Well, he is most demanding person actualy. They are group of 3 young men - 2 physiotherapists and my coach, who is just a personal trainer. They’re developing a special , different kind of training program for rehabilitation and posture problems through various bodyweight exercises. So all of my troubles come from this - I need to incorporate this proper posture - braced core, front pelvic position, protracted scapulas, stable ancles in every exercise. My main problem for now is the ancle stability- my feet colapse inward.
I am still satisfied of the program despite these exceptional requirements. :).
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If you’re satisfied, it’s all that really matters 
Ah yes, I know the struggle, I have one foot collapsing inwards, and the other collapsing outwards…
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02.06.2020
Rest day
03.06.2020
Fitness workout
triple sets
1. one arm shoulder press 4x8x12,5kg each arm
2. lat pull down reverse grip 4x10x40kg
3. hyperextensions 4x12
4. incline dumbbell bench press 4x8x(2x17,5kg)
5. low row narrow grip 4x10x40kg
6. paused dumbbell squats 4x10x33kg
7. dumbbell RDL 4x10x(2x20kg)
9. leg extensions 4x10x20kg
10. front dumbbell raises 4x8x(2x5kg)
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04.06.2020
Fitness workout
triple sets
1. pull ups reverse grip 4x5
2. one arm shoulder press with kettlebell 4x6x10kg each arm
3. hyperextensions 4x15
4. paused dumbbell squats 4x10x33kg
5. seated calf raises 4x12x30kg
6. triceps push down V handle 4x12-15x30kg
7. leg press machine 45 degree 4x12x70kg (deep)
8. one arm row on crosover machine 4x12x35kg each arm
9. hamstring plank bended knees 4x1 min.
05.06.2020
Rest day.
06.06.2020
Fitness workout
Triple sets
1. incline dumbbell chest press 4x6x(2x20kg)
2. lat pull down reverse grip 4x6x45kg
3. hyperextensions 4x12
4. conv. deadlift 4x8x57,5 kg
5. leg extensions 4x10x20kg
6. lateral to front raises 4x8x(2x3kg)
7. glute bridge 4x8x57,5kg Too heavy :(.
8. straight arm plank 4x1 min
9. low row narrow grip 4x12x30kg
10. banded monster walk 4x1-2 min
11. leg drop (like dead bug) 4x10
I think I forget something. …
07.06.2020
Fitness workout
Triple sets
1. lat pull down with rope on crosover machine 12x50kg 12x55kg 12-12x60kg
2. one arm shoulder press 4x6x12,5kg
3. hyperextensions 4x15
4. paused back squats 4x7x37,5kg
5. seated calf raises 4x15x30kg
6. low row narrow grip 4x8x40kg
7. dumbbell RDL 4x10x(2x20kg) light pause
8. biceps curls 4x8x(2x10kg)
9. triceps push downs rope 4x8x30kg
10. hamstring plank 4 x30-40sec my hamstrings were burning
11. straight arm plank 4 sets x10kg plate on the lower back
My squat mobility is so much better than 3 month ago. My pelvis and my hips are in proper position, my lower back is fine. I need to be more carefull about my feet as I said.
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08.06.2020
Rest day.
09.06.2020
Fitness workout
Triple sets
1. bench press shoulder wide grip 4x10x37,5kg
2. one arm row on seated row machine 4x12x35kg each hand
3. hyperextensions 4x15
4. paused dumbbell squats 4x10x33kg
5. leg extensions 4x8x20kg
6. one arm shoulder press 4x8x10kg
7. leg press machine 45 degree 4x12x70kg deep
8. leg curl 4x8x15kg strictly
9. low row narrow grip 4x10x35kg
10. leg drop exercise 4x10
11. scapula protraction exercise 4 sets
12. weighted straignt arm plank 3 sets x 10-15-20kg
As I said, I live in most corrupted and most degraded country in EU. I the same day of this scandal gone viral , they announced that there was a coronary virus infected in the ministry and closed it for quarantine. Enough for all important documents to disappear.
And everything about Covid 19 is a fucking propaganda here.
No one knows the exact number of infected people, they test and publish what they want us to see. There were 10-16 new patients daily, and today, days before end of the quarantine- bang! 80 infected people were announced and the measures will be extended. Absolutely manipulated statistic 3 months in a row for political purposes. At this moment we have about 1000 + active cases (and 2700 for 3 months), it’s ridiculous to consider any epidemic situation…
============
And something about currant political situation
https://www.bloomberg.com/news/articles/2020-06-09/fugitive-tycoon-seeks-route-to-power-in-eu-s-most-corrupt-state?fbclid=IwAR0bP5XxHHy28I3chGVr7o2YiqHfMjhNfIDsmHwvhit81MWf6gb-Hk_Y7is
10.06.2020
Rest day.
11.06.2020
Fitness workout
triple sets
1. incline dumbbell bench press 4x8x(2x17,5kg)
2. one arm row on seated row machine 4x12x35kg each hand
3. hyperextensions 4x12
4. paused back squats 4x8x37.5kg
5. seated calf raises 4x12x30kg
6. one arm shoulder press 4x8x10kg
7. one arm pulldown ot crosover machine 4x10x35kg each hand
8. triceps push down with rope 4x10x25kg
9. lateral to front dumbbell raises 4x10x(2x3kg)
10. hamstring plank 4 sets
11. leg extensions 4x8x20kg
12. one leg glute bridge 5x3 each leg
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12.06.2020
Fitness workout
Triple sets
1. bench press shoulder wide grip 4x10x37,5kg
2. assisted pull ups neutral grip 4x5-6
3. leg curl 4x6-7x5-10kg new strict technique, very shitty :(.
