15.08.2022
Sleep 22.30-7.00
Calories 2,748kcal
carbs 345g fat 94g protein 160g
Today is a great Orthodox church holiday - Dormition of the Holy Virgin. All women with the name Maria have a name day. A colleague had brought homemade cakes, sweet and buttery, I am an atheist but I ate them, of course 
At least I saved some candy for the week ahead.
Gym workout
triple sets
1. lat pulldown reverse grip 4x10x50kg
2. kettlebell upright row 4x8x15kg
3. russian swing 4x35x15kg (10 left hand, 10 right hand 15 two hands)
4. low row 4x8
5. incline dumbbell bench press 4x10x(2x15kg)
6. knee raises on roman chair 4x15
My quads hurt so much because of yesterday’s training, I feel like knives are being driven into my thighs on every step!!!
1 Like
16.08.2022
Sleep 23.00-6.30
Calories 2,284kcal
carbs 259g fat 91g protein 126g
Rest day.
17.08.2022
Sleep 23.30-7.00
I woke up once every night to go to the WC at 4-5 AM may be. I drink water and put my ear buds on and go back to sleep again.
Calories 3,141kcal
Carbs 345g fat 122g protein 174g
Gym workout
1. RDL 4x8x62,5kg
2. pull upsneutral grip L-sit 4x5
3. kettlebell goblet squat 4x12x15kg (holding it for the handle)
4. kettlebell upright row 4x8-10x15kg
5. single arm kettlebell bent over row 4x10x15kg each hand
6. leg curls 4x8x10kg
I will try this
18.08.2022
Sleep 22.30-7.00
Calories 2,227kcal
carbs 277g fat 76g protein 132g
Gym workout
triple sets
1. lat pulldown close grip 4x8
2. bench press narrow grip 4x8x37,5kg
3. leg press machine 4x10x70kg
4. lat pushdown with ropes 4x8
5. dumbbell shoulder press 4x8x(2x8kg)
6. single leg kettlebell RDL 4x8x15kg each leg
7. hang knee to elbow 4x8
8. overhead triceps extensions 4x8-10x10kg
I felt realy strong today.
2 Likes
19.08.2022
Sleep 23.15-7.00
Calories 2,066kcal
carbs 238g fat 65g protein 133 g
Rest day.
20.08.2022
Sleep 21.30-7.00 I woke up 2-3 times, but at least I slept enough.
Calories 2,078kcal
carbs 261g fat 63g protein 145g
Gym workout
triple sets
1. pull ups neutral grip 4x8
2. incline dumbbell bench press alternating 4x12x(2x15kg) 6 reps per arm
3. RDL 4x8x57,5kg
4. lat pulldown wide neutral grip 4x10x40kg
5. lateral dumbbell raises leaning forward 4x10x(2x3kg)
6. leg press machine 4x8x70kg
7. t spine mobility 3 sets
8. hip mobility - kneeling side lunge 3 sets
Not the best angle, but that is my favorite back exercise now.
2 Likes
21.08.2022
Sleep 23.30-7.30
Calories 3,364kcal
Carbs 328g fat 152g protein 178g
I was SO hungry. I eat normal home made food - roasted meat with salad, bread, fruits etc… I just eat a bit more than I want 
For example this day-
3in1 nescoffee
smoked tofu, 90 g
3 eggs
pork sirloin 400 g row
bread 160 g.
tomatoes 300g
sweet corn 200 g.
Extra Virgin Olive Oil 20 ml
pasta 60g row
watermelon 500 g
roasted peanuts 80g
grape 100 g
banana 100 g
ice cream on stick - the sin
Rest day.
22.08.2022
Sleep 23.30-6.30
Calories 2,352 kcal
Carbs 321g fat 64g protein 133g
Gym workout
1.pull ups neutral grip 4x8
2.back squats 4x10x37,5kg
3.overhead press 4x8x17,5kg
4.bulgarian split squats 4x8-8-6-4 each leg x15kg
5.around the world dumbbell raises 4x8x(2x4kg)
6.knees to elbows 4x8
A little bit of stretching with my padawan
3 Likes
23.08.2022
Sleep 22.30-6.45
Calories 2,748kcal
Carbs 283g fat 109g protein 163g
Rest day.
