28.03.2024
Sleep 23.45-7.15
Calories 2200 kcal
carbs 260g fat 50g protein 174g
Gym workout
triple sets/ super sets
1. smith machine squats 4x8 +15kg
2. bench press shoulder wide grip 4x10x42,5kg
3. lat pulldown wide neutral grip 4x12x35kg +
4. seated good morning 4x10x22,5kg
5. high pull EZ bar 4x10x22kg +
6. low row narrow grip 4x12
7. triceps push down with rope 15-15-12-12
8. lateral raises with plates 15-15-12-12x(2x5kg)
9. leg curls 4x10x15kg +
10. ab slider 4x12
Cals have been back up a bit lately??
Sleep better?
I don’t want this increase in calorie intake. But I’ m more hungry.
Sleep is better and deeper.
I’m in the same boat. I feel like my body wants more food but i’m not ready to grow again. Gym performance is still great though!!
29.03.2024
Sleep Can’t remember It was fine.
Calories 2,204kcal
carbs 244 fat 65g protein 163g
Rest day.
30.03.2024
Sleep 23.45-7.45
Calories 1,960 kcal
carbs 245g fat 60g protein 108g
Rest day.
31.03.2024
Sleep 00.15 - 8.00 Daylight saving time
Calories 1,892kcal
carbs 224g fat 60g protein 120g
Gym workout
super sets
1. ATG smith machine squats 4x10 +10kg +
2. dumbbell shoulder press 4x10x(2x12,5kg)
3. ATG smith machine squats 4x10x +10kg +
4. lat pulldown shoulder wide neutral grip 4x10x25
5. land mine RDL 4x12 +30kg+
6. lat push down on knees straight handle 4x10 +
7. deep push ups on kettlebells 4x10
8. dumbbell biceps curls alternating 8-8-6-6x(2x10kg) each arm
01.04.2024
Sleep 22.30 - 7.15
Calories 2,253kcal
carbs 194g fat 84g protein 150g
Gym workout
super sets
1. deep leg press 4x12x60kg +
2. incline dumbbell bench press 4x10x(2x15kg)
3. low row narrow grip 4x12x35kg +
4. leg curls 4x12x15kg
5. cable upright row 4x10 +
6. triceps push down with a rope 4x12
7. ab slider side crunch 4x12 each side
8. machine glute kicks 4x15-20 each leg
02.04.2024
Sleep 00.00 -7.15 I woke up at 4 to 4.30
Calories 2,871kcal Yep, too much, but tasty 
carbs 350g (oats, rice, buckwheat, a whole bread )
fat 94g protein 163g
Rest day.
03.04.2024
Sleep 00.15 - 6.45 But no wake ups
Calories 2,345kcal
carbs 192g fat 60g protein 197g
Gym workout
super sets/triple sets
1. pull ups neutral grip hollow body 7-6-5-5- +
2. RDL 10-8-8-10 x57,5kg
3. RDL from the floor 4x10x47,5kg +
4. BW sissy squats 4x10 +
5. dumbbell shoulder press 4x10x(2x12,5kg)
6. low row narrow grip 4x12 +
7. lateral dumbbell raises 4x10x(2x6kg)
8. leg raises on roman chair 4x12-15 +
9. adductor machine 4x15-20
04.04.2024
Sleep 23.15-7.15 Not bad
Calories 1,815kcal
carbs 203g fat 44g protein 130g
My whole body hurt -legs, hamstrings,abs, forearms
Gym workout
super sets/triple sets
1. bench press shoulder wide grip 4x12x37,5kg +
2. deep leg press machine 4x12x50kg
3. lat pulldown 4x12 +
4. heel elevated goblet squat with a plate narrow stance 4x10x15kg
5. plate loaded seated row machine - single arm row 4x12x30kg each arm +
6. triceps push down with rope 4x12
7. upright row EZ bar 4x12x20kg +
8. biceps curl rotating handles bar 4x10x15kg
05.04.2024
Sleep 22.30-7.00 I woke up twice, but still fine.
Calories 1,986 kcal
carbs 214g fat 50g protein 146g
Rest day.
@queen_cobra
Nice work!! Looking great!!
06.04.2024
Sleep 23.45-7.45 Not bad
Calories 1997 kcal
carbs 158g fat 70g protein128 g
Gym workout
super sets/triple sets
1. Smith machine squat 4x10 +15kg+
2. Dumbbell shoulder press 4x10x(2x12.5kg)
3. Lat pulldown reverse grip 4x10x35kg+
4. Deep dumbbell RDL 4x10x(2x22.5kg)
5. Lat pushdown on knees 4x12+
6. Lateral dumbbell raises 4x10x (2x6kg)
7. Ab slider side crunch 4x22 each side+
8. Leg extension 4x12
07.04.2024
Sleep 22.30-7.00
Calories 2,026kcal
carbs 178g fat 74g protein 138g
Rest day.
08.04.2024
Sleep 23.15-7.15 I had strange dreams.
