Queen Cobra's Training Log

[queen_cobra]

19.04.2024
Sleep
Calories 2,808kcal
carbs 286g fat 117g protein 157g
Rest day.

20.04.2024
Sleep
Calories 2,344kcal
carbs 224g fat 74g protein 134g
Rest day.

21.04.2024
Sleep
Calories 2,152kcal
carbs 238g fat 92g protein 94g

Gym workout
super set

1. leg press 4x12x70kg +
2. overhead press 12-10-10-10x22,5kg

3. lat pushdown on knees close hands 4x12 +
4. upright row 4x10x22kg

5. deficit RDL 4x10x47,5kg +
6. triceps pushdown with ropes on knees 4x12

7. landmine stiff leg RDL 4x12 +30kg +
8. lat pulldown reverse grip 4x10x25

[queen_cobra]

22.04.2024
Sleep 23.00-6.45
Calories 2,480 kcal
carbs 215g fat 94g protein 157g

Gym workout
super set

1. lat pulldown close grip 4x10-12x40kg +
2. dumbbell shoulder press 4x10x(2x12,5kg)

3. reverse lunges alternating 24-24-20-20x(2x12,5kg) 10-12 each leg +
4. pec-dec machine 4x12

5. heel elevated dumbbell goblet squats narrow stance 4x10x22,5kg +
6. single arm cable lat pulldown 4x12 each arm

7.dumbbell biceps curls alternating 4x12x(2x8kg)
8. ab slider 4x12

[queen_cobra]

23.04.2024
Sleep 23.00-6.45
Calories 1,772kcal
carbs 183g fat 58h protein 124g
Rest day.

24.04.2024
Sleep 23.00-6.45 may be
Calories 2,116kcal
carbs 202g fat 78g protein 145g

Gym workout
super set

1. Pull ups neutral grip 4x7 +
2. leg press 4x12x60kg

3. incline dumbbell bench press 4x10x(2x17,5kg)+
4. kick stand RDL 4x10x(2x15kg) each leg

5. lat pulldown 4x8x25 +
6. lateral dumbbell raises 4x12x(2x6kg)

7. leg curls 4x10x15kg +
8. assisted reverse nordic 4x10

9. ab slide side crunch4x12 each side
10. abductor machine 4x20-30

[queen_cobra]

25.04.2024
Sleep 23.00-7.15 woke up once
Calories 2,111kcal
carbs 220g fat 67g protein 150g

Gym workout
super set

1. dumbbell RDL deep 4x10x(2x22,5kg) +
2. dumbbell shoulder press 4x12x(2x10kg)

3. low row narrow grip 4x12x30kg +
4. overhead dumbbell triceps extensions 2x12x12,5kg 2x8x15kg

5. heel elevated dumbbell goblet squats narrow stance 4x10x22,5kg +
6. leg raises on roman chair 4x12-15

7. plate loaded seated row machine- single arm row 4x12x30kg each arm
8. leg extensions 4x12

[queen_cobra]

26.04.2024
Sleep 22.15-6.30 may be, smth like this
Calories 2,293kcal
carbs 274g fat 59g protein 166g
Rest day.

27.04.2024
Sleep 23.30-7.00 Not enough
Calories 1,824kcal I skipped the lunch.
carbs 159g fat 85g protein 107g
Rest day.

28.04.2024
Sleep 23.00-8.00 I woke up many times but still good
Calories 2,716kcal Some chocolate, ice cream, bread…
carbs 306g fat 108g protein 122g

Gym workout
super sets

1. leg press 4x12x60kg+
2. lat pulldown 4x10x25

3. Bulgarian split squats kettlebell in opposite hand 4x10 +16kg each leg +
4. kettlebell upright row 4x10x16kg

5. lat pulldown standing 4x12 +
6. single arm dumbbell shoulder press 4x10x12,5kg each arm

7. reverse Nordic isometric 4x5
8. leg curls 4x10-12x15kg

Oh, my legs

[queen_cobra]

29.04.2024
Sleep smth like 00.00-6.30
Really trouble sleeping, because it’s Monday I supposed
Calories 2,194kcal
carbs 200g fat 88g protein 147g

My leg muscles hurt really bad.

