Lean and mean!
1 Like
I was just catching up and reading through your travels. I left off at Sophia in Sept. '23
So there will be a whole ton of likes in your notifications, and might seem weird.
I really like your tours of the cities & towns throughout your country. I used to make frames for stained glass in churches and really like seeing the different historical and geographical elements of the churches designs. So, thanks for doing that. Its really nice.
Looking awesome & super lean too in the most recent pics.
1 Like
Oh, thank you! I have so many new pics that I will share 
4 Likes
17.10.2024
Sleep 23.45-7.00
Calories2,302 kcal
carbs 252g fat 91g protein 131g
Home workout
super sets
1. pull ups reverse grip 4x5 +
2. single arm shoulder press 4x12x8kg
3. b-stance RDL kettlebell in opposite hand 4x12x24kg each leg +
4. push ups 4x12
5. squats with a kettlebell between legs 4x12x24kg+
6. sit ups 4x12
8. kettlebell RDL 4x12x25kg +
9. push ups 4x12
6 Likes
Super lean and strong.
1 Like
18.10.2024
Sleep
Calories 2,092kcal
carbs 235g fat 75g protein 134g
Rest day. Day off
19.10.2024
Sleep 22.30-7.30
Calories 2,060kcal
carbs 219g fat 85g protein 124g
Rest day. Vacation.
20.10.2024
Sleep 22.30-6.30
Calories 2,104kcal
carbs 225g fat 86g protein 114g
Rest day. Vacation.
21.10.2024
Sleep 00.00 - 8.00
Calories 2,187kcal
carbs 189g fat 102g protein 128g
Day off.
Gym workout
super sets
1. bench press 12x37,5kg 3x12x42,5kg +
2. back squats 4x10x37,5kg I have some pain in my left abductor.
3. lat pulldown close grip 4x12x40kg +
4. dumbbell shoulder press 4x8x(2x12,5kg)
5. leg press 12x50kg 3x12x60kg +
6. low row close grip 4x12x35kg
7. dumbbell RDL 4x12x(2x25kg) +
8. lateral dumbbell raises 4x12x(2x7kg)
9. ab slider 4x12 +10kg +
10. leg extensions 4x12
5 Likes
Beglik Tash is one of the most recently explored, classified and popularized tourist attractions in Bulgaria. There are numerous myths and legends, theories and speculations about Beglik Tash, yet it has been agreed that this is an ancient Thracian Sanctuary and Observatory dating back to the Bronze Age. The ancients used as material the huge rocks this area is abundant in. The rocks are of volcanic origin, huge monoliths carved by the sea, winds and rains in amazing rounded shapes.
Beglik Tash sanctuary spreads on about 1 and a half acres of land on Maslen Nos (Maslen Cape) by the sea and comprises of a number of rocks of various sizes and shapes, some of which carved and mounted and all arranged in unique formations.
Flatter rocks have ‘steps’, ‘circles’ and ‘basins’ carved in them and the archeologists have found remains of dwellings and fireplaces nearby. There is a labyrinth (a long narrow fissure between 2 rocks), a cave in the shape of a woman’s lap, a huge rock standing on 2 points only, a stone throne for the chief priest and many more but the biggest attraction is the sun clock of course.
8 Likes
22.10.2024
Sleep 00.30-7.00
Calories 2,162kcal
carbs 259g fat 80g protein 104g
Rest day.
23.10.2024
Sleep 23.15-7.15
Calories 2,196kcal
carbs 255g fat 64g protein 148g
Gym workout
super sets
1. lat push down 4x12x25 +
2. dumbbell shoulder press 4x12x(2x10kg)
3. dumbbell RDL 4x12x (2x25kg) +
4. BW sissy squats 4x12
5. triceps push down 2x12 /lying dumbbell triceps extensions 10-8x(2x8kg)
6. lateral dumbbell raises 4x10x(2x8kg)
7. leg press 4x12x70kg +
8. single leg curls 4x10x5kg each leg
9. leg raises on roman chair 15-15-12-12
10. dumbbell biceps curls 4x12x(2x7kg)
6 Likes
A beautiful country!
