28.07.2024
Sleep 00.00-8.00 But really poor sleep
Calories 2,330kcal
carbs 245g fat 95g protein 127g
Gym workout
super sets
1. bench press leg on the bench 4x10x37,5kg +
2. hip trust 4x10x45kg
3. RDL 4x10x45kg+
4. single arm kettlebell shoulder press 4x12x10kg each side
5. low row narrow grip 4x10+
6. lateral dumbbell raises 4x15x(2x5kg)
7. heel elevated dumbbell goblet squats 4x10x22,5kg+
8. lat pulldown reverse grip 4x12z40kg
10. triceps push down 4x15 +
11. BW sissy squats 4x10
29.07.2024
Sleep 23.00-7.30 I woke up 2 tipems.
I tried a few days using the sports bracelet several nights in a row. I’m not at all comfortable wearing it at night, but it was useful. It turns out that I sleep for 8 hours, but only 13% of them are deep sleep every time. This explains why I don’t feel well rested and recovered, despite enough time. I wonder what to do.
Calories 2,194kcal
carbs 218g fat 92g protein 148g
Gym workout
super sets
1. leg extensions 4x12 +
2. leg curls 4x12x15kg
3. straight leg raises on roman chair 4x15
4. lat pulldown narrow grip on knees 4x12x40kg +
5. dumbbell shoulder press 4x10x(2x12,5kg)
6. reverse lunges on smith machine front leg elevated 4x8 each leg (no added weight, the bar itself is 20-22kg)
7. lateral raises with plates 4x12x(2x5kg)
8. leg press 4x12x60kg +
9. pec dec 4x12
10. dumbbell biceps curls 4x12x(2x8kg) +
11. weighted sit ups 4x10 +10kg
Can you get a sleep study done in your country?
There is, but it is not covered by the health insurance, and for me it is an unnecessary expense. I don’t have such serious problems with sleep, apnea, etc. May be I should try some supplements.
But I also have bruxism at night.
I’m not sure if you can get this in in Bulgaria but i’ve used this in the past with great results.
I’ll check this out, thanks <3
30.07.2024
Sleep 23.00-7.30 I woke up at 4.00 till 5.00
Calories 3,144kcal
carbs 338g fat 142g protein 157g I ate a lot 
Rest day.
5x5 pullups in the park
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Monument to 1300 Years of Bulgaria
(also known as the Founders of the Bulgarian State Monument , is a large monument built on a plateau above the city of Shumen
It was built in 1981 to commemorate the [1300th anniversary of the First Bulgarian Empire. Together with 21 sculptures, they symbolise the establishment, development and progress of the Bulgarian state in the period 7th – 10th centuries.
The biggest outdoor mosaic-triptych in Europe can be seen here.
There are visitor information centre and apermanent exhibition to the monument. Wedding ceremonies are often performed there.
The monument is built in concrete in a Cubist. It is reached by a processional concrete stairway with 1300 steps, or by road.
Khan Asparuh (who is considered to be the founder of Bulgaria) is depicted first, standing with his sword stuck in the ground, hands raised and pointing in different directions to where the Bulgarian state will be.
His sculpture is followed by the 18 m-tall sculptures of Tervel, Krum, and Omurtag (Bulgarian khans who reigned in the 8th and the 9th centuries). They are surrounded by fragments of old Byzantine chronicles. The wise thought of Khan Omurtag is inscribed beneath them: “Even if a man lives well, he dies and another one comes into existence. Let the one who comes later, upon seeing this inscription, remember the one who had made it… And the name is Omurtag, Kanasubigi.”
A cross of light forms lays at the upper part of the monument as a symbol of the Christian religion which Bulgarians converted into in the 9th century.
11 figures represent the Golden Age of Bulgaria under the reign of Simeon the Great (893 – 927). The sculpture of the ruler is surrounded by men of letters, boyars, and soldiers. A reproduction of a section of the fortress wall of Veliki Preslav (Great Preslav – an old Bulgarian capital) lies opposite this composition.
The concrete panels on which the mosaic-triptych is laid are arranged at different angles so as to demonstrate the gradual development of the state.
A granite lion weighing 1000 tons is placed on the top of the memorial.
