23.09.2021 Sleep 22.30-6.50 I woke up once every night for WC and it’s absolutely normal for me. Samo days the problem is if I am stressed I couldn’t fall asleep easy after that Calories 2500 kcal Rest day.
24.09.2021 Sleep 23.00-6.50 Calories 2200 kcal
Gym workout triple sets
1. landmine squats 4x8+20kg 2. dumbbell shoulder press 4x6x(2x8kg) 3. lat pulldown neutral grip on crossover machine 4x10x70kg (it’s easier with this type of handle) 4. cable squats 4x8x50kg 5. incline dumbbell bench press 4x6x(2x15kg) 6. low row with feet on the floor 4x8x20kg
1. lat pulldown nautral grip on crossover machine 4x8x70kg 2. deadlift 4x5x62,5kg 3. dumbbell shoulder press 4x6x(2x6kg) 4. low row feet on the floor 4x8x20kg 5. triceps push down 4x8x30kg 6. leg press machine 4x8x70kg 7. dumbbell biceps curls 4x6-8x(2x7kg) 8. lateral dumbbell raises 4x8x(2x4kg)
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Some historical objects in Nessebar- historic UNESCO town of Bulgaria. Nesebar is sometimes said to be the town with the highest number of churches per capita. Today, 40 churches have survived partially.
Yes, the historic part of the city is beautiful. But I am very disappointed with the mass commercialization over the years. You can’t see anything but restaurants and hotels like huge ugly fortresses along the streets. The whole Black Sea coast has become a hole for drunk tourists.
06.10.2021 Sleep 23.00-6.50 Calories 2260 kcal Rest day.
I had amazing!!! muscle soreness in my hamstrings because of the landmine RDL-so simple but so different exercise. And my lats hurted like hell because of the pull ups.
07.10.2021 Sleep 22.00-6.50 but poor quality, I woke up many times, I had cold. Calories 2100 kcal
Gym workout triple sets
1. lat pulldown with rope 4x8x60kg on crossover machine 2. paused back squats 4x5x37,5kg 3. dumbbell shoulder press 4x5x(2x8kg) 4. landmine RDL 4x8 +20kg 5. seated calf raises 4 sets x20kg 6. seated chest press machine 4x8x32kg 7. triceps push down 4x8x30kg 8. biceps curls rotating handles bar 4x5x15kg
09.10.2021 Sleep 22.00-9,30 BUT - I have a runny nose and cough. Very irritating cough at night. All night!!! I don’t know at all when I fell asleep and how long I slept. At some point I was exhausted. I woke up only at 9.30. Calories 1730 kcal Rest day.
10.10.2021 Sleep 22.00-8.00 Same, may but a little better. I really don’t know how long I slept. Calories 1860 kcal
Gym workout triple sets
1. landmine squats 4x8 +20kg 2. lat pulldown nautral grip on crossover machine 4x8x60kg 3. dumbbell shoulder press 4x6x(2x8kg) 4. landmine RDL 4x8 +20kg 5. lat pulldown with rope on crossover machine different angle 4x8x40kg 6. peck dec machine 4x8x30kg 7. leg extensions 4x8x10kg 8. seated calf raises 4 sets
12.10.2021 Sleep same, spasmodic cough till midnight. Day off work. Calories 1570 kcal Rest day.
13.10.2021 Sleep better but still coughing. Back to worrk. Calories 1720kcal Rest day. I got better but not enough. Nothing serious, I went to my GP doctor, got X-ray, everything fine, just irritating cough -laryngitis. My left ear starts hurting
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PMS
