17.12.2024
Sleep 23.30-7.30
Calories 2,229kcal
carbs 279g fat 61g protein 144g
Rest day.
18.12.2024
Sleep 23.30-7.30
Calories 2,288kcal
carbs 249g fat 76g protein 159g
Gym workout
super sets
1. RDL 4x12x47kg +
2. single arm dumbbell shoulder press 10-10-8-8x12,5kg each arm
3. ATG squat on vertical smith machine 2x12 +20kg 2x12+25kg
4. straight arm chest fly machine 4x12
5. lat pulldown reverse grip 4x12x25 +
6. lateral dumbbell raises 4x10x(2x7kg)
7. ab slider 4x12 +10kg +
8. single leg curls 4x10x5kg each leg
5 Likes
19.12.2024
Sleep 23.00-7.00
Calories 2,368kcal
carbs 255g fat 84g protein 154g
Gym workout
super sets
1. lat push down 4x12 +
2. incline dumbbell bench press 4x12x(2x15kg)
3. alternating reverse lunges on vertical smith machine 4x20 +20kg (10reps each leg)
4. upright row with a plate 4x12x15kg
5. leg press 4x12x60kg +
6. low row 4x12x35kg
7. barbell biceps curls 15-12-15-12x15kg +
8. triceps push down 4x15x17,5
9. leg extensions 4x12 +
10. abductor machine 4x15+
6 Likes
20.12.2024
Sleep 23.30-7.30
Calories 2,812kcal
carbs 284g fat 101g protein 168g -A company party.
Rest day.
21.12.2024
Sleep 2.45-9.45 I woke up several times. I normally woke up around 7.30 but tried to go back to sleep.
I was at a company party last night. Boring and long. We were in a neighboring town and we all had to go home together in a van. so I didn’t have a chance to leave early.
Calories 1,640kcal
carbs 160g fat 34g protein 109g
Rest day.
22.12.2024
Sleep 00.15-7.45
Calories 2,555kcal
carbs 338g fat 70g protein 160g
Gym workout
super sets
1. alternating reverse lunges on vertical smith machine 4x20 +20kg 10 reps each leg +
2. dumbbell shoulder press 4x12x (2x10kg)
3. lat pulldown reverse grip 4x12x40kg +
4. lateral dumbbell raise to overhead 4x10x(2x4kg)
5. dumbbell RDL 4x10x(2x25kg) +
6. lying dumbbell triceps extension 10-8-8-7x(2x8kg)
7. leg extensions 4x10-12 +
8. leg curls 4x10x15kg
4 Likes
This is the standard smith machine. I think the tilt allows for much more natural pelvic motion. Absolutely great for glutes.
This is the vertical one.
Very restrictive in one plane. The pelvis is very limited.
I have to stand unnaturally forward and lean on the bar. I can’t judge the center of gravity and how to move the legs.
4 Likes
23.12.2024
Sleep 23.45-7.30
Calories
Gym workout
super sets
1. pull ups neutral grip 4x5 +
2. triceps push down 4x10x17,5
3. leg press 15x50kg 12x60kg 2x12x70kg +
4. straight arm chest fly machine 4x12x33
5. leg press 4x12x70kg +
6. overhead press on knees on smith machine 4x10 no added weight
7. b-stance kettlebell RDL 4x12 +
8. low row 4x12
9. dumbbell biceps curls 4x10x(2x8kg) +
10. leg raises 4x12
6 Likes
24.12.2024
Sleep
Calories 1,843kcal
carbs 272g fat 41g protein 93g
Rest day.
25.12.2024
Sleep 00.30-9.00
Calories 2,072kcal
carbs 279g fat 52g protein 118g
Rest day.
26.12.2024
Sleep 23.30-8.45
Calories 2,161kcal
carbs 213g fat 102g protein 90g
Rest day.
