Nice workout!!
1 Like
06.12.2023
Sleep 23.45-6.30 Awfulll
Calories 2,558kcal
carbs 197g fat 68g protein 183g
Rest day.
07.12.2023
Sleep 23.00-6.30 I woke up couple times.
Calories 2,370kcal
carbs 280g fat 60g protein 140g
Gym workout
triple sets/super sets
1. pull down narroww reverse grip 4x12x40kg +
2. dumbbell shoulder press 4x10x(2x12,5kg) +
3. reverse lunges 4x16x(2x12,5kg) 8 reps per leg
4. low row 4x10x40kg
5. kick stand RDL 4x10x(2x15kg) each leg
6. push ups 4x10 +
7. lateral dumbbell raises 4x10x(2x5kg)
8. leg curls 4x8-10x15kg+
9. hangimg knee tuck 4x10-12
+ Some stretching.
I continue to train with a friend ( a coworker). It works well.
My previous student and I trained together for more than a year. She was very persistent and dedicated. Unfortunately, she learned nothing about self-motivation and self-training ability…At the beginning of September, she left with her husband to become truck drivers.
She certainly has the opportunity to train and I have given her all my knowledge on how to do it. However, she never continued training.
I’m still thinking about whether this year was a waste of time and emotions. I’m trying to convince myself that it’s not. Teaching another person makes me better.
08.12.2023
Sleep 23.00-I woke up again in the middle of the night. I turned around and finally saw that it was about 5 o’clock. I got even angrier. As he fell asleep, and soon the alarm rang…
And this will pass
Calories 2,785kcal
carbs 268g fat 93g protein 205g
Rest day.
3 Likes
09.12.2023
Sleep 22.00-7.00 Could be better
Calories 1,840 kcal
carbs 222g fat 64g protein 97g
Rest day.
10.12.2023
Sleep 00.00-7.30 ghrrr
Calories 1,835kcal
carbs 197g fat 74g protein 100g
Gym workout
super sets
1. heel elvated goblet squats 4x10x22,5kg +
2. incline dumbbell bench press 4x5x(2x17,5kg)
3. RDL 4x10x57,5kg +
4. single arm kettlebell overhead press 4x10x10kg each arm
5. lat pulldown narrow grip 4x10x25+
6. kettlebell around the world 4x2 rounds
7. triceps push down with a rope 4x12 +
8. leg raises on the floor 4x10
9. leg extensions 4x10+
10. leg curls 2x10x15kg 2x10x10kg
Perfect!
Random pics.
9 Likes
11.12.2023
Sleep 22.15-6.30 So far, so good.
Calories 2,266kcal
carbs 202g fat 67g protein 203g
Gym workout
super sets
1. Pull ups neutral grip 4x5 +
2. leg press machine 4x12x70kg
3. seated good morning 4x10x23kg +
4. dumbbell shoulder press 4x10x(2x12,5kg
5. low row 4x10 +
6. plate loaded seated upper chest press machine 4x12x(2x15kg)
7. kick stand kettlebell RDL 4x10x(2x16kg) each leg +
8. kettlebell upright row 4x10x15kg
9. hanging knee tuck 10-10-8-8
=====================
I have been feeling depressed for the last few weeks. I feel nostalgic.
Here are pictures from 12th grade. Photos for the graduation album.
Can you imagine how many years ago that was?
5 Likes
12.12.2023
Sleep 22.45-6.45
Calories 2,400 kcal
carbs 222g fat 103g protein 134g
Rest day.
13.12.2023
Sleep 23.15-5.15
The sound Messenger woke me up insanely early. My friend who lives in China texts me, and it’s 6 hours apart. 
