31.01.2022
Sleep 23.00-6.45 I woke up 1-2 times.
Calories 2840 kcal (Birthday of my friend)
Rest day.
01.02.2022
Sleep 22.45-6.30 No wake ups but too short for me.
Calories 2840 kcal
Gym workout
triple sets
1. pull ups neutral grip 4x5
2. dumbbell shoulder press 4x7x(2x6kg)
3. russian swing with kettlebell 4x20x15kg
4. low row two handles 4x8-10x10kg
5. plate loaded upper chest press machine 4x8x(2x15kg)
6. russian swing with kettlebell 4x20x15kg
Really nice workout.
True 
02.02.2022
Sleep 22.45-6.45 No WC, straight sleep.
Calories 2260 kcal
Gym workout
triple sets
1. heel elevated goblet squats 4x8x20kg
2. lat pulldown 4x8x21kg
3. overhead press neutral grip 4x5x15kg
4. landmine RDL 4x8+20kg
5. biceps curls rotating handles 4x8x15kg
6. triceps push down 4x8
7. leg extensions 4x8
8. isometric hold roman chair 4 sets
03.02.2022
Sleep 23.30-6.30 blaah
Calories 2200 kcal
Rest day.
04.02.2022
Sleep 22.30-6.30 I hate when I wake up a little before the alarm.
Calories 2500 kcal
Gym workout
triple sets
1. american kettlebell swings 4x20x15kg
2. lat pulldown 6x40kg 8x35kg 10x30kg 12x25kg
3. lateral dumbbell raises 4x8x(2x5kg)
4. russian kettlebell swing 4x15x15kg
5. bent over row with kettlebell - body paralel to floor- 4x12x15kg
6. incline dumbbell bench press 4x10x(2x12,5kg)
7. lateral step up like corrective exercise 4x8-10 - This is not the classic strength exercise that uses inertia, but a method to determine how weak my glutes are. Мy fееt to collapsed inward in half of the time. I have to work hard here.
05.02.2022
Sleep 22.30-7.30 not bad
Calories 2400 kcal
Gym workout
triple sets
1. lat pulldown two handles 2x8x35kg 2x8x27kg
2. landmine squats 4x7+20kg
3. dumbbell shoulder press neutral grip 4x5x(2x5kg) my shoulders were so sore…
4. cable low row 4x8x25kg
5. triceps push down 4x8x25kg
6. plate loaded upper chest machine 4x8x(2x10kg)
Fast and perfect.
This is how I perform the pulling exercises. The first is lat pulldown with two saparate handles. I try not to have inertia, to activate the shoulder blades and work only the latisimus dorsi muscle, not the trapezius or biceps. The abdominal muscles are really engaged and aim to make the body shaking with tension because of the tension in the core. Any reclining is unnecessary, creates inertia and loads the erectors and the lower back. The arms are as close as possible to the torso.
I try to use the full range of motion as much as my mobility allows. This means that I extend my hands as much as possible. I don’t have enough mobility in the shoulder joint (and maybe I never will) and at full extension my traps shrug to my ears.
The cable low row is all the same.
The goal is to excluede the overactive upper traps.
That is my full range of motion. That is what my mobility allows.
The weight is ridiculously light, but my whole body is shaking and my back is burning. The movement stops where the assist muscles allow me to.
At the end of the video you will see what a normal fitness buddy would do - movement with all possible compensations
And again- forgive me for my poor english. I don’t use it daily.
06.02.2022
Sleep 23.00-8.00 Fine
Calories 2100 kcal
Gym workout
triple sets
1. pull ups neutral grip 4x5
2. deadlift 4x5x62,5kg
3. overhead press neutral grip 4x5x10kg
4. lat pulldown 4x8x35kg
6. plate squats 4x7x20kg
7. triceps push down 4x8x20kg
8. biceps curls 4x6x15kg
9. roman chair isometric hold 4 sets
Five fullbody workouts this week- I’m feeling indestructable
07.02.2022
Sleep 22.30-6.30
Calories 2000 kcal
Rest day
08.02.2022
Sleep 23.15-6.15 Too bad, I woke up too early.
Calories 2115 kcal
Gym workout
triple sets
1. russion kettlebell swing 4x20x15kg
2. incline dumbbell bench press 4x8x(2x12,5kg)
3. lat pulldown 2x8x42kg 2x8x35kg
4. Kettlebell High-Pull 4x10x15kg
5. leg extensions 4x8
6. triceps push down 4x8
7. lateral plate raises 4x8x(2x5kg)
Life hack
09.02.2022
Sleep 22.00-6.45 But I woke uo once and stayed awake for awhile.
Calories 2480 kcal
Gym workout
triple sets
1. pull ups 2x5 lat pulldown 2x8x35kg
2. heel elevated goblet squats 4x8x20kg
3. dumbbell shoulder press 4x6x(2x6kg)
4. cable low row 4x8x25kg
5. dumbbell RDL 4x8x(2x20kg)
6. seated chest press machine neutral grip 4x8x37kg
7. lat pulldown with rope 4x8
8. triceps push down 4x8
10.02.2022
Sleep 22.30-6.30
Calories 2560 kcal
Rest day.