27.12.2024
Sleep 00.15-8.45
Calories 1,366kcal
carbs 119g fat 67g protein 68g
Gym workout
super sets
1. incline dumbbell bench press 4x10x(2x17,5kg) +
2. dumbbell RDL 4x10x(2x25kg)
3. lat pulldown 12-12-10-10x25 +
4. dumbbell shoulder press 4x12x(2x10kg)
5. single leg press 4x12x30kg each leg +
6. leg curls 10-10-8-8x20kg (flexed foot)
7. dumbbell single arm row on bench 4x12x17,5 kg each arm +
8. lying dumbbell triceps extension 10-8-8-6x(2x8kg)
Amazing exercise. I go it deeper every time.
28.12.2024
Sleep 00.00.8.45
Calories 1,366kcl
carbs 119g fat 67g protein 68g I just skip the lunch.
Rest day.
6 Likes
29.12.2024
Sleep 00.00- 00.30 than 4.00-8.00
No comment. But strangely I was not sleepy or tired at all.
Calories 1,917kcal
carbs 244g fat 55g protein 127g
Gym workout
super sets
1. pull ups neutral grip 4x7 +
2. leg press 12x50kg 12x60kg 12-12x70kg
3. dumbbell shoulder press 4x12x(2x10kg) +
4. dumbbell RDL 4x12x(2x22,5kg)
5. lat push down standing 4x12x21,25 +
6. heel elevated dumbbell goblet squat 4x10x22,5kg
7. triceps push down 4x12 +
8. dumbbell biceps curls 4x12x(2x8kg)
Light and easy
5 Likes
30.12.2024
Sleep
Calories 2,081kcal
carbs 191g fat 84g protein139 g
Rest day.
31.12.2024
Sleep 23.00-7.30
Calories 2,608kcal
carbs 182g fat 100g protein 187g
Gym workout
super sets
1. RDL 4x12x52kg +
2. dumbbell shoulder press 4x12x(2x10kg)
3. alternating reveser lunges on smith machine 4x16+10kg 8 reps each leg +
4. lat pull down wide neutral grip 4x10x25
5. leg press 4x15x50kg +
6. chest fly machine 4x12
Only for 30 min 
01.01.2025
Sleep 01.30-9.00 New year.
Calories 2,335kcal
carbs 150g fat 140g protein 125g
Rest day.
8 Likes
02.01.2025
Sleep 23.00-7.15
Calories 2,201kcal
carbs 207g fat 98g protein 128g
Gym workout
super sets
1. lat pulldown close grip 4x10x25 +
2. incline dumbbell bench press 4x10x(2x17,5kg)
3. ATG squat on vertical smith machine 12 +20kg 3x8 +30kg +
4. lateral raises to overhead 4x12x(2x3kg)
5. dumbbell RDL 4x12x(2x22,5kg) +
6. overhead triceps extension 4x12x10kg
7. low row 4x10x21,25 +
8. weighted sit ups 4x12+10kg
6 Likes
03.01.2025
Sleep 23.30-7.30
Calories 2,417kcal
carbs 231g fat 110g protein 133g
Rest day.
04.01.2025
Sleep 00.15-8.45
Calories 2,555kcal
carbs 345g fat 68g protein 157g
Too much bread and pastry.
Gym workout
super set
1. pull ups neutral grip 7-7-6-6
2. single arm kettlebell press 4x12x10kg each arm
3. alternating reverse lunges on smith machine 4x16 +10kg 8 reps each leg
4. lateral raises with plates 4x15x(2x5kg)
5. RDL 4x12x47kg +
6. triceps push down 4x12x21,25
7. leg extensions 4x12+
8. leg raises on roman chair 4x12-15
6 Likes
05.01.2025
Sleep 23.30-8.15
Calories 2,155kcal
carbs 237g fat 74g protein 138g
Gym workout
super sets
1. ATG vertical smith machine 4x8 +30kg +
2. dumbbell shoulder press 4x12x(2x10kg)
3. lat pulldown reverse grip 12-10-10-10x40kg +
4. bench press shoulder wide grip 12-10-8-8x42kg
5. single leg press 4x12x30kg each leg +
6. rear delt fly machine 4x12
7. single leg curls 4x10x5kg each leg +
8. alternating dumbbell biceps curls 4x10x(2x8kg)
06.01.2025
Sleep 23.45-7.00 I woke up at 6 but I tried to nap
Calories 2,093kcal
carbs 210g fat 80g protein 147g
Rest day.