Calories 2,570kcal
carbs 215g fat 73g protein 180g
Gym workout
super sets
1. lat pulldown narrow reverse grip 4x12x25 +
2. dumbbell shoulder press 10-10-8-8x(2x12,5kg) +
3. reverse lunges 4x16x(2x12,5kg) 8 reps each leg
4. RDL 4x10x57,5kg +
5. lateral dumbbell raises 4x12x(2x5kg)
6. lat push down on knees 4x12 +
7. cable squats 4x12
8. triceps push down 4x12+
9. dumbbell biceps curls alternating 4x10x(2x8kg)
4 Likes
14.12.2023
Sleep 22.30-6.30 Normal.
Calories 2,793kcal
carbs 273g fat 115g protein 182g
Rest day.
15.12.2023
Sleep 01.15 -7.15
I was at a work party the night before. I got home on time, but I was nervous and couldn’t sleep. I woke up many times
Calories 2,214kcal
carbs 192g fat 105g protein 120g
Rest day.
16.12.2023
Sleep 21.30-7.30 fine.
Calories 1,713kcal
carbs 197g fat 60g protein 96g
Gym workout
super sets
1. bench press shoulder wide grip 10-8-8-8x42,5kg +
2. RDL 4x12x47,5kg
3. lat pulldown 4x10 +
4. leg press machine 4x12x60kg
5. low row 4x10-12+
6. dumbbell shoulder press 4x10x(2x10kg)
7. leg extensions 4x10 +
8. leg curls 4x12x10kg
9. triceps push down V-handle 4x10-12 +
10. lateral dumbbell raises 4x12x(2x5kg)
11. leg raises on roman (captain’s) chair 4x12
4 Likes
17.12.2023
Sleep 23.15-7.15
Calories 1,587kcal
carbs 173g fat 55g protein 93g Not a trend, just a bit of a fast
Rest day.
18.12.2023
Sleep 23.30-6.15 Could be more.
Calories
Gym workout
triple sets/super sets
1. lat pulldown narrow reverse grip 4x10 +
2. dumbbell shoulder press 4x8x(2x12,5kg) +
3. reverse lunges 4x20x(2x12,5kg) 10 reps each leg
4. deep push ups on kettlebells 4x8-10
5. low row narrow grip 4x10x40kg
6. dumbbell RDL 4x12x(2x22,5kg) +
7. sissy squats 4x10 +
8. lateral dumbbell raises 4x12x(2x5kg)
9. dumbbell biceps curlss alternating 4x10x(2x9kg) +
10. triceps overhead press with a plate 4x12x10kg
11. lat push down on knees 4x12 +
12. hanging knee tuck 4x8-10
Myself 
5 Likes
19.12.2023
Sleep 00.00-around 5.20 ? I had an emotional night…
Calories 2,100 kcal
carbs 202g fat 80g protein 126g
Rest day.
20.12.2023
Sleep 22.30-don’t know, I barely slept.
Calories 2,078kcal
carbs 205g fat 88g protein 114g
Gym workout
triple sets/super sets
1. deadlift 4x8x67,5kg+
2. lat pulldown narrow grip 4x10-12 +
3. dumbbell shoulder press 4x10x(2x8kg)
4. deep leg press 4x12x60kg+
5. bench press shoukder wide grip 4x10x42,5kg
6. lat pushdown 4x10-12 +
7. lateral dumbbell raises 4x10x(2x6kg)
8. ATG heel elvated goblet squats narrow stance 4x10-12x15kg+
9. overhead triceps extensions with a plate 4x12x10kg
4 Likes
21.12.2023
Sleep 22.30- I don’t know, I got nervous.
Calories 1,862kcal
carbs 230g fat 58g protein 95g Again- Not usual
Rest day.
22.12.2023
Sleep 22.40-like 5.15 or smth
My period is coming soon. It has become common over the last 1-2 years for this to affect my sleep for a few days. I don’t have any other side effects otherwise.
Calories1,650 kcal
carbs 198g fat 46g protein 106g
Gym workout
triple sets/ super sets
1. pull ups neutral grip 8-7-6-5 +
2. dumbbell shoulder press 4x12x(2x10kg)
3. RDL 15-12-12-12x47,5kg +
4. incline dumbbell bench press 4x12x(2x15kg)
5. lat pull down harrow grip 4x12+
6. heel elevated dumbbell goblet squats 4x10x22,5kg
7. leg curls 4x8x15kg +
8. sissy squats 4x10
I have plenty of new pics and videos now but I will share them later.
