21.02.2026
Sleep22.45-8.15 Just great
Calories 2,034kcal
carbs 198g fat 89g protein 109g
Gym workout
super sets
1. RDL 12x47kg 3x10x57kg +
2. incline dumbbell bench press 15-12-12-12x(2x15kg)
3. lat pulldown two handles 15-12-12-12x17,5 lb+
4. machine shoulder perss 15-15-12-12
5. single leg press 12x30kg 3x12x35kg each leg +
6. lat push down 12-12-15-15x21,25lb
7. RDL 4x15x47kg +
8. lateral dumbbell raises 15-12-12-12x(2x5kg)
Sad but true
Yes, There’ll be an election in april again. My mafia country is the same
22.02.2026
Sleep 00.00-8.00
Calories 2,193kcal
carbs 235g fat 77g protein 127g
Rest day.
23.02.2026
Sleep 22.45-may be 6.45 I woke up almost an hour before the alarm
Calories 2,183kcal
carbs 254g fat 66g protein 159g
Gym workouts
super sets
1. reverse lunges with kettlebells 4x8x )2x16kg) each leg +
2. lat pulldown close grip 4x10x45kg
3. dumbbell shoulder press 4x12x(2x10kg) +
4. kettlebell RDL 4x15x(2x16kg)
5. curtsy lunges on smith machine (22kg bar) 4x8x +10kg each leg +
6. low row close grip 15-12-12-12x30kg
7. abductor machine 4x20-25+
8. leg raises on captain’s chair 4x12
24.02.2026
Sleep 22.45-7.15
Calories 2,015kcal
carbs 240g fat 46g protein 161g
Rest day.
25.02.2026
Sleep 00.15-6.45
Calories 1,973kcal
carbs 234g fat 47g protein 154g
Gym workout
super set
1. reverse lunges with kettlebells 4x10x(2x16kg) each leg +
2. lat pulldown shoulder wide neutral grip 12-12-10-10x25lb
3. deficit (10cm) reverse lunges with kettlebell in opposite hand 12-12-10-8x16kg each leg +
4. dumbbell shoulder press 4x12x(2x10kg)
5. low row close grip 4x12x21,25lb +
6. lateral dumbbell raises 4x12x(2x6kg)
7. band assisted reverse nordic 4x12 +
8. machine triceps extensions 4x12x20
26.02.2026
Sleep
Calories 2,372kcal
carbs 299g fat 56g protein 170g
Rest day.
27.02.2026
Sleep 00.00-7.30
Calories 1,787kcal
carbs 211g fat 48g protein 132g
Gym workout
super set
1. RDL 12x47kg 3x10x57kg +
2. incline dumbbell bench press 15-12-12-12x(2x15kg)
3. ATG squat ot smint machine 12+10kg 3x10+15kg+
4. lat pulldown revese grip 4x12x25lb
5. seated leg curls (new machine) 4x12+
6. overhead press on smith machine 15-12-12-12 no added weight
7. lat push down 4x12x21,25 lb+
8. biceps curls 4x12x17kg
9. heel elevated dumbbell goblet squat 4x10x25kg+
10. lateral dumbbell raises 4x12x(2x6kg)
28.02.2026
Calories 2,008kcal
carbs 202g fat 61g protein 161g
01.03.2026
Calories 2,211 kcal
carbs 193g fat 104g protein 115g
02.03.2026
Calories 2,938kcal
carbs 252g fat 133g protein 168g
03.03.2026
Calories 2,373kcal
carbs 278g fat 91g protein 114g
04.03.2026
Calories 1,943kcal
carbs 234g fat 57g protein 122g
05.03.2026
Sleep 00.00-7.30
Calories 2,653kcal
carbs 239g fat 121g (nuts and sweets) protein 135g
Back home.
Gym workout
super sets
1. lat pulldown shoulder wide neutral grip 12x17,5 4x12x21,25lb+
2. ATG squat on smith machine (22kg bar) 4x10 +10kg
3. dumbbell shoulder press 4x15x(2x10kg)+
4. lat push down 15-12-12-12x17,5lb
5. seated leg curls 4x15 +
6. straight arm chest fly 4x10
7. le press 12x50kg 4x12x60kg +
8. lateral dumbbell raises 1512-12-12x(2x6kg)
9. leg extensions 4x15 +
10. abductor machine 4x20-25
06.03.2026
Sleep 23.00-5.30 6.00-8.45
Calories 2,451kcal
carbs 250g fat 101g (nuts) protein 125g
Rest day. Max relax 
07.03.2026
Sleep 22.30-7.00 I just woke up on my own.
