If my sleep gets out of rhythm it’s very difficult to get it back in check. I try to sleep at the same time nightly even on the weekends.
know the feeling!!
1 Like
That’s an interesting church. The brick reminds me of roman construction and the arches remind me of turkish architecture.
1 Like
You are absolutely right. Bulgarian medieval architecture mainly reproduces Byzantine models, and after the 14th century - Ottoman models. This is a reconstruction of an object with an unknown graphic prototype in 1977.
The church is the oldest and precisely dated medieval church in Turnovo. It is connected with the announcement of the uprising in 1185 under the pretext of rejecting the Byzantine rule. The church and the monastery around it existed until the third quarter of the 13th century, when they were destroyed, most likely during an earthquake.
Here an aerial view, it’s amazing
6 Likes
10.03.2024
Sleep
Calories2,063kcal
carbs 206g fat 80g protein 122g
Rest day.
11.03.2024
Sleep 23.30-6.30
Calories 2,914kcal
carb 223g fat 132g protein 210g
Gym workout
super sets
1. smith machine ATG squats 4x10 +10kg +
2. dumbbell shoulder press 4x12x(2x10kg)
3. dumbbell RDL 4x10x(2x22,5kg) +
4. lat pulldown narrow grip 4x10x
5. single arm dumbbell row 4x10x20kg each arm +
6. incline dumbbell bench press 4x6x(2x17,5kg)
7. glute hyperextensions 4x15 +
8. leg raises on roman /captains chair 4x12
9. triceps push down with a rope 4x12 +
10.lateral raises with plates 4x12x(2x5kg)
12.03.2024
Sleep 23.30-6.30
Calories 2,226kcal
carbs 217g protein 63g 160g
Rest day.
5 Likes
13.03.2024
Sleep 23.30-6.30
Calories 2490kcal
carbs 257g fat 90g protein 182g
Gym workout
super sets
1. leg press machine 4x12x60kg +
2. smith machine overhead press on knees 4x10
3. lat pulldown narrow 4x12x25 +
4. RDL 12x47,5kg 10x52,5kg 8x57,5kg 8x62,5kg
5. low row narrow grip 4x10 +
6. upright row with EZ bar 4x10x20kg
7. heel elevated goblet squats 4x10x20kg +
8. overhead triceps extensions with a plate 4x12x10kg
14.03.2024
Sleep 21.45-5.15 than some sleep to 6.45
Calories 1,929 kcal
carbs 248g fat 47g protein 126g
Rest day.
4 Likes
15.03.2024
Sleep 23.45-6.15
Calories 1,764kcal
carbs 214g fat 58g protein 107g
Gym workout
triple sets/ super sets
1. lat pulldown 4x10x25+
2. heel elevated squats with 2 dumbbells narrow stance 4x8x(2x15kg) +
3. bench press shoulder wide grip 10-12-12-12x37,5kg
4. lat push down standing 4x12 +
5. single leg RDL 4x10x25kg each leg +
6. single arm kettlebell shoulder press 4x10x10kg each arm
7. leg raises with weight in hand 4x12 +
8. triceps push down with a rope 4x12
16.03.2024
Sleep 22.30-6.30
Calories1,967kcal
carbs 180g fat 60g protein 117g
Rest day.
4 Likes
17.03.2024
Sleep 00.30-6.30 Nope…
Calories 1,550kcal
carbs 109g far 76g protein 108g
Gym workout
triple sets/ super sets
1. overhead press 4x10x22,5kg +
2. squat with a dumbbell between legs 4x10x33kg
3. lat pulldown shoulder wide grip 4x10x40kg + drop set 4x8x30kg +
4. leg press 4x12x60kg
5. high pull shoulder wide grip EZ bar 4x10x22kg +
6. land mine RDL 2x12 +30kg 2x10 +40kg
7. weighted sit ups 4x10 +10kg overhead +
8. overhead triceps extesions with a plate 4x12x10kg
5 Likes
18.03.2024
Sleep 23.00-6.30
Calories 1,907kcal
carbs 220g fat 54g protein 143g
Gym workout
triple sets/ super sets
1. lat pulldown 10-10-8-8x25 +
2. RDL 4x10x52,5kg
3. lateral raises with plates 15-15-12-12x(2x5kg)
4. reverse lunges 4x20x(2x12,5kg) 10 reps each leg +
5. seated chest press machine 4x12x37kg
6. low row 4x10-12 +
7. triceps push down 2x12 / push ups close grip 2x10 (the macine was occupied)
8. leg extensions 4x12+
9. ab slider 4x12
I had painful muscle soreness in my legs.
