Can’t wait to see the pics!!!
1 Like
17.10.2023
Sleep 22.45-7.15
Calories 2,362kcal
carbs 284g fat 67g protein 152g
Rest day.
19 000 
18.10.2023
Sleep 23.45-7.00 Not enough.
Calories 2,633kcal
carbs 226g fat 111g protein 183g
Rest day.
22 000
All those steps I take during the day mean climbing endless hills. I am on vacation in a mountainous area and even in the city there are streets with a slope of 10 degrees or more. The first 4 days my hips hurt just from walking.
19.10.2023
Sleep 23.15-8.00 Finally.
Calories
20 000
Gym workout
super sets
1. dumbbell goblet squats 4x8x22,5kg +
2. dumbbell shoulder press 4x10x(2x7,5kg)
3. pull ups neutral grip 4x6 +
4. bench press shoulder wide grip 4x10x40kg
5. dumbbell RDL 4x10x(2x22,5kg) +
6. lateral dumbbell raises 4x12x(2x5kg)
7. low row 4x10 +
8. triceps push down 4x10
9. leg curls 4x10+
10. leg raises on roma chair (captain’ s chair) 4x10 +
11. pec deck machine straight arms 4x 10
12. lat push down 4x10 +
13. kettlebell upright row 4x10x10kg
I can’t wait to upload pictures…
5 Likes
20.10.2023
Sleep 00.00-8,30
Calories 2,380kcal
carbs 272g fat 68g protein 163g
Rest day. 17 000
My body hurted a lot after the .workout
21.10.2023
Sleep 23.15-7.00
Calories
Gym workout
triple sets/super sets
1. lat pulldown neutral grip 4x12x40kg+
2. dumbbell shoulder press 4x10x(2x9kg) +
3. leg press machine 4x12x50kg
3. RDL on smith machine 4x12 +30kg (52kg combined) +
4. push ups close neutral grip 4x10
5. lat push down with ropes 2x10/ straight handle 2x12
6. triceps push down 4x10 +
7. alternating lunges on smith machine 4x20 no added weights (the bar is 22kg)
Back in my town.
4 Likes
One of the most beautiful places I’ve ever been. I will post my own pics later but let me show you some aerial view.
Melnik, the tiniest town in Bulgaria
It has long and interesting history.
In the Middle Ages it was a border town between Bulgarian and the Byzantine empire. It was a big city on the main road to Thessaloniki. Melnik is developed mostly in Byzantine style.
There are remains of beautiful houses with architecture typical for the Ottoman period and Bulgarian Revival architecture.
Only a century ago more than 10 000 people lived here. The town was inhabited mostly by Greeks. However, after it was included into Bulgaria’s territory, most of them moved to Greece.
The stunning Melnik pyramids are probably the most charming thing in the area. The sandstone rocks shaped by mother nature are everywhere around.
6 Likes
22.10.2023
Sleep 23.00-8.00
Calories 2,721kcal
carbs 260g fat 119g protein 182g
I ate too much meat this week.
Rest day.
23.10.2023
Sleep 23.30-7.00
Calories 1,973kcal
carbs 149g fat 90g protein 146g
Gym workout
triple sets/super sets
1. low row close grip 4x12x35kg+
2. dumbbell shoulder press 4x12x(2x10kg) +
3. RDL toes elevated 4x12x47,5kg
4. lat pulldown close grip 4x10x40kg +
5. lateral dumbbellm raises 4x10x(2x4kg) +
6. heel elevated dumbbell goblet squats narrow stance 4x10x22,5kg
7. leg extensions 4x12 +
8. leg curls 4x10x10kg +
9. weightred sit ups 4x10x10kg
10. alternating dumbbell biceps curls 4x16x(2x9kg)
11. triceps oversead extensions with a plate 4x10x10kg
3 Likes
Asenovgrad is called Little Jerusalem, because it houses 4 monasteries, 16 churches, 71 chapels, and 6 holy springs in its surroundings. According to local people, this name dates from the middle of the 19th-century and was originally used only among the citizens of the town but gradually became an emblem of Asenovgrad.