5 Likes
07.01.2025
Sleep 23.30-7.30
Calories 1,962kcal
carbs 188g fat 73g protein 132g
Gym workout
super sets
1. RDL 12x47kg 3x10x52kg +
2. single arm dumbbell shoulder press 4x8x12,5kg
3. lat push down 4x12x25 +
4. heel elevated dumbbell goblet squats 4x10x25kg
5. leg curls 4x10x20kg +
6. straight arm pec fly 4x12
7. lat pulldown wide neutral grip 4x12x25 +
8. lateral dumbbell raises 4x10x(2x8kg)
6 Likes
08.12.2024
Sleep But I wake up and stay awake till 2-2.15 at least -7.15
Calories 2,122kcal
carbs 223g fat 63g protein 162g
Gym workout
super sets
1. single leg press 4x10x40kg every leg +
2. lat pulldown reverse grip 4x12
3. low row close grip 4x12x17,25 +
4. b-stance kettlebell RDL 4x10x(2x16kg) every leg
5. lying dumbbell triceps extensions 4x12x(2x7kg)
6. seated dumbbelll bicep curls 4x10x(2x7kg)
7. abs slider 4x12 +10kg +
8. abductor machine 4x15-20
6 Likes
09.01.2025
Sleep 23.30-7.30
Calories 2,403kcal
carbs 290g fat 68g protein 157g
Rest day.
10.01.2025
Sleep 22.15-7… I woke up couple times
Calories 2,480kcal
carbs 263g fat 84g protein 152g
I was hungry 
Gym workout
super sets
1. alternating reverse lunges on smith machine 4x16+10kg (8 reps each leg)+
2. overhead press 4x10x22kg
3. leg press 4x12x55kg +
4. lat pulldown neutral grip 4x12x21,25 +
5. lat push down with ropes 4x15x15
6. single arm lateral cable raises leaning 4x12 each side
7. single leg curl 4x12x5kg +
8. leg raises on roman chair 4x12
11.01.2025
Sleep 00.00-7.45
Calories 2,066kcal
carbs 206g fat 87g protein 113g
Gym workout
super sets
1. bench press shoulder wide grip 10-10-8-8x37kg +
2. dumbbell RDL 4x12x(2x22,5kg)
3. low row two handles 4x15x13,5 +
4. upright row on smith machine 4x12 no added weight
5. leg extensions 4x12 increasing weight +
6. triceps push down 4x12
6 Likes
12.01.2025
Sleep 00.15-8.15
Calories 2,096kcal
carbs 285g fat 65g protein 111g
Rest day.
13.01.2025
Sleep 00.00-7.30
Calories 2,088kcal
carbs 204g fat 68g protein 160g
Gym workout
super sets
1. lat pulldown reverse grip 4x10x25 +
2. single leg press 12x30kg 3x10x40kg each leg
3. dumbbell RDL 4x12x(2x25kg) +
4. single arm dumbbell shoulder press 4x8x12,5kg each leg
5. sissy squats 4x10 +
6. lateral raises to overhead with plates 4x12x(2x2,5kg)
7. overhead triceps extensions with a plate 4x12x10kg +
8. ab slider 4x12 +10kg
14.01.2025
Sleep 23.0 - 07.15 Fine
Calories 3,053kcal
carbs 321g fat 109g protein 194g I was so hungry.
Rest day.
