10.07.2023
Sleep 22.45- 6.45.
Calories 2,324kcal
carbs 237g fat 79g protein 163g
Gym workout
triple set/double sets
1. pull ups reverse grip 4x5 +
2. bench press with raised leg 4x12x37,5kg +
3. squats on smith machine 4x8 +15kg (37kg combined)
4. low row narrow grip 4x12 +
5. single arm dumbbell shoulder press 4x10x10kg +
6. bulgarian hip hinge 4x10x(2x10kg) each leg
7. dumbbell biceps curls 4x10x(2x8kg) +
8. dumbbell upright row 4x10x(2x8kg) +
9. RDL on landmine 4x12 +30kg
11.07.2023
Sleep 22.45 - 6.45 But I woke up couple times.
Calories 3,019kcal
carbs 257g fat 138g protein 184g
Rest day.
12.07.2023
Sleep 23.00-6.45 I woke up 2-3 times again and I didn’t feel fine.
Calories 2,529kcal
carbs 185g fat 115g protein 195g
Gym workout
triple set/double sets
1. lat pulldown 4x12x40kg +
2. dumbbell shoulder press 4x12x(2x8kg) +
3. leg press machine 12x50kg 12x60kg 12x70kg 12x80kg
4. low row narrow grip 4x10x40kg +
5. incline dumbbell bench press 4x12x(2x15kg) +
6. RDL 4x12x57,5kg
7. triceps push down with long ropes 4x12+
8. single arm lateral cable raises 4x12 each arm +
9. Seated leg raise over kettlebell 4 sets
10. weighted sit ups 4x10
11. calf stretching and raises 4 sets
It’s too hot here. I felt exhausted, sleep deprived and overfed.
Some sweet memories
13.07.2023
Sleep 23.30 - 5.30 NO COMMENT
Calories 2,108kcal
carbs 204g fat 52g protein 178g
Rest day.
14.07.2023
Sleep 22.30-6.30 meeh
Calories 2,202kcal
carbs 233g fat 75g protein 156g
Gym workout
triple set/double sets
1. pull ups reverse grip 4x5 +
2. single arm dumbbell shoulder press 2x10x10kg + overhear press with a barbell 2x10x18kg+
3. squats on smith machine 4x10 +10kg
4. pulldown narrow grip 4x10x25 +
5. uneven push-ups -one hand elevated 4x12 +
6. dumbbell RDL 4x12x(2x22,5kg)
7. leg extensions 4x12 +
8. leg curls 4x10x15kg +
9. knee tuck on roman chair 4x12
Awful posing
Nice work @queen_cobra!! Your consistency is great to see. Now if only your sleep would follow!!!
15.07.2023
Sleep 22.30 - 7.15 I woke up in the night again.
+18.00-19.00 nap
Calories 1,953kcal
carbs 100g fat 84g protein 132g
Rest day.
16.07.2023
Sleep 23.30-6.30 hmmm…
@s.gentz
Thank you so much. Apparently the sleep thing is in stages. I slept like a baby for several weeks. For the past few days I have had a hard time sleeping at night. I go to bed early, but I don’t feel sleepy. And in the morning I wake up disgustingly early. I don’t feel well at all. I hope it goes away after another day.
I think I’m too tired after the gym.
Calories
Gym workout
triple sets/double sets
1. lat pul down wide neutral grip 4x12x21 +
2. bench press shoulder wide grip legs off the ground 4x10x42,5kg +
3. leg press machine 20x50kg 15x60kg 15x70kg 12x80kg
4. dumbbell shoulder press 12-12-10-10x(2x9kg) +
5. deadlift 4x6x70kg
6. low row narrow grip 4x10x35kg +
7. push ups narrow grip 4x12
8. BW sissy squats (wide open knees) 12-10-10-10
9. assisted hip airplane 4 sets
I look better in person, I promise 
17.07.2023
Sleep 22.15-6.45 I woke up couple times but at least I went to bed early.
Calories 2,024kcal
carbs 181g fat 77g protein 125g
Rest day.
18.07.2023
Sleep 22.15 - 6.00 Ok…
Calories 2,730kcal
carbs 232g fat 132g protein 155g
Gym workout
triple set/double sets
1. lat pulldown narrow grip 4x15x21 +
2. dumbbell shoulder press 4x10x(2x10kg) +
3. squats with a dumbbell between legs 4x10x33kg
4. RDL on landmine 4x12 +35kg +
5. alternate dumbbell snach from the ground 4x16x12,5kg (8 reps per arm) +
6. lat pulldown wide 4x12x21 +
7. triceps push down with ropes 4x12 +
8. biceps curls 4x10x18kg
9. leg extensions 4x12 +
10. leg curls 4x10x15kg
It’s so hot. There’s no air conditioner in my office, nor in my home … 
It’s 38-40 °C outside for two weeks in a row … and it will be continued for 2 weeks more…
19.07.2023
Sleep 22.45 - 6.15 I woke uo to open the windows for some fress air.
