06.11.2021 Sleep 23.00-7.00 no interruption for WC all night, but I got up too early. Calories
Home workout super sets
1. pull ups reverse grip 4x5 2. squats with kettlebell between leg 4x8x25kg 3. pendlay row with kettlebell 4x8x25kg 4. one arm shoulder press 4x5x7.5kg each hand 5. push ups isometric 4x3-5 6. straight leg dealift with kettlebell 4x8x25kg
Nothing serious.
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Until last year, I took pictures of me every day in the gym and every weekend I took pictures of my progress in the mirror and the scales. Аnd so 5-6 years in a row. Now I have lost that need at all … I like myself the way I am and some big or small flaws don’t bother me at all.
So… this is me in the square of a small town I visited on Monday.
12.11 2021 Sleep 21.45-6.30 I woke up before the alarm. Calories 2560 kcal Home made apple pie (+500 kcal :)) Rest day.
My body ached from muscle soreness.
13.11.2021 Sleep 21.45-7.15 I definitely sleep better than previous months. But also for ten days I go to bed very early before 22.00 and sleep well. Calories 2000 kcal
Gym workout triple sets (one set = 1+2+3 or 4+5+6 with no rest between)
1. deadlift 4x5x65kg 2. lat pulldown V handle 4x8x30kg 3. dumbbell shoulder press 4x7x(2x7,5kg) 4. heel elevated goblet squats 4x8x20kg with plate 5. lat pulldown with rope 4x6x30kg (different machine) 6. plate loaded incline chest press machine 4x8x(2x5kg) 7. leg extensions 4x8 8. low row 4x7x25kg 9. triceps push down V-handle 4x7x30kg 10. lateral dumbbell raises 4x6x(2x5kg) 11. dumbbell biceps curls 4x6x(2x5kg)
I ended up paying to work out in the other gym. I’m not sorry, it turned out a great workout. When I train somewhere else, I work harder.
17.11.2021 Sleep 23.30-6.30 I’ve been busy till late to rearranged my home. I’ve been doing this for a few days with great diligence but I don’t have enough time. Calories 2250 kcal
I feel hungry at the afternoon on this calories but I try.
Gym workout triple sets
1. heel elevated goblet squats 4x8x22,5kg 2. lat pulldown on crossover machine 4x8x70kg 3. dumbbell shoulder press 4x6x(2x8kg) 4. leg press machine 4x8x70kg 5. incline dumbbell bench press 4x6x(2x15kg) 6. lateral dumbbell raises 4x8x(2x4kg) 7. triceps push down V-handle 4x8x25kg 8. lat pulldown reverse grip on crossover machine different positions - 4x7x60kg
Repairs have been going on in my gym for months. The gym is open, people train. It’s dirty and a little cold. But under these economic conditions it is so.
What I hate the most is that there is no working bathroom for women for almost a month, I just can’t put on my sweaty clothes and go home like that. I’m disgusted…
19.11.2021 Sleep 22.30-6.45 Calories 2660 kcal Too much bread.
Back in 2017 I ate a low-carb, high-fat diet. Then for almost two years I did not imagine eating pasta or bakeries, I did not even eat any fruit. And I felt great, I didn’t have bloating. My body looked much leaner.
But since 2019 I have started eating carbs again and now it is so hard for me to stop.
That’s me in 09.2017. Despite my poor camera, I was OBSESSED to take pictures every single day of my abs and back and butt and biceps, bla bla
And still- I need just 2-3 days with low carb to see my abs. A bit shy but still here.
23.11.2021 Sleep 23.00-6.45 Calories 2560 kcal (That’s my normal eating. I try to restrict calories some days to 2200 but sometimes I’m just hungry ) Rest day.
24.11.2021 Sleep 21.45-6.30may be (before the alarm) Calories 2435 kcal
28.11.2021 Sleep 23.15-8.00 Calories 2000 kcal Rest day
29.11.2021 Sleep 22.30-6.45 Calories 1860 kcal not sure Rest day
30.11.2021 Sleep 23.00-7.30 Day off Calories We’ll see :).
Gym workout triple sets
1. landmine squats 4x8+20kg 2. incline dumbbell bench press 4x5x(2x15kg) 3. lat pulldown reverse grip kneeling in front of the machine 4x8x35kg 4. dumbbell RDL 4x8x(2x20kg) 5. plate loaded rowing machine 4x8x(2x20kg) 6. dumbbell shoulder press 4x6x(2x8kg) 7. bodyweight leg extensions assisted 4x4
If you remember, i was very good at this exercise but I stopped doing it for a few months and now i feel terribly stiff
8. triceps push down 4x8x30kg
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Тhis is how I have been doing pull ups for the last two years, slow, core engaged and with full extension. In the better version my body won’t swing so much. I reduce the numbers at the expense of performance.
Apparently I lack sufficient mobility in the thoracic spine and shoulders, because the elbows should point straight down. I am horrified by videos where I watch people point their elbows back during squats. They are obviously very rigid. If I don’t try hard, I allow it too.
Еvery time I put more than 40 kg on the bar, my right ankle collapsed inwards. I have been struggling with this from the beggining. I try to clean this up for two years. It is not visible from this angle, but I know it and all my attention is there.
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