4. paused dumbbell squats 4x10x33kg
5. low row narrow grip 4x10x30kg
6. triceps puh down with rope 4x10x25kg
7. leg press machine 45 degree 4x12x70kg deep
8. weighted straignt arm plank 3 sets x 20kg
9. banded monster walk 4 sets
10. biceps curls 4x6x(2x10kg) (2x9kg) (2x8kg) (2x7kg)
Not great but nice for now
14.06.2020
Rest day
My legs and glutes hurt brutaly these days.
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14.06.2020
Fitness workout
triole sets
1. goblet squat 4x8x25kg
2. leg extensions 4x10x20kg
3. one arm shoulder press 4x8x10kg each
4. lat pull down narrow grip 4x8x40kg
5. triceps push down 4x8x30kg
6. one arm row on seated row machine 4x12x25kg each
7. leg press machine 45 degree- 4x8x90kg too heavy to be precise
8. leg extensions 4x8x20kg
9. pec dec machine 4x10x20kg
10. hyperextensions 4x12
11. lateral dumbbell raises 4x10x(2x4,5kg)
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Squat looks great to me. RDL as well!
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15.06.2020
Rest day.
I had pain in my lumbar spine (I did a wrong movement in sunday workout) not terrible , so I took a break. I will take some diclofenac for couple days for sure. It’s over-the-counter drug here and it’s so common like aspirin and vit C.
16.06.2020
Fitness workout + corrective exercises
1. bench press shoulder wide grip 4x10x37,5kg
2. one arm row on seated row machine 4x12x30kg each
3. hyperextensions 4x15
4. leg press machine 45 degree 4x12x60
5. seated calf raises 4x15x25kg
6. one arm shoulder press 4x10x10kg each
7. back squats 4x8x37,5kg
8. triceps puh down with rope 4x12x20
9. lat pull down with rope on crosover machine 4x10x60kg
10. scapula protraction exercise 3 sets
11. clamshells 3 x10 each side
A little bit easier than usual just in case , I don’t to provoke any pain on my back.
17.06.2020
Fitness workout
triple set
1. lat pull down revrse grip 4x10x40kg
2. overhead press 4x8x17,5kg
3. paused dumbbell squats 4x12x25kg
4. leg extensions 4x10x15kg
5. leg curls 4x8x5 kg
6. lateral to front dumbbell raises 4x10x(2x3kg)
7. low row straight handle 4x10x30kg
8. goodmorning 4x10x17.5kg
9. dumbbell front raises each arm seperately 4x10x5kg
10. banded monster walk 4 sets
19.06.2020
Fitness workout
Triple sets
1. lat pull down reverse grip 4x8x40kg
2. incline dumbbell bench press 4x8x(2x17,5kg)
3. hyperextensions 4x12
4. leg press machine 45 degree 4x12x70kg
5. leg extensions 4x10x10kg strict
6. one arm shoulder press 4x8x10kg
7. one arm row on seated row machine 4x12x30kg each
8. lateral to front dumbbell raises 4x8x(2x4kg)
9. glute bridge 4x8x47.5 kg
20.06.2020
Fitness workout
triple sets
1. pull ups neutral grip assisted 4x6
2. one arm shoulder press 4x8x10kg
3. pausec squats 4x8x37.5kg
4. hyperextensions 4x12
5. front dumbbell raises 4x8x(2x5kg)
6. low row narrow grip 4x8x30kg
7. triceps push down 4x8x30kg
8. hamstring plank 4 sets
9. leg drop exercise 4 sets
21.06.2020
Fitness workout
triple sets
1. bench press 4x8x37.5kg
2. pull down with rope on crossover machine 4x12x50kg
3. one arm dumbbell lateral raises 4x10x5kg each
4. paused dumbbell squats 4x8x33kg
5. seated calf raises 4x15x25kg
6. overhead triceps extensions with rope 4x12x20kg
7. leg extensions 4x8x15kg
8. leg curl 4x8x5kg
9. clamshells (corrective) 4x10 each side
10. scapula protraction exercise 4 sets
3 days in a row. ,my muscles hurt :).
My leg curl are completely new and different exercese with front pelvic rotation and it’s so hard!!!
May be the leg extensions form will follow same fate.
Leg press machine on 45 degree. Almost fine but need more mobility in the future to go deeper.
22.06.2020
Rest day.
My legs and glutes hurt too much.
23.06.2020
**Fitness workout **
Triple sets
1. assisted pull ups 4x5
2. one arm shoulder press 4x8x10kg
3. lying dumbbell triceps extension (french press) 4x8x(2x5kg)
4. paused back squats 5x37.5kg 2x5x42,5kg + goblet squats 2x8x25kg (a big powerlifter occupied my barbell :()
5. seated calf raises 4x15x25kg
6. one arm dumbbell raises 4x10x5kg
7. one arm row on seated row machine 4x12x25kg
8. glute bridge 4x6x55kg
9. leg extensions 4x10x10kg
24.06.2020
**Fitness workout **
triple sets
1. bench press 7x37,5kg 3x7x42,5kg
2. pull down with rope on crossover machine 4x12x50kg
3. hyperextensions 4x12
4. paused goblet squats 4x8x33kg
5. leg curl 4x8x5kg
6. one arm front dumbbell raises 4x10x5kg
7. hamstring plank 4 sets
8. streight arm plank arms forward 4 sets
9. shoulder mobility exercise 4 sets
Looks like you’ve been having some very good workouts! Miss the memes though. I wonder what the Bulgarian government’s been up to … 
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Bulgarian government… oh, boy
https://www.bloomberg.com/news/articles/2020-06-18/a-gun-on-a-nightstand-and-wads-of-cash-escalate-bulgarian-feud
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