The development of the Bulgarian state is demonstrated by three different types of alphabet: the first one is runic, composed of cuts and lines used by Proto-Bulgarians and Slavs, followed by the Glagolitic alphabet created by the brothers Cyril and Methodius and ending with the Cyrillic alphabet – the writing system of all Slavonic peoples.
31.07.2024
Sleep 23.00-6.30
My neighbor goes out early with the dog and bangs the door a lot.
Calories 2,187kcal
carbs 284g fat 67g protein 140g
Gym workout
super sets
1. dumbbell shoulder press 4x10x(2x12,5kg) +
2. dumbbell RDL (not too deep) 4x10x(2x25kg)
3. lat pulldown close grip 4x12x25 +
4. heel elevated dumbbell goblet squats 10-8-10-8x25kg
5. pec-dec straight arm flyes 4x12
6. good morning on smith machine 4x12 no added weights +
7. lat push down with ropes on knees 4x12 +
8. single arm lateral dumbbell raises leaning 4x12x6kg
9. single leg extensions 4x10 each leg +
10. ab slider 4x12 +10kg added
01.08.2024
Sleep 22.00-7.15
I went to bed very early. But there was a lot of noise and I woke up several times
Calories 2,198kcal
carbs 252g fat 72g protein 156g
Gym workout
super sets
1. altenating lunges on smith machine front leg elevated on smith machine 2x10 no added weight / curtsy lunges 2x15x17,5kg each leg +
2. incline dumbbell bench press 4x12x(2x15kg)
3. land mine RDL 4x12 + 45kg +
4. plate loaded high row machine single arm 4x10x20kg each arm
5. leg press 4x12+70kg+
6. triceps push down with rope on knees 4x12 +
7. lateral cable raises 4x10+
8. dumbbell biceps curls 4x12x(2x8kg)
9. leg curls 4x12x15kg +
10. straight leg raises from roman chair 4x12
I felt amazing.
Nestinar dance, which still exists in Bulgaria
An old tradition in the culture of Bulgarians centuries ago. The men bathed in icy waters, and the praying women danced in the fire and embers in the summer.
02.08.2024
Sleep 23.15-7.15
Calories 2,320kcal
carbs 269g fat 70g protein 158g
Rest day.
03.08.2024
Sleep 23.15-7.15
Calories 2,439kcal
carbs 268g fat 99g protein 126g
Rest day.
04.08.2024
Sleep 23.15-6.45
Calories 1,802kcal
carbs 230g fat 37g protein 129g
Gym workout
super sets
1. back squats 4x12x37,5kg really good +
2. dumbbell shoulder press 4x10x(2x12,5kg)
3. pull ups neutral grip knee tuck 6-6-5-5 +
4. plate loaded seated chest press machine 4x10x(2x15kg)
5. hip trust 4x10x45kg +
6. lateral raises with plates 4x12x(2x5kg)
7. lat push down on knees 4x12 +
8. good morning 4x12x22,5kg
05.08.2024
Sleep 23.15-7.15I woke up 4 times at least…
Calories 2,495kcal
carbs 295g fat 69g protein 183g
Rest day.
The remains of Bulgaria’s first capital of the First Bulgarian Empire, from 681-893.
Pliska
The remains of Bulgaria’s first capital of the First Bulgarian Empire, from 681-893. The Pliska National Historical and Architectural Reserve was declared an important national cultural and historical landmark.
*The first structures at Pliska date from the end of the 7th century. They were made of wood and either circular or rectangular. Some were living quarters, while others served different purposes. The first palaces were surrounded by fortified walls and in the surrounding fields, villages were built to house workers. *
At the end of the 8th century and the beginning of the 9th century, buildings made of stone replaced those made of wood. It is thought that the first stone structure was the palace of Han Krum. In 811, the capital was razed by the Byzantine Emperor Nikifor.
The imperial compound at Pliska was rebuilt during the reign of Omurtag (814-831). A new throne room was built where the throne room of Krum had been before it was burned down, and a high brick wall was erected around the palace and the adjoining living quarters and fields.
