Queen Cobra's Training Log

[queen_cobra]

I took photos of some beautiful churches in centre of Sofia.

The Sveti Sedmochislenitsi Church and formerly The Black Mosque is a Bulgarian Orthodox church in Sofia, the capital of Bulgaria. It was created in 1547 as an Ottoman mosque later converted into orthodox Church, and was inaugurated on 27 July 1903.

“Saint Alexander Nevsky” is an Orthodox temple-monument in the city of Sofia, Bulgaria, the cathedral of the Bulgarian Patriarch. The church was designed and built in the period 1882-1912 and in 1955 it was declared a cultural monument of national importance. The cathedral is located on a square with the same name

Holy Synod of the Bulgarian Orthodox Church

“Saint Sophia” is an early Christian Orthodox church, basilica type. The 4th century is considered to be the beginning of its existence and it is the traditional cathedral of the city, giving it its name.

“Sveta Nedelya” is an Orthodox church in Sofia, dedicated to the holy great martyr Nedelya, the cathedral of the Metropolitan of Sofia. Next to the church is a square with the same name

[queen_cobra]

14.11.2023
Sleep 22.00-6.30 not bad
Calories 2,166kcal
carbs 251g fat 62g protein 150g

Hotel gym workout
Super sets

1. Lat pulldown 4x10 +
2. Leg raises on roman (captain 's) chair 12-12-10-10
3. Dumbbell shoulder press 4x10x(2x10kg)+
4. Kick stand RDL 4x10x(2x10kg) each leg
5. Push ups close grip 4x10+
6. Dumbbell biceps curl alternate 4x6x(2x10kg)

I have muscle soreness in my legs but i must to touch the weights

[The_Myth]

@queen_cobra

but i must to touch the weights

T shirt!

[queen_cobra]

15.11.2023
Sleep 21.30-6.30 I slept well but woke up many times. However, I was at a hotel and it was noisy.
Calories 2,243kcal
carbs 258g fat 74g protein 137g
Rest day.

16.11.2023
Sleep 23.00-6.45
Calories 3,128 kcal
carbs 278g fat 147g protein 187g

Gym workout
triple sets/super sets

1. lat pulldown reverse narrow grip 4x12x40kg +
2. overhead press 4x10x22,5kg +
3. alternating reverse lunges 4x20x(2x10kg)

4. low row 4x12+
5. plate elevated upper chest press machine 4x10x(2x15kg)+
6. dumbbell RDL 4x10x(2x22,5kg)

7. lateral dumbbell raises 4x10x(2x6kg) +
8. asisted BW leg extensions(reverse nordic curls 4x8
9. triceps push down 4x12

10. weighted sit ups 4x10 +10kg

===================
The most controversial monument in Bulgaria.
Тhe Monument to the Occupying Red Army (MOCHA in Bulgarian) is the tallest monument in Sofia and second in Bulgaria with its total height of 45 meters (a 37-meter stand and another 8-meter sculpture of the Soviet occupier). Moreover, after the demolition of the Red Army obelisk in Riga, MOCHA remained the tallest Red Army monument in all of Europe! - a shameful stain both on our capital and on the whole of Bulgaria.

MOCHA was not built in honor of the victory over Nazi Germany and the warriors who gave their lives for this victory, but for a purely propaganda purpose. MOCHA gives material expression to the idea that the totalitarian power in communist Bulgaria was established and will be guaranteed by the occupying Red Army. The monument was built in 1954 - immediately after the final liquidation of the resistance movement.

Every single word on MOCHA’s inscription is a lie. Neither the army is Soviet (during the Second World War and then until 1946 its official name was the “Worker-Peasant Red Army”), nor is it a liberator, nor is the entire nation grateful for the occupation and the imposed totalitarian regime.

The monument is secured with scaffolding now.
Many activists want it dismantled, unfortunately just as many want it preserved as a sign of appreciation.

[queen_cobra]

17.11.2023
Sleep 21.30-6.30 I woke couple times.
Calories 2,747kcal
carbs 296g fat 104g protein 156g
Rest day.

18.11.2023
Sleep 21.30-8.00 I’ve got a nasty runny nose. I needed to rest.
Calories

Gym workout
triple sets/

1. lat pulldown 4x10x40kg +
2. single arm dumbbell shoulder press 2x6x12,5kg 2x10x10kg each arm +
3. ATG squats on smith machine 4x8 +10kg (32kg combined)

4. lat pushdown on knees 4x10 +
5. bench press shoulder wide grip 4x10x37,5kg +
6. ATG squats on smith machine 4x8 +10kg (32kg combined)

7. single arm lateral cable raises 4x10 each side +
8. RDL 4x10x47,5kg +
9. dumbbell biceps curls alternating 4x8x(2x8kg)

10. knee tuck on roman chair 4x12 +
11. leg curls 4x10x10kg

I don’t take picture of myself in the gym past couple years.
But here I was in another city. It’s underground and the light is awful.

