10.06.2022
Sleep 22,30-6.45
Calories 1,803kcal
carbs 169g fat 63g protein 136g
Rest day.
11.06.2022
Sleep 22,00-7.00 But I woke up couple times. I just turn to the other side and fall asleep after a while
Calories 2,013 kcal
Carbs 142g fat 97g protein 136g
Rest day.
12.06.2022
Sleep 22,30-7,30 I woke uп once or twicе.
Calories 2,082 kcal
Carbs 244g fat 82g protein 97g
Gym workout
triple sets
1. plate loaded upper chest press machine (one arm)4x8x(2x12,5kg)
2. plate loaded high row machine 4x8x(2x12,5kg)
3. heel elevated goblet squats 4x8x20kg
4. dumbbell shoulder press 4x6-8x(2x7kg)
5. low row 4x8x35kg
6. leg press machine 4x8x70kg
7. bulgarian split squats 4x8 each leg
8. triceps puh down 4x8
9. leg and pelvic raises 4x6
Office time
1 Like
13.06.2022
Sleep 22.30-6.30
Calories 1,997kcal
Carbs 193g fat 67g protein 149g
Rest day.
14.06.2022
Sleep 22.45-6.30 I woke up couple times. I had stomach issues this night.
Calories 2,180kcal
Carbs 280g fat 52gg protein 140g
I ate too many cherries, may I will meet the toilet again 
I was shocked that the cherries are so expensive in Europe. It’s the season here and it’s about one euro per kg. But they are really perishable , just 1-2 days.
Gym workout
triple sets
1. lat pulldown reverse grip 4x8x42kg
2. paused bench press 4x6x37,5kg
3. RDL 4x8x47,5kg
4. one leg glute bridge on bench 4x8 each leg + 8 two legs
5. kettlebell goblet squats- (holding for the handle in front of the chest) 4x10x16kg
6. low row 4x8x25kg
7. lateral dumbbell raises 4x10x(2x5kg)
8. calf stretching and raises 4 sets
3 Likes
15.06.2022
Sleep 22.30-6.30
Calories 2,096 kcal
carbs 266g fat 62g protein 117g
I feel more and more hungry the closer my perioda gets. But I still want to keep calories as low as possible for as long as possible
Gym workout
triple sets
1. back squats 4x5x42,5kg
2. lat pulldown 4x10x35kg
3. dumbbell shoulder press 4x6x(2x7kg)
4. dumbbell RDL 4x8x(2x20kg)
5. lying dumbbell triceps extensions 4x7x(2x7kg)
6. biceps curls 4x8x(2x7kg)
7. dumbbells squats 4x8x(2x10kg)
8. full can 4x10x(2x3kg)
I arranged to go on a business trip in 2 days. So for the next two days I’m not going to work for the idiot, I’m going to a seminar. 
===============
Paused deadlift with very poor quality of filming.
3 Likes
16.06.2022
Sleep 22.00-6.15 may be.
I got up before the alarm. I traveled to the capital to participate in this training, which I mentioned. 2,5 hours in an intercity bus, then subway (metro) and a bus- all this for less than 200 km. We have very poor transport sistem.
Calories 1,895 kcal
carbs 169g fat 66g protein 138g
Rest day. After the meeting I went for a city walk. Finally I did over 10 000 steps.
17.06.2022
Sleep 22.00-5.30 I was in a hotel room. Nice and comfy, but still not as usual. I woke up so fresh.
Calories 2,228 kcal
Carns 240g fat 75g protein 139g
Rest day. But I went for a walk before and after the class so again I did 8 km.
And I took many photos of this nice mountain town.
The weather was cool and slightly cloudy, but I got a sunburn on my face and shoulders
18.06.2022
Sleep 22.00-6.30 I’ve scrolled down through FB for awhile than fell asleep again.
7.15-9.00 It was a bad sleep, I felt anxious. I could sleep more but a friend of mine called me on the phone.
Calories
Gym workout
triple sets
1. lat pulldown narrow grip 4x10x35kg
2. dumbbell shoulder press 4x8x(2x7kg)
3. deadlift 4x5x67,5kg
4. low row 4x8x25kg
5. triceps push down 4x8x35kg
6. leg press machine 4x8x70kg
7. BW leg extension assisted 4x4
8. T-spine mobility 4 sets
9. ankle mobility with added weight on the knee 4 sets
My corrective exercise.
