19.04.2021
Sleep 22.45-may be 6.30
Calories 2373 kcal
Rest day.
20.04.2021
Sleep 22.45 - 6.45 but woke up once.
Calories 2200 kcal
Gym workout
triple sets
1. lat pull down wide grip 4x8x30kg
2. deadlift 4x5x67,5kg I feel it heavy, I don’t sleep fine this week. (PMS)
3. incline dumbbell bench press 4x8x(2x15kg)
4. low row 2x8x30kg legs on the floor 2x8x20kg and it was heavy
5. seated shoulder press 4x7x(2x8kg)
6. leg press machine 4x10x70kg
7. biceps curls 4x8x12kg
8. iverhead triceps extensions with rope 4x10x15kg
21.04.2021
Sleep 22.45-6.30 may be
Calories 2100 kcal
Gym workout
triple sets
1. pull ups 2x5 pull ups reverse grip 2x5
2. one arm overhead press with a kettlebell 4x8x6kg each side
3. landmine squats 4x8 +15kg added
4. dumbbell RDL 4x8x(2x17,5kg)
5. leg extensions 4x7x15kg
6. lateral to front dumbbell raises 4x10x(2x2kg)
I took the second vaccine shot of Moderna in the morning. This time I felt pain in the arm almost emediatelly and some kind of mild fever in the evening. So I did a lighter workout after work and felt asleep at 21 
1 Like
22.04.2021
Sleep 21.30-6.15
Calories 2340 kcal
Rest day. As I said- vaccine and my arm hurt a bit.
23 04.2021
Sleep 23.15-6.45
Calories 2200 kcal
Rest day.
4 Likes
24.04.2021
Sleep 23.30-8.00
Calories 2300 kcal
Gym workout
triple sets
1. back squats 4x8x37,5kg
2. seated shoulder press 4x8x(2x7kg)
3. lat pull down reverse grip 4x8x40kg
4. leg press machine 4x8x70kg
5. bench press narrow grip 4x8x27.5kg
6. lat pulldown with rope kneeling on crossover machine 4x8x40kg
7. biceps curls 4x8x12kg
8. lateral to front dumbbell raises 4x10x(2x2kg)
9. step up 4x8 each leg
As you see the weights get even lighter than last year but I try to make every exercise as difficult as possible with bracing, focusing on the deadt spots and slow motion.
25.04.2021
Sleep 21.30-8.00
Calories
Gym workout
triple set
1. pull ups 2x5 pull ups reverse grip 4x5
2. one arm kettlebell press 4x8x6kg each side
3. landmine squats 4x8 + 20kg
4. incline dumbbell bench press 4x8x(2x15kg)
5.RDL 4x8x47,5kg
6 leg extensions 4x5
5 Likes
26.04.2021
Sleep 22.45-6.45 It’s fine, but I personally need one 1 hour more.
Calories 2120 kcal
Rest day.
27.04.2021
Sleep 22.45-6.45
Calories 2280 kcal
Gym workout
triple sets
1. pull ups revers grip 4x5
2. landmine squats 4x8+20kg
3. one arm dumbbell bench press 4x8x9kg each side
The point is to brace my core and my body to be perfectly still as I have no weight in my arm, not just to push some dumbbells in the air. Still working on this goal. I did this with 20 kg before, no benefit.
4. seated row on rowing machine 4x8x(2x20kg)
5. seated shoulder press 8-6-6x(2x8kg) 6x(2x6kg) every reps to failure , just fighting my tightened tendons.
6. paused squats withj a plate 4x10x15kg
7. biceps curls EZ bar 4x8x12kg
7. lynig dumbbell triceps extensions 4x6x(2x5kg) same here, fighting the gravity without a power push.
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A good artical, it’s for runners but it’s the same information for ancle stability and posture that I’ve been studing in my training group.
