Queen Cobra's Training Log

Training Training Logs
1924

11.11.2024
Sleep 23.45-7.30
Calories 1,980kcal
carbs 166g fat 83g protein 142g
Rest day.

12.11.2024
Sleep 23.45-7.45 But I was nervous and I woke up couple times .
Calories 1,746kcal
carbs 161g fat 58g protein 140g

Gym workout
super sets

1. lat push down standing with long ropes 4x12x21,25 +
2. single arm kettlebell overhead press 4x12x10kg each arm

3. leg extensions 4x12 +
4. leg curls 4x10x15kg +2kg added light dumbbell

5. low row close grip 4x10x21,25 +
6. plate loaded seated upper chest press machine 4x10x(2x20kg)

7. leg press 4x12x70kg +
8. lateral raises to overhead with plates 4x8x(2x5kg)

9. leg press (deeper) 4x12x50kg +
10. leg raises on roman chair 4x12

6 Likes
1925

13.11.2024
Sleep 22.15-7.00
Calories 1,798кcal
carbs 182g fat 56g protein 137g

Gym workout
super sets

1. RDL 4x10x57,5kg +
2. bench press 4x10x42,5kg

3. alternating reverse lunges 4x14 +10kg (7 reps each leg) +
4. lat pulldown reverse grip 12-12-10-10x25

5. triceps push down 15-15-12-12 +
6. plate loaded seated row machine 4x12x30kg each arm

7. single leg curls 4x10x5kg +
8. abductor machine 4x15+

9. dumbbell biceps curls 4x12x(2x8kg) +
10. weighted sit ups 4x10x10kg

5 Likes
1926

14.11.2024
Sleep 23.45-5.45 I was awake for an hour but I managed to fall asleep till 7.30
Calories 1,853kcal
carbs 182g fat 59g protein 144g
Rest day.

15.11.2024
Sleep 23.00-7.30
Calories 1,982kcal
carbs 182g fat 68g protein 147g

Gym workout
super sets

1. pull ups neutral grip 6-6-5-5 +
2. reverse curtsy lunges on smith machine 4x14 +10kg 7 reps each leg

3. overhead press 8-8-6-6x27,5kg +
4. dumbbell RDL 4x10x(2x25kg)

5. lat push down 4x10 different handles
6. straight arm chest fly 4x12x33

7. leg extensions 4x12 +
8. leg curls 4x10x15kg +2 kg added light dumbbell

4 Likes
1927

16.11.2024
Sleep 23.00-7.45 Fine
Calories 1,947kcal
carbs 176g fat 81g protein 132g

Gym workout
super set

1. lat pulldown reverse grip 12-12-10-10x25 +
2. bench press shoulder wide grip 4x12x37,5kg

3. leg press 4x12x65kg +
4. lateral cable raises 4x12

5. lying dumbbell triceps extensions 4x12x(2x7kg) +
6. dumbbell biceps curls 4x10x(2x7kg)

7. b-stance kettelbell RDL 4x12x(2x16kg) each leg +
8. BW sissy squats 12-12-10-10

6 Likes
1928

17.11.2024
Sleep 01.15-7.15 Awful I woke up at every hour.
I was traveling, I was in a hotel and I don’t sleep well in a foreign place.
Calories 2,180kcal
carbs 238g fat 64g protein 162g
Rest day.

