11.09.2022
Sleep 23.00-7.00
Calories 2,377kcal
Carbs 190g fat 112g protein 161g
Gym workout
triple sets
1. lat pulldown wide neutral grip 4x10x35kg
2. overhead press neutral grip 4x8x15kg
3. RDL 4x8x57,5kg
4. single arm kettlebell row each rep from the floor 4x10x16kg
5. triceps push down 4x8
6. potato sack squats with kettlebells 4x10x16kg
7. core- knee to elbow 4x8
8. single arm lateral cable raises 4x10
9. biceps curls neutral grip 4x8x15kg
12.09.2022
Sleep 22.30-7.00
Calories 2,159kcal
carbs 218g fat 72g protein 133g
Rest day.
My birthday.
In the back room with my colliagues- a humble treat
13.09.2022
Sleep 23.15-7.15
Calories 2,100 kcal
carbs 215g fat 66g protein 178g
Gym workout
triple sets
1. lat pulldown wide neutral grip kneeling 4x10x40kg
2. bench press 4x8x37,5kg
3. deadlift 4x5x67,5kg
4. lat pushdown with long ropes 4x10
5. lateral dumbbell raises chest supported 4x10x(2x3kg)
6. leg press machine 4x12x50kg
7. T-spine mobility 4 sets
8. full can 4x10x(2x3kg)
14.09.2022
Sleep 23.30-7.00
Calories 2,537kcal
carbs 320g fat 71g protein 188g
Rest day
15.09.2022
Sleep 23.30-7.15
Calories 3,104kcal
carbs 276g fat 149g protein 179g
Gym workout
triple sets
1. lat pulldown two handles 4x8
2. dumbbell shoulder press 4x8x(2x8kg)
3. back squats 4x8x37,5kg
4. low row wide neutral grip 4x8
5. RDL 4x8x57,5kg
6. lateral plate raises 4x8x(2x5kg)
7. dumbbell biceps curls 4x8x(2x7kg)
8. triceps push down 4x8
9. knee rises on roman chair 4 sets
16.09.2022
Sleep 22.30-7.00
Calories 2,145kcal
carbs 234 fat 68g protein 146g
Gym workout
triple sets
1. lat pulldown wide neutral grip 4x10x40kg
2. bench press shoulder wide grip 4x8x37,5kg
3. heel elevated dumbbell goblet squats 4x8x22,5kg
4. bent over row neutral grip - horizontal torso 4x8x20kg
5. single leg deadlift 4x8x20kg +8 reps for left leg
6. upright row 4x8x20kg
My left leg is much worse but I keep trying.
18.09.2022
Sleep 22.45-7.45 Oh, good 
Calories 2,047kcal
Carbs 225g fat 69g protein 123g
I’m hungry it’s easy to control it. As you see, eat a wide range of calories every day - between 2000 and 3000. II track the balance on a weekly basis.
I ate avarage 2500 kcal daily for the past 4 weeks. I need at least 2 weeks below 2300 kcal to maitain balance. Indeed I eat almost the same foods every day , all homemade (meat, vegetables, fruits, bread, eggs and dairy products) , just more of them some days 
Gym workout
triple sets
1. lat pulldown reverse grip 4x10
2. overhead press with a plate 4x8x10kg
3. kettlebell goblet squats (holding for the handle) 4x12x16kg
4. kettlebell bent over row horizontal body 4x8x(2x16kg)
5. kettlebell RDL 4x10x(2x16kg)
6. overhead triceps extensions with a plate 4x8x10kg
7. kettlebell russian swings 4x30x16kg
Some quick “functional training” today.