5 Likes
23.12.2023
Sleep 22.45-same shit… I got up at 7.00
Calories 1,345kcal
carbs 166g fat 36g protein 90g
Home workout
super sets
1. kettlebell swings 4x20x24kg+
2. kettlebell pendley row 4x12x24kg
3. single arm overhead press 4x12x8kg +
4. potato sack squat with a kettlebell 4x10x24kg
5. front raises 4x12x8kg+
6. leg raises hollow body hold 4x12
24.12.2023
Sleep 22.00-7.15 I’m at my mom’s home and I slept well. I woke up couple times but I fall asleep almost immediatly.
Calories: 1,702kcal
carbs 187g fat 69g protein 86g
Rest day.
HAPPY HOLIDAYS!!!
6 Likes
25.12.2023
Sleep 22.30-7.30
Calories 1,711kcal
carbs 196g fat 62g protein 90g
Rest day.
26.12.2023
Sleep 23.30-7.30
Calories 1400 kcal
carbs 160g fat 48g protein 80g
Rest day.
27.12.2023
Sleep 23.30-8.15 fine
Calories
Gym workout
triple sets/super sets
1. lat pulldown narrow reverse grip 4x10 +
2. dumbbell shoulder press 4x12x(2x10kg)+
3. deep leg press 4x12x65kg
4. deadlift 8-7-7-6x67,5kg+
5. incline dumbbell bench press 4x12x(2x15kg)
6. lat push down on knees 12-12-10-10 +
7. lateral dumbbell raises 4x12x(2x5kg)
8. triceps push down 4x12 +
9. biceps curls 4x12x17,5kg
5 Likes
Lookin strong💪🏼
1 Like
28.12.2023
Sleep
Calories 1,715kcal
carbs 186g fat 60g protein 117g
Rest day.
29.12.2023
Sleep 22.45 - 6 00 may be
Calories
Gym workout
triple sets/super sets
1. lat pulldown narrow reverse grip 4x10x40kg +
2. dumbbell shoulder press 4x8x(2x12,5kg)+
3. reverse lunges 4x20x(2x12,5kg) 10 reps each leg
4. low row 4x10x40kg +
5. deep push ups on kettlebells 4x8
6. leg press machine 4x10x70kg +
7. good morning 4x10x27,5kg +
8. kettlebell around the world 4 sets
9. overhead triceps extensions with a plate 4x12x10kg+
10. asisted reverse nordic (BW leg extensions) 4x8
I make these for stories in FB.
5 Likes
30.12.2023
Sleep 22.30-6.15 may be
Calories 1,717kcal
carbs 208g fat 43g protein 123g
Rest day.
31.12.2023
Sleep 22.45 - 6 30 may be
Calories
Gym workout
triple sets/super sets
1. lat pulldown 4x10 +
2. single arm kettlebell overhead press 4x10x10kg each arm+
3. heel elevated dumbbell goblet squats 4x10x22,5kg
4. RDL from the floor 4x10x47,5kg+
5. incline dumbbell bench press 4x12x(2x15kg)+
6. low row 4x10 +
7. triceps push down 4x10
8. reverse lunges 4x20x(2x10kg) 10 reps each leg
9. leg raises on hollow body hold 4x10-12
Terrible light
8 Likes
01.01.2024
Sleep same
Calories 1,542kcal
carbs 147g fat 49g protein 114g
Rest day.
Happy new year, guys!!!
02.01.2024
Sleep 19.00-21.00 Ohhh 22.30-6.00 may be
I’m a little bit sick again.