11.02.2022
Sleep 22.30-8.00 I woke up couple times.
Calories 2000 kcal
Rest day.
12.02.2022
Sleep 22.45- 8.00 I woke up couple times but still I slept great.
Calories 2000 kcal
Gym workout
triple sets
1. pull ups neutral grip 4x5
2. landmine squats 4x8+20kg
3. dumbbell Arnold press 4x6x(2x6kg)
4. plate loaded high row machine one arm 4x8x20kg each side
5. heel elevated bach squats 4x6x37,5kg
6. lateral plate raises 4x8x(2x5kg)
7. leg extensions 4x8
8. seated calf raises 4 sets x20kg
Landmine squats- They sold out the old machine but this one is still fine for squating.
13.02.2022
Sleep 22.45- 8.00 I woke up once for WC and that was , I slept great
Calories 1660 kcal
Gym workout
triple sets
1. lat pulldown 4x8x42kg
2. incline dumbbell bench press 4x8-10x(2x12,5kg)
3. deadlift 4x5x62,5kg
4. dumbbell row 4x8x15kg
5. overhead press neutral grip 4x6-8 x10kg
6. leg press machine 4x8x70kg
7. biceps culrs 3x10-12 x10kg
8. banded crab walk 4 sets (band on the toes)
14.02.2022
Sleep 23.45-6.45 phhh
Calories 1920 kcal
Rest day.
15.02.2022
Sleep 23.00-6.30 I woke up before the alarm.
Calories 1800 kcal
Gym workout
triple sets
1. lat pulldown neutral grip two handles 4x8x35kg
2. incline dumbbell bench press 4x6x(2x15kg)
3. back squats 4x6x37,5kg
4. cable low row 4x8x30kg
5. lateral plate raises 4x8x(2x5kg)
6. dumbbell RDL 4x8x(2x20kg)
7. triceps push down 3x8x30kg
8. pull ups - wide, neutral and reverse grip 3x5
16.02.2022
Sleep 23.30-6.30
Calories 1855 kcal
Rest day.
17.02.2022
Sleep almost midnight -6,30 Total disaster 
Calories 1943 kcal
Gym workout
triple sets
1. lat pulldown 4x8x42 kg
2. landmine squats 4x8+25kg
3. dumbbell arnold press 4x6x(2x7kg)
4. pull ups neutral grip 4x5
5. landmine RDL 4x8+25kg
6. seated chest press machine 4x6x37,5kg
7. leg extensions 4x8
8. plate squats 4x8x15kg
18.02.2022
Sleep 23.00-6.30 Same shit.
Calories 2025 kcal
Rest day.
19.02.2022
Sleep 23.00-6.30 Really bad,
Calories 2020 kcal
Rest day.
20.02.2022
Sleep 21.00-7.00 I woke up once or twice but finally slept normal.
Calories
Gym workout
triple sets
1. deadlift 4x5x67,5kg
2. plate loaded seated row machine 4x8x(2x25kg) each side seperately
3. plate loaded upper chest press machine 4x8x(2x15kg)
4. leg press machine 4x8x70kg
5. pull ups neutral grip 4x5
6. triceps push down 4x8x30kg
7. leg extensions 4x8
8. side squats (like mobility exercise) 5-6 sets (I do this lately like warm up)
I feel it fine. I could contract my lats better.
21.02.2022
Sleep 22.45-6,45 Fine
Calories 2190 kcal
Gym workout
triple sets
1. lat pulldown 4x8x42kg
2. landmine squats 4x8 +25kg
3. dumbbell shoulder press 4x6x(2x7kg)
4. plate loaded high row machine 4x8x(2x15kg)
5. landmine RDL 4x8+25kg
6. lateral plate raises 4x8x(2x5kg)
7. leg curls 4x5x10kg
8. roman chair isometric hold 4 sets
A great workout. My glutes hurted pretty bad because of the side squats yesterday.
22.02.2022
Sleep 23.00-6.45
Calories 2300 kcal
Rest day.
Once again at work I deal with nonsense. My stupid boss has started disciplining several colleagues. He makes me write reports against them. Аmong other nonsense, of course. Аs a lawyer I can and do all kinds of administrative work, I even serve clients who apply for registration.
And the funniest thing - because of Covid-19 they put a key on the door of the building. My office is right in front of the door and for a year now I have been “a doorman” who opens and welcomes any outsider or colleague without a key.
I decided to take part in another competition for a job in court. I participated twice last year. I am aware that in Bulgaria all competitions are pre-arranged, but I still do it to keep my knowledge up to date.
23.02.2022
Sleep 22.45-6.45
Calories 2534 kcal
Gym workout
triple sets
1. lat pulldown 4x8x42kg
2. one arm shoulder press 4x5x7kg each s
3. heel elevated goblet squats 4x7x20kg
4. low row 4x8x20kg
5. triceps push down 4x8x30kg
6. RDL 4x8x27,5kg
7. leg extensions 4x8
8. side squats 4 sets
24.02.2022
Sleep 23.15-6.45 I need some more.