7 Likes
15.01.2025
Sleep 23.45-7.15
Calories 2,211kcal
carbs 204g fat 71g protein 180g
Gym workout
super sets
1. leg extensions 4x8x8 plates +4x5 drop set 4 plates +
2. leg curls 4x5x20kg + 4x5x10kg drop sets
3. alternating reverse lunges on smith machine 4x20 +5kg 10 each rep +
4. lat pulldown 4x12x21,25
5. dumbbell shoulder press 4x12x(2x10kg) +
6. triceps push down 4x12
7. abs slider side crunch 4x24 +5kg 12each side +
8. rear delt machine flyes 4x15
7 Likes
16.01.2025
Sleep 23.30-7.30
Calories 2,162kcal
carbs 213g fat 59g protein 183g
Gym workout
super sets
1. lat pulldown wide neutral grip 8x25 10x21,25 12x 17,5 14x13,75
2. lateral dumbbell raises 4x10x(2x8kg)
3. single leg press 4x12x35kg
4. upright row on smith machine 4x10 no added weights
5. good morning 4x12x27kg
6. lat push down 4x12
7. straight arm chest fly machine 4x12
8. abductor machine 4x20 +
17.01.2025
Sleep 23.30-7.30
Calories 2,298kcal
carbs 176g fat 93g protein 176g
Rest day.
18.01.2025
Sleep 23.45-7.45
Calories 2,080kcal
carbs 218g fat 65g protein 148g
Gym workout
super sets
1. lat pulldown two handles 4x12x17,25 +
2. incline dumbbell bench press 4x10x(2x17,5kg)
3. dumbbell RDL 4x12x(2x25kg) +
4. BW sissy squats 4x12
5. heel elevated dumbbell goblet squats 4x10x25kg +
6. lateral dumbbell raises 4x12x(2x7kg)
7. lat push down 4x12x25 +
8. dumbbell biceps curls 4x12x(2x7kg)
I started training people again. I’m thinking of taking money this time, it’s a big commitment after all.
7 Likes
19.01.2025
Sleep 00.15-8.15
Calories 1,971kcal
carbs 253g fat 47g protein 137g
Rest day.
20.01.2025
Sleep 23.45-7.15
Calories 2,744kcal
carbs 285g fat 83g protein 203g
Gym workout
super sets
1. pull ups neutral grip 8-7-7-7 +
2. single leg press 4x12x35kg each leg
4. dumbbell shoulder press 4x10x(2x12,5 kg) +
5. single leg kettlebell RDL 4x12x16kg each leg
6. leg extensions 4x12x8 plates +
7. leg curls 4x6x20kg
8. abductor machine 4x15-20 +
9. seated triceps extensions machine 4x15
5 Likes
21.01.2025
Sleep 22.45-7.15
Calories 1,963kcal
carbs 204g fat 44g protein 190g
Gym workout
super sets
1. assisted cossack squat 4x10 each leg +
2. incline dumbbell bench press 4x10x(2x17,5kg)
3. alternating reverse lunges on smith machine 4x20 reps each leg +
4. lat pulldown close grip 4x12x21,25
5. BW sissy squats 4x10
6. lateral dumbbell raises 4x12x(2x7kg)
7. lat push down with ropes 4x12x17,5 +
8. biceps curls 4x12x15kg
7 Likes
22.01.2025
Sleep 22.30-7.30
Calories 1,961kcal
carbs 213g fat 43g protein 184g
Rest day
23.01.2025
Sleep 23.30-5.30 I woke up for WC and hardly got back to sleep 7.30
Calories 2,314kcal
carbs 170g fat 103g protein 174g
Gym workout
super sets
1. assisted cossack squat 4x10 each leg +
2. dumbbell shoulder press 4x1x8x(2x12,5kg)
3. RDL 4x12x47kg +
4. plate loaded seated upper chest press machine 4x10x(2x20kg)
5. lat pulldown wide neutral grip 4x12x21,25 +
6. heel elevated dumbbell goblet squats
4 Likes