19.09.2022
Sleep 23.45-6.45
Calories 2,364kcal
carbs 214g fat 100g protein 152g
Gym workout
triple sets
1. lat pulldown 4x10
2. dumbbell shoulder press 4x8x(2x8kg)
3. back squats 4x6x42,5kg
4. plate loaded high row machine 4x8x(2x20kg)
5. back squats 4x6x42,5kg
6. knee raises on roman chair 4x12
7.dumbbell raises - around the world 4x12x(2x3kg)
8. 90/90 isometric hold
20.09.2022
Sleep 22.45-6.45
Calories
Gym workout
triple sets
1. low row wide neutral grip 4x10
2. incline dumbbell bench press 4x7x15kg for each hand
3. leg press 4x10x70kg
4. dumbbell biceps curls 4x10x(2x8kg)
5.overhead triceps extensions with a plate 4x10x10kg**
7.chest supported lateral dumbbell raises 4x10x(2x3kg)
8. resistand band monster walk - band on toes 4 sets
0. leg curls 4x10x10kg
I’m alive I am once again engaged in renovation work on one of the rooms in my mother’s house. I had to remove the old paint from the wall again - limewash, by hand.
21.09.2022
22.09.2022
23.09.2022
24.09.2022
Sleep 23.15 - 7.30 /8.00
Calories- about 2000 kcal
Rest days. But working from 10.30 to 19.00 non stop 
25.09.2022
Sleep 23.15-7.15
Calories 2,037kcal
carbs 193g fat 82g protein 132g
Gym workout
triple sets
1. lat pulldown wide neutral grip 4x10x45kg
2. dumbbell shoulder press 4x8x(2x8kg)
3. back squats 4x8x42,5kg
4. kettlebell bent over row - horizontal torso 4x10x16kg
5. dumbbell deadlift 4x10-8x(2x22,5kg)
6. lateral dumbbell raises chest supported 4x10x(2x3kg)
7. triceps push down 4x8
8. calf stretching and raises 4 sets
9. T-spine mobility 3 sets
10. shoulder mobility wall slides 3 sets - extremely hard and painful, I did 3-4 reps max
26.09.2022
Sleep 23.00-7.30
Calories 2,157kcal
carbs 262g fat 59g protein 190g
Gym workout
triple sets
1. lat pulldown close grip 4x8x40kg
2. bench press 4x10x37,5kg
3. kettlebell goblet squats 4x10x16kg
4. low row close grip 4x10x30kg
5. lateral dumbbell raises 4x6-8x(2x6kg)
6. kettlebell russian swing 4x30x16kg
7. leg raises on roman chair 4x12-15
27.09.2022
Sleep 23.30 - 7.00
Calories 2,453kcal
carbs 323g fat 65g protein 201g
Rest day.
I will go to a buisness trip again for the next 3 days.
28.09.2022
Sleep 23.30-7.00
Calories almost 3000 kcal
Carbs 356g fat 100g protein 260g
The calories are not exact because I didn’t measure on the scale, but they are approximately correct. The business trip was paid for by the union. There was an unlimited amount of food and the result is clear 
I was at a union meeting as a guest. We were supposed to attend 3 days of meetings, but the program failed, it became uninteresting. The first day I went to workout in the hotel gym in the afternoon. It was the dirtiest desolate and damaged footnes I’ve ever been to. they just gave me a key to do whatever I wanted.
Gym workout
triple set
1. pull ups reverse grip 4x5
2. bench press shoulder wide grip 4x7x40kg
3. dumbbell goblet squats 4x10x20kg
4. dumbbell RDL 4x10x(2x18kg)
5. leg extensions 4x8
6. lateral dumbbell raises 4x8x(2x5kg)
7. lat pulldown neutral grip kneeling 4x12
8. triceps push down 4x8
9. dumbbell potato sack squats 4x10x20kg
10. landmine RDL 4x8+30kg
11. leg raises on the floor 4x10-12
.
29.09.2022
Sleep 23.30-7.00 I woke up so many times. I had to sleep with a colleague in the same room, I’m not used to it, I was very nervous.
Calories again over 3000 kcal
carbs 270g fat 100g protein 250g
Rest day.
The second day I convinced a few colleagues to leave the hall and go for a walk around some very nice places, which I will share some photos.
