22.06.2023
Sleep .23.30-6.30 ugh… 
Calories 2,413kcal
carbs 237g fat 79g protein 147g
Rest day.
23.06.2023
Sleep 23.45-6.45 Even worse.
Calories
Gym workout
super sets
1. pull ups reverse grip 4x8 +
2. back squats 4x10x37,5kg
3. leg press machine 4x10x65kg +
4. dumbbell shoulder press 4x10x(2x10kg)
5. RDL 4x10x47,5kg +
6. low row narrow grip 2x10x17,5 2x12x13,75
7. triceps push down with long ropes 4x12+
8. single arm cable lateral rasies 4x10 each arm
24.06.2023
Sleep .23.45-6.00 absolutely awful…
Calories 2,246kcal
carbs 233g fat 95g protein 108g
Rest day.
25.06.2023
Sleep 22.45-7.15 Better…
Calories2,117kcal
carbs 241g fat 55g protein 112g
Gym workout
triple sets/ super sets
1. deadlift 3x67,5kg 3x72,5kg 3x77,5kg 3x82,5kg 
+
2. overhead press 4x10x17,5kg +
3. lat pulldown wide neutral grip 4x10x25
4. deadlift 4x5x67,5kg +
5. moverhead press 4x8x17,5kg +
6. lat pulldown wide neutral grip 4x8x21,5kg +
7. leg press machine 4x12x60kg +
8. push ups close grip 4x12
It was heavy and boring but perfectly strict.
=====================
I tried to squat again the other day. Unfortunately, I have a desperate squat flaw again. I will upload pictures. I’m convinced it’s due to a pelvic imbalance. But I don’t know how to fix it.
I fixed almost everything else, mobility in the chest and shoulders,pe;vic tilt, stability in the knees and ankles etc.
There is no one in my gym to help me with mobility tests that require a partner. All are desperately incompetent.
Everything is great at top and in the bottom.
But when I go up my pelvis start to tilt on the one side.
26.06.2023
Sleep 22.45-6.30 may be
Calories 2,465kcal
carb 309g fat 67g protein 165g
My glutes and deltgs hurt insanely again.
Gym workout
super sets
1. squats with a dumbbell betleen legs from dead point 4x8x33kg +
2. incline dumbbell bench press 4x10x(2x15kg)
3. low row narrow grip 4x10x17,25 +
4. lateral dumbbell raises 4x12x(2x5kg)
5. single leg RDL 4x10x(2x10kg) each leg +
6. dumbbell biceps curls 4x10x(2x8kg)
7. bulgaria dumbbell squats 8-8-6x(2x10kg) each leg +
8. overhead triceps extensions with a plate 3x10x10kg
27.06.2023
Sleep .21.30-6.00 I just died…But I woke up couple times in the morning.
Calories
Rest day.
28.06.2023
Sleep 00.00-6.00
In the evening I didn’t feel tired, unfortunately I woke up in the morning without having rested…
Calories 2,627kcal
carbs 254g fat 122g protein 144g
The food is great, but too many fruits and row hazelnuts,
Gym workout
triple sets/ super sets
1. lat pulldown wide neutral grip 4x10x25+
2. dumbbell goblet squats 4x10x22,5kg +
3. dumbbell shoulder press 4x10x(2x8kg)
4. RDL 4x12x47,5kg +
5. bench press shoulder wide grip 4x12x37,5kg
6. lat push down with long ropes 4x10+
7. lateral raises with olates 4x12x(2x5kg)
Dealing with extreme crap at work… again. I guess we’re waiting for my old boss to come back…
29.06.2023
Sleep 23.00-7.45
Calories 2,138kcal
carbs 205g fat 98g protein 121g
Gym workout
super sets
1. incline dumbbell bench press 4x10x(2x15kg) +
2. back squats 4x10x37.5 kg
3. pull ups revese grip hollow body 4x6 +
4. overhead press 4x8x17,5kg
5. leg press machine 4x10x60kg +
6. leg curls 4x10x10kg
7. rare delts machine 4x20-15 (pointless)
8. biceps curls 4x8x17,5kg
My back squat form is still so bad. …
30.06.2023
Sleep 23.30-6.30
Calories 3,093kcal
carbs 307g fat 110g protein 213g
Rest day.
