Queen Cobra's Training Log

[queen_cobra]

03.02.2024
Sleep 23.00-7.00 I woke up couple times.
Calories 1,702kcal
carbs 185g fat 58g protein 100g
Rest day.

04.02.2024
Sleep 23.00-00.30 than 01.30-7.30 fine
Calories

Gym workout
super sets

1. dumbbell shoulder press 4x10x(2x10kg) +
2. leg press 12x60kg 12x65kg 12x70kg 12x70kg

3. lat pulldown 4x12x40kg+
4. incline dumbbell bench press 4x10x(2x15kg)

5. RDL 4x10x57,5kg
6. lateral dumbbell raises 4x12x(2x5kg) +

7. low row narrow grip 4x10 +
8. lunges on spot front leg elevated 4x10x(2x12,5kg each leg)

9. hanging knee tuck 4x10 +
10.biceps curls 4x10x17,5kg

[queen_cobra]

05.02.2024
Sleep
Calories 1,642kcal
carbs 170g fat 50g protein 126g
Rest day.

06.02.2024
Sleep 23.00-7.30
Calories 1,518kcal
carbs 130g fat 60g protein 110g

Gym workout
super sets

1. pull ups reverse grip 4x7 +
2. squats with a dumbbell between legs 4x10x33kg

3. dumbbell shoulder press 4x12x(2x10kg) +
4. dumbbell RDL 4x12x(2x22,5kg) +

5. plate loaded seated upper chest press machine 4x12x(2x15kg) +
6. low row narrow grip 4x10

7. heel elevated dumbbell goblet squats narrow stance 4x10x20kg +
8. overhead triceps extensions with a plate 4x12x10kg

9. leg curls 4x10x15kg +
10. leg raises on roman (captain’ s) chair 4x 12

07.02.2024
Sleep 23.00-7.00
Calories 2,227kcal
carbs 227g fat 90g protein 128g
Rest day.

30 януари 2024 г.

[queen_cobra]

08.02.2024
Sleep 00.30-03.30 than 04.30-7.00
I woke up for WC and I looked at the phone, awful
Calories

Gym workout
triple sets

1. lat pulldown narrow reverse grip (2 sets on knees/ 2 set seated) 4x12x21,5 +
2. deep leg press machine 4x12x60kg +
3. overhead press 4x10x22,5kg

4. good morning 2x10x22,5kg / deep RDL 2x12x52,5kg +
5. assisted reverse nordic 4x10 +
6. lateral dumbbell raises 4x12x(2x6kg)

7. lat pushdown on knees 4x12 +
8. single leg hip trusts 4 sets +
9. triceps push down 4x12

[queen_cobra]

09.02.2024
Sleep I already forgot. Sorry
Calories 1,615kcal
carbs 159g fat 60g protein 116g
Rest day.

10.02.2024
Sleep 22.30-7.30 But agait I woke up at 2.00 for WC.
Calories2,105kcal
carbs 227g fat 90g protein 102g
Rest day.

11.02.2024
Sleep 22.30-7.00 Fine
Calories

Gym workout
super sets

1. lat pulldown shoulder wide neutral grip 4x12 +
2. bench press shoulder wide grip 4x12x37,5kg

3. deep leg press 4x12x60kg +
4. single arm dumbbell shoukder press 4x10x10kg each arm

5. deep RDL 4x12x47,5kg +
6. lateral dumbbell raises 4x12x(2x5kg)

7. lat push down on knees 4x12 +
8. biceps curls 4x10x17,5kg

9. leg extensions 4x12 +
10. leg curls 4x10x15kg

I felt weaker than usual today.

[queen_cobra]

12.02.2024
Sleep 22.30-5.30 I woke up couple timew for WC and I couldn’t fall asleep again
Calories1,927kcal
carbs 210g fat 56g protein 144g
Rest day.

13.02.2024
Sleep 22.00-6.30 I woke up at 3 and stayed awake to 4 may be
Calories 1,904kcal
carbs 174g fat 70g protein 130g

Gym workout
super sets

1. overhead press 4x10x22,5kg +
2. back squats 4x10x32,5kg - still a hip shift, no more squats

3. lat pulldown reverse grip 4x10x25 +
4. deep push ups on kettlebells 12-10-8-7

5. alternating reverse lunges 4x12x(2x12,5kg) 6 reps per leg - I felt tired +
6. lateral dumbbell raises 4x10x(2x5kg)

7. kettlebell RDL 4x12x(2x16kg) +
8. overhead triceps extensions with a plate 4x12x10kg

9. crunches 4x12 +
10. leg elevated glute bridges 4x12

Awful light

[queen_cobra]

14.02.2024
Sleep … 6.15 smth
Calories1,725kcal
carbs 185g fat 70g protein 90g
Rest day.

15.02.2024
Sleep 00.45-6.45 Not bad.
Calories 1,954kcal
carbs 216g fat 70g protein 118g

Gym workout
triple sets/ super sets

1. pull ups neutral grip 4x6 +
2. dumbbell shoulder press 4x10x(2x10kg) +
3. leg press machine 4x12x60kg

