16.01.2021
Sleep 23.30-8.30 Not fine at all
Calories 2224 kcal
Gym workout
triple sets
1. trap bar deadlift 3x62,5kg 4x3x67,5kg
2. low row 4x8x35kg
3. bench press narrow grip 4x6x37,5kg
4. trap bar deadlift 4x5x62,5kg
5. machine shoulder press 4x7x17kg
6. seated chest press 4x10x37kg
7. leg press machinne 4x8x75kg
8. one arm dumbbell row 4x10x17,5kg each
9. lateral to front dumbbell raises 4x8x(2x3kg)
Just great! I can’t walk today 
My better and more efficient pull ups
17.01.2021
Sleep 23.30-7.30 Оооh, too early. A little nap in the afternoon
Calories 1980 kcal
Rest day.
Pull ups reverse grip active hang 10x5
Shoulder press , open scapula
18.01.2021
Sleep 22.30-6.30 not great, not terrible
Calories 2900 kcal not usual
Home workout
triple sets
1. kettlebell goblet squats 4x8x25kg
2. bent over row 4x10x25kg with lettlebell
3. kettlebell RDL 4x10x25kg
4. pull ups active hang 4x5
5. incline dumbbell bench press 4x10x(2x15kg)
6. kettlebell squats 4x10x32 kg
19.01.2021
Sleep 23.00-before 7.00 not great
Calories 2544 kcal
Rest day.
20.01.2021
Sleep 23.30-7.00 not enough
Calories 2700 kcal
Rest day.
Pull ups reverse grip active hang 10x5
21.01.2021
Sleep 23.00-7.00 not so bad
Calories 2600 kcal
Home workout
triple sets
1. incline dumbbell bench press 4x10x(2x15kg)
2. kettlebell squats 4x10x32kg
3. kettlebell row 4x8x32kg
4. one arm shoulder press 4x8x10kg each
5. kettlebell RDL 4x10x32kg
6. kettlebell row (again) 4x8x32kg
7. lateral raises to overhead 4x10x(2x2kg)
8. biceps curl 4x12x10kg
22.01.2021
Sleep 22.30-8.00 day off. So nice!!
Calories 2600 kcal
Rest day.
1. pull ups active hang 4x5
2. pull ups reverse grip active hang 6x5
23.01.2021
Sleep 22.30-9.00 Oh such a blessing!
Calories 2600 kcal
Home workout
triple sets
1. kettlebell goblet squsta 4x8x25kg
2. incline dumbbell bench press 4x10x(2x15kg)
3. kettlebell row 4x10x25kg
4. kettlebell squats (kettlebell between legs) 4x10x32kg
5. one arm shoulder press 4x8x10kg each
6. biceps curl 4x12x10kg
7. kettlebell RDL 4x10x32kg
8. lateral raises to overhead 4x10x(2x2kg)
9. overhead triceps extensions 4x10x10kg
Nice and easy. I could go to the gym but I’ve got lazy.
24.01.2021
Sleep 23.30-8.00 nice
Calories 2400 kcal
Rest day.
Pull ups reverse grip active hang 10x5
Slavic science!
25.01.2021
Sleep 23.30-8.00 almost
Calories later
Gym workout
FINALLY! My gym was closed, the gym owner spent 4 days on this master class and I didn’t want to go to another place
triple sets
1. trap bar deadlift 4x8x62,5kg
2. lat pull down with rope far from the pulley 4x8x50kg
3. bench press narrow grip 4x7x37,7kg
4. leg press machine 4x8x90kg
5. seated chest press machine 4x10x37kg
6. one arm shoulder press 4x8x10kg each
7. cable squats on crossover machine 4x10x60kg
8. lat pull down with rope beneath the pulley 4x8x60kg
9. triceps push down with rope 4x10x20kg
10. seated calf raises 4x12x25kg
11. lateral dumbbell raises 2x8x(2x6kg) too heavy to be strict 2x8x(2x5kg)
quite possibly one of the best memes ive ever seen
26.01.2021
Sleep 23.00-7.00 fine, but not enough
Calories 2600 kcal
Rest day.
1. pull ups active hang 4x5
2. pull ups reverse grip active hang 6x5
This habit keeps me tonned and saves me time for the main workout.
27.01.2021
Sleep 23.30-7.00 same
Calories 2550 kcal
Home workout
triple sets
1.floor dumbbell bench press 4x10x(2x15kg)
3. kettlebell row 4x10x32kg
4. kettlebell squats (kettlebell between legs) 4x10x32kg
5. one arm shoulder press 4x8x10kg each
6. biceps curl 4x12x10kg
7. kettlebell RDL 4x10x32kg
8. lateral to fronr raises 4x10x(2x2kg)
9. kettlebell row 4x10x32kg
Fine, got moscle soreness today.
