07.03.2022
Sleep 23.00-6.30 Same
Calories 2,147 kcal
Carbs 206g Fat 79g Protein 148g
Rest day.
08.03.2022
Sleep 23.00-6.50
Calories 2,254 kcal
Carbs 216g Fat 78g Protein 160g
Gym workout
triple sets
1. pull ups neutral grip 4x5
2. dumbbell shoulder press 4x7x(2x7kg)
3. back squats 4x5x42,5kg
4. plate loaded high row 4x7x(2x15kg)
5. bench press neutral grip 4x6x32,5kg
6. RDL 4x8x47,5kg
7. BW leg extensions asisted 4x4
8. lateral raises to overhead 4x8x(2x2,5kg)
09.03.2022
Sleep 22.30-6.00 
Calories 2,326kcal
Carbs 162g. Fat 103g Protein 177
Rest day.
1 Like
10.03.2022
Sleep 23.00-6.50
Calories* 2,307 kcal
Protein 150g fat 113g protein 162g
Fitness workout
triple sets
1. lat pulldown 4x7x35kg
2. dumbbell shoulder press 4x7x(2x7kg)
3. landmine squats 4x8 +25kg
4. lat pulldown with rope on crossover machine 4x8x60kg
5. seated chest press machine 4x8x37kg
6. landmine RDL 4x8 +25kg
7. squat + high pull with kettlebell 4x8x15kg
8. triceps pushdown 4x8x35kg
Keep trying
11.03.2022
Sleep 22.30-6.30
Calories 2,521kcal
carbs 184g fat 126g protein 144g
Rest day.
3 Likes
Perfect explaining of some of my corrective exercises. Lo sittle, but SO important!
1 Like
12.03.2022
Sleep 23.00-7.00
Calories 2,147 kcal
Carbs 188g fat 104g protein 104g
Gym workout
triple sets
1. plate loaded high row 4x8x(2x15kg)
2. overhead press neutral grip 4x5x15kg
3. deadlift 4x5x67,5kg
4. upper chest press machine one arm at the time 4x8x15kg each side
5. biceps curls rotating handles bar 4x8x15kg
6. leg press machine 4x10x65kg
7. low row two handles 4x8x20kg
8. lateral plate raises 4x8x(2x5kg)
9. plate squats 4x8x15kg
I think it’s a quite good form finally
2 Likes
13.03.2022
Sleep 22.00-7.00 ggghh
Calories 2,064kcal
Carbs 130g fat 116g protein 120g
Gym workout
triple sets
1. lat pulldown 4x8x42kg
2. full can 4x8x(2x3kg)
3. heel elevated goblet squats 4x8x20kg
4. triceps push down 4x8x30kg
5. Bench Thoracic Spine Mobilization 4 sets
6. landmine RDL 4x8 + 30kg
7. cable low row on crossover machine 4x8x20kg
8. assisted side squats as corrective exercise 4 sets
9. leg extensions 4x6
1 Like
14.03.2022
Sleep 23.00-6.30
Calories 2,832 kcal I was too hungry.
Carbs- A piece of home-made cake from a colliage 311g fat 105g Protein 163g.
Rest day. Ooh, my whole body hurted.
15.03.2022
Sleep 22.45-6.30 It’s almost spring time and it’s too sunny in the morning.
Calories 2,400 kcal
Carbs 235g. fat 98g protein 148g
Gym workout
triple sets
1. lat pulldown 4x8x35kg
2. Arnold dumbbell press 4x5x(2x6kg)
3. leg press machine 4x8x75kg
4. plate loaded row machine one arm 2x8x30kg each side / with two hands 2x8x(2x20kg)
5. incline dumbbell bench press 4x8x(2x12,5kg)
6. russian kettlebbell swing 4x20x15kg
7. Bench Thoracic Spine Mobilization 2 sets with hands behind head/ 2 sets straight hands -ouch, this hurt a lot 
8. kettlebell squats + high pull 4x8x15kg
I have to brace my core better - too much breathing.
16.03.2022
Sleep 22.30-6.30
Calories 2,805 kcal
Carbs 229g Fat 131g Protein 174g
Rest day.
