Queen Cobra's Training Log

06.06.2024
Sleep 22.15-7.15 But I woke up couple times.
Calories 1,834kcal
carbs 192g fat 65g protein 116g
Rest day.

07.06.2024
Sleep 23.30-6.15 But no wake ups
Calories 1,913kcal
carbs 147g fat 84g protein 124g

Extremely fast, 45 min. I felt great.

Gym workout
super sets

1. pull ups reverse grip 8-7-6-6 +
2. heel elevated dumbbell goblet squats 4x10x22,5kg

3. dumbbell shoulder press 4x10x(2x12,5kg) +
4. dumbbell RDL 4x10x(2x20kg)

5. low row narrow grip 4x10+
6. leaning lateral dumbbell raises 4x10x7,5kg each arm

7. leg extension 4x10-12 +
8. lat push down on knees 4x10

9. landmine RDL 4x10 +45kg +
10. triceps push ups on step 10-8-8-10

4 Likes

08.06.2024
Sleep 23.00-6.00
Calories 2,068kcal
carbs 214g fat 74g protein 136g
Rest day.

09.06.2024
Sleep 23.30-6.00
Calories 2,171kcal
carbs 239g fat 87g protein 107g
Rest day.

10.06.2024
Sleep 23.00-6.00
Calories2,342kcal
carbs 291g fat 74g protein 128g I ate chocolate.

Gym workout
super sets

1. lat pulldown reverse close grip 4x12 +
2. deficit RDL 4x10x47,5kg

3. incline dumbbell bench press 4x10x(2x15kg) +
4. leg press 4x12xx70kg

5. dumbbell shoulder press 4x10x(2x10kg) +
6. low row narrow grip 4x12x30kg

7. leg curls 4x12x15kg +
8. ab slider 4x12-15 +5kg added

9. triceps push down 4x12 +
10. rare delts flyes 4x12

I slept not enough the whole week. :face_with_head_bandage:

3 Likes

119.06.2024
Sleep 23.30-6.00
Calories 2,584kcal
carbs 211g fat 118g protein 160g
Rest day.

Perperikon is located in the East Rhodope Mountain. The rock city stands on a clifftop at a height of 470 meters. The comfortable river valley has created conditions of life since ancient times.

The medieval archaeological complex Perperikon is one of the most ancient monumental megalithic structures, entirely carved into the rocks. It is one of the most popular tourist destinations in Bulgaria.
Religious activity at the top of the cliff began in the 5th century BC. It is associated with the beliefs of the Copper Age people, who started the cult of the sun god. Here they established the first sanctuary and started leaving food containers for the gods. These religious rites continued through the entire Bronze Age (III-II millennium BC). The sophistication of the metal tools made the hard rock cutting possible. At that time, the oval hall with a huge circular altar in its center was built. There, priests performed their sacred rituals with wine and fire.
These religious practices were typical for the temple of Dionysius, which was long sought in the Rhodope mountain. The latest archaeological research shows clearly that the temple was located exactly in Perperikon.

In the last millennium of the old era and the first centuries of the new one, the rock structures grew and became a town with fortified walls, palaces and suburbs. The town was probably a royal residence for the Thracian tribe Bessie. Subsequently, the Romans brought to Perperikon their luxury and refinement, and the Goths ruined and burned down Perperikon in 378 AD.

At the beginning of the 5th century AD, the rock town became an Episcopal center after the people in the Rhodope mountain accepted Christianity. At the 7th-14th century AD, Perperikon flourished as a regional center. Many times Bulgarians and Byzantines fought for these lands.

At the end of the 14th century, the Ottoman Turks conquered and destroyed the fortress, the ruins of which slowly sank into oblivion.

Today, the ancient glory of Perperikon rises. The holy city is unique in terms of archaeological, historical, environmental and multi-religious aspects. Many of the artifacts, discovered during archaeological explorations of Perperikon, can be seen in the History Museum in Kardzhali.

10 Likes

That’s a cool place. I love learning about “ancient” cultures that precede what is expected in the area or go back further than initially thought.

2 Likes

Your country is beautiful. Your workouts are impressive.

1 Like

12.06.2024
Sleep 23.00-7.00
Calories 2,183kcal
carbs 226g fat 65g protein 140g

Gym workout
super sets

1. lat pulldown 4x12x40kg +
2. bench press shoulder wide grip 4x12x37,5kg

3. squats with a dumbbell between legs 4x12x33kg+
4. dumbbell shoulder press 4x10x(2x10kg)

5. dumbbell RDL 4x8x(2x25kg) (below the knees only) +
6. single arm lateral raises leaning 4x10x6kg each arm

7. leg extensions 4x12+
8. leg raises on roman chair 4x12-15

9. leg curls 4x10 +
10. low row narrow grip 4x10x30kg

I do the same thing every time so the execution of the exercise is current.

4 Likes

Thank you. <3 In fact It can be seen that it is not well maintained, but this is one of the shortcomings of the state, the money is not distributed fairly.
It was terribly hot and sunny. that’s why I’m wearing a headscarf.