Calories
Gym workout
super set
1. dumbbell RDL 12x(2x15kg) 4x10x(2x27,5kg) +
2. dumbbell shoulder press 12x(2x10kg) 4x10x(2x12,5kg)
3. single leg press 12x30kg 3x12x35kg each leg +
4. upright row on smith machine 4x10 no added weight
5. seated leg curls (new machine) 4x15 +
6. lateral raises with plates 4x15x(2x5kg)
7. curtsy lunges on smith machine 4x10 each leg +
8. leg raises on captain’s chair 15-12-12-12
08.03.2026
Sleep 23.15-7.00 I woke up on my own.
Calories 2,655kcal
carbs 253g fat 115g protein 139g (cheese and chocolate)
Gym workout
super set
1. Lat pulldown 4x10x25lb +
2. bench press shoulder wide grip 4x10x37,5 kg
3. low row close grip 4x12x21,25lb +
4. triceps push down 4x12x17.5lb
5. lateral dumbbell raises 4x12x(2x6kg) +
6. weighted sit ups 4x10 +10kg
7. lat push down with ropes 4x12x17.5 lb +
8. dumbbell biceps curls 4x12x(2x8kg)
For almost 9 years I have been training full body in one workout four days a week. There is a difference in intensity and frequency, but the exercises are identical.
This is great for maintenance but because I train much lighter, I have lost volume and muscle mass in the last 3-4 years.
I decided to try a new approach. I will do upper-lower body.
I will train every time. I want to develop them .
9.03.2026
Sleep 23.00-7.15
Calories 2,600 kcal
carbs 273g fat 88g protein 176g some pastry
Rest day.
10.03.2026
Sleep 00.15-6.30 may be I woke up for WC and I can’t fall asleep again.
Calories 2,563kcal
carbs 278g fat 82g protein 181g
Gym workout
super sets
1. kettlebell reverese lunges 4x10x(2x16kg) each leg +
2. dumbbell shoulder press 10-10-8-8x(2x12,5kg)
3. single leg deficit reverse lunges 4x10x16kg each leg+
4. leg raises on captain’s chair 4x12
5. seated leg curls 4x15 +
6. seated machine shoulder press 4x12
7. front squat with a plate 4x12x15kg +
8. lateral dumbbell raises 15-12-12-12x(2x5kg)
11.03.2026
Sleep 23.30-7.00
Calories 3,152 kcal
347carbs fat 121g protein 173g (sweets)
Gym workout
super set
1. lat push down 4x12x25lb +
2. single arm shoulder press 4x12x10kg each arm
3. lying dumbbell triceps extensions 4x10x(2x8kg) +
4. lat pulldown reverse grip 4x10x45kg
5. weighted sit ups 4x12x5kg +
6. dumbbell biceps curls 4x12x(2x8kg)
7. single arm row on plate loaded seated row machine 4x12x35kg each arm+
8. upright row with a kettlebell 4x12x16kg
12.03.2026
Sleep 23.30-7.00
Calories 2,205kcal
carbs 266g fat 67g protein 157g
Rest day.
13.03.2026
Sleep 23.00-6.45
Calories 2,205kcal
carbs 266g fat 67g protein 157g
Gym workout
super set
1. RDL 4x12x47kg +
2. machine shoulder press 12-12-10-10
3. leg press 4x15x60kg +
4. inverted row 4x15
5. band assisted reverse nordic 4x12 +
6. push ups close grip 4x12
7. curtsy lunges on smith machine 4x10 each leg (no added weight) +
8. lat pulldown with rope 4x12x17,5lb
14.03.2026
Sleep 23.30-7.30
Calories 2,278kcal
carbs 240g fat 63g protein 158g
Rest day.
