14.07.2022
Sleep 22.00-6.30
Calories 2,317 kcal
Carbs 296g fat 65g protein 158g
Gym workout
triple sets
1. hip mobility - kneeling side lunge 3x10 each side
2. ankle mobility -added weight on knee 3 sets
3. lat pulldown 4x8x35kg
4. bench press shoulder wide grip 4x5x37,5kg
5. dumbbell RDL 4x8x(2x22,5kg)
6. leg press machine 4x8x70kg
7. triceps overhead press 4x8x10kg
8. biceps curls + overhead press rotating handles 4x8x10kg
Yep, I usualy dress like a homeless person in the gym. 
But this exercise torn apart my quads, I’m very happy that I’ve started doing it.
1 Like
15.07.2022
Sleep 22.30-6.30
Calories 2,741kcal
carbs 271g fat 111g protein 158g
Rest day.
My legs and glutes hurted so much. Again.
16.07.2022
Sleep 00.00-6.00
Calories 2,127kcal
Carbs 209g fat 91g protein 129g
Gym workout
triple sets
1. L-sit pull ups neutral grip 4x5 
2. dumbbell shoulder press 4x8x(2x7kg)
3. kelltlebell russion swing 4x20x15kg
4. lat pulldown reverse grip 4x8x42kg
5. lateral plate raises 4x8x(2x5kg)
6. kettlebell goblet tall kneeling to stand 4x10-12 x15kg
7. 90/90 leaning side to side
8. T-spine mobility hands behind the head 4sets
17.07.2022
Sleep 22.00-7.00
Calories 1,950 kcal
Carbs 217g fat 66g protein 121g
Gym workout
triple setsrep
1. lat pulldown neutral grup 4x10x35kg
2. incline DB bench press alternating 4x12x(2x12,5kg) 6 reps each arm
3. leg press machine 4x8x70kg
4. lat pulldown reverse grip kneeling in front of the machine 4x8x35kg
5. kettlebell squats + high pull 4x10x15kg
6. triceps push down 4x10
7. around the world 4x10x(2x2,5kg)
8. knee hugs 4x8
9. calf stretchin and raises 4 sets
Far from perfect, but I will try harder.
1 Like
18.07.2022
Sleep 22.30-6.30 It’s strange
Calories 2,563kcal
Carbs 244g fat 95g protein 157g
Rest day.
19.07.2022
Sleep 22.15-6.15
Calories 3,014 kcal
Carbs 315g fat 100g protein 187g
I slept so bad, I woke up a dozen times and I was so hungry, pre-menstrual syndrom at it’s best. Luckly it’s temporary.
Gym workout
triple sets
1. lat pulldown neutral grip 4x10x45kg
2. overhead press 4x8x15kg
3. RDL 4x8x52,5kg
4. low row 4x10x25kg
5. lateral dumbbell raises 4x8x(2x5kg)
6. kettlebell goblet squats 4x10x15kg
7. leg curls 4x5x10kg drop set 4x5x5kg
8. hanging leg raises 4x8
2 Likes
20.07.2022
Sleep 23.00-6.30 Better.
Calories 1,917 kcal
Carbs 151g fat 77g protein 136g
Half a workout - I pretended to be an instructor of a friend of mine.
1. lat pulldown reverse grip 4x10x40kg
2. dumbbell shoulder press 4x10x(2x7kg)
3. dumbbell goblet squats 4x8-10 x22,5kg
21.07.2022
Sleep 22.00-6.30 Already fine sleep.
Calories 2,264 kcal
Carbs 268g fat 72g protein 148g
Gym workout
triple sets
1. lat pulldown neutral grip 4x5x50kg
2. bench press shoulder wide grip 4x5x37,5kg
3. dumbbell RDL 4x8x(2x22,5kg)
4. hip trusts 4x5x47,5kg
5. around the world for shoulders 4x10x(2x3kg)
6. triceps push down 4x10x35kg
7. 90/90- just long isometric hold- I felt so much pain in my hips joints
8. hip mobility - kneeling side lunge 1 sets
4 Likes
22.07.2022
Sleep 22.15-6.30 I got up without the alarm but I woke up couple time at night.
Calories 2,055 kcal
Carbs 202g fat 66g calories 141g
Rest day.
23.07.2022
Sleep 22.15-7.15
Again I woke up 5-6 times. I have some mild pain in my left ear and I think the earplugs worsen the problem. They are so helfpfull with the noise but they get sweaty and unconfortable for the whole night. Pfff…
Calories
Gym workout
triple sets
1. pull ups neutral grip 4x5
2. dumbbell shoulder press 4x8x(2x8kg)
3. kettlebell goblet tall kneeling to stand 4x10x15kg
4. cable row 4x10
5. kettlebell upright row 4x8x15kg
6. bulgarian split squats 4x8x15kg each leg
7. lateral cable raising 4x10 each arm
8. single leg hiptrusts 4x8 each leg
9. partial kettlebell RDL 4x12x15kg
I so much love hiking, but I don’t have the time … and enough money to travel …
1 Like
24.07.2022
Sleep 22.00-6.30
Calories 3,160kcal
Carbs 354g fat 109g protein 198g
Rest day.