The text says:
It’s never too late to start working on your weaknesses. Even after 15 years in the gym and after thousands of repeats that “I’m so fine”.
You are NOT well. Come on!"
3 Likes
19.06.2022
Sleep 23.45-7.30 I couldn’t sleep at all last night. But I was not feeling well in the morning.
Calories 2,142kcal
Carbs 199g fat 78g carbs 158g
Gym workout
triple sets
1. lat pulldown neutral grip 4x8x35kg
2. incline dumbbell bench press 4x10x(2x12,5kg)
3. heel elevated goblet squat 4x8x20kg
4. lat pulldown with rope on crossover machine 4x8x60kg
5. overhead press neutral grip 4x8x15kg
6. dumbbell RDL 4x8x(2x22,5kg)
7. biceps curls rotating handles 4x8x15kg
8. triceps push down with rope 4x8x25kg
9. calf stretching and raises 4 sets
I had a muscle soreness in the early morning even on my stomach, I guess from deadlift. And my quadriceps just burned because of this. I use less and less asistance every time.
3 Likes
20.06.2022
Sleep 23.30-6.30
Calories 2,125kcal
Carbs 206g fat 71g protein 160g
Rest day.
21.06.2022
Sleep 22.30-6.45
Calories 3,515 kcal
Carbs 280g fat 143g protein 234g
I was so hungry all day. I was invited to visit a friend, but we postponed it for a while. So I ate twice and a lot 
Rest day. At home:
Pull ups 4x5
Pull ups reverse grip 4x5
22.06.2022
Sleep 23.30-6.30 Awfull.
Calories 2,548 kcal
Carbs 285g fat 93g protein 152g
I’m still hungry. I ate whole and good food but a bit more than it should be.
Gym workout
triple sets
1. lat pulldown narrow grip 4x8x35kg
2. plate loaded chest press machine 4x8x(2x15kg)
3. russian swing 4x20x15kg
4. plate loaded high row machine 2x8x(2x15kg) lat pulldown reverse grip 2x8
5. paused kettlebell goblet squats 4x10x15kg
6. full can 4x8-10x(2x3kg)
7. kettlebell squats+high pull 4x10x15kg
8. overhead triceps extensions with a plate 4x8x10kg
9. ankle mobility with weight in the knee 4 sets
1 Like
22.06.2022
Sleep 22.30-6.30 Those seaguls sries are INSANE! I woke up couple times. I should search for anti noise ear buds
Calories 3,778kcal
Carbs 467g fat 132g protein 206g
Gym workout
triple sets
1. pull ups neutral grip 4x6 with alternate leg raises
2. RDL 4x8x47,5kg
3. dumbbell shoulder press 4x5x(2x8kg)
4. leg press machine 4x8x70kg
5. calf stretching and raises 4 sets
6. leg curls 4x5x10kg
7. biceps curls 4x8x14kg EZ bar
8. triceps push down 4x8
9. knee hug ab excercise 4x6
24.06.2022
Sleep 22.30-6.30
Calories 2,087kcal
Carbs 217g fat 66g protein 144g
Rest day.
25.06.2022
Sleep 22.30-6.45 Finally I got silicon ear buds.
Calories
Gym workout
triple sets
1. pull ups reverse grip 4x6
2. back squats 4x5x42,5kg
3. incline dumbbell bench press 4x10x(2x12,5kg)
4. low row 4x8x25kg
5. lateral dumbbell raises 4x8(2x5kg)
6. dumbbell RDL 4x8x(2x22,5kg)
7. lying dumbbell triceps extensions 4x6x(2x6kg)
8. calf stretching and raises 4 sets
9. isometric leg raise on roman chair 4 sets
26.06.2022
Sleep 23.30-7.30
Calories
Gym workout
triple sets
1. lat pulldown 4x8x35kg
2. dumbbell shoulder press 4x8x(2x7kg)
3. kettlebell goblet squats (holdin fot the handle) 4x10x15kg
4. leg press machine 4x8x60kg
5. leg extensions 4 sets
6. face pull (long ropes) 4 sets
7. t-spine mobility on a bench 4 sets
8. hip mobility (90/90 Transitions Drill) 4 sets
9. side plank 4 sets each side
My legs hurt horribly today because of the romanian deadlift. So cool
Not perfect line but without a mirror I don;t know where to place my head.