18.11.2024
Sleep 01.15-7.15 Same. I came home in the middle of the night
Calories 2,271kcal
carbs 232g fat 89g protein 146g
Rest day

19.11.2024
Sleep 22.15-6.45
Calories 2,114kcal
carbs 229g fat 64g protein 152g

Gym workout
super sets

1. Lat pulldown 12-40kg 10x45kg 8x50kg 6x55kg +
2. single leg press 4x12x20kg each leg

3. overhead press 4x7x22kg
4. dumbbell RDL 4x12x(2x22,5kg)

5. low row soft handles 4x12x13,75 +
6. lateral dumbbell raises leaning 4x12x7kg each arm

7. leg press 4x12x50kg +
8. triceps push down 12-12-10-10x21,25

9. ab slider 4x10 +10kg +
10. leg curls 4x10x15kg

5 Likes
1929

20.11.2024
Sleep 23.15- 7.15
Calories 2,117kcal
carbs 225g fat 69g protein 155g

Gym workout
super sets

1.leg extensions 4x12 +
2. single leg curls 4x10x5kg each

3. lat pulldown close grip 4x12x21,25 +
4. plate loaded upper chest press machine 4x10x(2x15kg)

5. alternating reverse lunges 4x14x27kg 7 reps each leg +
6. single arm lateral cable raises 4x12x2,5

7. lat push down 4x12x21.25
8. good morning 4x12x27kg

9. dumbbell biceps curls 4x12x(2x7kg)
10. leg raises on roman chair 4x12

5 Likes
1930

21.11.2024
Sleep 22.15-7.00
Calories 2,173kcal
carbs 217g fat 71g protein 166g
Rest day.

22.11.2024
Sleep 23.45- 7.30 I was nervous.
Calories

Gym workout
super sets

1. back squat on smith machine 4x10x30kg +
2. incline dumbbell bench press 4x12x(2x15kg)

3. lat pulldown reverse gip 4x10x25+
4. dumbbell shoulder press 4x12x(2x10kg)

5. RDL 4x10x57kg+
6. single arm lateral cable raises 4x12x2,5

7. low row close grip with soft handles 4x12x13,75 +
8. cable overhad tricep extensions 4x12x10

9. single leg extensions 4x10 each leg +
10. abductor machine 4x15

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7 Likes
1931

23.11.2024
Sleep
Calories 1,614kcal
carbs 200g fat 34g protein 119g
Rest day.

24.11.2024
Sleep
Calories1,907kcal
carbs 226g fat 54g protein 120g
Rest day

25.11.2024
Sleep
Calories1,981kcal
carbs 221g fat 69g protein 114g

Gym workout
super sets

1.overhead press 4x8x27kg +
2. dumbbell RDL 4x12x(2x25kg)

3. lat pulldown close reverse grip 4x6x30 +
4. lateral dumbbell raises 4x12x(2x7kg)

5. single leg press 4x12x20kg +
6. leg curls 4x12x15kg

7. leg press 4x12x60kg +
8. low row 4x10x40kg

26.11.2024
Sleep 23.00-7.30 I was awake between 4.00 and 5.00
Calories 2,322kcal
carbs 247g fat 84g protein 142g
Rest day

5 Likes
1932

27.11.2024
Sleep
Calories 2,088kcal
carbs 218g fat 70g protein 145g

Gym workout
super sets

1. squats on vertical smith machine 4x10x30kg+
2. incline dumbbell bench press 4x8x(2x17,5kg)

3. lat pulldown neutral grip 4x12x21,25 +
4. single arm lateral cable raises 4x12x2,5 each arm

5. leg extensions 4x12 +
6. leg curls 4x10x15kg

7. good morning on vertical smith machine (Big no-no) 4x12x20kg +
8. rare delt fly 4x12

28.11.2024
Sleep 23.15-7.14
Calories 2,004kcal
carbs 199g fat 70g protein 148g
Rest day

6 Likes
1933

29.11.2024
Sleep same
Calories 2,563kcal
carbs 267g fat 113g protein 129g

Gym workout
super sets

1. pull ups reverse grip 4x6 +
2. alternating reverse lunges on vertical smith machine 2x14x30kg 2x14x25kg (my glutes hurt) -7 reps each leg

3. dumbbell shoulder press 4x8x(2x12,5kg) +
4. b-stance kettlebell RDL 4x12x(2x16kg) each leg

5. lat push down 4x12x21,25 +
6. upright row with a plate 4x12x15kg

7. leg extensions 10 left leg +10 right leg +10 two legs +
8. abductor machine 4x15

30.11.2024
Sleep 22.30-7.15 But Iwas awake between 4.00 and 5.00 again
Calories 1,311kcal
carbs 124g fat 53g protein 76g I just skipped a meal.
Rest day.