Calories
Gym workout
triple sets/super sets
1. lat pulldown 4x10x40kg +
2. dumbbell shoulder press 4x10x(2x12,5kg) +
3. leg press 4x12x60kg
4. low row two handles 4x10-12+
5. lateral dumbbell raises 4x10x(2x6kg) +
6. kick stand RDL - foot on the wall 4x10x(2x12,5kg) each leg
7. leg curls 4x8x15kg+
8. leg extensions 4x12
5 Likes
03.01.2024
Sleep 22.00-6.00 may be. I have a runny nose and I’m not sleeping well
Calories
My glutes hurted strangely 
Gym workout
triple sets/super sets
1. lat pulldown narrow grip 4x12 +
2. incline dumbbell bench press 4x12x(2x15kg) +
3. squat with a dumbbell between legs 4x10x33kg
4. dumbbell RDL 4x10 +
5. lat pushdown on knees 4x12
6. triceps push down 4x10+
7. biceps curls 4x10x17,5kg
8. leg raises in hollow body hold 4x12 +
9. kettlebell upright row 4x10x16kg
4 Likes
04.01.2024
Sleep 21.15- 6.15 I slept better.
Calories 2,152kcal
carbs 190g fat 95g protein 108g
Rest day.
05.01.2024
Sleep 22.45-6.30 may be- I woke up before the alarm/
Calories 2,190 kcal
carbs 212g fat 77g protein 155g
Gym workout
triple sets/super sets
1. deadlift 3x67,5kg 3x3x77,5kg +
2. bench press 4x8x42,5kg
3. lat pulldown 4x8x25+
4. overhead press 4x8x22,5kg
5. reverse lunges 4x20x(2x12,5kg) +
6. lateral dumbbell raises 4x10x(2x6kg)
7. leg raises on roman (captain’s ) chair 4x12 +
8. leg curls 4x10x15kg+
9. leg extensions 4x10
10. low row narrow grip 4x10x35kg +
11. triceps overhead press 2x10x15kg 2x10x10kg
6 Likes
06.01.2024
Sleep 22.30-6.15
Calories 1,535kcal
carbs 190g fat 40g protein 112g
Rest day.
07.01.2024
Sleep 21.30-6.30
Calories 1,626kcal
carbs 177g fat 68g protein 77g
Gym workout
triple sets/supe
1. lat pulldown 4x5x30+
2. overhead press 4x8x22,5kg +
3. hip trusts with a pause 4x6x55kg
4. lat push down on knees 4x12 +
5. lateral dumbbell raises 4x10x(2x6kg) +
6. dumbbell RDL 4x12x(2x22,5kg)
7. heel elevated close stance 4x10x15kg +
8. dumbbell biceps curls alternating 4x8x(2x8kg)
9 Likes
08.01.2024
Sleep 22.30-6.30 I woke up once.
Calories 1,894kcal
carbs 269g fat 27f protein 144g
Gym workout
triple sets/supe
1. lat pulldown 4x12x40kg +
2. dumbbell shpoulder press 10-10-8-8x(2x12,5kg) +
3. deep leg press 4x12x60kg
4. low row narrow grip 4x10 +
5. deep push up on kettlebells 4x8 +
6. RDL from the floor 12-12-10-10x47,5kg
7. leg raises on roman (captain’s chair) 4x10-12 +
8. asisted reverse nordic 4x10
5 Likes
09.01.2024
Sleep 22.30-6.30 I woke up too many times.
Calories 1,760kcal
carbs 165g fat 67g protein 120g
Rest day.
10.01.2024
Sleep 00.45-6.00
Calories 1,803kcal
carbs 219g fat 40g protein 140g
Gym workout
triple sets/supe
1. lat pulldown narrow grip 4x12x25 +
2. squat with a dumbbell between leg 4x10x33kg
3. incline dumbbell bench press 4x12x(2x15kg) +
4. dumbbell RDL 4x12x(2x22,5kg)
5. low row two handles 4x10+
6. reverse lunges 4x20x(2x10kg) 10 reps each leg
7. lateral raises with plates 4x10+
8. leg curls 4x10x15kg+
9. leg raises on roman chair 4x12
4 Likes