1. trap bar deadlift 4x7x62kg 2. lat pull down reverse grip 4x8x45kg 3. one arm shouldet press 4x8x10kg each 4. leg press machine 4x8x80kg 5. one arm row on seated row machine 4x10x30kg each 6. lateral to front dumbbell raises 4x7x(2x5kg) 7. heel elevated narrow stance goblet squats 4x10x20kg 8. seated calf raises double 4x10x20kg
My legs were so painful this morning, arrhhh …
18.10.2020 Fitness workout triple sets 1. landmine squats 4x8 +15kg 2. landmine press 4x8 +15kg 3. leg raises on roman chair 4x8 4. seated low row 4x8x35kg 5. seated chest press 4x10x37.5kg 6. triceps push down 4x10x20kg 7. leg extensions 4x6x15kg 8. leg curls 4x6x10kg
22.10.2020
Sleep 00.30-8.00 (fuck, a new jigsaw puzzle) I’m addicted, if I start I can’t stop till I breakdown.
Calories-2760 kcal Fitness workout triple sets
1. trap bar deadlift 4x8x62kg 2. lat pull down reverse grip 4x10x40kg 3. bench press shoulder wide 4x10x37,5kg 4. leg extensions 4x7x15kg 5. leg curls 4x7x10kg 6. lateral to front dumbbell raises 4x8x(2x4kg) 7. one arm row on seated row machine 4x10x30kg each 8. static lunges 4x8 each + 10kg bulgarian bag
25.10.2020 Sleep 23.30-7.30
but it’s 8.30 in fact because we switched the cloacks one hour back this night for the “winter time”. I see it’s called Daylight Saving Time in US? + 18.30-19.30 nap
Calories- 2113 kcal
Fitness workout triple sets
1. landmine squats 4x8+20kg on the bar 2. incline dumbbell bench press 4x10x(2x16kg) 3. lat pull down reverse grip 10x40kg 8x45kg 7-7x50kg 3. landmine overhead press 4x10+15kg 4. one arm pull down on crossover machine 4x10x35kg each 6. dumbbell RDL 4x10x(2x21kg) 7. lateral to front dumbbell raises 4x8x(2x3kg) 8. leg raises on roman chair 4x8 9. heel elevated narrow stance goblet squats 4x8x21kg 10. seated calf raises 4x10x20kg
I sympathise with your sleeping issues, I’ve bipolar disorder and often spend hours at night “clock watching”. Do you know what’s causing your anxiety at night?
Hi, Rob :),
I can say that i don’t have continuous sleeping issues, thanks God, I LOVE to sleep. Тhis doesn’ t happen to me often- previous days I have more stress at work and in the evening my mother droves me crazy.
I realized that I had to remove the LED display digital clock from my bedroom, I did this 2 years ago. I used to stare at it and it was terrible feeling!
And I never ever look at the clock or phone when I wake up at night or on my way to the toilet. It really helps me not to get more nervous. I set the alarm on my phone and throw it away from me, haha.
Ah that’s not too bad, crap when it happens though. Good idea with the LED clock, Im gonna drop kick that bastard out the door ha! I hear you on throwing the phone away too lol.
01.10.2020 Sleep -00.00-7.00 so foolish Calorie - 1800 kcal (OMG so low? I eat less in hollidays, I usually skip the breakfast and eat 2 times or 3 times a day maximum. Whean I’m on work I’m more stressed and hundgy and eat a lot more and often.)
Fitness workout triple sets
1. assisted pull ups 4x5 2. landmine overhead press 4x8 +15kg 3. hyperextensions 4x12 4. deadlift 4x6x62,5kg I feel it so heavy when I used proper muscles- glutes and legs, I did 90kg for 6 reps last year.
5. seated chest press 4x10x37 kg 6. lat pull down 4x10x40kg 7. some special isometric lunges 4x4 each leg 8. lateral dumbbell raises 4x10x(2x5kg)
02.11.2020 Sleep 22.00-7.20 I forgot to set my alarm but it was fine after all, I woke up almost in time. Calorie - 2000 kcal
My legs and back mucsles hurt a little today.
Fitness workout triple sets
1. one arm row on seated row machine 4x10x35kg each 2. incline dumbbell bench press 4x8x(2x17,5kg) 3. leg press machine 4x8x75kg 4. seated low row 4x8x35kg 5. triceps push down 4x10x30kg 6. heel elevated goblet squats narrow stance 4x8x22,5kg 7. lateral to front dumbbell raises 4x10x(2x3kg) 8. barbell biceps curls 4x8x17,5kg
04.11.2020 Sleep 23.30-6.30 Not good enough Calorie 2125 kcal
Fitness workout triple sets 1. back squats 4x8x37,5kg 2. incline dumbbell bench press 4x10x(2x12,5kg) 3. lat pull down with rope on crossover machine 4x10x65kg 4. back squats 4x8x37,5kg 5. seated low row 4x8x35kg 6. one arm shoulder press 4x10x7kg each 7. triceps push down with rope 4x12x20kg 8. lateral dumbell raises 4x10x5lg each
1. double back squats 4x8x38kg 2, bench press 4x8x38kg 3. lat pull down with rope on crossover machine 4x10x65kg 4, heel elevated narrow stance goblet squats 4x8x20kg 5. seated dumbbell shoulder press 4x10x(2x7kg) 6. seated dumbbell biceps curls 4x10x(2x7kg) 7. one arm lat pull down on crossover machine 4x8x30kg each 8. triceps push down V-handle 4x10-12x25kg
08.11.2020 Sleep 23.30-7.30 I’m really disapointed. Calories later
Fitness workout triple sets
1. lat pull down 4x10x40kg 2, seated chest press 4x8x42kg 3. leg press machine 4x8x70kg 4. double goblet squats with plate 4x8x15kg 5. leg curl 4x5x10kg 6. lateral to front dumbbell raises 4x10x(2x3kg) 7. isometric crunches 4 sets 8. isometric glute bridges 4 sets
