T Nation

Queen Cobra's Training Log

Hi!
I’m Mira from Bulgaria ( Eastern Europe)
I had a training log in a different site but it’s gone now.
Finally decided to start my own training log here and … here we go.
I 've been training since 2007 when I was soft , week and not muscular at all. I had to worry about my weight so I started visiting the gym to loose some fats. But… with time the situation changed. I gained more muscles then I ever think I could and start to reshape my body on purpose.

I am currently 66 kg/ 170 cm.
4-5 full body workouts per week.
Never injured for 12 years.
My latest workout

08.08.2019

  1. shoulder press (30kg) 3x5x40kg
  2. squats (30-40kg) 3x8x60kg
  3. hyperextensions for the butt of 3x15x15kg plate in the hands
  4. squats 3x12x50kg
  5. leg and pelvis lifting from bench 3x12
  6. dumbbells lateral rises 3x12x (2x7,5kg)
  7. one-arm rowing with dumbbell 3x12x27,5kg
  8. cable crossovers 3x12x (2x15kg)
  9. Lifting for the calves on a horizontal legpress machine 3x10x100kg drop set 3x10x80kg drop set 3x10x60kg
  10. leg extension 3x10
  11. Hamstring Curls unilaterally 3x12x15kg
  12. Abdiminal plate rises - plate over head 12x10kg 10-10x15kg

09.08.2019
Without workout

.

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Welcome to the nuthouse! You look great!

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Hellow !!!
I have a glitch with my account but finally everything is all right. I’ll post my latest workouts tonight. Now I want to share my video of a squat session. It’s the hardest exercise to me but I still perform it once a week. I train my legs in every workout but with many other exercises. May be I have bad mobility , but I can’t perform a full squat - ATG.
Still I have some glutes :slight_smile:
squat 10x57,55 kg

Thank you for fixing my video!
So… Please, excuse me but english is not my first language and I’ll make some grammar mistakes in the beginning.

What’s happened this week in the gym

**10.08

  1. bench press with shoulder wide grip (47,5 kg) 3х8х62,5 kg
  2. pull ups shoulder wide grip 3х8
  3. glute hiperextension 3х15х17,5 kg plate in hands
  4. trap bar deadlift (73kg) 3х6х88 kg
  5. unilateral leg extension 3х8х15kg each leg
  6. overhead front rises with plate 3х10х10 kg
  7. one arm seated row machine 3х10х40 kg each arm
  8. dumbells lateral rises 3х12х(2х8 kg)
  9. seated calf rises 3х15х30kg
  10. leg press machine (100 kg) 3х10х130kg
  11. hamstring curls 3х10х30 kg
  12. leg rises 3х15**
  • 15 min stationary bike

=================
11.08

  1. smith machine lunges 3х10 + 40 kg aded
  2. leg extension 3х10
  3. leg and hip rises 3х15
  4. incline dumbell bench press (15 kg) 3х8х(2х25kg)
  5. Cable High Row with Rope. 3х12х80 kg
  6. one arm seated row machine 3х10 each arm
  7. romanian deadlift 3х10х70kg
  8. calf rises on seated leg press machine 3х10х100kg drop sets 3х10х80 kg drop sets 3х10х60 kg
  9. cable upright row 3х12х40 kg
  10. seated leg press machine unilateral 3х12х40 kg each leg
  11. cable squata 3х12х80 kg
  12. crunches 3х20
  13. rear delt machine 3х15
  14. biceps dumbell curls 3х8х(2х12,5 kg)
  15. cable one arm triceps extension 3х10х 7,5 kg each arm

===============
12.08 Rest day

The warm up sets is in the brackets

**13.08

  1. seated leg press machine (60kg) 3х12х120кг
  2. calf rises on seated leg press machine 3х10х120 kg drop sets 3х10х80 kg
  3. glute hiperextension 3х20х15 kg plate in hands
  4. shoulder dumbbell press 3х10х(2х15 kg)
  5. one arm dumbbell row 3х12х30 kg each arm
  6. leg and hip rises 3х15
  7. dumbbell squats 3х12х40 kg
  8. leg extensions unilateral 3х8
  9. dumbbels lateral rises 3х10х(2х10 kg)
  10. cable pulldown shoulder width 3х12х50 kg
  11. pec deck machine 3х12
  12. weighted crunches 3х10х15 kg plate overhead
  13. seated leg press narrow legs 3х15х90 kg
  14. abductor machine 3х15
  15. cable triceps extension 3х15х40 kg

