10.03.2023 Sleep 22.30- 6.30 But I woke up couple times, I had to go on business trip and I was nervous. Calories 2,453kcal
I ate conservatively:) despite the availability of plenty of food. No sweets, no alcohol.
carbs 250g fat 90 g protein 152g Rest day.
Long walk.
It’s extremele beautiful and expensive Pirin Golf & Country Club…
This is a closed complex with hotels and villas, for rent and for sale. It’s incredibly luxurious for my standard of living. I personally have no chance of vacationing there at my own expense. But the state pays.
I will also upload my own photos if you are interested. It is worth seeing. The nature of Bulgaria and the mountains are amazing
11.03.2023 Sleep 23.00- 8.00 I woke uo once at 7.00 Calories 2,350 kcal
carbs 267g fat 97g protein 130g Rest day.
Long walks. My legs hurt because of these hills and golf fields.
12.03.2023 Sleep 00-15- 7.00 Not enough. Calories 2,380 kcal
carbs 215g fat 93g protein 155g
Longer walks.
Gym workout triple sets
1. pull ups neutral grip 4x8 2. dumbbell shoulder press 4x10x(2x7kg) 3. dumbbell goblet squats 4x10x20kg 4. lat pulldown neutral grip 4x12 5. incline dumbbell bench press 4x10x(2x16kg) 6. dumbbell RDL 4x12x(2x20kg) 7. lat push down standing 4x12 8. lateral to front dumbbell raises 4x10x(2x4kg) 9. leg extensions 4x10
13.03.2023 Sleep 23.00- 7.00 I have to wake up early to catch a bus. Calories Rest day.
More walks. I can’t believe I walked 26000 steps this day . That’s 3 times more than usual
15.03.2023 Sleep 22.30- 6.30 may be I was awake when the phone rung Calories 2,450 kcal
carbs 200g fat 110g protein 156g
My legs hurted again.
Gym workout triple sets
1. lat pull down wide neutral grip 4x10-12 2. incline dumbbell bench press no legs 4x10x(2x15kg) 3. reverse lunges on spot 4x20x(2x10kg) 4. low row 4x10 5. overhead press with a plate 4x10x10kg 6. kickstand single leg RDL 4x10x(2x10kg)
1. lat pull down 4x8x25 + drop set 4x10x17,25 2. dumbbell shoulder press 4x8x(2x9kg) 3. RDL 4x10x67,5kg 4. lat push down wide grip on knees 4x10 5. reverse lunges on spot kettlebell in rack position 4x20 6. single arm push on plate loaded upper chest press machine 4x10x17.5kg each arm 7. kettlebell squat to high pull 4x10x16kg
18.03.2023 Sleep 22.00-6.30 But no wake ups ! Calories 2,207kcal
carbs 180g fat 100g protein 134g Rest day.
19.03.2023 Sleep 23.00- 7.00 I woke up twice. Calories 2,900 kcal
carbs 200g fat 176g protein 140g
Gym workout triple sets
1. pull ups reverse grip 4x8 2. single arm dumbbell shoulder press 4x8x9kg 3. heel elevated dumbbell goblet squats 4x10x22,5kg 4. lat push down with long ropes on knees 4x12-15 5. dumbbell RDL 4x12x(2x22,5kg) 6. triceps push down with long ropes 4x10 7. front leg elevated lunges on spot with plate in rack position 4x20x10
1. lat pull down 4x10-12 2. russian kettlebell swing 4x25x16kg 3. single arm kettlebell shoulder press 4x10x10kg 4. low row narrow grip 4x10x40kg 5. squats with dumbbell between legs from the floor 4x10x33kg 6. single leg RDL 4x10-12 each leg 7. biceps curls 4x10x(2x7kg)
1. lat pull down reverse grip 4x10x25 + drop set 4x10x13,25 2. single arm kettlebell overheadpress 4x10x10kg 3. front squat with dumbells 4x8x(2x12,5kg 4. leg curls with a dumbbell 4x10x10kg 5. push ups 4x10 6.high row on plate loaded machine 4x10x(2x15kg( 7.side squats 4x20
Gym workout triple sets 1. russian kettlebell swing 4x30x16kg 2. single arm dumbbell shoulder press 4x10x8kg 3. low row narrow grip 4x10x40kg 4. reverse lunges on spot 4x20x(2x10kg) 5. overhed triceps extension with a plate 4x12x10kg 6. lat pulldown reverse grip 4x10x40kg + drop set 4x10x25 7. lateral raises to overhead 4x10x(2x4kg)
I am very satisfied with the performance. Deep and steady.