4. low row 4x10-12 +
5. lateral to front dumbbell raises 4x10x(2x5kg)
6. dumbbell RDL 4x12x(2x22,5kg)

7. leg extensions 4x10-12+
8. leg curls 4x8x15kg

9. dumbbell biceps curls 4x10x(2x8kg) +
10. push ups close grip 4x10

=======================================
Today I won a competition for a new job. I will be a legal consultant again. In the regional directorate of agriculture

[LoRez]

@queen_cobra

Today I won a competition for a new job. I will be a legal consultant again. In the regional directorate of agriculture

Congratulations. Glad to hear this.

[SvenG]

@LoRez

Congratulations. Glad to hear this.

Couldn’t agree more.

Wishing you the best in your new position, @queen_cobra!

[queen_cobra]

16.02.2024
Sleep 23.00-6.45
Calories 1,860kcal
carbs 193g fat 70g protein 110g
Rest day.

17.02.2024
Sleep 22.30-6.30 I woke up couple times.
Calories 2,134kcal
carbs 220g fat 75g protein 140g

18.02.2024
Sleep 22.00-6.30 I felt really tired in thr evening.
Calories

Gym workout
triple sets /super sets

1. lat pulldown 4x12x21,25 +
2. overhead press 4x10x22.5kg +
3. leg press 4x12x60kg

4. RDL 4x10x52,5 +
5. BW sissy squats 4x10 +
6. triceps push down with rope 4x12

7. lat push down witk long ropes 2x10 standing/2x12 on knees +
8. seated chest press machine shoulder wide grip 4x10 +
9. leg raises from the floor , holding a weight above the shoulders 4x12

10. Lateral Band Walks for Glute Medius Activation 4 sets
11. lateral cable raises 2x12/lateral raises with plates 4x12x(2x5kg)

[queen_cobra]

19.02.2024
Sleep 22.30-6.45
Calories

Gym workout
triple sets /super sets

1. lat pulldown 4x10x25 +
2. bench press 4x10x37,5kg +
3. revese lunges 4x20x(2x10kg) 10 each leg

4. low row narrow grip 4x12x35kg +
5. lateral dumbbell raises 4x10x(2x6kg) +
6. heel elevated dumbbell soblet squats narrow stance 4x10x20kg

7. overhead triceps extensions 4x12x10kg +
8. biceps curls 4x10x17,5kg

It’s not new, but I do the same every time

30 януари 2024 г.

[queen_cobra]

21.02.2024
Sleep not great I had some emotional issues.
Calories 2,115kcal
carbs 223g fat 70g protein 102g
Rest day.

22.02.2024
Sleep 22.00-7.45
Calories 1,727kcal
carbs 198g fat 45g protein 127g

Gym workout
trple sets/ super sets

1. lat pulldown two handles 4x15 +
2. overhead press 4x10x22,5kg
3. Leg press machine 4x12x65kg

4. low row two handles 4x12
5. plate loaded seated chest press machine 4x12x(2x15kg) +
6. RDL 4x10x52,5kg

7. leg curls 4x10x15kg +
8. leg extensions 4x12 +
9. ab slider - 4 sets

23.02.2024
Sleep 22.45-7.45
Calories 2,123kcal
carbs 242g fat 53g protein 160g

Gym workout
super sets

1. ATG squats on smith machine 4x10 +10kg +
2. bench press shoulder wide grip 4x10x37,5kg

3. lat pulldown reverse grip 4x10x25 +
4. dumbbell shoulder press 4x10x(2x10kg)

5. alteranting revesre lunges 4x20x(2x10kg) +
6 lateral dumbbell raises 4x10x(2x5kg)

7. triceps push down 4x12 +
8. dumbbell biceps curls 4x10x(2x8kg)

[queen_cobra]

24.02.2024
Sleep 23.30-7.30
Calories 2,500 kcal
carbs 220g fat 140g protein 93g
Rest day.

25.02.2024
Sleep 23.45-7.45
Calories1,906kcal
carbs 185g fat 78g protein 112g

Gym workout
super sets

1. pull ups reverse grip 4x6 +
2. deep leg press 4x12x60kg

3. incline dumbbell bench press 4x10x(2x15kg) +
4. single leg RDL 4x10x(2x10kg) each leg

5. lat [ush down on knees 4x12 +
6. lateral dumbbell raises 4x12x(2x5kg)

7. leg extensions 4x10 +
8. leg raises on roman/captain’ s chair 2x12/ab slider 2 sets

[queen_cobra]

26.02.2024
Sleep 00.00-6.00
Calories 1,933kcal
carbs 197g fat 68g protein 134g
Rest day.

27.02.2024
Sleep 22.30-23.30 00.00-5.00
Calories 1,942kcal
carbs 211g fat 68g protein 130g

Gym workout
triple sets/ super sets

1. lat pulldown 4x12x40kg +
2. dumbbell shoulder press 4x10x(2x10kg) +
3. dumbbell RDL 4x12x(2x22,5kg)

4. plate loaded high row machine - single arm row alternating 4x10 +
5. plate loaded upper chest press machine 4x10x(2x17,5kg) +
6. heel elevated dumbbell goblet squats narrow stance 4x10x20kg

7. leg curls 4x10x10kg +
8. ab slider 4 sets

30 януари 2024 г.