[bigpappafrance]

Love seeing all the photos and hope training is feeling like its going the right direction

[queen_cobra]

19.11.2023
Sleep 22.30-7.30
Calories 2,159kcal
carbs 226g fat 73g protein 143g
Rest day.

20.11.2023
Sleep 21.30 -7.30 I was at home with my mother. An old air conditioner was working in the bedroom, which was very noisy. I woke up very often.
Calories 1,946kcal
carbs 208g fat 74g protein 110g
Rest day

21.11.2023
Sleep 23.00-7.15 I woke couple times.
Calories 2,269kcal
carbs 279g fat 87g protein 95g

Gym workout
triple sets

1. lat pulldown different handles 4x12 +
2. dumbbell shoulder press 2x12x(2x10kg) +
3. deep leg press 4x12x60kg

4. kettlebell pendley rows 4x10x(2x16kg) +
5. deep push ups on kettlebells 4x10 +
6. leg curls 10-10-10-8x15kg

7. kettlebell RDL different leg position 4x12x(2x16kg) +
8. high pull with a plate 4x10x15kg

[LoRez]

@queen_cobra

@LoRez

My Kazanlak rose plant grows like crazy. Maybe next year I’ll try to distill some oil.

Wow, that’s amazing! I’ve never seen a rose with so many leaves and foliage lol what are you doing to them?
Unfortunately, you will need hundred kilos of flowers for fair amount of oil. But you could do some rose water.

I went on vacation for a couple weeks and then forgot to reply to this when I came back.

I did the math once on the oil. If I could get extract oil from every flower, I’d have… 2 drops of oil. If I’m lucky.

As for the foliage, the variety wants seems to have leaves all the way down; it’s not bare on the bottom like a lot of roses. I’m not doing anything special.

Otherwise, when I planted it I loosened the soil a few feet down and mixed in lots of decayed cow/steer manure. Every year I top off the soil with more manure and give it a trim. I trim most of the plant down to thigh height and leave a few long canes with leaves on them.

But mostly it just does its own thing.

[queen_cobra]

Thank you.
I’m right in my place. I now feel calm and satisfied with my workouts and my body. I train fully, with the right volume and intensity to maintain my muscle mass. The flaws stopped bothering me. They are unimportant.
I would like to say that to all the younger in the gym. That moment will come. All worries will become unimportant. The important thing is to be consistent.

[s.gentz]

@queen_cobra

I would like to say that to all the younger in the gym. That moment will come. All worries will become unimportant. The important thing is to be consistent.

Well said!

[queen_cobra]

22.11.2023
Sleep 22.00-6.30
Calories

Gym workout
double sets

1. lat pulldown close grip 4x10 +
2. RDL 4x12x47,5kg

3. heel elevated dumbbell goblet squats 4x10x20kg +
4. dumbbell shoulder press 12-12-10-10x(2x10kg)

5. low row narrow grip 4x12x40kg
6. lateral to overhead dumbbell raises 4x10x(2x6kg)

================
Storgozia is a late antique and early Byzantine fortress and settlement, the remains of which are located near the city of Pleven.
Why does everything look so unkempt and weedy? Because we are in Bulgaria…The fort was was explored and conserved in the eighties and not much has been done since then…

Aerial view from internet.

[queen_cobra]

23.11.2023
Sleep 22.20-6.30
Calories 2,544kcal
carbs 240g fat 116g protein 144g
Rest day

24.11.2023
Sleep 23.15-6.45.I needed to go to bad early.
Calories 3,183kcal
carbs 244g fat 147g protein 212g

Gym workout
triple sets/super sets

1. pull ups reverse grip 4x5 +
2. bench press shoulde wide grip 4x8x42,5kg +
3. squats with a dumbbell between legs 4x10x33kg

4. low row narrow grip 4x12x35kg +
5. deep leg press 4x12x60kg

6. reverse lunges with kettlebells 4x20x(2x10kg) - 10 each leg +
7. kettlebell overhead press 4x10x10kg

8. triceps overhead extensions 2x8x15kg 2x12x10kg
9. dumbbell biceps curls alternating 4x8x(2x10kg)
10. leg raises on roman (captain’s) chair 2x12

• a little stretch

[queen_cobra]

25.11.2023
Sleep 22.30-8.00
Calories 2,168kcal
carbs 210g fat 86g protein 140g
Rest day

26.11.2023
Sleep 22.30- 7.30 Fine…
Calories

Home workout
super sets

1. squats with a kettlebell between legs 4x12x25kg +
2. push ups 4x10

3. russian kettlebell swing 4x20x25kg+
4. single arm shoulder press 4x12x8kg

5. pendley kettlebell row 4x12x25kg+
6. front raises 4x12x8kg

7. kettlebell RDL 4x12x25kg

It’s snowy and cold I didn’t want to go outside …
A profesional shot

[s.gentz]

Awesome pic!!!

[queen_cobra]

26.11.2023
Sleep 22.30- 6.45
Calories

Gym workout
super sets

1. lat puldown 4x10x40kg +
2. reverse lunges 4x20x(2x10kg)

3. bench press 4x10x42,5kg +
4. heel elvated dumbbell goblet squats 4x10x22,5kg

5. low row narrow grip 4x10x40kg +
6. dumbbell shoulder press 4x8-10x(2x10kg)

7. kick stand RDL 4x10x(2x15kg) +
8. overhead triceps extensions 4x10x10kg

My legs and my glutes hurt but whatever, I love this pain.

