28.03.2021
Sleep 23.30-8.30 (but today we set the clock 1 hour forward.)
Calories 2100 kcal
Home workout
triple sets
1. pull ups reverse grip 4x5
2. RDL 4x8x40kg
3. one arm shoulder press 4x5x10kg each side
4. squats with kettlebell between legs 4x10x25kg
5. overhead press underhand grip 4x8x10kg
6. glute bridve 4x8x40kg
7. biceps curls 4x10x10kg
29.03.2021
Sleep 23.00-8.00 I took 2 days off
Calories 2370 kcal
Rest day.
30.03.2021
Sleep 23.00-8.00 fine
Calories later
Rest day. 2 hours hiking. Sunny and pleasant weather. The Perfect Mind-Body workout.
Pull ups reverse grip 10x5
31.03.2021
Sleep 22.45- 6.30
Calories 2250 kcal
Home workout
triple sets
1. squats with kettlebell between legs 4x8x32kg
2. dumbbell bench press 4x10x(2x14kg)
3. kettlebell RDL 4x10x32kg
4. dumbbell shoulder press 4x8x(2x7kg)
5. biceps curls 4x8x(2x7kg)
6. squats with kettlebell between legs 4x8x32kg
7. lying triceps extensions 4x8x10kg
01.04.2021
Sleep 23.00-may be 6.39
Calories 2800 kcal (too many snacks)
Gym workout
triple sets
1. deadlift 4x5x67,5kg
2. one arm row on seated row machine 4x8x30kg each
3. seated shoulder press 4x8x(2x8kg)
4. leg press machine 4x8x80kg
5. pull down narrow grip kneeling 4x10x30kg
6. lateral dumbbell raises 4x8x(2x5kg)
The gyms are reopened. If you look for any reasonable explanation in the measures against Covid 19 in Bulgariq- you will not find. In Bulgaria they are applied completely chaotically and to no avail. Our moronic prime minister brags that we are like an elastic band - we relax and tighten every 10-20 days. Of course, we are the first in terms of mortality and the last in terms of the number of vaccinated. A complete parody is everything.
There’re national elections on sunday.
"The Republic of Bulgaria is a state with numerous problems. In this most underdeveloped country in the EU citizens live at the brink of poverty. The economy is ineffective, financial resources are limited and mainly already exhausted. A strong element of oligarchy, which includes around 3,000 individuals, has been established and is now engaged in the fight among clans for distribution of limited financial resources and redistribution of power, property and contracts. The business and financial capital in the country is controlled by several superrich tycoons. In fact, majority of public tenders and resources from EU funds goes through them. Crime and corruption are omnipresent and have become the prevailing “social technology” in management of public funds, as well as in all public spheres. The laws themselves create the conditions for corrupt practices and corruption has become a social norm.
Here some news
Repost, sorry
I thought the only stupid politicians were in California! Good to know its universal.
02.04.2021
Sleep 23,00-6.45
Calories 2400 kcal
Rest day.
03.04.2021
Sleep 22.30-9.00 perfect
Calories 2500 kcal
Gym workout
triple sets
1. bench press legs up 4x6x37,5kg
2. lat pull down reverse grip 4x8x40kg
3. back squats 4x6x42,5kg
4. seated shoulder press 4x8x(2x8kg)
5. low row 4x8x30kg
6. dumbbell RDL 4x8x(2x20kg)
7. lateral to fromt dumbbell raises 4x8x(2x3kg)
8. triceps push down with rope 4x10x20kg
No filters, I hate these shits :).
04.04.2021
Sleep 23.30-may be 7.00 not enough
Calories will see
Gym workout
triple sets
1. pull ups reverse grip 4x5
2. landmine squats 4x8 + 20kg on the bar
3. leg raises on roman chair 4x8
4. seated chest press nautral grip 4x8x37kg
5. lat pull down narrow grip kneeling behind the machine 4x10x30кг
6. seated calf raises 4x10x25kg
7. RDL 4x8x47,5kg
8. biceps curls 4x8x(2x7kg)
9. seated shoulder press 4x8x(2x7kg)
05.04.2021
Sleep 23.45-6.45 I did this mistake every sunday night
Calories 2324 kcal
Rest day.
06.04.2021
Sleep 22.30-may be 6.00 I went to the WC and didn’t fall asleep again. Not great. My sleep was perfect for a month.
Calories 2490 kcal
Gym workout
triple sets
1. pull down reverse grip 4x5
2. dumbbell goblet squats 4x8x25kg
3. one arm shoulder press 4x8x7kg each
4. leg raises on roman chair 4x8
5. hyperextensions 4x8
6. lateral to front dumbbell raises 4x8x(2x3kg)
7. lat pull down with rope on crossover machine 4x10x50kg
8. cable squats on crossover machine 4x10x50kg
9. triceps push downs with rope 4x8x20kg
Trap bar deadlift. I turn the bar upside down and use the lower handles for lower start point.
I tend to sleep poorly on Sunday night as a general rule. Like my brain knows that the work week starts again the next day and starts getting too active.
