T Nation

Queen Cobra's Training Log

20.09.2021
Sleep 23.30-6.30 disaster
Calories 2080 kcal
Rest day.

21.09.2021
Sleep 22.00-6.30 fine
Calories 2600 kcal (too many rice cakes again. I bought 3 packages and it was a great mistake :frowning: )

Gym workout
triple sets

1. assisted pull ups 4x5x -9kg
2. landmine squats 4x10 +20kg
3. overhead press rotating handles bar 4x8x10kg
4. lat pulldown with rope on crossover machine 4x8x55kg
5. RDL 4x7x47,5kg
6. incline dumbbell bench press 4x8x(2x15kg)

22.09.2021
Sleep 00.00-8.00 phhhew
Calories 1905 kcal

Gym workout
triple sets

1. lat pulldown 4x8x30kg
2. dumbbell shoulder press 4x8x(2x7kg)
3. deadlift 4x5x62,5kg
4. leg press machine 4x8x70kg
5. triceps push down with rope 4x8x20kg
6. hammer biceps curls 4x10x10kg

Summer vibes




3 Likes

23.09.2021
Sleep 22.30-6.50 I woke up once every night for WC and it’s absolutely normal for me. Samo days the problem is if I am stressed I couldn’t fall asleep easy after that
Calories 2500 kcal
Rest day.

24.09.2021
Sleep 23.00-6.50
Calories 2200 kcal

Gym workout
triple sets

1. landmine squats 4x8+20kg
2. dumbbell shoulder press 4x6x(2x8kg)
3. lat pulldown neutral grip on crossover machine 4x10x70kg (it’s easier with this type of handle)
4. cable squats 4x8x50kg
5. incline dumbbell bench press 4x6x(2x15kg)
6. low row with feet on the floor 4x8x20kg

1 Like

25.09.2021
Sleep 22.00-8.00 Oh, great
Calories 2464 kcal
Rest day.

26.06.2021
Sleep 00.00-7.30 Stupid
Calories

Gym workout
triple sets

1. lat pulldown neutral grip on crossover machine 4x8x75kg
2. deadlift 4x5x62,5kg
3. overhead press rotating handles bar 4x8x10kg
4. lat pulldown with rope on crossover machine 4x8x50kg
5. leg press machine 4x8x70kg
6. triceps push down with rope 4x8x20kg
7. assisted BW leg extensions 4x4x
8. BW calf raises 4 sets

My favorite handle

2 Likes

Mine too.

1 Like

27.09.2021
Sleep 00.00 - 6.45
Calories 2550 kcal (I was really hungry)
Rest day.

28.09.2021
Sleep 23.30-6,45
Calories 2360 kcal

Gym workout
triple sets

1. lat pulldown 4x7x40kg
2. landmine squats 4x8 +20kg
3. incline dumbbell bench press 4x7x(2x15kg)
4. lat pulldown reverse grip 4x5x40kg
5. leg press machine 4x8x70kg
6. dumbbell shoulder press 4x7x(2x8kg)

I could slow down may be

1 Like

What city are those park benches in? Those are cool!

1 Like

The city of Burgas. Тhe benches are very nice, but hooligans try to break them.

1 Like

People suck

These look good. I wouldn’t change anything.

2 Likes

29.09.2021
Sleep 21.30- I don’t know I got up at 6. 45
Calories 3360 kcal too much butter cookies :slight_smile: PMS

Gym wotkout
triple sets

1. heel elevated goblet squats 4x8x25kg
2. lat pulldownwith rope 4x8-10x60kg
3. dumbbell shoulder press 4x8x(2x8kg)
4. dumbbell RDL 4x10x(2x15kg)
5. leg extensions 4x8x10kg
6. triceps push down with rope 4x8x20kg

2 Likes

30.09.2021
Sleep 23.30-6.30
Calories 2200 kcal
Rest day.

01.10.2021
Sleep23.30-6.50
Calories 2500 kcal

Gym workout
triple sets

1. lat pulldown with rope on crossover machine 4x6x60kg
2. paused back squats 4x6x37,5kg
3. dumbbell shoulder press 4x6x(2x8kg)
4. plate loaded rowing machine 4x8x(2x25kg)
5. leg extensions 4x8x10kg
6. leg curls 4x5x10kg