There is no peak, place or rock without a chapel, a patron saint and an annual sacrifice.
Asenovgrad owes its glory as a religious center and is famous for its lush and spectacular religious ceremonies and celebrations.
I didn’t manage to find them all, but I did take a photo safari of several churches and chapels in the city itself…
8 Likes
24.10.2023
Sleep 23.30-6.30
Calories 2,736kcal
carbs 301g fat 106g protein 127g
Rest day.
25.10.2023
Sleep 22.30-6.30 It’s so dark in the morning…
Calories 2300 kcal
carbs 253g fat 85g protein 140g
Rest day.
26.10.2023
Sleep 22.30-6.30
Calories
Home workout
super sets *
1. pull ups reverse grip 4x5 +
2. kettlebell swing 4x15x24kg
3. resistance band row 12 left hand/12 right hand/12 two hand +
4. squats with kettlebell between legs 4x15x24kg
5. single arm shoulder press 4x12x8kg +
6. kettlebell SRDL 4x15x24kg
7. push ups 4x10 +
8. kettlebell goblet squats 4x8x24kg
previous month
5 Likes
27.10.2023
Sleep 23.30-6.30 not happy
Calories 2,487kcal
carbs 259g fat 99g protein 130g
Rest day.
28.10.2023
Sleep 22.30-8.15 Oh, I feel good.
Calories
Gym workout
triple sets/super sets
1. lat pulldown 4x8x25+
2. deep RDL 4x10x47,5kg +
3. incline dumbbell bench press 4x10x(2x15kg)
4. low row narrow grip 4x10x35kg +
5. deep leg press 4x12x60kg +
6. overhead press 4x10x17,5kg
7. lat push down on knees 4x10 +
8. heel elevated goblet squats with a plate narrow stance 4x10x15kg
3 Likes
The photos from the previous post show the remains of a medieval fortress and a church from the 13th century. The fortress of the “despot” Alexius Slav, who claimed the throne of bulgarian kingdom in 13th century. He was the nephew of the Bulgarian kings Assen, Peter and Kaloyan and son-in-law of the Latin emperor Henri D’Hainault of the Flemish dynasty. He managed to navigate the complex political environment of his time that led to the transformation of his country into a small island of stability. Despot Slav made a huge contribution to the preservation of Eastern Orthodoxy. His capital Melnik was turned into a metropolitan center.
Unfortunately, not much remains of the fortress, as half of it collapsed during the great earthquake at the beginning of the 20th century.
…
Our country is full of Thracian and Roman remains, with remains of hundreds of medieval fortresses and thousands of churches before Ottoman empire. Unfortunately, 99% of the objects are abandoned. You see how the bushes have taken over everything. There is neither initiative nor money for support from the authorities.
So I will show you many pictures of beautiful places, but it breaks my heart that they are so abandoned and wild.
Almost all archaeological sites were discovered and described in the 70-80s until 1987. After that, Bulgaria began the “Transition” from communism to democracy. A period almost identical to that of the USSR. Financial crisis, hyperinflation, power is being seized by mobsters. Our acceptance into the EU is considered to be the end of these dark times from my childhood. Alas, not much has changed.
And so until today.
29.10.2023
Sleep 23.45-7.30 We switched the clock 1 hour back.
Calories 2,678kcal
carbs 285g fat 133g protein 132g
Rest day.
A nice hike - 18km (22 000 )
30.10.2023
Sleep 23.45-6.45 Could be better 
Calories 2,188kcal
carbs 309g fat 51g protein 134g
Gym workout
triple sets/super sets
1. lat pulldown 4x10x40kg+
2. heel elevated goblet squats 4x10x22,5kg +
3. dumbbell shoulder press 4x10x(2x10kg)
4. low row 4x10x30kg+
5. kick stand kettlebell RDL 4x10x(2x16kg) each leg +
6. triceps push down 4x12
7. leg curls 10-10-8-8x15kg +
8. leg extensions 4x10
9. lateral raises to overhead 4x10x(2x5kg) +
10. dumbbell biceps curls (alternating) 4x8x(2x8kg) +
11. knee raises on roma (captain’s) chair 4x10
7 Likes
Real nice hike!!
