17.11.2022 Sleep 21.45-6.45 This week I go to bed very early and sleep for 9 hours. An extremely good solution, I needed it. I wake up without an alarm. Rest day. Calories 2,128kcal
carbs 280g fat 61g protein 125g
I was visiting and I drank alcohol, which is 500 kcal +. That’s fine, but then at home I got an appetite and ate a whole bag of nuts. It is what it is. No regrets
20.11.2022 Sleep 22.00-7.15 I woke up one or twice for maybe half an hour, but it’s still good Calories 1,858kcal
carbs 233g fat 77g protein 89g
Training every other day is not my favorite scheme, but it is necessary because I have been training with my friend for 3 months now and I continue to be her coach.
Gym workоut triple sets
1. pull ups reverse grip 8-7-6-5 2. deadlift 4x3x77,5kg 3. dumbbell shoulder press 4x10x(2x8kg) 4. lat pulldown on knees 4x8 5. kettlebell goblet squat holding for handle 4x10x16kg 6. triceps push down 4x10 7. heel tap step down (higher base) 4x8 each leg 8. knee to chest on roman chair 4x10-12 + lats stretching and t-spine mobility 3 sets + pecks stretching and shoulder mobility -lying on back 3 sets
1. lat pulldown neutral grip 4x10x10kg 2. incline dumbbell bench press 4x10x(2x15kg) 3. squats with a kettlebell in rack position 4x16x16kg - 8 reps each hand 4. low row 4x8x35kg 5. kettlebell shoulder press 4x6-8 x10kg 6. dumbbell RDL deep 4x10x(2x20kg) + hip and ankle mobility
Yesterday deadlift.
What do you think? I feel it too heavy for now.
24.11.2022 Sleep 23.30-6.30 Very bad Calories 2,500 kcal
carbs 240g fat 109g protein 140g
I had lunch with my colleagues ant I ate junk food- greasy pizza.
Gym workоut triple sets 1. lat pulldown wide neutral grip kneeling 4x10x40kg 2. single arm kettlebell overhead press 4x8x10kg each arm 3. leg press machine 4x10x75kg 4. lat pulldown close grip kneeling 4x10x40kg 5. lateral to front dumbbell raises straight arms 4x8x(2x5kg) 6. single leg kettlebell RDL 4x10x16kg each leg 7. assisted skater squats 4x10 each leg 8. hollow body hold 4 sets
You know these pictures, I just posted them in Facebook today.
26.11.2022 Sleep 00.00-8.00 Calories 1,687kcal
carbs 194g fat 72g protein 65g Rest day.
I’m at my mom’s home again and I just chill. I will come back for Cristmas next time.
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Let me show you more pics of my beautuful country.
My current deadlift form.
I think it’s very nice execute, but PLEASE, tell me if I could improve it. For years, I did shitty deadlifts. My goal for the last 2 years is a perfect performance, I’m not looking for strength achievement.
02.12.2022 Sleep 22.00-6.45 I woke up at some point and stayed awake for awhile but overall the last month I’ve been sleeping very well. Going to bed early is my best decision ever
Calories 2,055kcal
carbs 190g fat 88g protein 122g
Gym workout triple sets
1. lat pulldown on knees 4x8-10 2. squats with 2 kettlebells in rack position 4x7x (2x16kg) Oh, my core is much stronger now. 3. low row narrow grip 4x10 4. incline dumbbell bench press 2x8x(2x15kg) 5. kettlebell RDL squats 4x12x(2x16kg) 6. single leg kettlebell RDL 4x10x16kg - 10 reps each leg 7. triceps push down 4x10 8. assisted BW leg extensions 4x5
1.lat pulldown on knees 4x10 2. dumbbell shoulder press 4x8x(2x8kg) 3. leg press machine 4x10x70kg 4. leg extensions 4x10 5. leg curls 4x8x10kg 6. leg raises on roman chair 4x12 7. triceps push down with rope 4x10 8. biceps curls 4x8x17,5kg
Gym workout triple sets 1. lat pulldown on knees 4x8-10x40кг 2. deadlift 4x6x67,5kg 3. single arm ketllebell shoulder press 4x8x10kg each leg 4. indian (dive) push ups 4x8-10 5. kettlebell goblet squats holding for handle 4x12x16kg 6. low row two handles 4x8 7. overhead press + overhead triceps extensions with a plate 4x8x10kg
11.12.2022 Sleep 23.15-7.15 I slept extremely restlessly and woke up several times. I got very nervous. Calories
Gym workout triple sets
1. pull ups neutral grip L-sit 4x5 (I felt it in my biceps only …) 2. kettlebell bulgarian split squats 4x6x16kg 3. single arm kettlebell overhead press 4x8x10kg 4. lat pulldown narrow grip 4x8x40kg 5. kettlebell RDL 4x8x(2x16kg) 6. triceps push down with long ropes 4x10 7. lat pushdown on knees - with long ropes 2x10 with 8. kettlebell upright row 4x10x10kg 9. asisted BW leg extensions 4x5
12.12.2022 Sleep 22.00-6.45.I slept really good this time. Calories 2372 kcal
carbs 233g fat 92g protein 156 g
My glutes and quads hurted almost unnaturaly
Gym workout triple sets
1. pull ups neutral grip 4x5 2. dumbbell shoulder press 4x10x(2x8kg) 3. kettlebell goblet squats 4x12x16kg 4. alternating uneven push ups 4x15 (7-8 reps pre arm) 5. single leg kettlebell RDL 4x8x16kg each leg 6. triceps push ups 4x8-10 7. dumbbell biceps curls 4x8x(2x8kg)
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When you do the Bulgarian squat in this way - squatting and standing straight down and up and not forward, the load is colossal. The gluteus of the working leg takes all the weight, and the quad of the back leg is stretched insanely.
As you can see, when I do it with the second leg I have almost no strength, the stretching itself kills me.
14.12.2022 Sleep 00.15-7.15
I desided to wach a half season of "For all mankind"so I f*cked up my sleep. Calories 2,816kcal
carbs 314g fat 109g protein 109g
Gym workout triple sets
1. deadlift 4x5x67,5kg 2. lat pulldown narrow reverse grip on knees 4x7-8 3. single arm seated chest press machine 4x10x15kg each arm 4. goblet squats with a plate 4x10-12x15kg 5. single arm overhead press 4x10x10kg each arm 6. low row 2 handles 4x10 7. full cak 4x10x(2x4kg) 8. reverse lunges with a plate in hands 4x12x15kg
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Today we had a professional holiday. My colleagues had provided a treat and I ate very well. On 14 December all veterinarians celebrate their professional holiday. The date was chosen in connection with the adoption of the first law regulating veterinary activity and sanitary control in Bulgaria on this day 116 years ago.My colleagues are veterinary inspectors and administrators.
1. RDL 4x10-12 x57,5kg 2. lat pulldown on knees 4x10 3. single arm kettlebell benchpress 4x12x10kg each arm
(my forearm hurted too much from the pressure on the arm and I got bruises) 4. leg press machine 4x10x80kg 5. potato sack squat + overhead press with a plate 4x6-7x15kg 7. pull ups neutral grip 4x5 8. assisted BW leg extensions 3x5 + 90/90 drill