My glutes hurted … I have no words to describe it. I barely walked
I stayed at home all day, cooking, cleaning, eating… I was extremely hot outside and I prefered to relax with the last season of Star trek 
25.07.2022
Sleep 22.00-6.15 may be.
Calories
Gym workout
triple sets
1. lat pulldown reverse grip 4x6x50kg
2.seated dumbbell shoulder press 4x8x(2x8kg)
3. deadlift 4x5x70kg
4. low row reverse grip 4x8-10x30kg
5. seated chest press machine 4x8x37kg
6. kettlebell goblet squat (holding for the handle) 4x10x15kg
7. 90/90 leaning side for glute stretch 2x10
8. 90/90 2x10 each leg lift the hip
9. hip flexor stretch -long lunge
Deadly for glutes
2 Likes
26.07.2022
Sleep 22.00-6.45 fine
Calories 2,195kcal
Carbs 194g fat 68g protein 125g
Rest day.
On Monday, I was given a tetanus vaccine, one of those that are given every 10 years according to schedule. The first day everything was fine, but yesterday I got a terrible pain in my shoulder. I could hardly sleep. It’s still painfull but I took an analgetic.
27.07.2022
Sleep 23.45-6.15 Really bad.
Calories
Gym workout
triple sets
1. lat pulldown reverse grip 4x7x50kg
2. one arm shoulder press 4x7x8kg each arm
3. leg press machine 4x10x70kg
4. plate loaded high row machine neutral grip 4x8x(2x15kg)
5. plate loaded seated chest press machine 4x8x(2x15kg)
6. potato sack squats 4x10x32kg
7. leg extensions 4x8
8. leg curls 4x8x10kg
9. triceps push down 4x10x30kg
My shoulder still hurted but it was a little better.
1 Like
28.07.2022
Sleep 22.30-6.30
Calories 2,075кцал
Carbs 215g fat 74g protein 142g
Rest day.
I went on a little excursion. I prefer to take long weekends more often than one big vacation.
The place for morning coffee
29.09.2022
Sleep 23.30-6.30
Calories 2,523 kcal
Carbs 294g fat 96g protein 120g Too much fruits.
Rest day. I walked too much, my legs hurt.
Nature… And a small monastery on the hill
3 Likes
30.07.2022
Sleep 23.00-7.45 I woke up once.
Calories 2,357kckal
Carbs 271g fat 71g protein 157g
Rest day.
Street “workout”
pullups 2x5 on rings
2x5 reverse grip
I passed by a street workout spot in the evening and desided to do something
I was so exhausted - I walked couple hours in the heat. It was extremely hot these days.
The tendons in my legs hurt a lot in the morning after so much incline walking.
31.07.2022
Sleep 23.30-8.00 I woke up once from some noises and stayed awake for awhile. Finnaly I put my earbuds and I was fine.
Calories
Street workout
1. pull ups 2x5 on rings 4x5x reverse grip
2. push ups narrow grip 6x10
3. hang knee raises 6x10
3 Likes
01.08.2022
Sleep 22.30-7.15
Calories 1,726kcal
Carbs 180g fat 69g protein 91g
I had excruciating muscle soreness in my back from the pull-ups. What to do - this is my body. I have been training continuously for 15 years and every time I get muscle fever. This time, I had rested for three whole days, and a few pull-ups just blew me away. My lats hurt even when I breathed.
Gym workout
triple sets
1. lat pulldown 4x10x35kg
2. dumbbell shoulder press 4x10x(2x7kg)
3. russion swing 30x15kg - 10 left hand 10 right hand 10 two hands
4. low row 4x8x30kg
5. incline bench flyes 4x8x(2x7kg)
6. kettlebell goblet squats 4x10x15kg
Then I stayed another hour to coach a friend of mine.
I felt a little better but I always train with muscle fever anyway
02.08.2022
Sleep 21.00-7.00 I woke up in the early morning for awhile.
Calories 2,188 kcal
Cabrs 226g fat 73g fat 157g
Rest day.
Back on track. Work, shopping in Lidl, cooking, cleaning, etc.
03.08.2022
Sleep 23.30-7.00 But I woke up earlier
Calories 2,266kcal
Carbs 215g fat 87g fat 155g
Gym workout
triple sets
1. pull ups neutral grip 4x8
2. dumbbell goblet squats 4x8x22,5kg
3. dumbbell shoulder press 4x8x(2x8kg)
4. lat pulldown narrow grip 4x10x42kg
5. kettlebell upright row 4x8x15kg
6. RDL 4x7x67,5kg 
I felt so strong. And I played a coach again.
2 Likes
04.08.2022
Sleep 23.00- 6.30
Calories 2,098kcal
Carbs 224g fat 61g protein 184g
Rest day.
