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Queen Cobra's Training Log

Thick is good

2 Likes

17.08.2021
Sleep 23.00-6.45 I woke up twice.
Calories 2526 kcal

Gym workout
triple sets

1. deadlift 4x5x67,5kg
2. lat pulldown V-handle on crossover machine 4x8x60kg
3. one arm shpulder press 4x5x8kg each side
4. leg press machine 4x8x70kg
5. low row 4x6x25kg
6. lateral to fron dumbbell raises 4x10x(2x2,5kg)

I felf tired and sleepy. I need to relax mentaly.

18.08.2021
Sleep 22.45-6.45 I woke up once.
Calories 2174kcal

Gym workout
triple sets

1. paused squats 4x5x42,5kg
2. lat pulldown 4x7x35kg
3. incline dumbbell bench press 4x7x(2x15kg)
4. dumbbell shoulder press 4x5-6x (2x7kg)
5. dumbbell biceps curls 4x5x(2x7kg)
6. triceps push down 4x8x30kg
7. leg extensions 4x8x10kg
8. leg curls 2x5x10kg 2x5x5kg

19.08.2021
Sleep 22.45-7.00 I woke up once.
Calories 3030 kcal
Rest day.

20.08.2021
Sleep 23.00-6.45 I woke up twice.
Calories 2500 kcal

Gym workout
triple sets

1. assisted pull ups 4x5 (-9kg)
2. leg press machine 4x8x70kg
3. dumbbell shoulder press 4x8x(2x7kg)
4. lat pulldown on crossover machine 4x8x60kg
5. dumbbell RDL 4x8x(2x20kg)
6. pec dec machine 4x8 x35kg

1 Like

21.08.2021
Sleep 22,30-7.00
Calories 2300 kcal

Gym workout
triple sets

1. paused back squats 4x5x42,5kg
2. dumbbell shoulder press 4x8x(2x7kg)
3. lat pulldown 4x8x35kg
4. leg extensions 4x5-6 x10kg
5. seated calf raises 4x8x20kg
6. triceps pudh down 4x8x25kg

22.08.2021
Sleep 23.30-8.00
Calories

Gym workout
triple sets

1. heel elevated goblet squats 4x8x20kg
2. lat pulldown with rope on crossover machine 4x8x50kg
3. incline dumbbell bech press 4x8x(2x15kg)
4. dumbbell RDL 4x8x(2x20kg)
5. one arm dumbbell row 4x8x17,5kg
6. dumbbell shoulder press 4x8x(2x7kg)

2 Likes

23.08.2021
Sleep 23.00-6.50
Calories 2140 kcal
Rest day.

24.08.2021
Sleep 22.30-6.30 may be
Calories 2650 kcal (some almonds)
Rest day.

Pull ups reverse grip at home 5x5

25.08.2021
Sleep 23.00-6.30 may be or sooner
Calories 2640 kcal

Gym workout
triple sets

1. deadlift 4x5x67,5kg
2. dumbbell shoulder press 4x8x(2x7kg)
3. lat pulldown 4x8x35kg
4. leg press machine 4x8x70kg
5. pec deck machine 4x8x35kg
6. biceps curl rotating handles 4x8-10x10kg

The sea


3 Likes

26.08.2021
Sleep 23.00-6.50 but I woke up once.
Calories 2100 kcall

Gym workout
triple sets

1. paused back squats 4x5x42,5kg
2. lat pulldown reverse grip 4x5x40kg
3. shoulder dumbbell press 4x8x(2x7kg)
4. cable squats on crossover machine 4x8x50kg
5. lat puldown with rope on crossover machine 4x10x50kg
6. incline dumbbell bench press 4x6x(2x15kg)

1 Like

27.08.2021
Sleep 23.30-6.50
Calories 2300 kcal
Rest day.

28.08.2021
Sleep 00.00- 8.00 but I woke up 1-2 times
Calories 2745 kcal (too many snacks)

Gym workout
triple sets
1. assisted pull ups 4x5 -9kg
2. back squats 4x8x37.5kg
3. dumbbell shoulder press 4x6x(2x8kg)
4. RDL 4x8x37,5kg
5. leg extensions 4x8x10kg
6. seated chest press neutral grip 4x8x32kg