1 Like
28.04.2021
Sleep 22.45-6.45
Calories 1980 kcal
Gym workout
triple sets
1. deadlift 4x5x67,5kg
2. lat pull down 4x8x30kg
3. incline dumbbell bench press 4x8x(2x15kg)
4. leg press machine 4x10x70kg
5. lat pull down reverse grip kneeling 4x8x30kg
6. lateral dumbbell raises 4x8x(2x5kg)
1 Like
29.04.2021
Sleep 21.30-6.30
But I had a bad cold these days, my nose was dripping like rain and I slept badly. I woke up at least 5 times, 3 times for WC.
Calories 2545 kcal Unfortunately, no sickness can overcome my apetite.
Rest day.
I left work earlier because of the comming holidays and I hurried home to lie down. Мy nose flowed like a waterfall again. 
30.04.2021
Sleep 23.00-6,45 Just awful, I was hoping to get more sleep but I woke up as usual. My breatihg was much better.
Calories 2070 kcal
Gym workout
triple sets
1. back squats 4x7x42,5kg
2. lat pull down reverse grip 4x8x40kg
3. incline dumbbell bench press 4x8x(2x15kg)
4. leg press machine 2x8x70kg someone took the machine whotout asking so dumbbell goblet squats 2x8x20kg
5. seated shoulder press 4x8x(2x6kg)
6. seated row on machine 4x8x(2x20kg)
7. barbel biceps curl 4x8x10kg
8. lying triceps extensions 4x6x10kg
9. leg drop 4 sets
1 Like
01.05.2021
Sleep 23.00-7.30 I don’t feel good enough.
Calories probably 1950 kcal I don’t use a cale in my mom’s home.
Rest day.
02.05.2021
Sleep 22.45-8.15 fine
Calories 2100 kcal I think.
Rest day. So lazy
03.05.2021
Sleep 23.00-7.00 + a little nap to 8.00
Calories about 2070 kcal
Gym workout
triple sets
1. pull down reverse grip 4x5
2. dumbbell shoulder press 2x8 + 2x6x(2x8kg)
3. dumbbell goblet squats 4x8x23kg
4. lat pull down on crossover machine - with one arm 2x8x30kg each + reverse grip 2x8x55kg
5. incline dumbbell bech press 4x5x(2x16kg)
6. deadlift 4x5x70kg
7. triceps push down 4x8x15kg
8. lateral to front dumbbell raises 4x8x(2x3kg)
I felt so good and strong today. And it’s not because of the weights, I feel how my mucsles work.
1 Like
So we’re at the same calories approximately right now 
1 Like
Well ,you are a shredded superhuman and I just want to maintain my current phisique-fatty but muscular
2500 kcal are just a little bit more than necessary to me. 2300 kcal are perfect and I do my best to stay around.
1 Like
Yeah no but that’s a good thing! You’re not afraid to eat to support your strong, muscular beautiful body and more women should do as well
1 Like
04.05.2021
Sleep 23.00-between 7.30 and 8.00 not sure
Calories about 2000 кcal
Rest Day.
As you can see, I’m on vacation for 10 days. The Easter holidays here were combined with the feast of St. George.
And those low daily calories have a great effect on my figure. Although my mother makes me angry at home, I am not as nervous and hungry as in the office. I can eat less than usual and less often. My bloatied belly literally went away in 5 days.
I went to the cafe (oh, is that the right phrase?) with my cousin. And I met my uncle, whom I had never met, because they had quarreled with my mother for years. So after 30 years we will finally see each other.
05.05.2021
Sleep 23.30-between 7.30 and 8.00 not sure, just snooze.
Calories 2136 kcal
Gym workout
triple sets
1. pull ups reverse grip 4x5
2. squat with dumbbell between legs 4x10x25kg
3. seated shoulder press 4x8x(2x8kg)
4. landmine squats 4x8 +20kg
5. pec dec machine 4x8x10kg
6. biceps curls EZ bar 4x8x13kg
7. dumbbell goblet squats 4x8x23kg
8. seated leg curl 4x8
9. lying dumbbell triceps extensions 4x8x(2x4kg)
Light and fast - 45 min total.
My traps are so sore from monday, I obviously didn’t do my deadlift properly and I overloaded them too much.
2 Likes
06.05.2021
Sleep 23.00-around 8.00
Calories 2500 kcal
Rest day.
