. dumbbell shoulder press 4x12x(2x10kg)
5. triceps push down with rope 4x12x12,5lb
6. single arm row on plate loaded seated row machine 4x12x30kg each hand
7. leg extensions 2x12 +
8. ab slider 2x15 +10kg … and I was distracted and quit the sets.
20.02.2026
Sleep 00.00-7.00
Calories 2,294kcal
carbs 220g fat 93g protein 120g
Rest day.
5 Likes