5 Likes
1934

30.11.2024
Sleep 23.00-7.00 But I woke up at 4 AM again.
Calories 1,311kcal
carbs 124g fat 53g protein 76g
Rest day. My glutes hurt so bad.

01.12.2024
Sleep 00.15-7.45 same
Calories 2,064kcal
carbs 181g fat 88g protein 118g

Gym workout
super sets

1. lat pulldown close reverse grip 4x10x25 +
2. leg press 4x12x60kg

3. straight arm chest fly 4x12 +
4. leg curls 4x10x15kg

5. low row 2 soft handles 4x12x13.75 +
6. lying dumbbell triceps extensions 4x12x(2x7kg)

7. leg extensions drop sets 10+10 +
8. ab slider 4x12 +5kg

“Sts. Cyril and Methodius” is an Orthodox church building in Burgas
Bulgaria.
The church building is included in the list of the 100 national tourist sites from 2022. It has been declared an architectural, construction and artistic monument of culture (immovable cultural value) of national importance. The church building is built in the likeness of a cathedral church - three naves with a central apse.

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10 Likes
1935

02.12.2024
Sleep
Calories 2,257kcal
carbs 196g fat 99g protein 142g
Rest day.

03.12.2024
Sleep 23.30-7.30 But I woke up again. I felt awful.
Calories 2,093kcal
carbs 192g fat 78g protein 149g

Gym workout
super sets

1. alternating reverse lunges on smith machine 4x18x20kg (10reps each leg) +
2. seated dumbbell shoulder press 4x8x(2x12,5kg)

3. lat pulldown reverse grip 4x10x45kg +
4. lateral dumbbell raises 4x12x(2x5kg)

5. RDL 4x15x37kg +
6. BW sissy squats 4x10

7. triceps push down 4x12x17,50 +
8. low row 4x12x17,50

6 Likes
1936

Those are good super sets. Impressive.

1 Like
1937

04.12.2024
Sleep 23.30-7.15 same
Calories 2,369kcal
carbs 256g fat 85g protein 147g
Rest day.

05.12.2024
Sleep 23.00-7.15
Calories 2,166 kcal
carbs 165g fat 95g protein 157g

Gym workout
super sets

1. squat on smith machine 4x10 +25kg +
2. dumbbell shoulder press 4x8x(2x12.5kg)

3. low row close grip 4x12 +
4. incline dumbbell bench press 4x8x(2x17,5kg)

5. leg curls 4x12x15kg +
6. ab slider 4x12 +5kg

7. leg press 4x12x60kg +
8. rare delt fly machine 4x12

6 Likes
1938

06.12.2024
Sleep
Calories 2,481kcal
carbs 204g fat 91g protein 154g
Rest day.

07.12.2024
Sleep 23.45-7.45
Calories 1,988kcal
carbs 165g fat 102g protein 119g
Rest day.

08.12.2024
Sleep 01.15-9.15 (I woke up couple times)
Calories 2,083 kcal
carbs 193g fat 88g protein 125g

I sleep really awful from weeks. I hope it’s just a period.