29.08.2021
Sleep 00.30 may be- 7.30 I was very nervous.
Calories 1760 kcal

Gym workout
triple sets

1. incline dumbbell bench press 4x6x(2x15kg)
2. lat pulldown reverse grip 4x8x35kg
3. heel elevated godblet squats 4x7x25kg
4. lat pulldown with rope on crossover machine 4x8-10 x50kg
5. triceps push down straight handle 4x8x20kg
6. lateral dumbbell raises 4x8-10x(2x3kg)
7. leg extensions 4x6x10kg
8. leg curls 4x5x5kg
9. BW calf raises 4 sets

30.08.2021
Sleep 22.00-7.00 I woke up once for WC but I finally slept good. :slight_smile:
Calories
Rest day

Me again.

1 Like

31.08.2021
Sleep 23.30-6.50 Fine, but not great, I woke up once
Calories 2120 kcal

Gym workout
triple sets

1. lat pulldown on crossover machine 4x8x60kg
2. dumbbell shoulder press 4x6-7x(2x8kg)
3. leg press machine 4x8x70kg
4. seated low row legs on the floor 4x8x20kg
5. pec deck machine 4x8x35kg
6. dumbbell RDL 4x8x(2x20kg)
7. biceps curls rotating handles 4x8-10x10kg
8. lateral dumbbell raises 4x8x(2x4kg)

2 Likes

01.09.2021
Sleep 00.00-6.50 Big mistake, but I was not sleepy at all yesterday. I but I didn’t woke at all through the night.
Calories 2455 kcal
Rest day.
My hamstrings hurted so much.

02.09.2021
Sleep 22.30-6.50 fine
Calories 2630 kcal

Gym workout
triple sets

1. paused squats 4x5x42,5kg
2. lat pulldown on crossoven machine 4x10x60kg
3. incline dumbbell bench press 4x8x(2x15kg)
4. heel elevated goblet squats 4x8x20kg
5. lat pulldown reverse grip on crossover machine 4x10x60kg
6. shoulder dumbbell press 4x8x(2x7kg)
7. lateral dumbbell raises 4x8x(2x5kg)
8. overhead dumbbell triceps extensions 4x6x(2x5kg)

Well, both job competitions in which I participated ended. I didn’t qualify, but at least it was very useful for my self-development.
I was very nervous for a few weeks. I also had problems at home with my grandmother and at work with the idiot boss. There is finally a chance they will fire my corrupt boss. For now he is hiding - he was false hospitalized.

====================
Relaxation :slight_smile:
IMG_20210731_182007

2 Likes

03.09.2021
Sleep 00.15-8.00 Woke up once
Calories 2200 kcal

Gym workout
triple sets

1. assisted pull ups 4x5 -9kg
2. one arm shoulder press 4x6-8 x8kg
3. deadlift 4x5x67.5kg
4. triceps push down 4x10x25kg
5. biceps curls rotating handles 4x10x10kg
6. peck dec machine 4x8x30kg
7. leg press machine 4x8x70kg
8. BW calf raises 4 sets

2 Likes

04.09.2021
Sleep 00.00- 8.00 fine
Calories 2455kcal Not perfectly measured
Rest day.

05.09.2021
Sleep 23.00-8.00 Woke up once but slept so good
Calories
Rest day.

06.09.2021
Sleep 23.00-7.45
Calories

Gym workout
triple sets

1. pull ups neutral grip 4x5
2. incline dumbbell bench press 4x8x(2x13kg)
3. goblet squats 4x8x23kg
4. lat pulldown reverse grip 4x6x25kg
5. dumbbell shoulder press 4x8x(2x6kg)
6. dumbbell RDL 4x8-10x(2x16 kg)
7. triceps push down V handle 4x8x25kg
8. seated leg curls 4x6-8
9. leg extensions 4x6-8