15.03.2026
Sleep 01.15-7.15
Calories2,230kcal
carbs 233g fat 104g protein 100g
Gym workout
super set
1. walking kettlebell lunges 20-20-16-16x(2x16kg) +
2. barbell overhed press 4x12x17kg
3. deficit reverse lunges with a kettlebell in opposite hand 4x10x16kg +
4. kettlebell upright row 4x12x16kg
5. seated leg curls 4x12 +
6. leg extensions 4x12
7. weighted sit ups 4x12x5kg +
8. kettlebell RDL with a pad between knees 4x15x(2x16kg)
16.03.2026
Sleep 22.15-6.45
Calories 2,062kcal
carbs 263g fat 51g protein 134g
My glutes hurt …
Gym workout
super set
1. incline dumbbell bench press 4x12x(2x15kg)+
2. lat pulldown shoulder wide grip 4x12x40kg
3. dumbbell shoulder press10-8-10-8x(2x12,5kg) +
4. leg raises on captain’s chair 4x12
5. low row straight handle 4x12x35kg+
6. triceps push down close grip 4x15
7. lateral dumbbell raises 4x15x(2x5kg) +
8. dumbbell biceps curls 4x12x(2x8kg)
17.03.2026
Sleep 23.00-6.45
Calories 2,207kcal
carbs 275g fat 42g rpotein 171g
18.03.2026
Sleep 23.45-7.15
Calories 2,417kcal
carbs 290g fat 63g protein 175g
Gym workout
super set
1. ATG squat on smith machine (22kg bar) 4x10 +10kg +
2. dumbbell shoulder press 4x12x(2x12,5kg)
3. ATG squat on smith machine narrow stance 4x10 +10kg +
4. ab slider 4x15 +10kg
5. seated leg curls 4x12 +
6. deficit sissy squat 5x12
7. upright row with a plate 4x15x15kg +
8. deficit curtsy lunges on smith machine 4x10 no added weight
19.03.2026
Sleep 23.30-7.15
Calories 2,476kcal
carbs 301g fat 68g protein 164g
My quads and inner thighs sa SO EXTREMELY SORE, and painful…I barely walk.
Gym workout
super set
1. lat pulldown 12-12-10-10x45kg +
2. bench press shoulder wide grip 4x12x37kg
3. lateral dumbbell raises 20-20-15-15x(2x5kg) +
4. triceps push down 15-20-20-15x15 lb
5. low row close grip 4x12x21,25 lb +
6. barbell biceps curls 4x12x17kg
7. rare delts machine fly 4x15 +
8. machine triceps extension 4x15x15kg
20.03.2026
Sleep 23.00-7.15
Calories 2,019kcal
carbs 198g fat 81g protein 125g
Rest day.
21.03.2026
Sleep 00.30-7.30
Calories 2,194kcal
carbs 243g fat 61g protein 153g
Gym workout
super set
1. barbell squat 4x10x32kg +
2. dumbbell shoulder press 4x12x(2x12,5kg)
3. dumbbell RDL 4x12x(2x25kg) +
4. deficit sissy squat 4x12
5. lateral dumbbell raises 12-12-10-10x(2x7kg) +
6. leg raises on captain’s cahir 20-20-15-12
7. seated leg curls 4x15 +
8. abductor machine 4x20-25
22.03.2026
Sleep 23.00-7.00
Calories 2,181 kcal
carbs 227g fat 83g protein 123g
Gym workout
super set
1. overhead press 12-10-8-8x22kg +
2. low row close grip 4x12x21,25
3. dragon flag progression (isometric and active hold with a bend knee) 4x30-45sec +
4. lat push down 2x12x21,25lb 2x15x17,5 lb
5. kettlebell upright row 4x15x16kg +
6. dumbbell biceps curls on incline bench 4x10x(2x5kg) (too much stretch)
7. dragon flag progression (isometric and active hold with a bend knee) 4x20-30sec (my whole body SHAKE) +
8. concentration biceps curls 4x15x5kg
I know, it’s pathetic
for now 
23.03.2026
Sleep 22.30-6.45
Calories 2,380kcal
carbs 230g fat 92g protein 146g
Rest day.
24.03.2026
Sleep 00.00-5.30 I woke up for WC and could’t fall asleep again.
Calories 2,704kcal
carbs 299g fat 85g protein 172g
Rest day.
I obviously overdid it. I’ve had a mind-blowing muscle fever in my mid section for two days. Right now (day three) it hurts just below my chest, I didn’t even know I had muscles there and I feel like they’re going to tear. I’ll be dosing this exercise from now on.
25.03.2026
Sleep 22.45-7.00
Calories 2,200kcal
carbs 271 g fat 52g protein 153g
Gym workout
super sets
1. dumbbell RDL 4x12x(2x27,5kg) +
2. dumbbell shoulder press 4x12x(2x10kg)
3. reverse kettlebell lunges 4x8x(2x16kg) each leg +
4. lateral dumbbell raises 4x12x(2x5kg)
5. Somersault Squat (dumbbell on the knees - experimental) 12x22,5kg 12x27,5kg 12-12x30kg +
6. leg raises onthe floor 4x12
7. step downs on bench 4x12 each leg +
8. weighted sit ups 4x12x5kg
I love this characterization!
Rest well, and keep up the good work.