[s.gentz]

@queen_cobra

My legs and my glutes hurt but whatever, I love this pain.

Yessss!!!

[queen_cobra]

28.11.2023
Sleep 22.30-7.00
Calories 2,468kcal
carbs 247g fat 94g protein 155g
Rest day

29.11.2023
Sleep 21.00- 6.30 I woke up couple times but in general I slept ok. I was really tired.
Calories 2,366 kcal
carbs 284g fat 66g protein 162g

Gym workout
super sets

1. pull ups neutral grip hollow body 4x5 +
2. dumbbell shoulder press 4x8x(2x12,5kg)

3. deadlift 4x7x67,5kg

4.deep leg press 2x15x60kg 2x12x70kg+
5. deep push ups on kettlebells 4x10

6. inverted row 4x10 +
7. sissy squats 4x10

8. front raises 4x10x8kg+
9. leg raises on roman (captain’s) chair 4x12

==============
Rozhen Monastery “St. Nativity of Mother of God”
The monastery church was built before the 15th century and painted in 1597; some of those frescoes are preserved. The Rozhen Monastery was devastated by fire between 1662 and 1674, destroying the library and severely damaging most buildings. The monastery was restored over the next century with the financial help of rich Bulgarians from the whole country. The reconstruction began in 1715 and was fully finished in 1732.

Aerial view - not mine

[queen_cobra]

30.11.2023
Sleep 23.30-6.45
Calories 2,373kcal
carbs 270 g fat 80g protein 150g
Rest day

01.12.2023
Sleep 23.45-6.45 Not enought. I woke up 1-2 times. I felt like sh*t.
Calories3000 kcal
carbs 266g fat 134g protein 175g

Gym workout
super sets

1. lat pulldown 12x25 3x6x30 (new weight !) +
2. dumbbell shoulder press 4x8x(2x17,5kg)

3. squats with a dumbbell between legs 4x10x33kg+
4. dumbbell shoulder press 4x10x(2x10kg)

5. RDL on smith machine 4x10 +40kg (62kg combined) +
6. low row narrow grip 4x10x40kg

7. heel elevated dumbbell goblet squats narrow stance 4x10x20kg+
8. dumbbell biceps curls alternating 4x6x(2x10kg)

9. leg raises on roman (captain’s chair) 4x10

[queen_cobra]

02.12.2023
Sleep 22.45-7.45 Nice
Calories 2,035kcal
carbs 215g fat 77g protein 120g
Rest day

03.12.2023
Sleep 23.45-8.15
Calories 2,683kcal
carbs 250g fat 90g protein 164g
Meeh, I ate too much nuts.

Rest day. It was rainy day and I was so lazy …
I’ve been having a hard time getting motivated on the weekend lately. Yes, I cook, shop, clean, exercise, but generally very sluggish and slow. I need to get active and take more steps -at least 10 000.

04.12.2023
Sleep 23.00-6.30 It could be better.
Calories 2,226kcal
carbs 265g fat 66g protein 142g

Gym workout
triple sets/super sets

1. lat pull down 4x10x40 +
2. dumbbell shoulder press 4x10x(2x10kg) +
3. ATG squats on smith machine 4x10 +10kg (32kg combined)

4. pulldown reverse narrow grip 4x12x40kg +
5. push ups 4x10 +
6. single leg RDL 4x8x(2x10kg) each leg

7. reverse lunges 4x20x(2x10kg) (10 reps each leg) +
8. biceps curls + overhead press with a plate 4x10x10kg

9. hanging knee tuck 4x10

I continue to train with a friend. She is very serious and dedicated. Hope it helps.
Sometimes I go early and finish most of the training by myself so I can pay attention to her later.

==================
Fortress of Lovech - the the current city where I live .
The fortress is partially restored these days.

The beginning is dated according to archaeological data to the 9th-10th century. It has mainly defensive functions and is sparsely populated. At the end of the 12th century, the fortress was transformed into the citadel of the medieval city. The fortress walls and buildings from the 9th-12th centuries continue to exist.
At the beginning of the 14th century, the fortress was the residence of despot Ivan Alexander, elected king of the Bulgarians in 1331.
During the time of the Ottoman invasion, there was a struggle for the medieval fortress many times.

[queen_cobra]

05.12.2023
Sleep 23.00-6.30
Calories 2,355kcal
carbs 263g fat 70g protein 150g

Gym workout
super sets

1. RDL 4x10x57,5kg +
2. low row narrow grip 4x10

3. deep leg press 4x15x70kg+
4. bench press 4x10x42,5kg

5. lat pulldown 4x12x25 +
6. lateral to front dumbbell raises 4x10x(2x5kg)

7. EZ bar biceps curls 4x8x20kg +
8. overhead triceps extensions with a plate 4x10x10kg