On May 6 we (bulgarians) celebrate St. George’s Day - one of the biggest festivals in the folk calendar, celebrated in honor of St. George. This is the Day of the Bulgarian Army. I’m an atheist, but it’s a non-working day so I’m happy.
Icon of St. George
07.05.2021
Sleep 23.00-around 8.00
Calories 2170 kcal
Gym workout
Triple sets
1. deadlift 4x5x67.5kg
2. incline dumbbell bench press 4x5x(2x15kg)
3. lat pull down 4x8x30kg
4. leg press machine 4x8x70kg
5. bilateral lat pull down on crosover machine 4x5x(2x20kg)
6. dumbbell shoulder press 4x7x(2x7kg)
7. body weight leg extensions 4x4
8. good morning with bulgarian bag 4x8x10kg
08.05.2021
Sleep 23.00-8.00
Calories 2400 kcal
Rest day.
Me and my mom in my home town.
https://www.instagram.com/p/COk-KbcjKNU/
3 Likes
09.05.2021
Sleep 00.00-6.45 than 8.00-8.45
Calories 2060 kcal
Gym workout
triple set
1. back squats 4x8x37.5kg
2. lat pull down reverse grip 2x5x40kg 2x7x30kg
3. shoulder press 8x(2x5kg) 7x(2x6kg) 6x(2x7kg) 5x(2x8kg)
4. hip trusts 4x5x 45kg
5. seated chest press machine 4x8x32kg
6. low row with rope - legs on the ground 4x8x20kg
7. bodyweight leg extensions, asisted with elastic band 4x4
8. one arm kettlebell overhead press 4x8x6kg each
Yep, weights are getting even ligter, but time under tension is on point.
Definitely not the thought that crosses my mind from your pics. Give yourself a lot more credit.
1 Like
10.05.2021
Sleep 23.30-6.30
Calories 1900 kcal (OMG)
Gym workout
triple sets
1. pull ups reverse grip 4x5
2. deadlift 4x8x57,5kg
3. dumbbel shoulder press 4x8x(2x7kg)
4. leg press machine 4x8x70kg
6. bench press narrow grip 4x8x27.5kg
7. lat pull down with rope on crowssover machine 4x8x50kg
8. lateral dumbbell raises 4x8x(2x5kg)
9. biceps curls EZ bar 4x6x15kg
2 Likes
11.05.2021
Sleep 22.30-6.15 too early
Calories 2114 kcal
Rest day.
https://www.instagram.com/p/COiYMlIjAWF/
1 Like
12.05.2021
Sleep 22.00-6.15
Calories 2200 kcal
Gym workout
triple sets
1. back squats 2x8x37,5kg someone occupied my squst rack so landmine squats 2x8 + 20kg
2. lat pull down 4x5x40kg
3. dumbbell shoulder press 4x8-6 x(2x7kg)
4. dumbbell RDL 4x7x(2x20kg)
5. seated rowing machine 4x6x(2x20kg) If I cheat I can pull 30-40 kg for each hand but I try to work on my shoulder blades mobility.
6. one arm dumbbll bench press (flat and incline bench) 4x8-6 x10kg too hard to stabilize my core neutral as if I don’t have anything in the arm.
7. leg drop 4 sets
8. lateral dumbbell raisesto overhead 4x8x(2x2kg) again I try to remain my scapulas protracted
1 Like
13.05.2021
Sleep 10.15-6.30
Calories 3000 kcal (well…)
Rest day.
Pull ups reverse grip at home 10x5
14.05.2021
Sleep 10.30-6.15
Calories 2300 kcal
Gym workout
triple sets
1. heel elevated dumbbell goblet squats 4x8x25kg
2. plate loaded seated row machine 4x10x(2x10kg)
3. incline dumbbell bench press 4x8x(2x12,5kg)
4. deadlift 4x6x62,5kg
5. dumbbell shoulder press 4x8x(2x7kg)
6. seated chest press machine neutral grip 4x8x32kg
7. good morning with bulgarian bag 4x8x10kg
8. bodyweight calf raises kneeling 2 sets + one side - 2 sets
Keep trying
