02.06.2021 Sleep after midnight - 6.30 may be Calories 2200 kcal Rest day. I felf tired and I haven’t sleep enought.
03.06.2021 Sleep 22.30-5.30 Just nightmare. I fall asleep in time in the evening, but after I went to WC in the morning I couldn’t fall asleep again. Calories.
Gym workout triple sets
1. deadlift 4x5x67.5kg 2. dumbbell bench press neutral grip 4x8x(2x12,5kg) 3. lat pull down but kneeling in front of the machine 4x8x30kg 4. leg press machine 4x8x75kg 5. lat pull down (normal) 4x8x30kg 6. dumbbell shoulder press 4x8x(2x7kg) 7. bodyweight leg extensions (assisted) 4x4 I got better and better :). 8. one arm lateral dumbbell raises 4x8x5kg
04.06.2021 Sleep 23.30-7.00 Good sleep but I want more Calories 2020kcal
Gym workout triple sets
1. back squats 4x8x37,5kg 2. assisted pull ups (-13kg) 4x5 3. dumbbell shoulder press 4x8x(2x7kg) 4. dumbbell RDL 4x8x(2x17,5kg) 5. seated chest press machine neutral grip 4x8x27kg 6. lat pull down V handle but kneeling in front of the machine 4x8x30kg 7. biceps curls with bar with revovling handles 8. triceps push down with rope 4x8x15kg
Assisted bodyweight leg extensions progression - not focused but it got better and easier every time.
05.06.2021 Sleep around midnight- 8.30 Calories 1815kcal Not perfect measure. Rest day.
06.06.2021 Sleep around midnight- 7.30
I was very anxious again, my mom drives me crazy. We have a sick old woman at home- my grandmother, with dementia who lay in bed and received decubitus ulcers.
Calories 2100 kcal not perfect measure Rest day.
07.06.2021 Sleep around midnight- 7.00 may be
I woke up eaрlier -may be 6.00 or smth - and I don’t know how long I slept after that. I really hope to sleep fine today.
Calories
Gym workout triple sets
1. back squats 4x8x37.5kg 2. lat pull down reverse grip 4x5x40kg 3. dumbbell shoulder press 4x8x(2x7kg) 4. leg press machine 4x8x70kg 5. dumbbell bench press neutral grip 4x8x(2x12,5kg) 6. lat pull down but kneeling in front of the machine 4x8x30kg 7. biceps curls with with revovling handles 4x7x15kg 8. triceps push down V handle 8-8-10-12x 30-25-20-15kg
09.06.2021 Sleep 23.00-6.50 fine, but I woke up once and it took time to went back to sleep. Calories 2040kcal
(In fact it was 1600 kcal) But I include here all sauces that I used the whole week,even two weeks, instead to sigh in 20-30 ml every day)
Gym workout triple sets
1.deadlift 4x5x67,5 2. lat pull down revese grip 4x5x40kg 3. dumbbell shoulder press 4x8x(2x7kg) 4. heel elevated goblet squat 4x8-10 x20kg 5. seated chest press 4x8x32kg 6. lat pulldown with rope on crossover machine 4x10x50kg 7. leg extensions 4x5x15kg 8. olate front raises 4x8x5kg
10.06.2021 Sleep 23.30-5.50
No comment
I woke up for WC but it was too light and couldn’t fall asleep again. So I got up and and I used the time to do a few tasks. I went to give blood for testing. Calories 2050 kcal
Gym workout triple sets
1. back squats 4x8x37,5kg 2. one arm shoulder press 4x5x8kg 3. assited pull ups 4x5 (-13kg) 4. leg press machine 4x8x70kg 5. seated low row legs on the floor 4x5x20kg 6. triceps push down V -handle 4x8x25kg
I had muscle soreness and I was so hungry but I felt fine and did a nice workout.
12.06.2021 Sleep 23.00-7.00 Woke up once. Calories 1720 kcal
I’m trying to reduce calories and so far I’m succeeding. For 2 weeks, my appetite decreased significantly. The result is visible, my belly is not bloated and without losing weight I look much fitter.
Gym workout triple sets
1. pull ups reverse grip 4x5 2. one arm shoulder press 4x8x7kg each side 3. landmine squats 4x7 +25kg 4. lat pull down with rope 4x10x50kg 5. lateral to front dumbbell raises 4x8x(2x3kg) 6. RDL 4x10x37,5kg
I didn’t sleep well, and I am very stressed. It’s so light in the morning and I can’t sleep after 7 o’clock even on a day off.
My dementic grandmother is in а hospital whole week for internel bleeding, as a result my mom drives me crazy.
I try to study for a law exam because I want to apply for another job and I don’t know if I will be admitted to the exam at all.
And I work for the most idiotic dude I know.
I need time to recover. Next 3 days break will be in september may be :).
19.06.2021 Sleep 23.30-7.30 Woke up twice Calories
Gym workout triple sets
1. back squats 4x8x37,5kg 2. assisted pull ups 4x5 -13kg 3. dumbbell shoulder press 4x6x(2x8kg) 4. leg press machine 4x8x70kg 5. seated chest press machine 4x8x32kg 6. pulldown kneeling in front of the cable 4x8x30kg
21.06.2021 Sleep as usual Calories 2160 kcal
Rest day.
22.06.2021 Sleep 21.30022.30 then 00.00-6.00 bad decision Calories 2060 kcal
Gym workout triple sets
1. back squats 4x5x42.5kg 2. lat pull down V handle, kneeling in front of the machine 4x7x35kg 3. dumbbell shoulder press 4x8x(2x7kg) 4. dumbbell RDL 4x8x(2x20kg) 5. leg extensionas 4x6-8x15kg 6. bench press neutral grip 4x8x(2x12,5kg) 7. lat pulldown with rope on crossover machine 4x8-10x50kg 8. triceps push down with rope 4x8x15kg
23.06.2021 Sleep 23.00-6.00 Calories 2500 kcal
I ate some BBQ and fries ana lemonade with sugar. Not great. Rest day. I was traveling on business matters with my idiotic boss. It took me all day until 20.00.
1. back squats 4x5x42.5kg 2. pull ups assisted 4x5 (-9kg) 3. one arm shoulder press 4x5x8kg each arm 4. dumbbell RDL 4x8x(2x20kg) 5. leg extensions 4x5-6 x15kg 6. low row legs on the floor 4x8x15kg 7. lateral to front dumbbell raises 4x8x(2x3kg) 8. lat pulldown with rope on crossover machine 4x8-10 x40kg.
Yep, but very shy abs. I eat plenty of bread and fruits and my belly is often bloated.
I prefer not to use filters, in other case they would look better