Calories 3,125kcal
carbs 335g fat 121g protein 176g
Rest day.
20.07.2023
Sleep 22.45 - 6.45 It was too noisy. The neighbors clattered until late, then there was a short storm outside
Calories
Gym workout
triple set/double sets
1. lat pulldown reverse grip 4x10x25 +
2. overhead press 4x10x22,5kg
3. leg press machine 4x12x60kg
4. RDL 4x12x52,5kg +
5. deep push ups on kettlebells 4x8 +
6. lat pushdown wide 4x12x21
7. triceps push down 4x12 +
8. biceps curls 4x8x(2x10kg)
9. reverse lunges on spot 4x20x(2x10kg) +
10. hanging knee tuck 4x8-10
21.07.2023
Sleep 21.45 - 6.15 I woke up just once.
Calories 2,230 kcal
carbs 205g fat 84g protein 164g
Rest day.
22.07.2023
Sleep 21.30 - 6.30 It was hot. I got nervous. I woke up like 15 times.
Calories
Gym workout
double sets
1. pull ups neutral grip withbbent knee 8-7-6-5 +
2. incline dumbbell bench press 4x12x(2x15kg)
3. heel elevated goblet squats 4x10x22,5kg +
4. lateral dumbbell raises 4x10x(2x5kg)
5. bulgarian hip hinge with a kettlebenn in hand 4x10x16kg each leg +
6. low row narrow grip 4x10x17,5
7. bulgaria split squats with a kettlebenn in hand 4x8x16kg each leg +
8. jack knife leg raises 4 sets
My picture as a newborn 
23.07.2023
Sleep 22.45 - 6.15 I woke upcouple times but it’s not bad
Calories 3,065kcal
carbs 253g fat 162g protein 159g
Rest day. Some hiking.
24.07.2023
Sleep 00.00.30 - 6.30 In fact … I slept fine. Just not enough I watched almost whole season of TV show Sweet thooth
Calories
Gym workout
double sets
1. lat pulldown 4x12x21 +
2. RDL 4x10x52,5kg
3. single arm kettlebell shoulder press 4x10x10kg each arm +
4. low row narrow grip 4x8x40kg
5. single leg RDL with a kettelbell in opposite hand 4x10x16kg each leg +
6. kettlebell upright row 4x10x16kg
7. leg press machine narrow stance 4x12x60kg +
8. knee tuck on roman chair 4x12
Amazing
Have you tried Zinc/Magnesium supplementation or melatonin (if you can get it)? Might help. Zinc & Magnesium help me sleep a lot.
Looking strong
The trouble with sleeping is entirely my fault.
It’s just that when I allow myself to go to bed late one night, it ruins the next 2-3 days. I’m getting old
After this post you quote, I immediately took measures, In the following days I was able to get my routine back and I went to bed around 22.00. Untill yesterday
I tried melatonin 1 mg per pill couple times, not useful.
I take 200-300 mg Mg as magnesium citrate some times- it literally sits on my nightstand but I don’t take it.
i think i get my minerals from food. My food is the same for years - bread, oats, meat (turkey, chicken or trout - every week different), cottage cheese, eggs -every day, vegetables like zucchini, celery - I’ve been eating 300g of celery almost every day for the last few months, cucumbers, eggplants, tomatoes etc., fruit, and nuts/tahini. (icecream last couple of days but I will stop it)
Thank you. Barbells and bacon as I said
I could never reach these places, but I want to share with you the beauty of our nature. \It;s called The most extreme places in Bulgaria
25.07.2023
Sleep 22.00-6.15
Calories 2,569kcal
carbs 273g fat 100g protein148g
Rest day.
26.07.2023
Sleep 22.00-6.15
Calories 2,806kcal
carbs 310g fat 109g protein 153g
Rest day.
It was extremely hot outside. I decided to take another rest day
27.07.2023
Sleep 22.45 - 6.15
Last 3 days I go to bed around 22.00 and I feel good. The problem is that I wake up once to go to the toilet and then again when the neighbor leaves for work and the noise is heard. Probably around 5 .00, not sure. This is how my sleep is interrupted, but it is what it is. Than I woke up at 6.15 when the other neghbor leaves for work and unlocks the door noisily.
