T Nation

Queen Cobra's Training Log

Your overall development is good, very impressive.

And your lats are really developed.

Looks great

1 Like

05.06.2021
Sleep 23.30-6.45
Calories 1970 kcal
Rest day.

06.06.2021
Sleep 22.30-6.45
Calories 2200 kcal

Gym workout
triple sets

1. back squats 4x5x42,5kg
2. lat pulldown V-handle 4x8x60kg on crossover machine
3. overhead press 4x5x15kg
4. leg press machine 4x10x50kg
5. one arm dumbbell row 4x8x15kg each side
6. one arm shoulde press 5x7kg 5x6kg 2x5x5kg and it was hard
Really nice I think

3 Likes

07.06.2021
Sleep 22.45-6.45
Calories 2700 kcal
(I added half a bottle of BBQ souce I’ve been eating for 2-3 weeks. :).
Rest day. Oh, muscle soreness in my legs.

08.06.2021
Sleep 23.00-6.45
Calories 2170 kcal

Gym workout
triple sets

1. dumbbell goblet squats 4x8x22,5kg
2. incline dumbbell bench press 4x6x(2x12,5kg)
3. lat pulldown 4x5x40kg
4. dumbbell RDL 4x8x(2x17,5kg)
5. bodyweight leg extensions 4x4 assisted
6. seated shpulder press 4x6x(2x7kg)
7. biceps curls rotating handles 4x5x15kg
8. triceps push down V-handle 4x8x25kg

I don’t decrease weights on purpose. I feel it better that way and I feel great tension in the targeted muscles.
I use the pad under my heels because lack of ancle mobility. After the thirth rep it became a stripper squat and my butt goes up first :(.

1 Like

Lol, only a tiny bit. Your technique is very solid.

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Thanks. It’ s fine. But the most important is not visible. It took me a whole year - to contract the arches of the feet so that they do not fall inwards. And the knees go out properly-away from the toes.


OMG
I see that I have made so many spelling mistakes in this sentance that it cannot be tolerated. I was so hurry. Pff, I need to check my posts before posting, sorry.

1 Like

09.07.2021
Sleep 23.30 - 6.45
Calories 2320 kcal
Rest day.

10.07.2021
Sleep 00.00-8.00 + 40 min nap in the afternoon
Calories 2070 kcal

Gym workout
triple sets

1. pull ups assisted 4x5 (-9kg)
2. dumbbell shoulder press 4x5x(2x8kg)
3. leg press machi e 2x7x75kg + back squats 2x5x47,5kg
4. lat pulldown V handle on crossover machine 4x8x55kg
5. RDL 4x8x47,5kg
6. leg extensions 4x5-6 x15kg
7. biceps curls rotating handle 4x5x15kg
8. triceps push down 4x5-8 x25kg

Super strict and slow motions, my muscles are crying. I have amazing muscle soreness today.

1 Like

11.07.2021
Sleep 23.00.7.00 It’s brutal-my body wakes me up in the same hour every day. It’s really hard to me to sleep more in the summer , it’s too sunny from 5.00 :(.

Calories- 2250 kcal

Gym workout
triple sets

1. goblet squats 4x8x22,5kg (video 3-4 post above)
2. incline dumbbell bench press 4x5-6 x(2x12,5kg)
3. lat pulldown reverse grip 4x5-6 x30kg
4. squats with dumbbell between legs 4x8x32kg
5. lateral to front dumbbell raises 4x8x(2x3kg)
6. free weights loaded row machine 3x8x(2x20kg)
7. bodyweight leg extensions (assisted) 3x4
8. bodyweight kneeling calf raises 3x8

Great muscle soreness, my hamstrings, my lats, my biceps. Everything hurts today.
I’m used to. I’ve had muscle soreness for ever, every day after 13 year in the gym. If I don’t feel anything in my muscles after workout, it’s like I haven’t trained.
I feel my body just perfect. All the efforts I’ve made during the coaching course last year are paying off now. I can control everything. I can make 10 kg weigh like 30 kg. I can achieve the same tension with 2-3 times less weights than before. Just amazing! I can’t stop repost it. I know :slight_smile:

It looks so easy and fun, but my hamstrings are destroyed today. My legs are almost stiffed , I open my knees apart and my hams expload.
I really try to keep my scapulas and rare delts set in place which is the main goal here- scapulas to be scooped.

3 Likes

12.07.2021
Sleep 23.00-6.45
Calories 3074 kcal
Rest day.

My my colleague had arranged a birthday lunch. I ate a lot but in the evening I got stomach aches and diarrhea. I lost all my gains, haha.

13.07.2021
Sleep 23.00-6.00 I woke up for WC.
Calories 2450 kcal

Gym workout
triple sets

1. back squats 4x4x47,5kg
2. lat pulldown with rope on crossover machine 4x8x50kg
3. dumbbell shoulder press 4x5-6 x(2x7kg)
4. squats on smith machine 4x8 + 5kg
5. assisted pull ups 4x5x (-13kg)
6. barbell overhead press 4x6-8 x10kg
7. seated calf raises double 4x8-10 x20kg
8. leg curls 2x5x10kg 2x5x5kg

That’s my latpull down on crossover machine. Not the perfect set, I need to straight up my body in start position.

3 Likes

14.07.2021
Sleep 23.00-6.30
Calories

Gym workout
triple sets

1. lat pulldown V-hadle on crossover machine 8x 50kg-55kg-60kg-65kg
2. seated chest press machine 4x8x32kg
3. leg press machine 4x7x80kg
4. lateral dumbbell raises 4x6-8 x(2x5kg)
5. inner biceps curls 4x8x(2x5kg)
6. dumbbell RDL 4x10x(2x15kg)

Sorry, my phone is a potato :frowning:



4 Likes

It’s almost impossible for me to sleep when there’s lots of light or noise. I hung room-darkening curtains in my room, and they are wonderful for morning sleeping. I also sleep with earplugs and an eye mask, which help a lot.