30.09.2022
Sleep Idk Between 01.00 and 6.30 but I woke up too many times. Just horrible.
Calories 1,978kcal
carbs 176g fat 91g protein 106g
Back to home
Gym workout
triple sets
1. lat pulldown neutral and reverse grip kneeling 4x10
2. dumbbell shoulder press 4x10x(2x8kg)
3. leg press machine 4x10x70kg
4. low row narrow grip 4x10
5. triceps push down 4x10
6. dumbbell RDL 4x10x(2x22,5kg)
7. leg extensions 3x8-10
8. leg curls 3x8x10kg
01.10.2022
Sleep 20.00-20.30 I fall asleep over the laptop
then 22.45-7.45
I wake up couple times but I finaly I slept enough.
Calories 2,069 kcal
carbs 253g fat 74g protein 143g
Gym workout
triple sets
1. lat pulldown two handles kneeling 4x8-10
2. overhead press neutral grip 4x8x10kg
3. heel elevated dumbbell goblet squats 4x10x20kg
4. single leg legpress machine 4x10x10kg each leg
5. lateral to front dumbbell raises chest supported 4x8x(2x3kg)
6. leg raises on roman chair 4x12
What can I say?
02.10.2022
Sleep 22.00-8.00 I woke up for WC, but I slept great!!!
Calories 2,106kcal
carbs 263g fat 69g protein 150g
Rest day.
But I painted the walls and clean the room all day.
03.10.2022
Sleep 23.15-8.00 I woke up once or twice.
Calories 2,020kcal
carbs 270g fat 69g protein 82g
Gym workout
triple set
1. lat pulldown on knees 4x8
2. dumbbell shoulder press 4x8x(2x8kg)
3. kettlebell goblet squats holding for handels 4x10x16kg
4. plate loaded high row machine 4x10x(2x15kg)
5. RDL 4x8x57,5kg
6. triceps push down 4x10
7. biceps curls 4x10x17,5kg
04.10.2022
Sleep 23.15-7.00
Calories 2,116kcal
carbs 206f fat 92g protein 116g
Rest day.
05.10.2022
Sleep 22.00-6.45 may be. I will start to use the alarm again - II woke up couple times in the dark, wondering what time is it.
Calories 2,196kcal
carbs 224g fat 84g protein 135g
Gym workout
triple set
1. pull ups neutral grip 8-7-6-5
2. overhead press neutral grip 4x8x15
3. back squats 4x6x42,5kg
4. low row 4x10x35kg
5. kettlebell russian swings 4x30x16kg
6. kettlebell high pull 4x10x16kg
7. triceps push diwn 4x8-10
8. 90/90 isometric
A nice place
06.10.2022
Sleep 21.30-6.30
Calories 2,164kcal
carbs 190g fat 98g protein 131g
Rest day.
07.10.2022
Sleep 23.30-6.30
Calories 2,710kcal
carbs 291g fat 127g protein 144g
Gym workout
triple set
1. pull ups wide neutral grip on knees 4x10
2. single arm shoulder press 4x8x8kg each hand
3. heel elevated dumbbell goblet squats 4x10x22,5kg
4. low row 4x10
5. RDL 4x10x57,5kg
6. incline dumbbell bench press 4x10x(2x15kg)
7. lat pushdown on knees 4x10
8. lateral dumbbell raises 4x10x(2x5kg)
Pastural
08.10.2022
Sleep 22.30-7.30
Calories 2,146 kcal
carbs 214g fat 97g protein 124g
Rest day.
I didn’t leave the house that day, I washed the rugs, painted the window frames, cleaned the apartment, etc.
09.10.2022
Sleep 22.30-7.30 I woke up for awhile every time in the early morning but then I slept like a baby.