I can hear the neighbors because I sleep in the hallway. So that I don’t hear the seagulls. It’s fucked up
Calories
Gym workout
triple sets/double sets
1. lat pulldown 4x12x40kg +
2. single arm dumbbell shoulder press 4x8x12,5kg each arm +
3. leg press machine 4x12x70kg
4. single arm dumbbell row 4x10x20kg each arm +
5. leg curls 4x10x15kg +
6. BW sissy squats 4x10
7. landmine RDL 4x12+35kg+
8. push ups narrow grip 4x10
28.07.2023
Sleep 23.00-6.30 Fine.
Calories 2,841kcal
carbs 305g fat 107g protein 167g
Rest day.
29.07.2023
Sleep 23.15 - 7.45 Not bad.
Calories 2,708kcal
carbs 294g fat 95g protein 183g
Gym workout
triple sets
1. Lat pulldown neutral grip 4x12x25 +
2. Squat with dumbbell between legs 4x10x33kg +
3. Bench press legs up 4x10x37,5kg
4. Low row - single arm/two handles 4x10 +
5. RDL 4x10x57,5kg +
6. Single arm kettlebell overhead press 4x10x10kg
7. Deep goblet squats with kettlebell 4x12x16kg +
8. Lat pushdown with long ropes 4x10
9. Calf stretching and raises 4 sets
30.07.2023
Sleep 22.15-6.30 + 19.30-20.30
Calories 3,246kcal
carbs 338g fat 142g protein 158g
Rest day.
31.07.2023
Sleep 00.15-6.45 A grave mistake. I was really sleepy all day.
Calories 2,554kcal
carbs 278g fat 94g protein 138g
Gym workout
triple sets/super sets
1. pull ups 7-6-5-5 +
2. RDL 4x10x57,5kg
3. plate loaded seated row machine 4x12 +
4. dumbbell shoulder press 4x12x(2x8kg) +
5. leg press machine 4x12x60kg
6. triceps push down with rope 4x10 +
7. side squats 4x12x10kg (6 reps on side)
8. hanging knee tuck 3x8 +
9. lateral dumbbell raises 4x10x(2x6kg)
01.08.2023
Sleep 22.15-6.45 I slept great, but I woke up too many time for WC- I eat almost 1,5 kg watermelon a day 
Calories 3,035kcal
carbs 328g fat 100g protein 170g
I have had an insatiable appetite for the past two weeks. I’m guessing it’s PMS related
Rest day.
02.08.2023
Sleep 22.15-6.45
Calories 2,994kcal
carbs 316g fat 104g protein 192g
Gym workout
triple sets/ super sets
1. Lat pulldown wide neutral grip 4x10x40 kg + drop set 4x8x 30kg +
2. ATG squat on smith machine 4x10 +10kg (32kg combined with the bar) +
3. dumbbell shoulder press 4x12x(2x8kg)
4. Barbell row horizontal to floor 4x12x32,5 +
5. ATG squat on smith machine 4x10 +10kg (32kg combined with the bar) +
6. push ups narrow grip 4x12
7. kick stand kettlebell RDL 4x10x16kg each leg +
8. lateral dumbbell raises 4x10x(2x5kg)
03.08.2023
Sleep 23.00-6.45
Calories 3,021kcal
carbs 288g fat 111g protein 173g
Rest day.
My quads hurted unbelievably. At every step I felt like a knife was being stabbed into my thighs. 
04.08.2023
Sleep 23.00-7.00
Calories3,286kxal
carb 300g fat 149g protein 184g
Gym workout
triple sets/ super sets
Gym workout
triple sets
1. lat pulldown narrow grip 4x12x25 +
2. bench press legs up 4x12x37,5kg +
3. leg press machine 4x12x60kg
4. lat pulldown neutral grip 4x12x21,5 +
5. dumbbell shoulder press 4x12x(2x8kg)
6. dumbbell RDL elevated toes 4x12x(2x20kg) +
7. biceps curla 4x10x17,5kg +
8. lateral dumbbell raises 4x12x(2x5kg) +
9. side stepdown heel tap 4x10 each side
Yessss!!! Keep crushing it!! Your one of the most consistent logs on here! Love that you eat a good amount of cals too. A lot of females seem to be afraid to eat and wonder why no progress.
Thank you.
I’m too hungry now. This hunger will go away, I hope I’m feeling overfed and bloated…