1 Like
24.10.2024
Sleep 23.00-7.00
Calories
Gym workout
super sets
1. lat pulldown 12-12-10-10x25+
2. bench press 4x12x37,5kg
3. hip trust 4x12x45kg +
4. overhead press 4x10x22,5kg
5. hip trust with band around knees 4x12x45kg+
6. standing low cable row 4x12
7. leg press narrow stance 4x12x50kg+
8. single lateral cable raises 4x12x5
9. adductor machine 4x15-20+
10. ab slider side crunch 4x24 +5kg added weight 12 reps each side
5 Likes
25.10.2024
Sleep
Calories 1,983kcal
carbs 175g fat 81g protein 135g
Rest day.
26.10.2024
Sleep 23.00-7.30 Not good
Calories 2,477kcal
carbs 227g fat 118g protein 148g
Gym workout
super sets
1. pull ups L-sit 4x5 +
2. RDL 4x10x47,5kg
3. overhead press 4x10x22,5kg +
4. alternating reverse lunges on smith machine 4x14 +10kg (7 reps per leg - quite heavy)
5. lat push down wide neutral grip 4x12x21,25 +
6. straight arm chest fly 4x12
7. leg extensions 4x12 +
8. single leg curls 4x10x5kg each leg
9. lying dumbbell triceps extensions 12-12-10-10x(2x8kg) +
10. dumbbell biceps curls 4x10x(2x8kg)
11. b-stance kettlebell RDL 4x10x(2x16kg) each leg
12. lateral dumbbell raises 4x12x(2x7kg)
My glutes and my inner tights hurt horrible!!! 
7 Likes
27.10.2024
Sleep
Calories 2,015kcal
carbs 211g fat 75g protein 127g
Rest day.
28.10.2024
Sleep 22.30-6.30 Change to Winter time 
Calories 2,130kcal
carbs 191g fat 87g protein 165g
Rest day.
29.10.2024
Sleep 22.00-7.00 Just fine
Calories 2,225kcal
carbs 203g fat 70g protein 196g
Gym workout
super sets
1. leg extensions 4x12+
2. leg curls 12-12-10-8x15kg
3. low row close grip 4x12x21,25 +
4. overhed press 4x6x27,5kg
5. back squats 4x10x37,5kg
6. lateral dumbbell raises 4x10x(2x7kg)
7. lat pull down 12-12-10-8x25+
8. landmine RDL 4x12+40kg
9. triceps push down 2x12/ with ropes 2x12 +
10. landmine b-stance RDL 4x12 +20kg each leg
Every time
6 Likes
30.10.2024
Sleep 23.15-6.45
Calories 2,692kcal
carbs 261g fat 88g protein 204g
Just too much food -roasted chicken
Gym workout
triple sets
1. lat pulldown close grip 4x12x25 +
2. single arm kettlebell overhead press 4x12x10kg each arm
3. alternating reverse lunges on smith machine 20-20-14-14 +10kg (10-7reps each leg) +
4. straight arm chest fly machine 4x12
5. lat push down with long ropes 4x12 +
6. barbell upright row 4x12x17,5kg
7. leg press 4x12x60kg +
8. single leg curl 4x12x5kg each leg
9. adductor machine 4x20+
10. straight leg raises on roman chair 4x12
11. cable triceps overhead press 4x12 +
12. biceps curls 4x10x17,5kg
5 Likes
Ovech Fortress is a stone stronghold located east of the town of Provadia, 53 km west of Varna and 410 km east of Sofia.
The fortress is mentioned under different names in the historical chronicles. The oldest one is the Byzantine name Provat. Bulgarians referred to it as Ovech, while Turks called it Tash hisar (which translates from Turkish as a stone fortress). Archaeological research established that the fortress was used in periods from the 3rd century to the first decades of the 7th century, and then from the 10th-11th centuries until the end of the 17th century.
The fortress was inhabited successively by Thracians, Romans, Byzantines, Bulgarians, and Turks. It is related to the reign of Tsar Ivaylo (1277 – 1280), the crusade of Amadeus IV, Count of Savoy (1366), and the crusade of Vladislav Varnenchik (1444).
The fortress has three entrances. The eastern access way has been preserved in its original form with stairs carved into the rock. It is convenient for visitors who have their own means of transportation.
The western entrance is accessible from the town through the original 111-step spiral staircase.
The northern entrance is the main entrance of the fortress. A 150 m-long bridge structure is built in front of it connecting the stronghold with the adjacent Tabiite Plateau
The golden years of Ovech were in the period 12th–14th century when the fortress was a military, religious, economic, and administrative centre of the region.
