14.10.2021
Sleep 22.00 -22.30 -6.30 better
Calories 1970kcal
Gym workout
triple sets
1. paused back squats 4x5x37,5kg
2. lat pulldown on crossover machine 4x10x60kg
3. dumbbell shoulder press 4x8x(2x5kg)
4. landmine RDL 4x8 +20kg
5. leg extensions 4x7x10kg
6. seated shest press machine neutral grip 4x8x32kg
7. dumbbell biceps curls 4x5x(2x7kg)
8. front raises two hand 4x5x7kg
15.10.2021
Sleep I sleep almost normal !!!
Calories 2320 kcal
Rest day.
16.10.2021
Sleep 23.45-10.00 OMG, I’m feeling so good.
Calories
Gym workout
triple sets
1. pull ups neutral grip 4x5
2. dumbbell shoulder press 4x8x(2x5kg)
3. landmine squats 4x8+20kg
4. incline dumbbell bench press 4x5x(2x15kg)
5. dumbbell RDL 4x8x(2x17,5kg)
6. lateral to front dumbbell raises 4x8x(2x3kg)
7. triceps push down 4x8x30kg
8. biceps curls rotating handles bar 4x8x10kg
===========
So sweet
17.10.2021
Sleep 23.30 - 7.30 then 30-40 min nap
Calories 2400 kcal
Gym workout
triple sets
1. lat pulldown with rope on crossover machine 4x8-10 x50kg
2. shoulder press with rotating handles bar 4x6x10kg
3. paused back squats 4x5x37,5kg
4. low row feet on the floor 4x8x20kg
5. leg press machine 4x8x70kg
6. triceps push down with rope 4x8x20kg
Uh…something changing with your sleep? Doing something different?
I have actually been trying to retrain myself to not get up in the middle of the night to pee. It is super annoying, but also possible to some degree. I know it is a strange conversation to have with internet strangers, but I mention it because I know you have had this issue as well.
Oh, I don’t see anything strange. These are important things related to health and everyday life. And it is quite normal for me to talk about such topics.
Well, I haven’t changed anything. I go to the toilet sometimes, but I fall asleep peacefully afterwards. Most importantly, my stupid boss has been fired for two months now. <3
I feel much calmer. There are no unnecessary noises outside, No seaguls. In addition, in the autumn I fall asleep earlier and sleep longer - a natural circadian rhythm for me. In march I start waking up at 5-6 o’clock and it gets bad.
Your boss got fired AND the seagulls are gone? Someone has been a good girl this year.
Мy boss was fired because of the political crisis here. His political party lost the election and all the country’s top executives were replaced. There will be a third consecutive round of parliamentary elections. Bad joke …
https://www.euractiv.com/section/politics/short_news/political-crisis-in-bulgaria-to-lead-to-third-parliamentary-elections-this-year/
19.10.2021
Sleep 00.00-6.50 Superman and Lois till midnight 
Calories -2800 kcal I’m much more hungty when I haven’t sleep enough.
Gym workout
triple sets
1. deadlift 4x5x62,5kg
2. lat pulldown on crossover machine 4x8x70kg
3. dumbbell shoulder press 4x8x(2x5kg)
4. leg press machine 4x8x70kg
5. lat pulldown on crossover machine 4x8x70kg
6. lateral dumbbell raises 4x8x(2x4kg)
7. dumbbell biceps curls 4x6x(2x7kg)
8. peck dec machine 4x8x30kg
Romania and Bulgaria have the lowest vaccination rates in the EU and some of the highest infection rates.
Bulgaria has fully vaccination about 20% of the population and some of them have FALSE sertificates- they pay to the doctors to throw away the vaccine shot.
20.10.2021
Sleep 22.30-6.50 Fine , but I want more.
Calories 3065 kcal (I eat normal but I a cup of sour cream fucked up everything :((
Gym workout
triple sets
1. heel elevated goblet squats 4x8x20kg
2. lat pulldown reverse grip 4x6x40kg
3. seated chest press machine 4x8x32kg
4. landmine RDL 4x8 +20kg
5. lat pulldown neutral grip on crossover machine 4x8-10x50kg
6. triceps push down 4x8x25kg
21.10.2021
Sleep 22.30-6.50 I sleep like a baby. No WC but I really need one hour more.
Calories 2670 kcal
Rest day. Painted my bedroom after work.
22.10.2021
Sleep 23.30 or later -6.50 Squid game marathon 
Calories 2360 kcal
Rest day. Painting again the other walls.
23.10.2021
Sleep 23.30 -8.00 Squid game marathon part 2, but at least I slept more.