05.08.2022
Sleep 22.30-6.15
Calories 2,173kcal
carbs 265g fat 56g protein 180g
Gym workout
triple sets
1. lat pulldown wide neutral grip 4x7x45kg
2. dumbbell shoulder press 4x8x(2x9kg)
3. back squats 4x5x42,5kg
4. incline dumbbell bench press 4x8x(2x15kg)
5. russian swing 30x15kg (10 left arm, 10 right arm, 10 with two arms)
6. one arm kettlebell row 4x10x15kg
7. triceps push down 4x10
8. T-spine mobility 4 sets
06.08.2022
Sleep 22.30-7.30
Calories 1,779kcal
Carbs 169g fat 83g protein 98g
Rest day. A simple walk 5 km. in the park.
07.08.2022
Sleep 23.30-6.15 But I slept very bad.
Calories 1,885 kcal
Carbs 168g fat 95g protein 106g
No workout, but a real mountain trekking, almost 20 km and 6 hours walking. <3
1 Like
08.08.2022
Sleep 22.30-6.30
Calories2,632kcal
carbs 237g fat 118g protein 167g
Gym workout
triple sets
1. pull ups neutral grip 8-8-6-6
2. back squats 4x5x42,5kg
3. dumbbell shoulder press 4x7x(2x9kg)
4. lat pulldown 4x8x50kg
5. kettlebell squats + high pull 4x12x15kg
6. dumbbell biceps curls 4x6x(2x9kg)
7. hang knee raises 4x8-10
8. hip mobility- 90/90 leaning side to side 2 sets
9. hip mobility -90/90 lifting the back leg 2 sets
10. extended side angle pose 2 sets
I have a nice muscle soreness in my legs. Really nice
3 Likes
09.08.2022
Sleep 23.30-6.30
I don’t feel sleepy at night, and I’m sleepy all day after :(.
Calories 2,487kcal
carbs 307g fat 84g protein 141g
Rest day.
10.08.2022
Sleep 23.30-06.30
Same. I removed the alarm a month ago. I wake up on my own.
Calories 2,619kcal
carbs 296g fat 103g protein 144g
Gym workout
triple sets
1. lat pulldown neutral grip 2x8x45kg 2x8x40kg
2. incline dumbbell bench press alternating 4x7x(2x15kg)
3. deadlift 4x5x67,5kg
4. leg press machine 4x8x80kg
5. leg curls 4x8x10kg
6. dumbbell shoulder press 6x(2x9kg) 7x(2x8kg) 8x(2x7kg) and I forgot the 4-th set
7. calf stretcing and raises 3 sets
8. kneeling side lunge 3 sets
9. extended side angle pose 3 sets
1 Like
11.08.2022
Sleep22.30-6.30
Calories 2,238kcal
carbs 260g fat 72g protein 150g
I had to edit the calories for the last three days. Well, I forgot to write down my breakfast. And I wondered why the calories were so low.
Gym workout
triple sets
1. pull ups neutral grip 4x5
2. overhead press neutral grip 4x8x15kg
3. hip trusts 4s8s47,5kg
4. low row 4x8
5. biceps curls neutral grip 4x6x20kg
6. hip trusts 4x8x47,5kg
I will train tomorrow again.
I will be a coach for two more months. At the end of September, my friend is moving abroad. She is a soldier and she is so executive. I have no words, I’m just amazed at how quickly she learns and how much she listens without complaining. And I immediately threw her in the deep end with supersets and basic exercises.
3 Likes
12.08.2022
Sleep 22.30-6.30
Calories. 3,030kcal
carbs 337g fat 111g protein 170g
Rest day.
13.08.2022
Sleep 23.00- 8.30
Calories 2,666kcal
cabrs 271g fat 119g proten 130g
Gym workout
triple sets
1. ankle mobility with added wejght on the knee 2 sets
2. ankle and hip mobility 2 sets
3. pull ups neutral grip with knee raises 4x8
4. dumbbell shoulde press 4x8x(2x7kg)
5. back squats 4x5x47,5kg
6. pushdown with ropes (on knees) 4x8x35kg on crossover machine
7. seated chest press machine 4x8x42kg
8. cable squats 4x10x60kg on crossover machine
9. single leg extensions 4x8 each leg
14.08.2022
Sleep 23.30-7.45
Calories 2,676kcal
Carbs 238g fat 96g protein 145g
Just 100 g crunchy muesli with chocolate & hazelnut and 500 kcal above the balance 
Mobility and corrective work today
Gym workout
triple sets
1, bulgarian squats 4x6 +10kg
2. plate loaded seated chest press machine 4x10x(2x15kg)
3. lat pulldown narrow reverse grip 4x8x40kg
4. side squats 4x6-8
5. full can 4x8-10x(2x4kg)
6. one arm pulldown on crossover machine full ROM 4x8-10
7. one arm cable lateral raises - straight arm 4x10
8. extreme elevated reverse lunges 4x8
9. hanging knee rises 4x8
My legs are burning
1 Like
