Yes, I sleep perfect these days, because I’m off work for couple of days. haha. I think that I had too stressed mind last month, too many idiotic tasks at the sme time. Now I’m more calm and I sleep normal.
1 Like
05.12.2020
Sleep 21.00-8.00 Oh, my God! I sleep so well last 4 days.
Calories- later
Home workout
super sets
1. incline dumbbell bench press 4x8x(2x14kg)
2. two hand dumbbell row 4x10x(2x14kg)
3. kettlebell squats (kettlebell between legs) 4x10x25kg
4. kettlebell RDL 4x12x25kg
5. two hand dumbbell row 4x10x(2x14kg)
6. specific push ups 4x4 (well, they are hard)
7. hamstring curls on the floor 4x3 (too hard)
8. shoulder mobility exercise
Light but satisfying.
I’m fine,no high body temperature (I had 37,5 for 3 days and I felt sleepy and tired). I think I will recover completely by monday.
06.12.2020
Sleep 22.15-8.30
Calories 2156 kcal
Fitness workout
triple sets
1. trap bar deadlift 4x6x62,5kg
2. lat pull down reverse grip 4x8x40kg
3. one arm shoulder press 4x8x10kg each
4. leg press machine 4x8x70kg
5. one arm row on rowing machine 4x10x30kg each
6. seated shoulder press on machine (backwards) 4x8-10x17kg
7. triceps push down V-handle 4x10x30kg
8. setaed calf raises 4x10x20kg
My hamstring hurt so much.
2 Likes
07.12.2020
Sleep 22.30-7.00 not fine, my hamstring were on fire after the deadlift, almost pulsatng.
Calories 2200 kcal
Rest day.
08.12.2020
Sleep 23.30-7.00 Not well, I woke up in the night again.
Calories 1957 kcal
Rest day.
I went to the dentist and it wasn’t the best expiriance 2 dental caries. I was anesthetized and could not taste the food for 4 hours.
09.12.2020
Sleep 22.30-7.00 fine
Calories 2128 kcal
I definitely eat less than usual , but it won’t be for long 
So I gain calorie deficit now.
Fitness workout
triple sets
1. trap bar deadlift 4x6x62,5kg
2. low row 4x8x35kg
3. shoulder press on machine 4x10x22kg
4. leg press machine 4x8x75kg
5. lat pull down with skoulder depressions 4x8x40kg
6. incline dumbbell bench press 4x10x(2x15kg)
7. cable squats 4x10x60kg on crossover machine
8. lat pull down with rope 4x10x60kg on crossover machine
10.12.2020
Sleep- 22.30-7.00 not bad, but I’really need to fall asleep earler
Calories2200 kcal
Home workout
super sets
1. heel elevated goblet squats 4x10x20kg
2. bend over row 4x12x25kg
3. paused kettlebell squats (bell between legs) 4x10x25kg
4. lateral raises to overhead 4x10x(2x2kg)
5. lying triceps extensions 4x10x10kg
6. biceps curls 4x10x10kg
7. hip mobiliti exercise 3 sets
8. isometric glute bridge 3 sets
2 Likes
11.12.2020
Sleep- 23.30-6.30 may be. I woke up before the alarm
**Calories-**2335 kcal
Rest day.
My favorite band. Marko’s voice is magical! <3
1 Like
12.12.2020
Sleep 00.15-9.45 Oh, my god <3
Calories- 2560 kcal
Fitness workout
triple sets
1. back squats 8x37,5kg 3x5x42,5kg.
2. bench press narrow grip 4x8x37,5kg
3. low row 4x8x35kg
4. deadlift 4x6x57,5kg
5. lat pull down reverse grip 4x10x40kg
6. bench press narrow grip 4x10x27,5kg more strictly
7. sholder press on machine 4x10x17kg
8. triceps push down with rope 4x8-10x20kg
9. good morning with bulgarian bag 10kg 4x12
The gyms work illegaly so I can’t upload videos on youtube of my workouts these days. This video has been recorded 2 weeks ago.
4 Likes
13.12.2020
Sleep 00.10-9.10 <3
Calories 1900 kcal accidental
Rest day. Corrective exercises at home- planks, glut bridges, mobility.
Bushes, nature and stuff
https://www.instagram.com/p/CIv8zLODKGX/
1 Like
14.12.2020
Sleep 22.30-6.30 well, monday 
Calories tomorrow
Workout at home
triple sets
1. incline dumbbell bench press 4x10x14kg
2. pull ups reverse grip 4x5
3. kettlebell squats 4x8x32kg bell between legs
4. biceps curl 4x12x10kg
5. lying triceps extensions 4x10x10kg
6. overhead press 4x10x10kg
7. kettlebell squats 4x8x32kg bell between legs
8. biceps curls 4x12x10kg
9. lateral to front raises 4x12x(2x2kg)
1 Like
Lots of improved sleep lately. Glad to see it.