3 Likes
27.06.2022
Sleep 22.00-6.00 And I woke up couple times. The problem is not the noise, obviously I’m nervous. and it’s too light outside till 22.00.
Calories 2,160kcal
Carbs 178g fat 81g protein 159g
Gym workout
triple sets
1. lat pulldown narrow grip 4x8x35kg
2. deadlift 4x5x62,5kg
3. seated chest press 4x8x37kg
4. plate loaded seated row machine 4x8x(2x20kg)
5. dumbbell biceps curls 4x8x(2x7kg)
6. overhead press nautral grip 4x5x15kg
7. leg curls 4x8x5kg
8. abductor machine 4 sets
the most overrated exercise
1 Like
28.06.2022
Sleep 22.30-6.00
Calories 2,008kcal
Cabrs 165g fat 86g protein 142g
Rest day.
29.06.2022
Sleep 23.00-6.00 but Why?!! I want to sleep more.
Calories 2,308 kcal
Carbs 285f fat 93g protein 86g
Rest day.
I am on vacation. I walk a lot, at least 10 000 feet e day which is double than normal for me. I will go to the gym 2 time more this week. Just a small walk here.
5 Likes
30.06.2022
Sleep 23.00-6.00
Calories 2,454 kcal
Carbs 259g fat 90g protein 157g
Rest day. Well, I walked almost 15 km -way more than normal for me, my butt and legs got muscle soreness.
01.07.2022
Sleep 23.00-8.00 Finally, I 'm feeling good.
Calories
Gym workout
triple sets
1. pull ups neutral grip 4x7
2. dumbbell shoulder press 4x8x(2x7kg)
3. goblet squts 4x8x20kg
4. low row 4x8x30kg
5. incline dumbbell bench press 4x8x(2x15kg)
6. dumbbell RDL 4x8x(2x20kg)
7. triceps push down 4x8
8. lat pulldown reerse grip 4x8
9. lateral dumbbell raise 4x8x(2x5kg)
10. leg extensions 3x8
11. leg curls 4x8
I felt so strong and I felt everything so light in my hands.
2 Likes
02.07.2022
Sleep 23.00-7.30
Calories 2,903 kcal carbs 240g fat 138g protein 180g
Yep, I ate well
Rest day.
03.07.2022
Sleep 23.45-6.15
Calories 1,932 kcal Carbs 190g fat 90g protein 91g
Rest day. Back to home.
04.07.2022
Sleep 22.45-6.15
Calories 1,618 kcal
Carbs 138g fat 78g protein 96g
Gym workout
triple sets
1. pull ups neutral grip 4x6
2. dumbbell shoulder press 4x8x(2x7kg)
3. RDL 4x8x47,5kg
4. lat pulldown neutral grip 4x8x40kg
5. incline dumbbell bench press neutral grip 4x8x(2x15kg)
8. goblet front foot elevated reverse lunges 4x8x10kg each leg
9. low row 4x8x30kg
10. triceps push down with rope 4x8x25kg
11. calf stretching and raises 4 sets
========================
I went to train in а small but such a lovely gym on my vacation. Several men and boys were training in the gym. The bartender /manager was gone. I trained for almost an hour and he didn’t show up. And I didn’t have any change in cash. So the gym fellas decided they would treat me .and my workout was free. <3
2 Likes
05.07.2022
Sleep 22.30-6.30
Calories 1,959 kcal
Carbs 182g fat 89g protein 111g
Rest day.
Some photos of bulgarian nature. Mountains and woods.
3 Likes
06.07.2022
Sleep 23.30-6.30 Not enough for me.