Calories
Gym workout
triple sets
1. pull ups neutral grip 4x4
2. dumbbell shoulder press 4x5x(2x8kg)
3. landmine squats 4x7 +20kg
4. leg extensions 4x6-8x10kg
5. leg curls 4x8x5kg
6. lat pulldown on crossover machine neutral grip 4x10x50kg
7. triceps push down straight handle 2x8x30kg 2x8x25kg
24.10.2021
Sleep 21.30-7.30 Woke up once.
Calories
Gym workout
triple sets
1. deadlift 4x5x62,5kg
2. lat pulldown with rope on crossover machine 4x8-10x50kg
3. dumbbell shoulder press 4x8x(2x6kg)
4. leg press machine 4x8x70kg
5. incline dumbbell bench press 4x5x(2x15kg)
6. biceps curls 4x8-10x10kg rotating handles bar
7. good morning with bulgarian bag 4x10x10kg
8. lying dumbbell triceps extensions 4x5x(2x6kg)
What can I say
25.10.2021
Sleep 22.30-6.30
Calories 2400 kcal
Rest day.
26.10.2021
Sleep 22.30-6.30
Calories 2740 kcal
Gym workout
triple sets
1. assisted pull ups neutral grip 4x5 -9kg
2. one arm shoulder press 4x5x8kg each arm
3. paused back squats 4x5x37.5kg
4. lateral to front dumbbell raises 4x8x(2x3kg)
5. landmine RDL 4x8 +20kg
6. biceps curls 2x5x(2x7kg)
7. lying dumbbell triceps extensions 2x5x(2x7kg) I’ve been interrupted and couldn’t do 2 more sets
27.10.2021
Sleep 22.30-6.30
Calories 2750 kcal + icecream
Gym workout
triple sets
1. landmine squats 4x8+20kg
2. lat pulldown dual cable on crossover machine 4x8x(2x25kg)
3. incline dumbbell bench press 4x6x(2x15kg)
4. leg extensions 4x5x15kg
5. leg curls 4x5x10kg
6. triceps push down 4x8x30kg V-handle
28.10.2021
Sleep 22.30- 8.30 Day off.
Calories 2175 kcal
Gym workout
triple set
1. deadlift 4x5x67.5 kg
2. lat pulldown on crossover machine 4x8x70kg
3. dumbbell shoulder press 4x5x(2x7kg)
4. leg press machine 4x8x50kg
5. lateral dumbbell raises 4x8x(2x5kg)
6. biceps curls 4x5x(2x7kg)
7. seated calf raises 4x8x20kg
8. peck dec machine 4x8x30 kg
I keep the weight same for a year but I still feel it fine and try to slow down and to perfec the movement.
29.10.2021
Sleep 23.30-8.30 Day off
Calories 1925 kcal
Rest day.
30.10.2021
Sleep 22.30-8.15
Calories 1770 kcal
Rest day.
31.10.2021
Sleep 23.30-8.30
Calories
Gym workout
triple sets
1. pull ups neutral grip 4x5
2. heel elevated goblet squats 4x7x23kg
3. dumbbell shoulder press 4x5x(2x8kg)
4. lat pulldown close grip 4x8x30kg
5. landimine RDL 4x8+20kg
6. incline dumbbell bench press 4x8x(2x13kg)
7. leg extensions 4x8
8. hyperextensions 4x10
10. triceps push down 4x8x25kg
01.10.2021
Sleep 22.30-7.15
Calories 2070 kcal
Rest day.
02.10.2021
Sleep 21.45-7.15
Calories 2120 kcal
Rest day.
I’ve been couple days off work and I slept like I baby.
03.10.2021
Sleep 21.30-6.30
Calories 1850 kcal
Gym workout
triple sets
1. lat pulldown on crossover machine 4x8x70kg
2. paused back squats 4x5x37.5kg
3. dumbbell shoulder press 4x7x(2x7kg)
4. lat pulldown reverse grip 2x8x35kg / with rope 2x10
5. leg press machine 4x8x60kg
6. seated chest press machine 4x8x32kg
7. lateral dumbbell raises to overhead 4x8x(2x3kg)
8. leg extensions 4x8x10kg
In searching of shoulder mobility.
05.11.2021
Sleep 22.30-6.30
Calories 2250 kcal
Rest day.
06.11.2021
Sleep 23.30-6.30 perfect sleep
Calories 2340 kcal
Gym workout
triple sets
1. landmine squats 4x6 +25kg
2. incline dumbbell bench press 4x6x(2x15kg)
3. lat pulldown 4x8x40kg
4. dumbbell RDL 4x8x(2x20kg)
5. lateral dumbbell raises 4x8x(2x5kg)
6. low row 4x5x30kg
7. dumbbell biceps curls 4x8x(2x5kg)
8. lying dumbbell triceps extensions 4x8x(2x5kg)
=============
Today I will train at home. Мy gym stopped working on the weekends because of the crisis. It is cheaper for the owner not to work than to pay wages.And I will not give extra money for another gym. I bought a membership card for 3 months…