17.03.2022
Sleep 23,45-8.00
Calories 1,711 kcal
Carbs 145g fat 79g protein 94g
Gym workout
triple sets
1. pull ups neutral grip 4x5
2. dumbbell shoulder press 4x6x(2x6kg)
3. heel elevated goblet squats 4x8x20kg
4. low row 2 handles 4x8-10
5. seated chest press machine 4x8x37kg
6. landmine RDL 4x8 +30kg
18.03.2022
Sleep 22.00-6.00 But I woke up couple times.
Calories 1,885 kcal
carbs 141g fat 105g protein 93g
Rest day.
I was on an exam.
19.03.2022
Sleep 23.00-7.00 But I woke up couple times.
Calories 1,973 kcal
carbs 253 g fat 69g protein 71g
Gym workout
triple sets
1. full can 4x78x(2x3kg)
2. bench thoracic spine mobilization 4 sets
3. deadlift 4x5x67,5kg
4. lat pulldown 4x7x30kg
5. incline dumbbell bench press 4x6x(2x6kg)
6. plate squats 4x7x15kg
7. leg curls 4x5-6 x10kg
8. leg raises 4 sets
3 Likes
20.03.2022
Sleep 23.00-8.00 But I woke up couple times.
Calories 1,909 kcal
Carbs 147g fat 103g protein 102g
Gym workout
triple sets
1. one arm shoulder press 4x5x7kg each arm
2. low row 4x10x20kg
3. russian kettlebell swing 4x20x15kg
4. pull ups neutral grip 4x5
5. triceps push down 2x8x35kg 2x8x30kg
6. kettlebell RDL 4x8x(2x15kg)
7. leg extensions 4x7
8. lateral dumbbell raises one arm 4x8x5kg each side
My hometown sign
4 Likes
21.03.2022
Sleep 22.30-6.30 I was awake almost all nighy
Calories 2,806 kcal (a packege of tortila chips I was anxious and hungry)
Carbs 243g fat 137g protein 126g
Rest day.
I’m sick. I had a runny nose and sore throat and slept very bad. Maybe that’s why I slept badly the other day. it was just that the cold hadn’t fully manifested itself.
22.03.2022
Sleep 23.00-6.15
Calories 2,016 kcal
Carbs 150g. fat 74g protein 134g
Rest day.
Same sickness.
You can’t even imagine what nonsense I’m doing at work. I really work for a mentally ill person. I’m busy all day and I don’t have time to browse the forum. I haven’t watched my favorites here for a long time due to lack of time, which is sad.
Last friday i was at the job competition I was preparing for.Тhe position is assistant of a judge in the court. I am waiting for results this week to know if I will continue to the next interview.
I was very nervous and busy for a whole month and now I want to rest mentally.
23.03.2022
Sleep 22.45-6.15
Calories 2,259 kcal
Carbs 151g fat 127g protein 122g
Gym workout
triple sets
1. lat pulldown 4x7x42kg
2. heel elevated goblet squats 4x7x20kg
3. one arm shoulder press 4x5x7kg
4. lat pulldown with rope on crossover machine 4x8x60kg
5. leg press machine 4x8x70kg
6. incline dumbbell bench press 4x5x(2x15kg)
7. triceps push down with rope 4x8x20kg
8. kettlebell RDL 4x10x15kg
2 Likes
24.03.2022
Sleep 22.00-6.15
Calories 1,948 kcal
Carbs 158g fat 83g protein132g
Rest day.
Still sick.
I had a ticket to the theater (The Picture of Dorian Gray), but when I went, it turned out that the show was canceled because of a sick actress.
25.03.222
Sleep 22.00-6.00
Calories 2,548 kcal
Carbs 273g fat 82g protein 117g
Rest day.
Still sick, but better.
I went out for a beer with a friend.
26.03.2022
Sleep 23.30-7.30
Calories
Much much better.