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You seem to sleep at different times every night. For me, that causes me big issues for sleep quality.
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It’s not like that. I usualy fall asleep at 22.30-23.00. It’s my normal time. But 22.00 is my perfect time but it doessn’t happen so often.
But in the weekend I am tempted to stay later and to wake up later. Which is not so good but, blaa, I sleep for 9 hours :).
15.12.2020
Sleep 23.00- 7.00 not enough. I feel that the alarm drags me out of a pit.
Calories2380 kcal
Rest day. My hamstrings hurt a lot. And my core, pfew, those planks.
16.12.2020
Sleep 22.30-7.30 same. Like the previous month this is premenstrual syndrome, I feel a little more stressed and this affect my sleep.
Calories
Fitness workout
triple sets
1. trap bar deadlift 4x6x62kg
2. lat pull down 4x8x35kg
3. seated sholder pres son machine 4x10x17kg
4. leg press machine 4x8x80kg
5. leg curls 4x7x10kg
6. lateral dumbbell raises 4x10x(2x4kg)
7. lat pull down with rope 4x8x65kg on crossover machine
8. cable squats 4x10x65kg on crossover machine
9. one arm dumbbell shoulder press 4x8x10kg each
Have you considered that tracking your sleep causes you more stress than perhaps not tracking? Eight hours is still two more than six.
I don’t track , I don’t have fitness band or other bulshit devices, I just write down the hours and it’s just for the purposes of this log.
I have a routine 23.00-7.00, and it’s fine, but not perfect as I said. 9 hours sleep for me, please. 8 is fine but quite often my sleep is interrupted by the need to pee. :).
1 Like
17.12.2020
Sleep 22.30-7.00 Sounds fine,but I woke up earlier to go to the WC and I don’t know how long I was awake.
Calories 3145 kcal
Home workout
triple sets
1. pull ups reverse grip 4x5
2. incline dumbbell bench press 4x8x(2x14kg)
3. dumbbell RDL 4x12x(2x14kg)
4. planks 4 sets
5. shoulder mobility exercise 4 sets
6. biceps curls 4x12x12kg
7. lyng dumbbell triceps extensions 4x10x12kg
8. biceps curls 4x12x12kg yep, again :).
I could train in the gym everyday (even it’s illegal :)) but obviously I can’t use my membership card and the owner wants us to pay him a little more. But I am such a niggard.
If waking up to pee is fucking with how much recovery you get from your sleep have you tried implementing a water cut off some hours before bed? Or salting more? Or having more carbs late in the day (as they bind water)?
2 Likes
I see a lot of people here are worried about my sleep a lot more than I am. I understand that for many people this is a serious problem, but I do not have such an issue. My sleep is enough to make me feel good. I describe my thoughts how satisfied I am, but I have no problem with recovery. I decided to record sleep and calories to have more useful details in the diary.
I wouldn’t want to bother anyone more this. 
Аnd yes, I get up to pee every f*cking night for 30 years It’s normal for me.
18.12.2020
Sleep 00.00- (Supernatural season 15) - about 6,30 may be, I went to the toilet and than waited for the alarm. But in fack I was pretty fresh all day, hmm.
Calories 2330 kcal
Rest day.
19.12.2020
Sleep 23.30-may be 6.00 or smth for WC, some nervous thoughts for awhile (PMS indused) , but than 9,30 because it’s holiday, yeeh. Felt great!
A friend of mine called me and woke me up.
Calories- tomorrow
Fitness workout
triple sets
1. deadlift 6x57,5kg 6x62,5kg 6x67,2 kg 4x72,5kg
2. lat pull down 8x40kg 6x45kg 6x45kg 10x30kg
3. bench press narrow grip 4x8x37,5kg
4. leg press machine 4x8x70kg
5. shoulder press machine 4x8x17kg
6. low row 4x10x30kg
7. one cable arm row (on crossover machine) 4x8x30kg each
8. cable squats (on crossover machine) 4x10x60kg
9. leg extensions 4x8x10kg
3 Likes
20.12.2020
Sleep 23.30-about 7.00 may be. I tried but could’n sleep again
Calories 1900 kcal
Home workout
triple sets
1. barbell row 4x8x35kg
2. incline dumbbell bench press 4x10x(2x14kg)
3. dumbbell RDL 4x15x(2x14kg)
4. biceps curls 4x10x(2x7kg)
5. dumbbell shouder press 4x10x(2x7kg)
6. kettlebell sùats (bell between the legs) 4x15x25kg
7. biceps curls 4x10x12kg
Super fast and super easy. Just to tone the muscles.
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Well ,an absolutely shitty finale of Supernatural
Just start the season 2 of Mandalorian, hoping it’s better.
1 Like