1 Like

Unfortunately, Bulgarian politics does not do much to promote our country. Advertising us as a tourist destination is deplorable. Neighboring countries such as Romania, Turkey and Greece are extremely good at this.
Almost all places are poorly maintained.
And so little is known about really important facts and places outside the realm of archaeologists and historians.

4 Likes

13.06.2024
Sleep 23.00-6.00
Calories 2,418kcal
carbs 281g fat 83g protein 124g

Gym workout
super sets

1. leg press 4x12x80kg +
2. dumbbell shoulder press 4x8x(2x12,5kg) my left arm was worse

3. barbell upright row shoulder wide 4x10-12x18kg +
4. curtsy lunges 4x24x18kg (12 reps each leg)

5. single row on plate loaded seated row machine 4x10x(2x30kg) +
6. overhead triceps extensions with a plate 4x12x10kg

7. landmine RDL 4x12+40kg +
8. ab jackknife with a medicine ball in hands 4x10

4 Likes

14.06.2024
Sleep 23.30-7.00
Calories 2,208kcal
carbs 200g fat 84g protein 152g
Rest day.

15.06.2024
Sleep 23.45-9.00 But the last 2-3 hours was not a deep sleep jist nap/
Calories

Gym workout
super sets

1. smith machine squats 4x10 +15kg +
2. single arm kettlebell shoulder press 4x10x10kg each arm

3. lat pulldown narrow grip 4x10x25 + 4x5x17,25 drop sets +
4. kinck stand kettlebell RDL 4x10x(2x16kg) each leg

5. peck deck 4x10 +
6. rare delts flyes 4x12

7. heel elevated dumbbell goblet squats narrow stance 4x10x22,5kg+
8. single arm lateral dumbbell raises leaning 4x10x6kg each side

9.leg extensions 4x10 +
10. ab slider 4x12 + 7,5kg added

4 Likes

16.06.2024
Sleep 23.30 -6.15
Calories2200 kcal
carbs 258g fat 73g protein 111g
Rest day.

17.06.2024
Sleep 23.45-6.15 worse
Calories 2,187 kcal
carbs 180 fat 70g protein 157g

Gym workout
super sets

1. deficit RDL 4x10x47,5kg +
2. bench press shoulder wide grip 4x10x37,5kg

3. pull ups neutral grip 4x5 +
4. triceps push down 4x10

5. leg press 4x12x70kg+
6. EZ bar upright row wide grip 4x12x18kg

7. lat push down on knees 4x12 +
8. EZ bar overhead press 4x12x18kg

9. leg curls 4x12x15kg+
10. EZ bar biceps curls 4x10x18kg

Nature

6 Likes

Super Sets are excellent, in my opinion.

1 Like

Until recently I did triple sets. But lately I feel lazier and slower. Still, super sets are a very good idea to save time. I try to evenly load the whole body and train different muscle groups so that they are rested between sets.

1 Like

18.06.2024
Sleep 23.30 -7.00
Calories 2,684kcal
carbs 279g fat 101g protein 163g
Who knows that Pesto Genovese has almost 500 kcal …
Rest day.

19.06.2024
Sleep No comment, I was angry to someone
Calories 3,015kcal
carbs 266g fat 148g protein 146g some tahini

Gym workout
super sets

1. lat pulldown 4x12x40kg +
2. dumbbell shoulder press 4x10x(2x10kg)

3. deficit RDL 4x10x47,5kg +**
4. leg extensions 4x12

5. low row narrow grip 4x15 +
6. single arm lateral dumbbell raises leaning 4x12x6kg

7. kick-stand RDL 4x10x(2x15kg) each leg +
8. triceps push down with a rope 4x12

9. ab slider side crunch 4x12 each side +
10. abductor machine 4x15-20

Like I said, I’ve had a problem with my left shoulder for a while now. At first, my butt hurt when I did pull-ups. I think it could be a form of brachial plexus pain. I feel a progressive weakness in the left arm, but I keep pushing…

On the way

6 Likes

20.06.2024
Sleep 23.00-7.00 not bad but not good enough
Calories

Gym workout
super sets

1. leg press 4x10x75kg+
2. smith machine overhead press 4x10 (no added weight)

3. lat pulldown reverse grip 4x10x25+
4. upright row 2x10x20kg 2x10x15kg (my left shoulder :frowning: )

5. curtsy lunges 4x24x20kg (12 each leg) +
6. weighted crunches 4x12x+5kg

7. leg cursl 4x10-12x15kg +
8. peck deck flyes 4x12

9. dumbbell biceps curls alternatong 4x8x(2x8kg) +
10. triceps overhead press with a plate 4x12x10kg

5 Likes

21.06.2024
Sleep 23.30-6.30
Calories 2,639kcal
carbs 268g fat 87g protein 175g
Fruits and bread …

22.06.2024
Sleep 23.00 - 6.00 oh, no
Calories 1,767kcal
carbs 110g fat 59g protein 145g
Rest day.

23.06.2024
Sleep 23.40-6.15 Same shit. I don’t know why. I easly fall asleep, the problem come after the night wake ups.
Calories

Gym workout
super s sets

1. deficit squat with a barbell in front of the legs 4x10x27,5kg +
2. lat pulldown shoulder wide neutral grip 4x12

3. deficit squat with a barbell in front of the legs 4x8x27,5kg +
4. bench press shoulder wide grip 12-10-12-10x37,5kg

5. B-stance RDL 4x10x27,5kg eachleg +
6. single am shoulder pess 4x10x8kg each arm

7. lat push down standing 2x10 2x12 (lighter) +
8. lateral raises with plates 4x12x(2x5kg)

9. leg extensions 4x10 +
10. ab slider 4x12 +10kg

My left arm is numb and feels weaker but I will ajust the exercises.