24.08.2022
Sleep 23.00-6.45
Calories 2,138kcal
Carbs 296g fat 48g protein 142g
Gym workout
triple sets
1. lat pull down wide nautral grip 4x10
2. bench press 4x8x37,5 kg
3. RDL 4x8x57,5kg
4. low row two handles 4x8
5. overhead press 4x6x15 kg
6. kettlebell goblet squat 4x10x15 kg
7. biceps curls 4x10x15kg
8. triceps push down 4x8
9. leg and pelvic raises 4x8
2 Likes
25.08.2022
Sleep 22.30-6.45 I went to the WC 3 times yhis night because I ate watermelon before sleep
Calories 2,055kcal
carbs 280g fat 42g protein 139g
Gym workout
triple sets
1. lat pulldown wide neutral grip 4x8
2. plate loaded upper chest press machine 4x10x(2x15kg)
3. single leg legpress machine 4x8x25kg + 8 for the left leg
4. single hand low row 4x10
5. dumbbell raises - around the world 4x10x(2x4kg)
6. single leg kettlebell RDL 4x8x16kg + 8 for the left leg
7. 90/90- only isometric stretch
I have noticeble muscle fever in my glutes and hamstrings.
2 Likes
26.08.2022
Sleep 22.30-6.45
Calories2,325kcal
carbs 342g fat 62g protein 110g
Rest day.
27.08.2022
Sleep 23.30-07.30
Calories 2,228kcal
Carbs 184g fat 109g protein 129g
Gym workout
triple sets
1. pull ups hollow body 4x6
2. bench press 4x8x37,5kg
3. back squats 4x8x42,5kg
4. low row 4x8
5. triceps push down 2x10 V-handles 2x10 rope
6. cable squats 4x8
7. knee to elbows 3x8
8. T spine mobility 3 sets
Google memories
3 Likes
28.08.2022
Sleep 00.00-7.00 So bad decision
Calories
Gym workout
triple sets
1. lat pulldown nerrow grip 4x10
2. dumbbell shoulder press 4x8x(2x7kg)
3. single leg leg press machine 4x10x20kg each leg
4. lat push down with long ropes 4x8
5. face pull with long ropes 4x8
6. sing leg RDL 4x10x17,5kg each leg
7. calt stretching and raises 3 sets
8. knee to chest cruches on bech 3 sets
2 Likes
29.08.2022
Sleep 22.30-6.45
Calories 2,483 kcal
Carbs 236g fat 117g protein 127g
I made an amazing lunch menu this week- tortillas, tomatoes, peppers, onion, kidney beans, sirloin meat, just perfect portions. And in the afternoon one of my colliagues got a treat for her birthday - some savories, appetizers, and home made cheesecake in cups… And I ate
Gym workout
1. dumbbell goblet squats 4x10x20kg
2. kettlebell upright row 4x10x16kg
3. low row 4x10
4. dumbbell RDL 4x10x(2x20kg)
5. kettlebell russion swing 4x30 (may be, I didn’t count well) x16kg
6. knee to elbow 4x8
I trained erratically around my “disciple” and without supersets, but still got a very good workout.
=========
Finaly some kind of mobility. But still I need to reposition my elbows UNDER the bar , it doesn’t come to me naturally…
And almost 50kg without my ankles to colapsed after 2 and half years of practicing.
3 Likes
30.08.2022
Sleep 23.00-6.45
Calories 2,200kcal
carbs 220g fat 82g protein 144g
Rest day.
31.08.2022
Sleep 21.30-6.45
I decided to go to bed really early, but unfortunately I woke up at least 3 times for WC, I was extremely nervous and could not sleep for a long time. My period is late and my hormones are making me anxious. And hungry 
Calories 3,200 kcal
carbs 310g fat 138g proten 176g
As I said- I am so hungry.