I don’t like it at all when someone likes and dislikes my videos. This stresses me out. I don’t need the opinion of strangers in You tube. I only upload the videos so I can share them with the community here and a few other friends to get feedback
26.03.2023 Sleep 22.00 -8.00
We moved the clock forward 1 hour. I woke up 10 times. The seagulls scream frantically again. They are in the mating season and it is unbearable… Calories 2,103kcal
carbs 194g fat 66g protein 123g Rest day.
Gym workout super sets 1. RDL 4x10x57,5kg 2. single arm kettlebell shoulder press 4x10x10kg 3. lat pulldown on knees 2x10x25 (too heavy for today 2x10x21,75 4. kettlebell swing to bottom up 4x10x10kg each arm too heavy for the left arm 5. dumbbell front squats 4x10x(2x12,5kg) 6. plate loaded high row machine 4x10x(2x15kg) 7. leg extensions 20-15-12-10 8. leg curls 15-12-10-10
28.03.2023 Sleep 22.30 -7.00
A hurricane wind has been blowing here for several days. All night there was a banging of metal sheets on the neighboring roof and they woke me up 3-4 times. I moved to the other room at some point.
Calories 2,157kcal
carbs 214g fat 82g protein 148g
Gym workout triiple sets
1. lat pulldown different grips 4x15x25 2. incline dumbbell bench press 4x12x(215kg) 3. squats with dumbbell between legs dead stop 4x10x33kg 4. leg press machine 4x15x50kg 5. lateral raises with plates 4x10x(2x5kg) 6. crunches 4x10-12 7. land mine RDL 2x10+30kg (they occupied the machine) dumbbell RDL 2x12x(2x20kg) 8. triceps push down 4x10x21,75 9. dumbbell biceps curls 4x10x(2x7kg)
30.03.2023 Sleep 23.15 -6.30 I need some more sleep. Calories
Gym workout triiple sets
1. lat pulldown wide neutral grip 4x10x40kg 2. single arm dumbbell shoulder press 4x8x10kg each arm 3. RDL 4x12x47,5kg 4. squats with dumbbell between legs - dead stop 4x10x33kg 5. triceps push down with rope 4x10x12,5 6. single arm cable lateral raises 4x10x2,5 each arm
02.04.2023 Sleep 23.15 -8.00 Calories 1,580 kcal I can’t believe it
carbs 142g fat 65g protein 106g
Gym workout triiple sets
1. lat pulldown 4x10x25 + drop set 4x8x17,5 2. deadlift 4x5x67,5kg 3. overhead press 4x10x15kg 4. potat sack squats with a kettlebell 4x10x16kg 5. bench press shoulder wide grip 4x10x37,5kg 6. lat push down with long ropes on knees 4x10x17,5 7. leg raises hollow body hold 4x8 8. leg elevated glute bridge 4 sets
04.04.2023 Sleep 22.45 -6.45 I woke up couple times again. I try to sleep in the bedroom again, but in the middle of the night the seagulls start screaming and make me move to the other room.
Calories 3100 kcal
carbs 293g fat 144g protein 160 g
Gym workout triiple sets
1. pull ups reverse grip 4x8 2. RDL 4x10-12x47,5kg 3. single arm kettlebell overhead press 4x8x10kg 4. lat pulldown 2 handles 4x10x17,5 5. single arm press on plate loaded seated chest press machine 4x10 20kg each side 6. reverse lunges on spot 4x20x(2x10kg) 7. dragon flag progressions 8. lateral raises with plates 4x10x(2x5kg)