Have you ever tried ear plugs or an eye mask? I had to experiment with different items to find what fits me, but it was worth the time and little bit of money.

1 Like

The sunlight doesn’t bother me that much. The problem is rather that it affects the hormonal levels -in the summer I sleeps shorter and wake up early (even I don;t want to) , in the the winter I need to sleep much more, etc.
The noise on the other hand is a big problem
You’re right. I definitely need to try ear pluugs, I don’t know I don’t know why I’m delaying.
Just listen to this orchestra :frowning: It starts at 3-4 AM and continues all day.

1 Like

15.07.2021
Sleep 23.00-6.45
Calories 2050 kcal
Rest day.

16.07.2021
Sleep 22.30-6,45
Calories. 2450 kcal
Rest day.
Pull ups reverse grip at home 5x5 Just to feel my muscles.

17.07.2021
Sleep It’s funny. I was exausted and I sleep at 20.00. Woke up 1-2 times, everything fine and I woke up at 5. Such madness. Scrolling on FB and listening the seaguls to 7 :frowning:
Calories 2764 KCal

Gym workout
triple sets

1. pull ups assisted 4x5 (-9kg)
2. back squats 4x5x42,5kg
3. shoulder press 4x5-6 x(2x6kg)
4. back squats 4x5x42,5kg
5. leg extensions 4x5x10kg
6. seated chest press machine 4x8x32kg
7. skull crusher 4x5x15kg
8. dumbbell biceps curls 4x8x(2x6kg)

3 Likes

18.07.2021
Sleep 22.30-7.00
Calories 1870 kcal

Gym woorkout
triple sets

1. deadlift 4x5x67,5kg (heavy)
2. one arm shoulder press nautral 4x5x7kg
3. lat pulldown with rope on crossover machine 4x8x50kg
4. leg press machine 4x8-10 x60kg
5. triceps push down with rope 4x10x15kg
6. plate loaded row machine 4x8x(2x20kg)

I had such painful moscle soreness in my legs and back.

19.07.2021
Sleep 23.00-6.45 woke up twice for WC , not sure why
Calories 2570 kcal (some cheesecake but it was awful :()
Rest day.


20.07.2021
Sleep 22.30-6.45 woke up twice for WC
Calories 2100 kcal (great!)

Gym workout
triple sets

1. paused back squats 4x5x37,5kg
2. dumbbell shoulder press 4x6-8 x(2x7kg) (it means 8 reps in first set and decline in the next)
3. lat pulldown reverse grip 4x6x35kg
4. dumbbell RDL 4x8-10 x(2x17.5kg)
5. lat pulldown V-handle on crossover machine 4x8x60kg
6. incline dumbbell bench press 4x5x(2x15kg)
7. assisted bodyweight leg extensions 4x4
8. lateral to front dumbbell raises 4x8x(2x3kg)

The weights are light but the tension is heavy :slight_smile:

Quite fine

1 Like

Looking excellent, can definitely see physique improvements over your log

1 Like

Thank you.I hope so. I put so much effort to improve my movements.

21.07.2021
Sleep 22.30-6.45
Calories 2500 kcal (Birthday of my colliague. Some peanuts and wiskey)

Gym workout
triple sets

1. heel elevated goblet squats 4x8x22,5kg
2. plate loaded row machine 4x8x(2x20kg)
3. one arm shopulder press neutral grip 4x5x7kg each side
4. leg press machine 4x8-10 x65kg
5. low row legs on the floor 4x8x15kg
6. lying dumbbell triceps extensions 4x5x(2x5kg)
7. seated calf raises 4x8-10x20kg
8. biceps curls rotating handle 4x8-10 x10kg

My squat with a dumbbell between the legs. I fact my hips hit the paralel but it looks strange with this angle of shooting.

1 Like

22.07.2021
Sleep 22.30-6.45
Calories
Rest day.

23.07.2021
Sleep
20.00-21.15
22.00-6.45
Calories 2365 kcal

Gym workout
triple sets

1. deadlift 4x5x67,5kg
2. assisted pull ups 4x5 (-13kg)
3. one arm shoulder press neutral grip 4x5x7kg
4. leg press machine 4x8-10x70kg
5. incline dumbbell bench press (different angle) 4x10x(2x12,5kg)
6. triceps push down with rope 4x10x20kg
7. lateral dumbbell raises 4x8x(2x5kg)
8. inner biceps curls 4x8x(2x5kg)

1 Like

24.07.2021
Sleep - 23.45-8.30
Calories 1600 kcal

25.07.2021
Sleep 22.00-7.00
Calories 1790 kcal
Rest day

26.07.2021
Sleep 22.00-7.45 I woke up at 3.00 and stay awake fo an hour may be. My granny had a heath problem.
Calories 2000 kcal
Rest day

I was at my mom’s home for the weekend. Pff, stress!

27.07.2021
Sleep 23.30-8.00
Calories

Gym workout
triple sets

1. paused back squats 4x5x42,5kg
2. lat pulldown V handle on crossover machine 4x8x60kg
3. one arm shoulder press 4x5x8kg
4. back squats 4x7x37,5kg
5. lateral to front dumbbell raises 4x10x(2x3kg)
6. one arm dumbbell row 4x8x17,5kg
7. assisted bodyweight leg extensions 4x4

It’s getting better even that I do it once a week.

4 Likes