1 Like
31.10.2023
Sleep 22.00-6.30 Fine
Calories 2,603kcal
carbs 355g fat 64g protein 165g
Rest day.
01.11.2023
Sleep 23.30-6.30 Meeeh…
Calories
Gym workout
triple sets/super sets
1. lat pulldown narrow grip 4x12+
2. deep leg press 4x12x60kg +
3. bench press shoulder wide grip 4x10x42,5kg
4. cable low row- different angles 4x12+
5. dumbbell RDL 4x12x(2x22,5kg) +
6. dumbbell shoulder press 4x10x(2x10kg)
7. heel elavated ATG dumbbell goblet squats narrow stance 4x12x15kg+
8. overhead triceps ehtensions with a plate 4x10x10kg
My workouts are almost identical. I don’t know it it’s interesting to anyone but I’m so used to keeping a journal. If I don’t fill in my diary, it’s like I haven’t worked out at all 
6 Likes
This made me laugh, because I feel the same way about my log.
I imagine we all feel that way, to some extent…
1 Like
The Melnik Earth Pyramids are rock formations, known as hoodoos, situated at the foothills of the Pirin mountain. Just majestic view in person 
And some of my favourite places - a path in the woods
6 Likes
02.11.2023
Sleep 23.30-7.00
Calories 2,457kcal
carbs 228g fat 107g protein 158g
Rest day.
03.11.2023
Sleep 21.00-6.30
I was on a professional course for 2 days. Waste of time, but the state pays and I got another certificate. There was nothing to do in the hotel room - I didn’t have a phone charger, I didn’t have a book, the TV had 5 channels.
Calories 1,738kcal
carbs 191g fat 63 protein 118g
Rest day.
04.11.2023
Sleep 23.30-7.00 Meeeh…
Calories 2,557kcal
carbs 213g fat 86g protein 167g
Gym work
triple sets/super sets
1. pull ups reverse grip 6-6-5-5+
2. dumbbell shoulder press 4x10x(2x10kg) +
3. squats with dumbbell between legs 4x10x33kg
4. lat pulldown narrow grip on knees 4x12x35kg+
5. push ups narrow grip 4x10 +
6. deep leg press 4x12x60kg
7. reverse lunges 4x20x(2x10kg) +
8. triceps push down 4x12
Tried re-reading logs here. Well, I don’t feel like reading it, I’m not interested. I just don’t care who lifts how much weight anymore. 
A few years ago ( in the beggining of my log here) I was terribly proud and envious at the same time. I lifted heavy and made fun of the weaker ones. It gave me pleasure to read other people’s logs and to watch other’s workouts in the gym with a sneer. 
Maybe I’m grown now. It should. I’m going towards 40 though, 
I train very focused on performance, slowly and with the aim of developing some qualities. Struggling not to compare myself to others.
4 Likes
05.11.2023
Sleep 00.30-8.00 I watched the entire season of The Silo in two days.
Calories 2,613kcal
cabrs 268g fat 125g protein 126g
Rest day.
06.11.2023
Sleep 23.45-7.00
Calories 2,174kcal
carbs 238g fat 57g protein 162g
Gym workout/
a half workout
1. dumbbell goblet squats 4x10x22,5kg
2. lat pulldown 4x12x25
3. dumbbell shoulder press 4x10x(2x10kg)
4. lat pulldown narrow grip 4x10x40kg
From today I started training my colleague and her boyfriend in the gym.
My workout failed. We’ll have to arrange something else in the future to keep everyone happy.