07.03.2021
Sleep 22.30-6.30
Calories 2850 kcal
Gym workout
triple sets
1. Deadlift 4x5x67,5kg
2. lat pull down 2x5x40kg 2x10x30kg
3. incline dumbbell bench press 4x8x(2x15kg)
4. leg press machine 4x8x70kg
5. seated shoulder press 4x8x(2x7kg)
6. lat pulldown reverse grip but kneeling behond the machine 4x10x30kg
Not perfect but I work on my scapulas.
08.04.2021
Sleep 23.00-6.00
Calories
Rest day.
09.04.2021
Sleep 22.30-6.00
Calories 2280 kcal
Gym workout
triple sets
1. back squats 4x8x37,5kg
2. lat pull down reverse grip 4x8x40kg
3. seated chest press machine 4x8x37kg
4. hip trust 4x5x45kg
5. seated shoulder press 4x8x(2x7kg)
6. lat pull down with rope 4x8x50kg
7. barbell biceps curl 4x5x15kg
8. bodyweight kneeling calf raises 4x8
10.04.2021
Sleep 22.00-7.15
Calories 2025kcal
Rest day.
11.04.2021
Sleep 23.30-8.00
Calories 2340 kcal
Gym workout
triple sets
1. lat pull down reverse grip 4x8x40kg
2. incline dumbbell bench press 4x7x(2x15kg)
3. dumbbell goblet squats 4x8x25kg
4. lat pull down with rope on crossover machine 4x8x55kg
5. lateral to front dumbbell raises 4x8x(2x3kg)
6. leg press machine 4x8x70kg
7. triceps push down 4x8x30kg
8. one leg calf raises 4x8 each
9. bodyweight leg extensions asissted with bands 5-5-3-3 So much pain in my flexors 
12.04.2021
Sleep 23.45-6,45 awful again , it’s a monday routine
Calories 2400 kcal
Rest day. I had serious muscle soreness onmy whole body.
13.04.2021
Sleep 22.45-6. 45 could be better
Calories
Gym workout
triple sets
1. pull ups reverse griп 4x5
2. landmine squats 4x8 + 20kg
3. one arm dumbbell bench press 4x8x10kg (and it WAS heavy)
4. lat pull down reverse grip kneeling behind the machine 4x8x30kg
5. seated shoulder press 4x8x(2x7kg)
6. RDL 4x8x47,5kg (too heavy for the last 2-3 reps)
7. kneeling calf raises 4x5
8. biceps curls 4x10x10kg
In recent weeks, I feel that I train very consciously. A year ago when I started working with an online trainer, I felt the movements very forced and artificial. Now everything falls into place. I can control my muscles so that I get the most out of using very little weight. On Sunday I was very focused and braced and got muscle soreness all over my body and my core with the usual exercises.
But I canceled my subscription with the online coach at the moment.
14.04.2021
Sleep 22.45-6.45
Calories 2200 kcal
Gym workout
triple sets
1.lat pull down reverse grip 4x8x40kg
2. seated chest press machine netral grip 4x8x32kg
3. squats with dumbbell between legs 4x8x32kg
4. lateral to front dumbbell raises 3x8x(2x3kg)
5. triceps push down 4x8x20kg (I braced myself so much that it felt so heavy)
6. leg press machine 4x8x70kg
Nice random box of cats.
Aren’t they gorgeous? They live near to my home at the end of the street, just behind a sandwich shop where the owner feed them.
16.04.2021
Sleep- 22.30-6,45
Calories 2567 kcal (extra cashew in the evening :))
Rest day. I feel tired and sleepy all day.
17.04.2021
Sleep23.45- 9.00 I woke up 1-2 times
Calories 1900 kcal
Gym workout
triple sets
1. deadlift 4x5x67,5kg
2. lat pull down reverse grip 2x5x40kg I managed to make it heavy 2x8x35kg
3. seated shoulder press 4x8x(2x7kg)
4. heel elevated goblet squats 4x8x20kg
5. seated chest press machine neutral grip 4x8x32kg
6. lateral to front dumbbell raises 4x8x(2x3kg)
7. biceps curls 4x7x15kg
8. triceps push down 4x8x25kg
Street view of the center of nearby city - Pleven
Monuments of Russo-Turkish War (1877–1878)
The theater
18.04.2021
Sleep 23.45- about 7 crap
Calories
Gym workout
triple sets
1. pull ups reverse grip 4x5
2. landmine squats 4x8 +20kg
3. one arm dumbbell bench press 4x8x10kg each side
4. pull down V handle kneeling behind the seat 4x8x30kg
5. cable squats on crossover machine 4x8x60kg
6. leg drop 4 sets
7. asisted bodyweight leg extensions 4x3
Well, my flexors are burning in flames and it hurts too much for more reps.
It could be like this, but my current range of motion is about 1/3 of this. After one year of training for mobility and rehabilitation, I am still like a wooden stick and my flexors are shorten as hell.
Your country has some amazing architecture.
They are beautiful, yes. Unfortunately, these are remains of a glorious and romantic past. They are located on squares and serve as public buildings. The current architecture in Bulgaria is represented by ugly gray communist apartment blocks, a legacy of our 50 years existence as a Soviet satellite.