Gym workout
triple sets
1. back squats 4x6x37,5kg
2. plate loaded high row machine unilateral 4x6x20kg each arm
3. dumbbell shoulder press 4x6x(2x6kg)
4. dumbbell RDL 4x7x(2x22,5kg)
5. plate high pull 4x7x15kg
6. lat pulldown with rope on crossover machine 4x8x60kg
7. T-spine mobility 3 sets REALLY helpfull
8. triceps push down 3x8x30kg
My new field of exploration
27.03.2022
Sleep 23.30-9.30 Well, clock change to Daylight saving time
Calories 2,147 kcal
Carbs 223g fat 81g protein 126g
Gym workout
triple sets
1. paused deadlift 4x5x57,5kg the game changer
2. pull ups reverse grip 4x5
3. lateral dumbbell raises 4x7x(2x5kg)
4. glute bridge 4x10 +20kg
5. low row two handles 4x8x20kg
6. leg raises 4 sets
7. dumbbell biceps curls 3x8x(2x7kg)
8. side step up 3 sets
28.03.2022
Sleep 23.00-6.50 I woke up once for WC.
Calories 3,005 kcal
Carbs 295g fat 137g protein 151g
I intentionally ate whole bag of tortilla chips and a package of cream cheese <3
Rest day.
My glutes hurted unbelievably.
29.03.2022
Sleep 23.30-6.50 I woke up once for WC, but I slept well.
Calories 2,016 kcal
Carbs 249g fat 44g protein160g
Gym workout
triple sets
1. heel elevated goblet squats 4x8x20kg
2. lat pulldown two handles 4x8x35kg
3. dumbbell shoulder press 4x6x(2x7kg)
4. kettlebell russian swings 4x20x15kg
5. full can 2x10x(2x2kg) 2x8x(2x8kg)
6. push ups special 4x5
7. ankle mobility exercises- dorsiflexion 3x5 each leg
8. Hip and ankle mobility exercises - goblet squat stretch 3x5x each side + 7kg
So nice feeling 
1 Like
30.03.2022
Sleep 21.30-6.50 I woke up once for WC and I slep great but I feel I needed at least 30 min more.
Calories 2,255 kcal
Carbs 218g fat 89g protein 155g
Rest day.
31.03.2022
Sleep 22.30-6.50 But I woke up and stayed awake for an hour may be
Calories 2,139 kcal
Carbs 242 g fat 55g protein 159g
Gym workout
triple sets
1. pull ups neutral grip 6-6-505
2. dumbbell shoulder press 4x6x(2x7kg)
3. landmine goblet squats 4x8 + 30kg
4. dumbbell flyes 4x7x(2x7kg)
5. T-spine mobility 4x5 isometric, hands behind the head
6. dumbbell RDL 4x8x(2x20kg)
7. leg extensions 4 sets
8. BW calf raises and stretching 4 sets
2 Likes
01.04.2022
Sleep 23.00-6.30
Calories 2,307kcal
Carbs 180g fat 119g protein 119g
Rest day.
02.04.2022
Sleep 23.00-7.30
Calories
Gym workout
triple sets
1. lat pulldown 4x7x42kg
2. incline dumbbell bench press
3. back squats 4x5x37,5kg
4. low row two handles 4x8x10kg
5. dumbbell shoulder press 4x6x(2x6kg)
6. landmine RDL 4x8 +30kg
7. side step up (like corrective exercise) 4 sets
8. calf stretching and raises 4 sets
I elevated my heels by those rubber pads. They are soft and thin, but good enough to improve my squat dept. Even the thinnest plate is too elevated and compromises my form.
I found my ancle mobility is normal , even good enough, but my hip mobility is the problem here.
03.04.2022
Sleep 21.30-7.30 I woke up onve but I slept great
Calories 2,611 kcal
Carbs 193g fat 136g protein 152g
Gym workout
triple sets
1. paused deadlift 4x5x62,kg
2. lat pulldown reverse grip 4x5x42kg
3. lateral dumbbell raises 4x8x(2x5kg)
4. leg press machine 4x8x70kg
5. triceps bench press neutral grip 4x8x25kg
6. full can 4x8x(2x3 kg)
7. biceps curls rotating handle 4x8x15kg
8. assisted hip airplane 4x5 each side
9. T-spine mobility 2 set standing 2 sets kneeling
1 Like
04.04.2022
Sleep 23.00-6.15 I woke up for WC early in the morning and I couldn’t fall asleep again because I was waiting for the alarm.