Calories 2,103kcal
carbs 233g fat 58g protein 172g
I felt my body tired and painful.
Gym workout
triple sets/super sets
1. leg press 4x12x60kg +
2. dumbbell shoulder press 2x8x(2x12,5kg 2x12x(2x10kg) +
3. lat pulldown narrow grip 4x10
4. deficit RDL 4x10x47,5kg +
5.pec dec machine 4x12 +
6. lat push down on knees 4x12
7. leg curls 4x10 +
8. abductor 4x30+ drop set
09.04.2024
Sleep 23.45-6.45
Calories 2,276 kcal
carbs 205g fat 77g protein 192g
Gym workout
triple sets/super sets
1. incline dumbbell bench press 4x12x(2x15kg) +
2. reverse lunges alternating 4x20x(2x12,5kg)
3. low row 4x12x30kg+
4. dumbbell shoulder press 4x12x(2x10kg)
5. smith machine RDL 4x12 +40kg +
6. reverse nordic (with a band) 4x10
7. lying dumbbell triceps extensions 4x10x(2x7kg) +
8. dumbbell biceps curls 4x12x(2x7kg)
10.04.2024
Sleep
Calories 2,347kcal
carbs 222g fat 87g protein 160g
Rest day.
11.04.2024
Sleep 23.45-6.45 I had trouble sleeping
Calories1,962kcal
carbs 201g fat 63g protein 142g
Gym workout
super sets
1. pull ups reverse grip 4x5 +
2. leg press 4x12x65kg
3. single arm kettlebell overhead press 4x10x10kg each side +
4. single arm low row 4x10 each arm
5. kick stand kettlebell RDL 4x10x(2x16kg) each leg +
6. lateral dumbbell raises 4x12x(2x6kg)
7. triceps push down 4x12 +
8. lat puldlown reverse grip 4x12
9. ab slider side crunch 4x12 each side +
10. leg curls 12-12-10-10x15kg
12.04.2024
Sleep22.30-7.30 May be, I don’t remember
Calories 2,200 kcal
carbs 257g fat 60g protein 154g
Rest day.
13.04.2024
Sleep 23.45-7.15
Calories
Gym workout
triple set/ super sets
1. lat puldlown narrow grip 4x12x40kg +
2. deficit RDL 4x10x47,5kg +
3. lateral raises with plates 4x15x(2x5kg)
4. low row narrow grip 4x12+
5. leg press 4x12x60kg +
6. smith machine overhead press on knees 4x12 no added weight (the bar is 22kg)
7. bench press shoulder wide grip 4x12x27,5kg+
8. heel elevated goblet squat narrow stance 4x10x20kg
9. biceps curls 4x10 +
10. leg raises 4x12
14.04.2024
Sleep 01.00-6.45 but I woke up at every hour, I wasn’t in my home.
Calories1,753kcal
carbs 144g fat 80g protein 120g
Rest day.
15.04.2024
Sleep 23.15-6.45 Better
Calories 2,686kcal
carbs 275g (crackers and a beer 
) fat 82g protein 175g
Gym workout
super sets
1. smith machine squats 4x8x +15kg+
2. dumbbell shoulder press 4x8x(2x12,5kg)
3. lat pulldown 4x10x25 +
4. plate loaded seated chest press machine 2x10x(2x15kg) / incline dumbbell bench press 2x7x(2x17,5kg) - the machine was occupied , I don’t want to wait
5. smith machine RDL 4x10 +40kg +
6. leg extensions 2x12/ BW sissy squats 4x10 -same situation
7. low row 4x10x35kg +
8. lateral dumbbell raises 4x12x(2x5kg)
9. overhead triceps extension with a plate 4x8x15kg+
10. ab slider 4x15
16.04.2024
Sleep 22.45-6.45 fine
Calories1,733kcal
carbs 182g fat 64g protein 112g
Rest day.
17.04.2024
Sleep 22.45-7.15 I woke up once or twice but fine
Calories 2,208kcal
carbs 243g fat 70g protein 150g
Gym workout
super sets
1. lat pulldown 4x10x45kg +
2. bench press shoulder wide grip 4x10x42,5kg
3. leg press 4x12x70kg +
4. lateral to front dumbbell raises 4x10x (2x5kg)
5. leg press 4x12x50kg +
6. lat pulldown on knees 4x12
7. leg curls 4x12x15kg +
8. leg raises on roman chair 4x12-15
18.04.2024
Sleep 22.45-7.15 Same
Calories
Gym workout
super sets
1. pull ups reverse grip 4x5 +
2. deficit dumbbell RDL 12-10-9-8x(2x22,5kg)
3. dumbbell shoulder press 4x12x(2x10kg) +
4. reverse lunges 4x24x(2x10kg) 12 reps each leg
5. triceps pushdown with ropes 4x12 +
6. low row narrow grip 4x12
7. leg extensions 4x12 +
8. abductor machine 4x30 (10+10+20 drop sets)