Gym workout
triple sets
1. lat pulldown narrow grip 4x8
2. overhead press nautral grip 4x8x15kg
3. single leg deadlift 4x8x20kg each leg
4. low row wide grip 4x10
5. lateral dumbbell raises chest supported 2x8x(2x5kg) (too heavy) 2x12x(2x3kg)
6. leg press machine 4x8x80kg
7. triceps pushdown 4x8
8. biceps curls neutral grip 4x8x15kg
1 Like
01.09.2022
Sleep 22.30-6.45
Calories 2,234kcal
carbs 256g fat 82g protein 123g
Gym workout
triple sets
1. lat pulldown reverse grip 4x8
2. single arm kettlebell russian swings 4x40x16kg (20 reps each arm)
3. kettlebell RDL from the floor 4x12x16kg
4. single arm kettlebell row from the floor 4x10x16kg
5. bench press 2x10 + 2x8x37kg
6. knee raises on roman chair 4x10
7. 90/90 isometric
1 Like
02.09.2022
Sleep 22.30-6.30
Calories 3,217kcal
carbs 340g fat 125g protein 184g
Real hunger
1. lat pulldown reverse grip 4x8
2. overhead dumbbell press 4x8x (2x8kg)
3. dumbbell RDL 4x8x(2x22,5kg)
4. leg extensions 4x10
5. leg curls 4x8x10kg
6. overhead triceps extension 4x10x10kg
7. lateral raises -around the world 3x8x(2x2,5kg)
8. calf stretching and raises 3 sets
2 Likes
03.09.2022
Sleep 22.30-5.00 I had to cach a train.
Calories 2,642kcal
carbs 216g fat 124g protein 147g
Rest day.
I am on vacation by the sea.
Port Varna
04.09.2022
Sleep 21.30-6.30 but I got up an hour later
Calories 1,886kcal
carbs 230g fat 49g protein 131g
Rest day.
So much walking.
4 Likes
05.09.2022
Sleep 21.15- 7.15 I was so tured.
Calories 2,368 kcal
carbs 169g fat 134g protein 115g
Rest day.
Pull ups on the street 3x5
The whole city is hills and downs. My hips hurt.
Botanical garden and summer palace of a Bulgarian princess from the 20th century.
6 Likes
05.09.2022
Sleep 21.30-7.30
But I woke up couple times, my neighbours in the aparrment were so noisy.
Calories
Gym workout
triple sets
1. pull ups neutral grip 4x8
2. incline dumbbell ench press 4x7x(2x17,5kg)
3. dumbbell RDL 4x8x(2x22,5kg)
4. low row 4x10
5. dumbbell shoulder press 4x8x(2x7,5kg)
6. dumbbell goblet squats 4x8x22,5kg
7. triceps pushdown 4x10
8. lateral dumbbell raises chest suported 4x8x(2x3kg)
9. leg curls 4x8
10. dumbbell biceps curls 3x7x(2x7,5kg)
11. inclibe bench leg raises 3x8
4 Likes
07.09.2022
Sleep 21.30-7.30
Calories 2,411kcal
carbs 257g fat 82g protein 157h
Rest day.
Lots of walking, my legs are sore.
Golden sands
3 Likes
08.09.2022
Sleep 22.00-7.00
Calories 2,165kcal
carbs 193g fat 104g protein 103g
Rest day.
I traveled back to my mom’s home.
And in the afternoon couple hours of home working - repairing the tin roof of a shack.
09.09.2022
Sleep 23.30-8.00
Calories2,315kcal
carbs 214g fat 112g protein 104g
Not perfectly measured …
Rest day
Work at home again - plastering the shaft for the water pipes, repairing and cleaning the roof of the shack again.
10.09.2022
Sleep 23.15-8.00 But I woke up couple times.
Calories 2,231kcal
carbs 222g fat 108h protein 107g
Back to the routine
Gym workout
triple sets
1. pull ups neutral grip 8-7-6-5
2. dumbbell shoulder press 4x8x(2x7kg)
3. kettlebell goblet squats (holding for the handle) 4x8x16kg
4. lat pulldown narrow reverse grip 4x12x30kg
5. lateral dumbbell raises chest supported 4x10x(2x3kg) substantially more difficult than standing
6. single leg legpress machine 4x8x20kg each leg
7. leg extensions 4x8
8. leg curls 4x8x10kg
Varna main street
5 Likes