4 Likes
19.03.2024
Sleep no comment
Calories 1,885kcal
carbs 200g fat 60g protein 128g
Rest day.
20.03.2024
Sleep 22.30-6.30 fine
Calories2,304kcal
carbs 197g fat 80g protein 157g
Gym workout
triple sets/ super sets
1. lat pulldown reverse/neutral grip 4x12x25 +
2. leg press 4x12x60kg
3. bench press shoulder wide grip 4x8x42,5kg
4. bulgarian split squat 4x6-8 x (2x10kg) each leg +
5. dumbbell shoulder press 4x12x(2x10kg)
6. low row 4x12x35kg +
7. triceps push down 2x12 /lying dumbbell triceps extensions 4x12x(2x7kg)
4 Likes
Not great, not terrible.
Have you tried any supplements to help with sleep?
I used this for a period of time and it helped get my sleep pattern back on track. Also seemed to help me fall back asleep at night after waking up without much trouble. Might be worth a try.
https://www.orthomolecularproducts.com/product/cerenity-pm
1 Like
Thanks.
I have no problem, I just have to go to sleep early.
2 Likes
21.03.2024
Sleep 22.30-6.30
Calories 2,122kcal
carbs 252g fat 64g protein 133g
Rest day.
22.03.2024
Sleep 23.30-7.45 fine
Calories2,064kcal
carbs 190g fat 83g protein 120g
Gym workout
triple sets/ super sets
1. smith machine squats 10 +10kg 3x8 +15kg +
2. dumbbell shoulder press 4x10x(2x12kg)
3. lat pulldown reverse grip 4x12x25 +
4. lateral dumbbell raises 4x15x(2x5kg)
5. RDL 4x 5-6 x57,5kg ( I got a sudden and sharp pain in my left mid trap when I was lowering the bar, that’s why I stopped the set midway) +
7. incline dumbbell bench press 4x12x(2x15kg)
8. hip trust 4x8x50kg +
9. low row narrow grip 4x12x35kg +
10. leg raises on roman chair 4x12-15
23.03.2024
Sleep 22.30-6.30
Calories 1,934kcal
carbs 248g fat 52g protein 128g
Rest day.
4 Likes
24.03.2024
Sleep 21.45-7.15
Calories 2,155kcal
carbs 154g fat 90g protein 160g
Rest day.
25.03.2024
Sleep 23.00-6.30
Calories1,957kcal
carbs 251g fat 40g protein 150g
Gym workout
triple sets/ super sets
1. smith machine squats 4x10 +15kg
2. lat pulldown on knees narrow grip 4x10x40kg +
3. dumbbell shoulder press 4x10x(2x12,5kg)
4. smith machine deadlift 4x10 +35kg +
5. leg extensions 4x12 +
6. lateral raises with plates 4x12x(2x5kg)
7. low row narrow grip 4x12 +
8. lying dumbbell triceps extensions 4x10x(2x7kg) +
9. leg raises on bench 4x12
4 Likes
Nice. I bet that feels refreshing.
1 Like
I go to bed earlier and sleep well. I moved the mattress out into the hallway of the apartment and it’s quiet and dark there.
26.03.2024
Sleep 23.00-6.30
Calories 2,520kcal
carbs 225g fat 100g protein 180g
Rest day.
27.03.2024
Sleep 22.45-7.15
Calories 2,208kcal
carbs 260g fat 62g protein 153g
Gym workout
triple sets/ super sets
1. pull ups neutral grip 7-6-6-5 +
2. overhead press on smith machine on knees 4x10
3. squats with a dumbbell between legs 4x10x33kg
4. lat pushdown standing 4x12 +
5. leg elevated push ups 10-8-7-6
6. deep leg press 4x12x55kg
7. dumbbell RDL 4x12x(2x22,5kg)
8. BW sissy squats 4x10
5 Likes
The end of fitness industry
Interesting, but I use my exercise time as a form of therapy and stress relief - I doubt a pill can mimic that for me.
1 Like
Same. I need to feel movement and also need the thinking time.
2 Likes