28.01.2021
Sleep 23.00-7.00 nope
Calories 2357 kcal
Rest day.
Pull ups reverse grip 10x5 active hang
29.01.2021
Sleep 23.30-7.00 Nice deep sleep, but not enough
Calories 2670 kcal
Rest day. Like no physical activities. I was stressed in work for couple of days. My moronic boss 
Good news is thah gyms will reopen officially in monday.
30.01.2021
Sleep 22.30-8.00 finally normal
Calorie 2440 kcal
Home workout
triple sets
1. kettlebell goblet squats 4x8x25kg
2. one arm shoulder press 4x8x10kg each
3. biceps curls 4x12x10kg
4. RDL 4x10x40kg
5. one arm shoulder press 4x8x10kg each
6. kettlebell row 4x10x25kg
7. kettlebell squats 4x10x32kg
8. push ups special 4x5
9. pull ups 4x5
31.01.2021
Sleep 23.30-8.30 fine
Calories 2600 kcal
Home workout
triple sets
1. pull ups reverse grip 5x5
2. dumbbell bench press 5x10x(2x15kg)
3. dumbbell front squats (dumbbells on shoulders) 5x8x(2x15kg)
01.02.2021
Sleep 23.30-6.45
Calories 2600 kcal
Rest day. Quite a busy day. No activities.
02.02.2021
Sleep 22.00-6.00 not great, not terrible
Calories 2600 kcal
Gym workout
triple sets
1. pull ups reverse grip 4x5
2. incline dumbbell bench press 4x8x(2x15kg)
3. back squats 4x7x37kg
4. lat pull down with rope (pull to chest) 4x10x50kg on crossover machine
5. one arm shoulder press 4x8x7kg each
6. leg press machine 4x8x80kg
7. lateral dumbbell raises 4x10x(2x3kg)
8. leg raises on roman chair 3x8
03.02.2021
Sleep 23.00-6.45 fine
Calories 2740kcal
Gym workout
triple sets
1. bench press narrow grip 4x6x37,5kg
2. double lat pull down 4x12x(2x25kg) on crossover
3. heel elevated goblet squats narrow stance 4x8x25kg
4. one arm shoulder dumbbell press 4x10x7kg
5. biceps curls 4x10x(2x7kg)
6. dumbbell RDL 4x10x(2x17,5kg)
7. triceps push down with rope 4x10x20kg
8. leg extensions 4x10x10kg
Muscle soreness today in my legs, so nice
04.02.2021
Sleep 23.00-6,45 fine but not enoght
Calories 2500 kcal
Rest day.
Pull ups reverse grip 10x5
05.02.2021
Sleep 23.00-6,45
Calories- 3100 kcal
Gym workout
triple sets
1. incline dumbbell bench press 4x10x(2x15kg)
2. low row 4x10x35kg
3. leg press machine 4x10x80kg
4. one arm shoulder press 4x10x7kg each
5. RDL 4x10x47,5kg
6. leg extensions 4x10x10kg
7. biceps curls 4x10x15kg
8. triceps push down 4x10x30kg
06.02.2021
Sleep 23.30-8.45 Perfect.
Calories 1845 kcal
Rest day. Just a long walk.
07.02.2021
Sleep 00.00-8.00 Not enough, but too much Youtube. 
Calories 1990 kcal
Gym workout
triple sets
1. bench press narrow grip 4x8x37,5kg
2. lat pull down reverse grip 4x10x40kg
3. trap bar deadlift 4x8x62,5kg
4. shoulder press machine 4x8x17kg
5. lat pull down with rope 4x10x50kg on crossover machine
6. leg press machine 4x10x80kg
7. streight arm plank 4 sets
8. shoulder mobility excerse 4 sets
9. dumbbell biceps curl 4x8x(2x8kg)
The most handsome actors of my faforite shows
08.02.2021
Sleep 22.30-6,45
Calories 2690 kcal
Rest day.
Extreme muscle soreness in my glutes and hamstrings.
My goblet squats , perfect as my coach said
09.02.2021
Sleep 23.30-6.45 nope
Calories 2730 kcal
Gym workout
triple sets
1. pull ups active hang 4x5
2. one arm shoulder press 4x10x7kg
3. back squats 4x8x37,5kg
4. seated chest press machine 4x8x42kg
5. lat pull down with rope 4x10x60kg on crossover machine
6. heel elevated goblet squats narrow stance 4x10x20kg
7. triceps push down with rope 4x10x20kg
8. lateral to front dumbbell raises with back on the wall 4x8x(2x3kg) so hard this way
Kinda got dyslexic a bit and thought I read one arm pull ups 