At the fortress, visitors can also see the talking 79 m-deep well, the bishop’s church, the knight’s prison, the tower with the devil’s path, and the Friars’ holes.
7 Likes
31.10.2024
Sleep 23.30-7.30 I woke up couple times
Calories 2,752kcal
carbs 245g fat 125g protein 163g
Rest day.
01.112024
Sleep 23.30-6.30
Calories 1,960kcal
carbs 227g fat 46g protein 156g
Gym workout
super sets
1. pull ups neutral grip 4x6+
2. dumbbell RDL 4x10x(2x25kg)
3. leg press 4x12x65kg+
4. incline dumbbell bench press 4x12x(2x15kg)
5. standing cable low row 4x12+
6. triceps push down with ropes 4x12
7. leg extensions 4x12+
8. leg curls 4x12z10kg
9. side step down heel tap 5x12 each leg
True
7 Likes
02.11.2024
Sleep 22.30-7.30
Calories 2,059kcal
carbs 207g fat 87g protein 121g
Rest day.
03.11.2024
Sleep 23.30-8.15
Calories1,953kcal
carbs 177g fat 63g protein 153g
My glutes still hurt.
Gym workout
super sets
1. reverse lunges on smith machine 20-18-16-14 +10kg +
2. bench press shoulder wide grip 10x37,5kg 3x8x42,5kg
3. lat pulldown 4x10x25+
4. barbell upright row 4x10x17,5kg
5. RDL to the floor 4x10x47,5kg +
6. lateral dumbbell raises 4x12x(2x6kg)
7. rare delt machine fly 4x15+
8. BW sissy squats 4x12
9. standing hyperextensions on smith machine 4x12+15kg plate in hands +
10. leg raises on roman chair 4x12
5 Likes
04.11.2024
Sleep almost midnight
It happens always in sunday
Calories 2,059kcal
carbs 217g fat 65g protein 148g
Rest day.
05.11.2024
Sleep 22.30-7.15 Fine
Calories 2,277kcal
carbs 201g fat 93g protein 149g
Gym workout
super sets
1. back squats 4x10x37,5kg +
2. dumbbell shoulder press 4x8x(2x12,5kg)
3. lat pulldown reverse grip 12-12-10-10x25 +
4. RDL from the floor 10x47,5kg 3x10x52,5kg
5. low row soft handles 4x12 +
6. push ups 4x10
7. side step down heel tap 4x12 each leg +
8. triceps push down with ropes 4x12
9. ab slider 4x12 +10kg +
10. single leg curls 4x10x5kg each leg
A beautiful almost abandoned mosque
9 Likes
06.11.2024
Sleep don’t remember Not enough may be.
Calories 2,204kcal
carbs 194g fat 62g protein 150g
Rest day.
07.11.2024
Sleep 23.45-7.00
Calories 2,632kcal
carbs 263g fat 104g protein 154g
Gym workout
super sets
1. pull ups neutral grip 4x5 hollow body
2. overhead press 4x7x27,5kg
3. leg press machine 4x12x60kg +
4. lateral cable raises 4x10
5. heel elevated dumbbell goblet squats narrow stance 4x12x22,5kg +
6. low row 4x12
7. leg curls 4x12x15kg +
8. BW sissy squats 4x12
6 Likes
08.11.2024
Sleep 23.45-7.15 no wake ups
Calories 2,504kcal
carbs 243g fat 92g protein 162g
Rest day.
09.11.2024
Sleep 23.45-6.30 No wake ups
Calories 2,065kcal
carbs 240g fat 53g protein 147g
Rest day.
10.11.2024
Sleep 23.30-8.00 I woke up 2-3 times
Calories 1,974kcal
carbs 175g fat 79g protein 139g
Rest day.
Gym workout
triple sets
1. alternating reverse lunges on smith machine 4x14 +10kg (7 reps each leg) +
2. incline dumbbell bench press 4x12x(2x15kg)
3. RDL 4x10x57,5kg +
4. dumbbell shoulder press 4x8x(2x12,5kg)
5. lat pulldown reverse grip 12-12-10-10x25 +
6. single arm lateral dumbbell raises leaning 4x12x7kg
7. ATG squats on smith machine 4x10 +10kg +
8. triceps push down 4x12
9. sitting dumbbell biceps curls 4x10x(2x7kg) +
10. hanging knee tuck 4x10
6 Likes