[queen_cobra]

28.02.2024
Sleep not good, I woke up couple times.
Calories 1,956kcal
carbs 157g fat 92g protein 130g
Rest day.

29.02.2024
Sleep 22.30-6.30 normal
Calories 1,956kcal
carbs 157g fat 92g protein 130g

Gym workout
triple sets/super sets

1. lat pulldown reverse grip 10-10-8-8x45kg +
2. overhead press 4x10x22,5kg +
3. leg press machine 4x12x60kg

4. low row narrow grip 4x10 +
5. seated chest press machine 4x12 +
6. deep dumbbell RDL 4x10x(2x20kg)

7. triceps push down with ropes 4x10-12 +
8. dumbbell biceps curls alternating 4x7x(2x9kg) +
9. leg raises with weight in hands 4x10

10. leg extensions 2x12/ sissy squats 2x10 +
11. adductor machine 4 sets

[queen_cobra]

01.03.2024
Sleep 21.30-7.15 Fine
Calories 1,909kcal
carbs 215g fat 53g protein 140g
Rest day. First day at my new job.

02.03.2024
Sleep 23.15-7.15 normal
Calories 1,964kcal
carbs 195g fat 70g protein 138g

Gym workout
triple sets/super sets

1. pull ups neutral grip 4x5 +
2. heel elevated goblet squats 4x10x22,5kg

3. bench press shoulder wide grip 4x12x37,5kg +
4. RDL 4x10x47,5kg

5. dumbbell shoulder press 4x12x(2x10kg) +
6. ATG cable squats 2x12 - the cable got occupied/ squats with a dumbbell between legs 2x10x33kg

I had a sports massage for the first time today. It was even free. A group of students were practicing on me and two other people. But there are already bruises.

[queen_cobra]

03.03.2024
Sleep 00.15-8.00
Calories 1,886kcal
carbs 205g fat 72g protein 100g
Rest day.

04.03.2024
Sleep 00.15-6.15
Calories 1,716kcal
carbs 188g fat 45g protein 138g
Rest day.

05.03.2024
Sleep 00.30-6.30
Calories 2,074kcal
carbs 184g fat 76g protein 158g

Gym workout
super sets

1. lat pulldown two handles 4x12 +
2. leg press machine 4x12x65kg

3. dumbbell shoulder press 4x10x(2x12.5kg) +
4. reverse lunges 20-20-16-16x(2x12,5kg) 10-8 each leg

5. low row narrow grip 4x12x30kg +
6. lateral dumbbell raises 4x12x(2x5kg)

7. ab slider 4x10 +
8. BW sissy squats 4x10

9. triceps pushdown with rope 4x12 +
10. dumbbell biceps curls 4x10x(2x8kg)

Medieval church

[queen_cobra]

06.03.2024
Sleep 23.30-6.30
Calories 2077kcal
carbs 253 g fat 63g protein 155g
Rest day.

07.03.2024
Sleep awful
Calories 1,720kcal
carbs 183g fat 45g protein 140g

Gym workout
super sets

1. pull ups 4x5 +
2. dumbbell RDL 4x10x(2x22,5kg)

3. seated chest press machine 4x12 +
4. heel elevated squats with 2 dumbbell in hands 4x10x(2x12,5kg)

5. lat pulldown reverse grip 4x10x25 +
6. dumbbell shoulder press 4x12x (2x10kg)

7.reverse nordic 4x10 +
8. adductor machine 4 sets

[queen_cobra]

08.03.2024
Sleep 23.30-6.00
Calories 2,200kcal
carbs 168g fat 106g protein 137g
Rest day.

09.03.2024
Sleep 00.30-6.30
Calories

Gym workout
super sets

1. leg press machine 4x12x60kg +
2. incline dumbbell bench press 12-12-10-10x(2x15kg)

3. lat pulldown wide neutral grip 4x10x40kg +
4. lateral dumbbell raises dead stop 4x10x(2x5kg)

5. kick stand dumbbell RDL 4x10x(2x15kg) each leg +
6. low row narrow grip 4x10x35kg

7. leg curls 4x10x15kg+
8. ab slider 4x10-12

[s.gentz]

Sleep seems light last few days? You feeling rested?

[queen_cobra]

Yep , not my usual sleep. There is a built-in routine and I wake up at the same time. Unfortunately, I fall asleep late in the evening. We are texting with а guy and I can’t sleep The change of season also matters. It’s already light in the morning.
I’m fine for now but I definitely want to sleep more.