18.10.2022 Sleep 23.00-6.00 I woke up too soon… Calories 2,672kcal
carbs 259g fat 110g protein 158g Rest day.
19.10.2022 Sleep 23.30-7.00 Calories
Gym workout triple set
1. lat pulldown on knees 4x10kg 2. dumbbell shoulder press 4x8-10x(2x9kg) 3. kettlebell goblet squats holding for handle 4x12x16 kg 4. low row 4x12x37,5kg 5. bench press 4x12x37,5kg 6. single leg kettlebell RDL 3x10x16kg- each leg + 10 with 2 legs 7. leg extensions 3x8 8. leg curls 3x10x15kg 9. knee to chest on roman chair 3x15 10. lateral dumbbell raises around the world 3x10x(2x2,5kg)
I have been very nervous and angry for the last two weeks, I work for a complete wretch
Тhe last 4 days I have been walking a lot and visiting many beautiful places. I take 20,000 steps, which for me is exactly 3 times more than the usual !!!
Gym workout triple sets
1. pull ups neutral grip 10-10-8-8 They looked at me like I’m a freak. 2. dumbbell shoulder press 4x10x(2x7,5kg) 3. dumbbell goblet squats 4x10x22,5kg 4. low row 4x10 5. incline dumbbell bench press 4x10x(2x15kg) 6. RDL 4x10x60kg 7. triceps push down with rope 4x10 8. potato sack squats with kettlebell 4x10x32kg 9. lateral dumbbell raises 3x10x(2x5kg) 10.biceps curls 3x6x(2x10kg) 11. knee raises on roman chair 3x12 12. leg curls 3x8-10
I trained in the most old school gym ever, I din’t even know they still existed.
25.10.2022 Sleep 23.30-7.00 Calories 3,286kcal
carbs 273g fat 143g protein 175g
I was a guest. My friend had a birthday treat and I ate as much as I wanted.
Gym workout triple sets
1. lat pulldown narrow grip 4x10x40kg 2. overhead press with a plate 4x8x10kg 3. back squats 4x6x42,5kg 4. leg curls 4x7x15kg 5. leg extensions 4x8-10 6. pec deck machine 4x8-10 7. single arm triceps push down 4x10 8. single arm pulldown 4x10
I was a gueston birthday party. I ate as much as I wanted.
26.10.2022 Sleep 00.30-7.00 Not great. Calories 3,107kcal
carbs 347g fat 123g protein 185g
I continued to eat.
Gym workout super sets
1. low row narrow grip 4x10x35kg 2. dumbbell RDL 4x10x(2x22,5kg) 3. dumbbell shoulder press 4x6x(2x10kg) 4. lat pushdown on knees 4x10 5. kettlebell russian swing 4x30x16kg 6. single leg kettlebell RDL 4x8x16kg 7. lateral to front dumbbell raises 4x8x(2x5kg)
I feel tense and tired after work and want to relax in the gym. Alas, the gym is full of kids, 13-15 year olds, so many that when I pass them, we touch each other. All the equipment is occupied, so I rely on basic exercises, away from the groups. They screw around, sit on the benches for 4-5-6-10 minutes bent over the phones or leaning on the machines. They all walk around with headphones in their ears, can’t hear, can’t see, and they don’t care for anithing around. There are phones left on all the benches and equipment. Arrgh…
Not to mention it’s stuffy and smells like sweat.
I feel your pain. My gym has a bunch of college age kids that do the same thing except the also feel the need to film everything they do. There are cameras and tripods all over the place. Nothing wrong with filming for form check but I’m sure this is all insta BS!!
10.11.2022 Sleep 22.45-6.45**
I keep track of my calories but I’m thinking of skipping logging them this week. I’m having trouble measuring the pork. According to Myfitnesspall in bulgaria, pork for cooking (pork shoulder maybe) has 25g/100g of fat and 250-270 kcal/100 g…
BUT in fact there is no visible fat at all, and it is quite dry when roasted.
Gym workout triple sets 1. lat pulldown neutral grip sitting no knee pad 4x10x40kg 2. one arm shoukder press 4x8x10kg each side 3. kettlebells single leg RDL 4x6x(2x16kg) 4. lateral to dront dumbbell raises 4x8x(2x5kg) 5. triceps push down 4x8-10 6. kettlebells RDL 4x8x(2x16kg) 7. kettlebell goblet squats with one leg elevated 4x14x16kg (7 reps each side) 8. core - knee to chest on roman chair 4x10
Yep. two kettlebells. My left leg is still the weaker.
I complained about the same earlier this year. In the summer, things were much better and quiet. There were almost no people willing to train. Alas, after the beginning of the school year, it is difficult to bear.
15.11.2022 Sleep 21.45-6,45 Rest day. Calories 2,019kcal
carbs 221g fat 57g protein protein 162g
16.11.2022 Sleep 22.45-6.30 I woke up at least 10 times. 4 of them to pee Calories 2,139kcal
carbs 253g fat 53g protein 158g
Gym workout triple sets 1. lat pulldown seated 4x6 2. back squats 4x8x42,5kg 3. dumbbell shoulder press 4x8x(2x9kg) 4. russian kettlebell swing 4x30x16kg The kettlebell is too light for me but they don’t have heavier. 5. lat pushdown kneeling 4x10 6. assited Skater Squat 4x8 each leg 7. calf stretching and raises 2-3 sets