01.07.2023
Sleep 23.45-7.15 But I woke up couple times at 5.30, 6.15 etc…
Calories 2,350kcal
carbs 237g fat 90g protein 110g
Gym workout
triple set/double set
1. pull ups reverse grip 7-7-6-6 +
2.dumbbell RDL 4x10x(2x20kg)
3. bench press 4x10x40kg +
4. dumbbell goblet squats 4x8x24kg
5. dumbbell shoulder press 4x10x(2x8kg) +
6. triceps push down with ropes 4x10 +
7. reverse lunges on spot 4x10x(2x10kg)
02.07.2023
Sleep 23.15-8.15
Calories
“Rest day.”
I was on vacation again. I have incredible pictures.
03.07.2023
Sleep 22.15-7.45 Ideal
Calories 2,326kcal
carbs 259g fat 69g protein 163g
Gym workout
triple set/double set
1. lat pulldown 4x10x25 +
2. RDL 4x15x47,kg +
3. single arm dumbbell shoulder press 4x10x10kg each arm
4. leg press machine 4x12x60kg +
5. lat push down om knees/standing 2x10x21 / 2x12x17,5 +
6. incline dumbbell shoulder press 4x10x(2x15kg)
7. lateral dumbbell raises 4x10x(2x6kg) +
8. landmine RDL straight leg 4x12 +25kg
I know this is not a travel vlog but
Where is that? Very pretty.
Rodopi mountains, Bulgaria. Krichim dam,
I tried to upload more photos from the phone in the previous post, but I didn’t have a good internet connection. The photos were taken with a regular phone, without photoshop. Even so, I find them magnificent.
04.07.2023
Sleep 23.00-7.30
Calories 2,139kcal
carbs 219g fat 82g protein 125g
Rest day.
05.07.2023
Sleep 23.00-6.45
Calories 2,364kcal
carbs 185g fat 108g protein 134g
Gym workout
triple set/double set
1. lat pulldown 4x8x25 +
2. back squats 4x10x37,5kg + (for the last time, it’s not great)
3. bench press 4x8x37,5kg
4. low row narrow grip 4x12x17,5 +
5. leg pres smachine 4x10x60kg +
6. single arm kettlebell shoulder press 4x10x10kg each side
7. leg curls 4x8x15kg +
8. lateral raises with plates 4x10x(2x5kg)
9. Seated leg raise over kettlebell 4 sets +
10. weighted sit ups 4x10x10kg
06.07.2023
Sleep 23.00-6.45 Ideal
Calories 2,474kcal
carbs 249g fat 83g protein 165g
Rest day.
07.07.2023
Sleep 22.15-6.45
Calories
Gym workout
triple set/double set
1. lat pulldown 4x10x40kg +
2. single arm dumbbell shoulder press 4x6x12,5kg each side +
3. squats with a dumbbell between leg 4x10x33kg
4. RDL on smith machine 4x10 +30kg (52kg total) +
5. leg press machine narrow stance 4x12x50kg +
6. single arm kettlebell shoulder press bottom up 4x10x6kg each side
7. overhead triceps extensions with a plate 4x8x15kg +
8. low row narrow grip 4x12x17,5
Sweet small mountain town
I like all the pictures. Beautiful scenery. Some of it is similar to areas around where I am.
Have you ever been to the Kanzanlak Rose Festival, or seen the roses there? I read about it when I was shopping for plants a few years ago. I have a rose that’s supposedly the same as grown there. Someday I might consider trying to get rose water and rose oil from it.
Hello again!
Unfortunately, I have not been to Kazanlak yet. I hope to visit It some day.
The problem is that I don’t have a car and I travel by intercity transport. In Bulgaria it is extremely difficult to travel without your own car.