Calories 2,339kcal
carbs 192g fat 130g protein 131g
Gym workout
triple set
1. lat pulldown wide neutral grip on knees 4x10x40kg
2. dumbbell shpulder press 4x10x(2x9kg)
3. deadlift 4x5x67,5kg
4. low row narrow grip 4x8x30kg
5. chest supported lateral raises 4x10x(2x4kg)
6. sumo deadlift 4x5x57,5kg
7. triceps push down 4x10
8. hanging knee to elbow 4x8
9. calf stratching and raises 4 sets
10. t-spine mobility elbows on bench 3 sets
11. shoulder and chest mobility lying on the floor 3 sets painful!
Bulgarian nature
10.10.2022
Sleep 21.45-6.45 No wakeup , wow!
Calories 3,477kcal
carbs 276g fat 191g protein 179g
The hunger games
My hamstrings hurt so much.
Gym workout
triple set
1. pull ups neutral grip 4x6
2. dumbbell shoulder press 4x10x(2x9kg)
3. kettlebell goblet squats (holding for the hadle) 4x12x16kg
4. kettlebell bent over row body paralel to floor 4x30x16kg (10 left hand 10 right hand 10 two hands)
5. kettlebell russian swings 4x30x16kg
6.push ups 4x12
7. biceps curls + ovehead press with a plate 4x12x10kg
8. leg raises on roman chair 4x20
11.10.2022
Sleep 23.30-6.30 I drank coffee in the afternoon and it seemed to work - it prevented me from falling asleep.
Calories 2,520kcal
carbs 244g fat 85g protein 159g
Rest day.
12.10.2022
Sleep 22.30-7.00 I still woke up without the alarm and it’s fine. .
Calories 2,708kcal
carbs 230g fat 127g protein 172g
Gym workout
triple set
1. lat pulldown wide neutral grip on knees 4x8-10x40kg
2. dumbbell shоulder press 4x10x(2x8kg)
3. romanian deadlift 4x8x57,5kg
4. low row narrow grip 4x8-10x30kg
5. chest supported lateral raises 4x8x(2x5kg)
6.heel elevated dumbbell goblet squats 4x10x22,5kg
7. leg extenions 4x8-10
8. leg curls 4x8-10
9.t-spine mobility elbows on bench 3 sets
11. shoulder and chest mobility lying on the floor and slide on wall 3 sets OMG, painful!
13.10.2022
Sleep 22.30-7.00
Calories 2,486kcal
carbs 269g fat 79g protein 171g
I will eat as I can
Rest day.
14.10.2022
Sleep 23.30- I don’t know. I was nervous. I woke up very early and stayed up until the alarm. Very unpleasant
Calories 2,791kcal
carbs 284g fat 128g protein 168g
Gym workout
triple set
1. pull ups neutral grip hollow body 4x7
2. paused kettlebell goblet squats (holding for the hadle) 4x12x16kg
3. dumbbell bench press alternating 4x12x15kg (6 reps per arm)
4. dumbbell RDL 4x10x(2x22,5kg)
5. kettlebell single leg RDL 4x10x16kg each leg
6. low row 4x10
7. knee raises on roman chair 4x12-15
8. overhead triceps extensions with a plate 4x10x10kg
=============
A walk through a restored roman fortress and beautiful nature
15.10.2022
Sleep 21,45-7.15
Calories 2,681kcal
carbs 265g fat 67g protein 171g
Rest day.
16.10.2022
Sleep 23.30-7.30
Calories 2,646kcal
carbs 343g fat 106g protein 99g
Too much bread
Gym workout
triple set
1. lat pulldown narrow grip on knees 4x10x40kg
2. dumbbell shoulder press 4x8x(2x9kg)
3. back squats 4x7x42,5kg
4. lat pulldown wide neutral grip on knees 4x10x40kg
5. bench press 4x10x37,5kg
6.leg press machine 1+1/2 reps 4x7x50kg
7.leg extensions 4x8
8. leg curls 4x8x10kg
9. hip mobillity -90/90, hip opener, etc.
Core stability and shoulder mobility in one