Calories 3,029 kcal
Carbs 235g fat 155g protein 154g
Rest day.
05.04.2022
Sleep 22.30-6.15 Same sh*t.
Calories 2,069 kcal
Carbs 219g fat 69g protein 124g
Gym workout
triple sets
1. pull ups neutral grip 4x5
2. back squats 4x5x42,5kg
3. one arm shoulder press 4x5x8kg each side
4. lat pulldown 4x8x35kg
5. incline bench flyes 4x8-10 x(2x7kg)
6. goblet plate squats 4x7x20kg
7. hip airplane 4x5 each leg- disaster
8. pec stretch with a stick on the floor 4 sets
06.04.2022
Sleep 21.30-6.30 I slept bad - I felt great last week and I suddenly had a terrible cold.
Calories 2,311 kcal
Carbs 201g fat 106g protein 121g
Rest day.
07.04.2022
Sleep 22.30-6.30 I woke up couple of times.
I have a terrible runny nose, I have a feeling that my brain is full of snot
Calories 2,212 kcal
Carbs 199g fat 95g protein 136g
Gym workout
triple sets
1. lat pulldown 4x8x35kg
2. landmine squats 4x8 +30kg
3. dumbbell shoulder press 4x6x(2x6kg)
4. biceps curls 4x8x15kg rotating handles
5. leg press machine 4x8x65kg
6. seated chest press 4x8x27kg
7. leg extensions 4x8
8. leg raises on roman chair isometric hold 4 sets
08.04.2022
Sleep 22.30-6.30 Same. Terrible,
Calories 2,323 kca
Carbs 190g fat 115g protein 129g
Rest day.
09.04.2022
Sleep 22.30-7.30 I woke up in the middle of the night sniffing, snoring and gagging. And I stayed awake for an hour may be.
That is my whole week.
Calories 2,382 kcal
Carbs 238g fat 93g protein 133g
Gym workout
triple sets
1. ankle mobility for dorsiflexion kneeling 2 sets
2. ankle mobility for dorsiflexion with elastic band 2 sets
3. calf stretching 2 sets
4. paused deadlift 4x5x57,5kg
5. one arm shoulder press 4x5x7kg each
6. lat pulldown reverse grip 4x8x35kg
7. leg press machine 4x8x70kg
8. triceps push down 4 sets
9. lat pulldown with rope 2x8 low row with cable 2x8 (the other machine was occupied)
===============================
I guess that my diary is no longer very interesting because I dropped the big weights. I have been training more functionally for two years now. At least I hope so. I still have a long way to go.
Still, I’m a little sad to see how good I was on benching
5 Likes
10.04.2022
Sleep 23.00-7.45 Same, I woke up once.
Calories 1,832 kcal
Carbs 115g fat 105g protein 100g
Gym workout
triple sets
1. ankle mobility for dorsiflexion standing 2 sets
2. ankle mobility for dorsiflexion with elastic band 2 sets
3. heel elevated goblet squats 4x8x20kg
4. pull ups reverse grip 4x5
5. lateral dumbbell raises 4x8x(2x5kg)
6. dumbbell RDL 4x8x(2x20kg)
7. low row 4x10x20kg
8. dumbbell flyes 4x8x(2x7kg)
11.04.2022
Sleep 22.30-6.30
I finally started sleeping normally. for the first time in a week, I didn’t have a runny nose at night. My body surprised me and the runny nose moved in the morning 
Calories 2,159 kcal
Carbs 237g fat 65g protein 149g
Rest day.
12.04.2022
Sleep 23.15-6.30 I woke up once fow WC.
Calories 2,714 kcal
Carbs 234g fat 111g protein 177g
Gym workout
triple sets
1. lat pulldown 4x8x42kg
2. landmine squats 4x8 +25kg
3. dumbbell shoulder press 4x8x(2x6kg)
4. leg press machine 4x8x70kg
5. pec deck machine 4x10
6. dumbbell biceps curls 4x5x(2x8kg)
7. leg extensions 4x8
8. lateral plate raises 4x8x(2x5kg)
9. ankle mobility for dorsiflexion 4 sets
10. full can 4x8x(2x3kg)
1 Like