When Bulgaria accepted Christianity in 864 under King Boris I (reign 852-889), Pliska also underwent changes – the pagan temples were rebuilt as Christian churches and new churches were built. The most impressive of those was The Great Basilica, remains of which can still be seen today. In 889, King Boris established a monastery, and its first prelate was the king’s oldest son Vladimir (Rasate). However, when Vladimir attempted to re-introduce paganism he was blinded and imprisoned in a dungeon. In 893, Simeon I (reign 893-927) assumed the throne, and the capital was moved from Pliska to Preslav.
After that, Pliska lost its administrative and political importance and returned to its former status as an agricultural center. The city was particularly devastated by a massive invasion in 1048-1049.
Today visitors can still visit the Eastern Gate, once the main entrance to the castle. The gate is now a protected site.
06.08.2024
Sleep almost midnight - 5.00 than some naps till 7.30 My fault.
Calories 2,352kcal
carbs 253g fat 77g protein 165g
Gym workout
super sets
1. bench press 4x12x37,5kg leg on the bench +
2. leg press 4x12x70kg
3. lat pulldown shoulder wide neutral grip 4x10x25 +
4. deficit RDL 4x10x52,5kg
5. leg extensions 4x12+
6. good morning on smith machine 4x12 +5kg
7. ab slider 4x12x+10kg added +
8. abductor machine 4x20+
A grey heron in the city river
07.08.2024
Sleep 23.00-6.45
Calories 3,316kcal (include 100 g cashew nuts and too much bread)
carbs 344g fat 143g protein 155g
Gym workout
super sets
1. overhead press 4x10x22,5kg +
2. reverse lunges on smith machine front leg elevated 4x8 +5kg added each leg
3. lat pulldown close grip 4x12x21,50 +
4. triceps push down with rope 4x12
5. lateral cable raises 4x12 each arm +
6. heel elevated dumbbell goblet squats 4x10x22,5kg
7. b-stance kettlebell RDL 4x12x(2x16kg) each+
8. low row narrow grip 4x12x17,5
Best Bulgarian lifter
happy cake day
08.08.2024
Sleep 23.00-7.15
Calories 2,276kcal
carbs 291g fat 69g protein 134g
Rest day.
09.08.2024
Sleep 23.15-7.30
Calories 2700 kcal
carbs 223g fat 104g protein 182g
Gym workout
super sets
1. ATG back squats 4x12x37,5kg+ perfect again
2. dumbbell shoulder press 4x12x(2x10kg)
3.deficit RDL 4x12x47,5kg
4. lat pulldown narrow grip 4x12x25+
5. reverse lunges 4x24x22,5kg (12 each leg) +
6. plate loaded seated upper chest press 4x12x(2x15kg)
7. lateral dumbbell raises 4x15x(2x6kg) +
8. low row narrow grip 4x12
10.08.2024
Sleep 23.30-8.00
Calories1,606kcal
carbs 217g fat 45g protein 102g
Rest day.
11.08.2024
Sleep 23.00-6.00 I had to wake up earlier than usual and I was a bit nervous.
Calories 2,122kcal
carbs 260g fat 78g protein 113g
16 km Hiking !
I wanted to die at least a few times. It was terribly difficult. Continuous climb 4 hours with breaks. Then so down. My legs blocked. This was my first trek this year and I had no preparation. I was ready to lie down on the mountain and die. But they didn’t leave me.
12.08.2024
Sleep 23.15-6.45
Calories 2,085kcal
carbs 257g fat 70g protein 122g
Rest day.
Amazing muscle soreness in my lower body.
13.08.2024
Sleep 23.15-7.15
Calories 2,106kcal
carbs 221g fat 78g protein 143g
Gym workout
super set/triple sets
1. lat pulldown narrow grip 4x12x40kg +
2. bench press shoulder wide grip - legs on the bench 4x12x37,5kg +
3. leg press 4x12x60kg
4. reverse lunges front leg elevated 4x20x22,5kg (10 reps eqch leg) +
5. lat pushdown on knees 4x12
6. dumbbell RDL 4x12x(2x22,5kg) +
7. overhead press 4x12x22,5kg
8. dumbbell biceps curls 4x12x(2x8kg) +
9. triceps push down 4x12