Calories
Gym workout
triple sets
1. pull ups neutral grip 4x5
2. leg press machine 4x10x70kg
3. overhead press neutral grip 4x6x15kg
4. low row two handles 4x8x20kg
5. plate squats 4x8x15kg
6. incline dumbbell bench press 4x8x(2x12,5kg)
7. biceps curls 4x7x15kg
8. lateral to front dumbbell raises 4x8x(2x3kg)
25.02.2022
Sleep 22.00-6.45
Calories 2350 kcal
carb 206 g
fat 108g
prot 128 kcal
Rest day.
26.02.2022
Sleep 22.45-7.30
Calories 2200 kcal
carb 136 g
fat 100g
prot 150 kcal
Gym workout
triple sets
1. russian kettlebell swing 4x20x15kg
2. lat pulldown reverse grip 4x8x35kg
3. Arnold shoulder press 4x6x(2x6kg)
4. kettlebell high pull 4x10x15kg
5. plate loaded rowing machine one arm 4x8x25kg each hand
6. one arm lateral dumbbell raises 4x8x5kg each hand
7. kettlebell RDL 4x8x(2x15kg)
8. leg raises 4x5-6 special edition
27.02.2022
Sleep 21.00-7.00 I woke up several times, but still it was fine.
Calories 2 254 kcal
Carbs -180
Fat-112
Protein - 126
Rest day. I had to hit the gym, but my hip flexors hurt so much. I didn’t know why but I felt very stiff and tired.
My struggles continiuos.
I see myself losing control of my shoulders and wrists when I get tired. Since I train like this, I understand that the mind-muscle control to keep every bodypart in right position and can not be maintained for more than 5-6 reps
28.02.2022
Sleep 23.15-6.45 Not bad.
Calories 2072 kcal
carbs-219
fat -73
protein-123
Gym workout
triple sets
1. lat pulldown 4x8x35kg
2. one arm shoulder press 4x5x8kg each
3. deadlift 4x5x62,5kg
4. low row 4x6x25kg
5. bench press 4x6x32,5kg
6. kettlebell high pull 4x10x15kg
7. leg extensions 4x8
8. leg raises isometric hold 4 sets
01.03.2022
Sleep 23.15-6.30 no comment
Calories 2,546 kcal
Carbs 207g
Fat 120g
Protein 148g
Rest day.
02.03.2022
Sleep 23.45- 5.00 Well, I woke up for WC and did a horible mistake- looked at the clock
Calories 2,915 kcal I was hungry and tired.
Carbs- 277g
Fat-126 g
Protein -152 g
Gym workout
triple sets
1. back squats 4x5x42,5kg
2. lat pulldown 4x5x50kg
3. incline dumbbell bench press 4x8x(2x12,5 kg)
4. kettlebells RDL 4x10x(2x15kg)
5. plate elevated high row 4x7x(2x15kg)
6. triceps push down 4x8x35kg
7. lateral plate raises 4x8x(2x5kg)
8. dumbbell biceps curls 4x8x(2x7kg)
03.03.2022
The Liberation Day , officially known as the Day of Liberation of Bulgaria from the Ottoman Dominion
The Treaty of San Stefano signed on 3 March 1878 envisaged the Ottoman Empire to accept the refoundation of the Bulgarian state that was conquered in 14th century during the Bulgarian–Ottoman wars.
Sleep 22.00-7.30
Calories 2,275 kcal
Carbs 272g Fat 62g protein 151g
Rest day.
04.03.2022
Sleep 23.00-8.00
Calories 2,310kcal
Carbs 304 g (home made pastry) Fat 82g Protein 89 g
I was in my mom’s home and I couldn’t measure it right. But I eat less protein and much more carbs than usual.
Rest day.
05.03.2022
Sleep 23.00-7.30
Calories 2,212kcal
Carbs (too much bread) 225g fat 80g protein 134g
Gym workout
triple sets
1. pull ups neutral grip 4x5
2. one arm shoulder press 4x5x9kg each side
3. landmine squats 4x8 +25kg
4. landmine RDL 4x8 +25kg
5. BW leg extensions asisted 4x4
6. lateral dumbbell raises 4x8x(2x5kg)
7. side squats 4 sets
I travel by trains and it’s miserable …
Trains in the countryside are very dirty, which is the fault of passengers and slow. Sometimes they are crowded, stuffy and very hot or cold depending on the season. The view through the window is usually dull.
The national railway company absorbs billions from the state budget but operates at a loss of 20 years. The problems are a reflection of corruption in the political system in Bulgaria.
06.03.2022
Sleep 23.00-8.00 I Woke up once and stayed awake awhile…
Calories 2,085 kcal
carbs 218g fat 81g protein 104g
Gym workout
triple sets
1. lat pulldown 4x8x42kg
2. incline dumbbell bench press 4x8x(2x12,5kg)
3. deadlift 4x5x67,5kg
4. plate loaded row machine 4x8x(2x25kg)
5. triceps push down 4x10-8x35kg
6. high pull with plate 4x8x15kg
7. cable squats 4x8x50kg
8. isometric hip trust with resistance band 4 sets