============
nature

3 Likes

07.09.2021
Sleep 22.30-7.15 but I was awake in awhile.
Calories - 2200 kcal

Gym wotkout
triple sets

1. paused back squats 4x5x37,5kg
2. lat pulldown on crossover machine 4x10x50kg
3. dumbbell shoulder press 4x6x(2x8kg)
4. leg press machine 4x8x70kg
5. triceps push down 4x8x30kg
6. plate loaded row machine 4x8x(2x20kg)
7. lateral dumbbell raises 4x8x(2x5kg)
8. inner biceps curls 4x8x(2x5kg)

08.09.2021
Sleep 23.00- 6 or 6.30 may be, but I was awake and anxious for hours. when I woke up for the WC early in the morning I couldn’t fall asleep again because I started to wait for the alarm.
Calories 2045 kcal
Rest day.

09.09.2021
Sleep 23.00-6.50 same, poor sleep
Calories 2370 kcal

Gym workout
triple set

1. deadlift 4x5x67,5kg
2. lat pulldown reverse grip on crossover machine 4x8x50kg
3. one arm shoulder press 4x6x8kg each
4. landmine squats +15kg 4x8
5. low row feet on the floor 4x8x20kg
6. peck dec machine 4x8x30kg
7. leg extensions 4x8x10kg
8. seated calf raises 4x8-10 x20kg

I think that my butt starts to get up early, but I’m happy with my shoulders, knees and feet position.

1 Like

10.09.2021
Sleep 23.00-6.50
Calories 2090 kcal
Rest day.

11.09.2021
Sleep 23.30-7.00 awful
Calories

Gym workout
triple sets

1. pull ups assisted 4x5 (-13kg)
2. landmine squats 4x8+20kg
3. shoulder press bar with rotating handles 4x5x10kg
4. double lat pulldown 4x8x(2x20kg)
5. dumbbell RDL 4x8x(2x17.5kg)
6. seated chest press machine 4x8x32kg
7. shoulder press - bar with rotating handles 4x5x10kg
8. biceps curls bar with rotating handles 4x5x10kg

12.09.2021
Sleep 22.00-5.00 I hd to take a train.
Calories 1740 kcal
Rest day. 10+ km city walking - extreme for me

13.09.2021
Sleep 22.30-8.00 But I woke up many time -the mosquitoes tortured me all night :frowning:
Calories 1950 kcal
Rest day. 10+ km city walking, I was tired

14.09.2021
Sleep 22.30-7.00 good sleep
Calories 2200 kcal

City walking 10+ km

Gym workout
triple sets and supersets

1. pull ups neutral grip 4x5
2. dumbbell shoulder press 4x8x(2x8kg)
3. goblet squats 4x8x24kg
4. lat pulldown reverse grip 4x7
5. incline dumbbell bench press 4x7x(2x14kg)
6. dumbbell RDL 4x8x(2x18kg)
7. lateral dumbbell raises 4x8x(2x4kg)
8. triceps push down 4x10
9. seated leg curls 4x8
10. BW calf raises 4 sets

Vacation finnaly <3




3 Likes

15.09.2021
Sleep 22.30-7.30
Calories 1950 kcal
Rest day. City wakling 10km (12-13 000 steps)

16.09.2021
Sleep 23.00-6.30 may be
Calories 2000 kcal
City walking 10 km.

Gym workout
triple sets

1. lat pulldown neutral grip 4x8
2. dumbbell shoulder press 4x8x(2x8kg)
3. paused back squats 4x5x40kg
4. lat pulldown neutral grip 4x8 (I found a perfect handle)
5. plate loaded seaded chest press 4x8x(2x15kg)
6. deadlift 4x7x60kg
7. dumbbell biceps curls 4x8x(2x5kg)
8. triceps push down 4x8
9. lateral dumbbell raises 4x8x(2x5kg)
10. seated leg curls 4x8



2 Likes