Gym workout
super sets

1. leg extensions 4x12 +
2. leg curls 4x10x15kg

3. lat pulldown wide neutral grip 4x10x25 +
4. lateral dumbbell raises 4x10x(2x7kg)

5. dumbbell RDL 4x12x(2x25kg) +
6. plate loaded upper chest press machine 4x10x(2x20kg)

7. alternating reverse lunges on smit machine 4x16 +10kg added 8reps each leg +
8. lat push down on knees 4x12x21,75

9. triceps push down 4x15x17,50 +
10. barbell biceps curls 4x10x17kg

5 Likes
1939

09.12.2024
Sleep 22.30-7.15
Calories 2,217kcal
carbs 261g fat 67g protein 143g

Gym workout
super sets

1. single leg press 12x20kg 12x25kg 12-12x30kg each leg +
2. dumbbell shoulder press 10-8-8-8x(2x12,5kg)

3. lat pulldown reverse grip/ wide neutral grip 4x8 +
4. b-stance kettlebell RDL 4x12x(2x16kg ) each leg

5. straight arm chest fly machine 4x12 +
6. leg press 4x12x60kg

7. ab slider 4x12x+5kg +
8. lateral raises with plates to overhead 4x12x(2x2,5kg)

5 Likes
1940

10.12.2024
Sleep 22.30-7.15
Calories 2,107kcal
carbs 229g fat 71g protein 138g
Rest day.

11.12.2024
Sleep 00.30-7.30 No comment
Calories 1,915kcal
carbs 189g fat 75g protein 126g

Gym workout
super sets

1. lat pulldown close reverse grip 12-12-10-10 x25 +
2. RDL 4x12x47kg

3. single leg leg press 4x12x30kg each leg +
4. dumbbell shoulder press 4x8x(2x12,5kg)

5. barbell row parallel to the floor 15-15-12-12x27kg +
6. lateral raises with plates to overhead 4x12x(2x4kg)

7. single leg extension 4x12x each leg +
8. single leg curls 4x10x5kg each leg

5 Likes
1941

12.12.2024
Sleep 22.00-7.00 I woke up couple times, but still fine
Calories 1,941kcal
carbs 223g fat 68g protein 117g

Gym workout
super sets

1. ATG squats on vertical smith machine 12+20kg 4x10+30kg +
2. incline dumbbell bench press 4x10x(2x17,5kg)

3. low row close grip 15-15-12-12x17.50 +
4. upright row with a plate 4x12x15kg

5. dumbbell RDL 4x12x(2x25kg)
6. lying dumbbell triceps extensions 12-12-10-10x(2x8kg)

7. seated dumbbell biceps curls 4x12x(2x8kg)
8. weighted sit ups 4x12x+10kg

Karlos Nasar born 12 May 2004 is a Bulgarian weightlifter who is an Olympic, two-time World and two-time European champion and one of the youngest weightlifting world record holders ever.

Word record yesterday.

10 Likes
1942

13.12.2024
Sleep
Calories 2,564kcal (cashew nuts)
carbs 266g fat 111g protein 131g
Rest day.

14.12.2024
Sleep 23.30-7.30 Fine
Calories 2,161kcal
carbs 236g fat 85g protein 130g
Rest day.

15.12.2024
Sleep 23.30-5.30 I don’t know why. I rolled in bed and watched videos on the phone.
Then 8.00-9.00
Calories 2,011kcal
carbs 257g fat 55g protein 134g

Gym workout
super sets

1.pull ups neutral grip 4x5 +
2. triceps push down 15-15-12-12x17,5

3. leg extensions 4x12 +
4. leg curls 4x10x15kg

5. RDL 4x10x52kg +
6. single arm lateral raises 4x12 each arm

7. single leg press 4x12x30kg each leg +
8. straight arm chest fly machine 4x12 x33

Current situation

6 Likes
1943

16.12.2024
Sleep 23.30-7.30
Calories

Gym workout
super sets

1. overhead press 4x8x22kg +
2. alternating reverse lunges on smith machine 4x16 +10kg (8 reps each leg)

3. lat pulldown close grip 4x10x25 +
4. lateral raises to overhead 4x12x(2x4kg)

5. good morning 12x27kg 3x10x32kg +
6. BW sissy squats 4x10

7. barbell biceps curls 4x10x17kg +
8. overhead triceps extensions with a plate 4x12x10kg

7 Likes