======================
14.08

  1. overhead press (27,5 kg) 3х7х37,5 kg
  2. back squats (37,5 kg) 3х10х57,5 kg
  3. leg rises 3х12
  4. lat pulldown reverse grip 12-10-10х60 kg
  5. upright row EZ bar 3х8х28 kg
  6. legs and hips rises 3х12
  7. romanian deadlift with dumbbells 3х12х(2х27,5 kg)
  8. leg extension 3х10х30 kg
  9. seated calf rises 3х15х30 kg
  10. dumbbells skull crusher 3х10х(2х10 kg)
  11. seated cable low row 3х10х55 kg

ooo ji

I don’t know how to make the video visible, not just a hyperlink.
Once a week I perform a goblet squats- this video was 2 week ago when I tried a new weight 35kg dumbbell i sets of 12-12-10 reps. This is the last set, when I’m a little tired.
I’ll try to make it deeper.
Дo I have to keep my body as straight as possible or is it good form?
goblet squat 35 kg

Goblet squats look good! If you look at the videos they look better than your back squat: the bar shifts forward during some reps, you should focus on bracing more, stability. But all in all this all looks very solid!

Insane volume though! I’m all for it but even for a girl that’s a lot. But if you progress, who am I to judge?

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Yep, you’re absolutely right. My back squat is almost awful, I know. I tried to improve it in years, but this isn’t my thing. :frowning:
So I started to do another different exercises with much more much more success and and better results. Romanian deadlift and lunges are great for the hamstrings and glutes. Goblet squats, dumbbell squats, different leg press machines- just great.

Insane volume, may be, but I try to fit i an hour, may be 90 min maximum. I do exercises in triple set 1+2+3 and 4+5+6 an so on. It spends time.
For years I trained 3-4 times a week, but in a workout split- push-pull, for example. From 2018 I do full body workout - in the beginning 2-3 times and now 5 times a week - and I get stronger and physically more durable. I gained 5 kg last year most of this active weight.

4-

So… today a light and enjoyable workout. Kind of like recovery.

  1. smith machine squats 3х10 +30 kg added
  2. leg curls unilateral 3х12х15 kg each leg
  3. crunches 3х20
  4. Cable High Row with Rope. 3х12х80 kg
  5. dumbbells lateral rises 3х12х(2х7,5 kg)
  6. calf rises on seated leg press machine 3х10х120 kg drop set 3х10х90 kg
  7. seated leg press machine unilateral 3х12х45 kg each leg
  8. leg extensions 3х8
  9. overhead front rises with plate 3х10х10 kg
  10. one arm seated row machine 3х12 each arm
  11. rare delts machine 3х12
  12. cable triceps extension unilateral 3х12х7,5 kg each arm

I use a very cheap phone but I still like to take pictures in the gym. :slight_smile: :slight_smile: !
Is that by the forum rules?

So a lady is more buffed than I am :sob:

Seriously though, keep up the good work!

2 Likes

16.08 Rest day.
No muscle soreness, Тhe more I train, the faster I recover. It’s true that women can train more frequently and high volume. I discovered that for myself last year.
Last but not least I eat 2700-2800 kcal per day :smile: :wink:!

Love this pic
29571158_1738035489575677_7445662262959431900_n|476x476

Yes they can. When I train high frequency I also have less soreness, but that’s normal since I don’t trash each body part as much

17.08.2019

Warm up sets in the brackets

  1. overhead press (20 kg) 3х5х40kh
  2. squats (40 kg) 3х8х60kg
  3. flat bench lying leg raises 3х15
  4. one arm dumbbell row 3х10х30 kg each arm
  5. pec deck machine 3х10
  6. roman chair leg raises 3х15
  7. leg extensions 3х10
  8. seated leg curls 3х10
  9. lateral dumbbell raises + front raises 3х16х(2х6 kg)
  10. lat pulldown close grip 3х10х60 kg
  11. cable triceps extensions 3x15х40 kg
  12. 45 degree hyperextensions 3х20 no added weight

As I said - very cheap phone :frowning:

18.08.2019
Rest day, no muscle soreness, no fatuque.

19.08.2019

  1. incline dumbbell bench press (12,5kg) 3х8х(2х25kg)
  2. pull ups neutral grip 3х8
  3. hyperextensions for glutes 3х15х15 kg plate in hands
  4. seated leg press machine 3х10х120 kg
  5. calf raises on seated legpress machine 3х10х120 kg drop set 3х10х90 kg
  6. leg curl unilateral 3х8х20 kg each leg
  7. cable high row with rope 3х12х80 kg
  8. dumbbells lateral raises 3х8х(2х10 kg)
  9. legs and hip raises on incline bench 12-10-10
  10. romanian deadlift 3х10х70 kg
  11. leg extensions 3х12
  12. dumbbells lateral + front raises 3х20х(2х5 kg)