4 Likes
07.11.2023
Sleep 23.30-I do not know. I woke up in the dark and couldn’t sleep for a long time. I got up at 7 as usual. I felt like crap all day.
Calories 2,929kcal
carrbs 330g fat 82g protein 206g
Rest day.
08.11.2023
Sleep 23.45- Same. Awfull
Calories2,902кkcal
carbs 343g fat 98g protein 160g
I eat too much this week.
Gym workout
triple sets/super sets
1. lat pulldown 4x10x45kg+
2. bench press shoulder wide grip 4x12x42,5kg_
3. deep leg press 4x15x60kg
4. lat push down on knees 4x10+
5. dumbbell RDL 4x12x(2x22,5kg)
6. single arm kettlebell overhead press 4x10x10kg each arm
7. dumbbell biceps curls 4x10x(2x8kg) +
8. lateral dumbbell raises to overhead 4x10x(2x5kg)
This time things worked out perfectly. I went half an hour before my people and I did the whole training.
09.11.2023
Sleep 22.30 -6.15 Not bad.but two wakeups for WC
Calories 2,346kcal
carbs 237g fat 63g protein 190g
Rest day.
4 Likes
10.11.2023
Sleep 22.30- 5.30 may be. Too early, but fine.
Calories
Gym workout
triple sets/super sets
1. pull ups reverse grip 4x5 +
2. dumbbell shoulder press 4x10x(2x10kg) +
3. ATG smith machine squats 4x8 +10kg (32kg combined)
4. low row 4x12x30kg+
5. push ups on kettlebells 4x10+
6. reverse lunges 4x16x(2x10kg) (8 reps per leg)
7. overhead triceps extensions with a plate 4x10x10kg +
8. smith machine RDL 4x12 +30kg (52kg combined) +
9. leg raises on roman (captain) chair 4x12
7 Likes
Serdica (or Serdika) was the name given to the city of Sofia-Bulgaria’s capital city, in ancient times.It was named after a Celtic tribe called “Serdi".
Bulgaria is one of the oldest countries in Europe , and the site of Serdica (modern day Sofia was inhabited as early as 6,000 BC. The remains of a few different neolithic settlements from a broad range of time periods (6000 to 3000 BC) were found here. The Thracians settled the area around 500 BC, but were conquered in 339 by Philip II of Macedon. The same Philip II that took Plovdiv, and named it Philipoppolis.
Later Serdica became a very important and central city in the Roman Empire.
Under the rule of the Emperor Diocletian, the city became the capital of the province Dacia Mediterranea.
The first ruins were discovered in 2004 while building a hotel. These were the ruins of the amphitheatre. More ruins sprung up quite unexpectedly in 2006 when digging the foundation for a neighbouring building. They still built the hotel… Ah Bulgaria.The ruins are proudly displayed in the lobby.
More ruins of Serdica were discovered in 2010 during the construction of a metro tunnel and station.
The complex at Sofia’s Metro station Serdika II is the largest area of ruins in the city. There is a large open air complex beside the street, and the sidewalk above leads past the entire length of the area. Between this outdoor area and the areas inside, is the remnants of 8 streets, a church, Roman baths, and houses.
8 Likes
11.11.2023
Sleep 22.30-8.00
Calories1,628kcal
carbs 176g fat 55g protein 110g
Rest day.
12.11.2023
Sleep 23.30-8,30
Calories1,993kcal
carbs 228g fat 72g protein 113g
Rest day.
My legs hurted too bad whole weekend.
13.11.2023
Sleep 23.30-6.30 arhhhh
Calories
Gym workout
triple sets/super sets
1. lat pulldown narrow grip 4x12x40kg +
2. dumbbell shoulder press 4x10x(2x10kg) +
3. deep leg press 4x12x60kg
4. low row 4x12x30kg+
5. plate elevated upper chest press machine 4x12x(2x15kg)+
6. RDL 4x7x67,5kg (heavy)
7. lateral dumbbell raises 4x10x(2x6kg) +
8. sissy squats 4x10
4 Likes