4 Likes

24.06.2024
Sleep 22.30-7.30 I woke up3-4 times, but I overall slept fine
Calories 2,021kcal
carbs 168g fat 78g protein 123g

Gym workout
super sets

1. deficit RDL 4x10x47,5kg+
2. low row narrow grip 4x12

3. heel elevated dumbbell shoulder press 4x10x22,5kg +
4. overhead press 4x8x22,5kg

5. lat pulldown 4x12x40kg +
6. overhead triceps extensions with a plate 4x12x10kg

7. leg curls 4x12x15kg +
8. BW sissy squats 4x10

9. dumbbell biceps curls 4x10x(2x8kg) +
10. leg raises on roman chair 4x12-15

4 Likes

*The Thracian sanctuary near Tatul Village, Momchilgrad Municipality, is one of the most imposing megalithic monuments discovered on the territory of Bulgaria. *

The sanctuary is a massive rock structure and its top is a truncated pyramid. The complex comprises two sarcophagi, a rectangular bed for the main altar, and a three-metre-deep well. It dates back to the end of the 5th and the beginning of the 4th century BC. Evidence to that is provided by the clay vessels that were discovered in the region.

The rock pyramid and the tombs surrounding it were built in the 13th – 11th centuries BC when the sanctuary reached its first zenith. The clay altars that were used for the sacrifices form a circle. Hundreds of religious artefacts were found there, including clay human idols and spindle elements, models of vessels, bronze items, figures of the God of the Sun, etc.

During the excavations in 2004 – 2007 some unique clay items related to the sun deity were discovered: three model wheels of a Heavenly Chariot and a part of a gold mask.

In the 13th – 12th centuries the sanctuary was damaged by earthquakes. According to historians, the sarcophagus, the truncated pyramid and the side chamber illustrate the funerals of Orpheus and King Rhesus of Thrace, who, according to myths, reigned in the southern part of the Rhodopes and fought in the legendary Trojan War.
A massive wall made of huge parallelepiped-shaped stone blocks was built during antiquity. Several buildings were discovered inside the sanctuary. One of them is a marvelous temple with 6 m-high walls that have survived to this day. An entire collection of bronze seal-rings dating back to the age of Antiquity was also found there.

Construction and development activities were discovered in the area of the sanctuary in the first years of the 1st century AD. The renovated sanctuary existed until the 50s – 60s.
The place was populated again in the second quarter of the 3rd century. Numerous Roman ceramic artefacts from this period were discovered. It is believed that the Hellenistic temple and the buildings surrounding it were transformed into a fortified Roman villa that became the residence of a wealthy local aristocrat. The estate was burnt down in 267 – 269 when the Goths invaded the Rhodopes. At the end of the 3rd century, the villa was restored but with a much more primitive design.

The new heyday of the region began in the 9th – 10th centuries. Another set of reconstructions took place during this period.

The final period during which the hill near Tatul Village was inhabited by people is marked by a medieval necropolis. Eight of its graves were studied. The necropolis was built no later than the mid-13th century and marked the end of centuries-long life on the hill near Tatul Village.

10 Likes

25.06.2024
Sleep
Calories 2,728kcal
carbs 330g fat 85g protein 162g
Rest day.

25.06.2024
Sleep 23.00-6.45
Calories 2,088kcal
carbs 253g fat 62g protein 137g

Gym workout
super sets

1. lat pulldown two handles 4x12x17,255+
2. incline dumbbell bench press 4x7x(2x15kg) I felt them very heavy.

3. leg press machine 12x50kg 12x60kg 12x70kg 12x50kg +
4. single arm kettlebell overhead press bottom up 4x8x6kg each arm

5. leg press narrow stance 4x12x50kg +
6. reverse row 4x10

7. dragon flag progression 4 pathetic attempts
8. leg curls 4x12x15kg

4 Likes

27.06.2024
Sleep 23.00-7.30 well
Calories 2,891kg
carbs 248g fat 148g protein 150g
One of my coworker had birthday.

Gym workout
super sets

1. pull ups reverse grip 4x5 +
2. deficit RDL 4x10x47,5kg

3. upright row EZ bar 4x10x18kg +
4. curtsy lunges alternating 4x20x18kg (10 reps each leg)

5. low row narrow grip 4x12 +
6. single arm lateral dumbbell raises leaning 4x12x6kg each arm

7. cable squats 4x12 +
8. biceps curls 4x8x18kg

4 Likes