Gym workout
super sets

1. bench press shoulder wide grip 4x12x42,5kg +
2. dumbbell RDL 4x10x(2x22,5kg)

3. lat pulldown narrow grip 4x10x25 +
4. lateral dumbbell raises + front dumbbell raises combo 4x12x(2x4kg)

5. low row narrow grip 4x12x30kg
6. heel elevated ATG squats with 2 dumbbells 4x10x(2x12,5kg)

7. dumbbell biceps curls alternating 4x10x(2x8kg) +
8. overhead dumbbell triceps extensions 4x8-10 x12,5kg

[queen_cobra]

30.04.2024
Sleep 23.30-7.00
Calories 3,125kcal No coment, chocolate and nuts
carbs 283g fat 146g protein 167g
Rest day.

01.05.2024 Day off - Labour Day

Sleep 00.00-8.00
Calories

Gym workout
super sets

1. lat pulldown shouder neutral grip on knees 4x10x25 +
2. leg press machine 4x12x60kg

3. overhead press 4x10x22,5kg +
4. deep RDL 4x12x47,5kg

5. plate loaded seated upper chest press machine 4x12x(2x15kg) +
6. kettlebell gorila rows 4x12x(2x16kg)

7. leg extensions 4x12+
8. ab slider side crunch 4x12 each side

some churches again New and old

[queen_cobra]

Sleep 00.00-7.00
Calories 1,915kcal
carbs 205g fat 63g protein 132g

Gym workout
super sets

1. pull ups neutral grip 4x8 +
2. smith machine ATG squats 4x10 +10kg

3. bench press shouder wide grip 4x10 42,5kg +
4. land mine SRDL 4x12x+35kg

5. triceps pysh down with ropes on knees 4x12+
6. lateral dumbbel raises 4x12x(2x6kg)

7. leg curls 4x12 +
8. ab sider 4x10-12

[queen_cobra]

I’m still alive
A Brief tour in Bucharest, Romania

[queen_cobra]

I joined an organized trip to Romania for three days.
Тhe country is beautiful. We visited the mountain resort town of Sinaia - mountains, beauty, interesting houses like from fairy tales. We visited two of the extremely beautiful castles of the royal family of Romania - Peles and Pelishor and Monastery of Sinaia.
The next day we visited city ​​of Brasov - wonderful architecture again. Unfortunately, the time was short and not enough to tour this city. I did enjoy the old town and the huge Black Church cathedral.
On the last day there was a visit to Bucharest. Here, unfortunately, I am extremely dissatisfied - we had less than an hour to walk. I think the tour guide showed no initiative at all. He let people hang around alone a completely unfamiliar city!!!

---

The organization of the whole excursion was not good. There was still no time for anything. Constant need to hurry. The tour guide was talking nonsense and historical inaccuracies.
All the time, he was eager to break up the group as quickly as possible and sit down to rest and drink coffee.

I’m thinking of doing a solo trip to Bucharest later this year. It is close to the border with Bulgaria and is a well-organized and nice city.

03.05.2024

• Sleep 21.30-5.30 But I was nervous and I woke up couple times.
  Calories 2,030kcal
  carbs 184g fat 78g protein 134g
  Rest day. A really long travel - almost 9 hours in the bus

04.05.2024

• Sleep 22.15 - 6.15 Same
  Calories 2,302kcal
  carbs 221g fat 86g protein 163g
  Rest day. A lot of steps -23 000

05.05.2024

• Sleep 23.00-5. 45 But no wake ups
  Calories 2,749kcal
  carbs 221g fat 123g protein 186g
  Rest day.
  Back to Bulgaria.

06.05.2024г.

• Sleep 00.00-6.45
  Calories 2,856kcal
  carbs 202g fat 122g protein 163g

Gym workout
super sets

1. RDL 4x12x47,5kg +
2. overhead press 4x10x22,5kg

3. lat pulldown shoulder wide grip 12-12-10-10x25 +
4. bench press shoulder wide grip 12-12-10-10x37,5kg

5. leg press 15x50kg 15-12-12x60 kg +
6. dumbbell lateral raises 4x12x(2x5kg)

7. lat push down on knees with ropes 4x12 +
8. heel elevated dumbbell goblet squats narrow stance 4x12x20kg

Tired from poor sleep.
Do you want pics?