Calories 2,144kcal
Carbs 258g fat 69g protein 134g
Gym workout
triple sets
1. lat pulldown reverse grip 4x8x45kg
2. dumbbell shoulder press 4x8x(2x7kg)
3. back squats 4x5x42,5kg
4. lat pulldown two handles 2x8x35kg 2x8x30kg
5. lateral raises with plates 4x8x(2x5kg)
6. dumbbell RDL 4x8x(2x22,5kg)
7. knee hugs 4x8
8. cable squats 4x8x60kg
Some churches and chapels in Velingrad
Uploading: IMG_20220630_102804.jpg…
2 Likes
07.07.2022
Sleep 21.00-6.30 O, yeeh!
Calories 2,735kcal
Cabrs 299g fat 102g protein 166g I was so hungry.
Gym workout
triple sets
1. lat pulldown reverse grip 4x8x40kg
2. paused bench press 4x6x37,5kg
3. front foot elevated split squats 4x7x10kg
4. leg press machine 4x8x60kg
5. biceps curls + overgead press + overheaf triceps extensions 4x7x10kg plate
6. hip mobility (90/90 Transitions and get ups 4 sets
9. side plank 4 sets each side
1 Like
08.07.2022
Sleep 22.30-6.30
Calories 2,064 kcal
Cabrs 220g fat 76g protein 124g
I eat so much fruits and veggies this week -almost 2 kilos every day, my stomach is so boated.
Rest day. My legs, my arms,everythig hurted like hell.
09.07.2022
Sleep 23.30-8.00
Calories 2,014 kcal
Carbs 208g fat 69g protein 144g
Gym workout
triple sets
1. lat pulldown neutral grip 4x10x35kg
2. one arm shoulder press 4x7x7kg
3. single leg RDL 4x8x15kg each leg
4. bent over row torso paralel to floor 4x8x20kg
5. lateral to overhead dumbbell raises 4x8x(2x3kg)
6. dumbbell goblet squats 4x8x20kg
7. biceps curls rotating jandles 4x6x15kg
8. triceps push down with rope 4x10x20kg
9. asisted BW leg extensions 4x4
I felt great. Mobility work is a real deal, I’ve never felt my body so alive and steady.
1 Like
10.07.2022
Sleep 22.00-7.00
Calories 2,075 kcal
Carbs 224g fat 79g protein 121g
Gym workout
triple sets
1. pullups reverse grip 4x5
2. alternating dumbbell bench press 4x12x(2x12kg) 6 reps per arm
3. leg press machine 4x8x70kg
4. low row rverse grip 4x8x30kg
5. leg extensions narrow stance 4x10
6. hanging knee raises 4x8
7. 90/90 - 2 sets transition 2 sets leaning side to side
8. calf stretching and raises 3 sets
5 full body workouts this week.
I’m feeling fine, just immense muscle soreness in my hamstrings and less painfull everywhere
The squeaky voice is mine
2 Likes
11.07.2022
Sleep 22.30-6.30
Calories 2,268 kcal
Carbs 209g fat 91g protein 160g
Gym workout
triple sets
1. lat pulldown режерсе grip 4x10x35kg
2. dumbbell shoulder press 4x8x(2x7kg)
3. deadlift 4x5x62,5kg
4. leg curl 4x5x10kg
5. single leg extensions 4x8
6. high pull with a plate 4x8x15kg
7. triceps push down with rope 4x10x20kg
8. lat pulldown with rope 4x10x10kg
9. lateral cable raising 4x8x5kg each hand
1 Like
12.07.2022
Sleep 22.30.6.30
Calories almost 4000 kcal
Carbs 226g fat 195g protein 264g
After work I was invited to a birthday party for my colleague. She is the head of a department and is turning 60. But it wasn’t the most fun. My imbecile boss was present and we were all minding what we were talking about all evening. I ate more than well and I have no regrets.
Rest day.
13.07.2022
Sleep 00.00-7.00 I felt fine.
Calories 2,173kcal
Carbs 267g fat 61g protein 156g
Gym workout
triple sets
1. lat pulldown neutral grip 4x8x35kg
2. dumbbell shoulder press 4x6x(2x8kg)
3. DB Goblet Tall Kneeling to Stand 4x10-12 x15kg
4. low row two handles 4x10x20kg
5. lateral to front dumbbell raises 4x8x(2x4kg)
6. single leg RDL 4x8x15kg each leg
7. hanging knee raises 4x8
8. full can 4x10x(2x4kg)
1 Like