Stationary bike 20 min(Heart rate 125-130 easy)

RDL today. I need more proper hip hinge here …
RDL 10x70kg

20.08.2019
Rest day.

21.08. 2019

  1. roman chair leg raises 3х15
  2. hyperextensions 3х20
  3. seated calf raises 3х12х40 kg
  4. overhead presses (18 kg) 3х7х38 kg
  5. back squats (38 kg) 3х8х58 kg
  6. weighted crunches 3х12х15 kg plate in hands
  7. one arm seated row machine 3х8x45 kg each arm
  8. Cable Crossover 3х15х(2х15 kg)
  9. triceps push downs 3x12х45 kg
  10. leg press machine 45 degree (100 kg) 3х10х130 kg
  11. leg extensions 3х10х30 kg
  12. lateral dumbbells raises 12х(2х7 kg) 12х(2х8kg) 12х(2х9kg)

Quick and easy. I feel a slight discomfort in the sacrum, probably because of the trap bar deadlift a week ago. I’ve been doing 3 sorts of deadlifts per week for past few months - trap bar, sumo and RDL, so may be I’ve overdone.


I will skip the deadlift this week, only RDL may be

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You look very good!

1 Like

22.08.2019

  1. pull ups neutral grip 10-8-8
  2. chest press machine neutral grip 3х12
  3. legs and pelvis raises from incline bench 12-10-10
  4. seated leg press machine 3х10х120 kg drop set 3х5х90кг
  5. leg curl unilateral 3х8х20 kg each leg
  6. front raises to overhead 3х10х10 kg plate
  7. lateral dumbbells raises 3х8х(2х10 kg)
  8. one arm dumbbell row 3х10х30 kg
  9. calf raises on seated leg press machine 3х10х120 kg drop set 3х10х90 kg drop set 3х10х60 kg
  10. hyperextension for glutes 15х20 kg 15x25kg 15х25 kg plates in hands
  11. leg extensions 3х8
  12. abductor machine 3х15 all weights

Just perfect.

23.08.2019

  1. lat pul down neutral grip 3х12х40 kg
  2. incline dumbbell bench press 3х10х(2х22,5 kg)
  3. crunches 3х20
  4. smith machine lunges 3х10 +40 kg added
  5. leg extensions 3х8
  6. dumbbell lateral + front raises 3х20х(2х5кg)
  7. one arm cable pulldown 3х10х40кг each arm
  8. triceps push down 3x10х45 kg
  9. rare delts machine 3х15
  10. cable biceps curl with rope 15-12-12х20 kg
  11. hip thrusts 3х8х80kg
  12. seated leg press unilateral 3х12х40 kg each leg

Stationary bike 20 min (HR 120 easy)

Fourth workout this week,some muscle fatique but not so bad.
Super bulky this month, but I have no intention to cut calories. I’m on 2700 kcal at least :wink:

**24.08.2019
Rest day.

Glutes and hamstrings- total damage.
The combinations heavy lunges+RDL and lunges+hip thrusts caused me severe pain in the glutes.

**25.08.2019

  1. lat pull down reverse grip 3х7х60 kg very hard cable
  2. chest press machine neutral grip 3х10
  3. hyperextensions 3х20
  4. seated leg press machine narrow stance 3х15х90кг
  5. leg curl unilateral 3х12х15 kg each leg
  6. crunch machine 3х10 all weights
  7. cable high row with rope 3х12х80 kg drip set 3х8х60 kg
  8. dumbbell lateral raises 3х12х(2х7,5kg ) drop set 3х8х(2х5 kg)
  9. lying triceps extension with dumbbells 3х10х(2х10 kg)
  10. romanian deadlift 3х12х60 kg
  11. leg extension unilateral 3х10 each leg
  12. calf raises on seated leg press machine 3х10х120 kg drop set 3х10х90 kg drop set 3х10х60

Stationary bike 30 min (HR 130-135 easy)

Intensive muscle pain in glutes. So a light training for recovery today.

===========
This is so called ‘‘cable high row with rope’’, I’m not sure what’s the right name. Help me with this, please :slight_smile:
Cable pull down