[s.gentz]

@queen_cobra

Do you want pics?

[queen_cobra]

07.05.2024г.

• Sleep 23.30-6.45
  Calories 2,110kcal
  carbs 218g fat 72g protein 140g

Gym workout
super sets

1. pull ups neutral grip 6-6-5-5 +
2. single arm dumbbell shoulder press 4x8x12,5kg each side

3. curtsy lunges 4x20x(2x12,5kg) 10reps each leg
4. dumbbell upright row 4x12x(2x8kg)

5.leg extensions 4x12 +
6. ab slider 4x12

7. leg curls 4x12x15kg +
8. abductor machine 4x15-20

08.05.2024г.

• Sleep 00.00-7.30 I had some stress and my sleep was poor.
  Calories 2,882kcal I was tired and hungry.
  carbs 292g fat 112g protein 170g
  Rest day.

[queen_cobra]

Amazing nature !!!
**Romania, Sinaya mountains **

[s.gentz]

@queen_cobra

Amazing nature !!!

Awesome pics!! Where in Bulgaria?

[queen_cobra]

Romania, Sinaya

[hillbillyk]

Yeah those pictures are beautiful.

[Friedrich]

Romania is beautiful. I have also heard Bulgaria is rural and beautiful.

[queen_cobra]

09.05.2024г.

• Sleep 23.30-7.30 I woke up 1-2 times
  Calories 2,797kcal
  carbs 362g fat 72g protein 160g

Gym workout
super sets

1. lat pulldown narrow under grip 4x12x25 +
2. leg press machine 4x12x60kg

3. incline dumbbell bench press 4x10x(2x17,5kg)
4. deep dumbbell RDL 4x10x(2x22,5kg)

5. lat push down on knees 4x12+
6. lateral raises +front raises combo 4x14x(2x6kg) 7/7 each

7. leg curls 4x12x15kg+
8. triceps pushdown with ropes on 4x12

9. reverse Nordic isometric 4x5-6
10.dumbbell biceps curls 4x12x(2x8kg)

Monastery of Sinaya

[queen_cobra]

10.05.2024г.

• Sleep 23.30-7.30
  Calories 2,753kcal
  carbs 288g fat 127g protein 110g
  My boss had a birthday and had prepared lunch - meatballs, bread, appetizers, sweets.
  Rest day.

11.05.2024г.

• Sleep 23.00-7.45 I woke up 1-2 times
  Calories 2,070kcal
  carbs 245g fat 60g protein 146g
  Not perfectly measured. I was at my mom’s home and I ate food cooked by her.
  Rest day.

12.05.2024г.

• Sleep 23.30-8.00 I woke up 1-2 times
  Calories 1,915kcal
  carbs 214g fat 67g protein 114g

Gym workout
super sets

1. Deep RDL 10-10-8-8x52,5kg +
2. dumbbell shoulder press 4x10x(2x10kg) + drop sets 4x5x(2x7kg)

3. lat pulldown 4x12x21,25 +
4. leg press machine 4x12x60kg

5. leg raises on roman chair 4x15
6. kettlebell kick stand RDL 4x10x(2x16kg) each leg

7. cable overhead triceps extensions 15-12-12-12
8. calf raises - squatting 2 sets + standing 2 sets

[queen_cobra]

13.05.2024г.

• Sleep 23.00-7.15 May be
  Calories 2,137kcal
  carbs 193g fat 82g protein 150g
  Rest day.

14.05.2024г.

• Sleep 22.30-7.15 I woke up once.
  Calories 1,773kcal
  carbs 155g fat 62g protein 128g

Gym workout
triple sets/ super sets

1. low row narrow grip 4x12 +
2. bench press shoulder wide grip 4x8x42,5kg (I felt it too heavy)
3. squat with a dumbbell between legs 4x12x33kg

4. dumbbell RDL 4x8x(2x25kg) +
5. lateral dumbbell raises 4x12x(2x6kg)

6. lat pushdown with ropes on knees 15-12-12-12 +
7. assisted skater squats 4x10 each leg
8. ab slider 4x12 +5kg added

Some elegant public buildings