In our country there is nice nature, very fast wi-fi and is very cheap for foreigners. But it lacks any infrastructure. Roads are not very good. Intercity transport and rail transport is kind of hell. You have to take a whole day or two off to get anywhere at all.
There are no transport links between the different stations. For some big cities, there are only 1-2 buses per day. Public transport is slow, dirty and noisy. It’s just a nightmare. I love going on little trips, but I literally hate the road itself.
Unlike other countries, there are no many organized tours for groups. Such events are organized only in 2-3 cities in Bulgaria (one is the capital) with one date each month.
Sounds crazy, right?
I have been busy raising kids and blah blah blah, have gotten a new passport and am ready to travel.
But, traveling alone. A little anxious about that. I have a friend that travels extensively - alone (heading to Romania and Bulgaria).
Do you travel alone? Any tips?
I am sure that you will read many positive comments about Bulgaria, but everything has two sides. People are good when you are good to them. Not everyone likes foreigners. Most people are chauvinists, consider themselves the smartest and greatest nation in the world, and hate Americans.
Few people speak English well outside the capital and big cities.
I’m not sure what country you’re from, but the most important thing is that it’s cheap for almost everyone. Мainly because of the low standard of living.
Nature is beautiful. Unfortunately, you will be disappointed by the countryside - the urban environment, the dirt, the lack of infrastructure and transport links.
The key words are - abandoned and unmaintained
The most important thing is to know what you want to do and where you want to go. Many foreigners come to Bulgaria for cheap alcohol and drugs. Which is very sad.
It really all depends on the purpose of the visit - urban tourism, rural tourism, folklore festivals, to go to the beach, or mountain or just to see the popular places.
I personally am not a fan of expensive gated hotel complexes. I don’t understand the point of traveling hundreds of kilometers only to shut yourself up for a week behind the walls
I will be happy to help you with any advice and real judgement.
08.07.2023
Sleep 23.30 - 9.00 OMG!
Calories 3,016kcal
carbs 293g fat 135g protein 148g
Rest day.
09.07.2023
Sleep 23.45 - 8.00 Not great, not terrible.
Calories 2,049kcal
carbs 148g fat 98g protein 138g
Gym workout
triple set/double sets
1. lat pulldown wide neutral grip 4x12x21,5 +
2. RDL 4x12x57,5kg +
3. lateral dumbbell raises 4x12x(2x5kg)
4. lat pushdown straight handle 4x15 +
5. leg press machine 4x10x60kg +
6. overhead press 4x10x17,5kg
7. Bulgarian split squats vertical torso 4x8x10kg each leg +
8. triceps push ups 4x10
9. biceps curls 4x10x17,5kg +
10. calf raises 4 sets
Thanks for the thoughtful response.
My post was not very clear, my apologies. My friend is planning a trip to Romania and Bulgaria, not me. I will pass on the information.
My question was about traveling alone. I plan on going to Mexico in the fall, alone.
Most Americans that have traveled internationally realize that we are far from being universally loved. It is unfortunate, but understandable. I have learned that we are easily identifiable by clothing, carriage, and mannerisms. Humility goes a long way in resolving those issues.
I traveled quite a bit when I was younger, am looking forward to experiencing it again.
It makes no sense to complain about the political situation. It’s pathetic.
The president is a russian puppet.
We also have a far-right ultranationalist pro-russian neo-nazi radical party with third place in the parlament. Vazrazhdane (it means “Revival”).
They stormed a cinema theatre during the screening of a film from Sofia Pride Film Fest programme last week …
https://www.euractiv.com/section/politics/news/bulgarian-pm-labels-pro-russian-party-neo-fascist/
You or your friend, it doesn’t matter. Of course he can travel alone. We don’t eat people. 
We are in the European Union after all.
There is a huge selection of all types of hotels, hostels, guesthouses and apartments for rent everywhere. There are car rentals in every city. You could live here lavishly for a month on $1,000 even less.
People here are extremely willing and love to help. Many people will gladly accommodate you in their home if you have nowhere to sleep - But if the person on the other side is reliable, polite and does not show off.