02.10.2021
Sleep 23.30-8.00
Calories 2200 kcal

Gym workout
triple sets

1. lat pulldown nautral grip on crossover machine 4x8x70kg
2. deadlift 4x5x62,5kg
3. dumbbell shoulder press 4x6x(2x6kg)
4. low row feet on the floor 4x8x20kg
5. triceps push down 4x8x30kg
6. leg press machine 4x8x70kg
7. dumbbell biceps curls 4x6-8x(2x7kg)
8. lateral dumbbell raises 4x8x(2x4kg)

=================
Some historical objects in Nessebar- historic UNESCO town of Bulgaria. Nesebar is sometimes said to be the town with the highest number of churches per capita. Today, 40 churches have survived partially.

windmill- Bulgarian Revival era 18-19th century

Church of the Holy Archangels Michael and Gabriel 13-14th century


the old town -Bulgarian Revival era

the Church of Christ Pantocrator 14th century

Church of St Sophia or the Old Bishopric 6th century

Ancient Greek ammphitheater

4 Likes

03.10.2021
Sleep 21,30-8.30 great!
Calories 2200 kcal
Rest day. A nice walk.

04.10.2021
Sleep 23.00-6.50
Calories 2400 kcal

Gym workout
triple sets

1. pull ups neutral grip 4x5
2. landimill squats 4x7 +20kg
3. dumbbell shoulder press 4x6x(2x6kg)
4. leg extensions 4x8x10kg
5. landmill RDL 4x8 +20kg
6. peck dec machine 4x8x30kg

I have actually been to Nessebar, it is a lovely little jewel. Great way to spend a day.

1 Like

Yes, the historic part of the city is beautiful. But I am very disappointed with the mass commercialization over the years. You can’t see anything but restaurants and hotels like huge ugly fortresses along the streets. The whole Black Sea coast has become a hole for drunk tourists.

1 Like

06.10.2021
Sleep 23.00-6.50
Calories 2260 kcal
Rest day.
I had amazing!!! muscle soreness in my hamstrings because of the landmine RDL-so simple but so different exercise. And my lats hurted like hell because of the pull ups.

07.10.2021
Sleep 22.00-6.50 but poor quality, I woke up many times, I had cold.
Calories 2100 kcal

Gym workout
triple sets

1. lat pulldown with rope 4x8x60kg on crossover machine
2. paused back squats 4x5x37,5kg
3. dumbbell shoulder press 4x5x(2x8kg)
4. landmine RDL 4x8 +20kg
5. seated calf raises 4 sets x20kg
6. seated chest press machine 4x8x32kg
7. triceps push down 4x8x30kg
8. biceps curls rotating handles bar 4x5x15kg

07.10.2021
Sleep 22.00-6.00 may be, but I woke up couple times
Calories 2600 kcal

Gym workout
triple sets

1. dedlift 4x8x57,5kg
2. plate loaded rowing machine 4x8x(2x20kg)
3. dumbbell shoulder press 4x8x(2x6kg)
4. cable squats 4x8x50kg
5. lat pulldown with rope on crossover machine 4x8x50kg
6. lateral dumbbell raises 4x8x(2x5kg)

1 Like

08.10.2021
Sleep 23.00-6.50
Calories 2185 kcal
Rest day.

09.10.2021
Sleep 22.00-9,30 BUT - I have a runny nose and cough. Very irritating cough at night. All night!!! I don’t know at all when I fell asleep and how long I slept. At some point I was exhausted. I woke up only at 9.30.
Calories 1730 kcal
Rest day.

10.10.2021
Sleep 22.00-8.00 Same, may but a little better. I really don’t know how long I slept.
Calories 1860 kcal

Gym workout
triple sets

1. landmine squats 4x8 +20kg
2. lat pulldown nautral grip on crossover machine 4x8x60kg
3. dumbbell shoulder press 4x6x(2x8kg)
4. landmine RDL 4x8 +20kg
5. lat pulldown with rope on crossover machine different angle 4x8x40kg
6. peck dec machine 4x8x30kg
7. leg extensions 4x8x10kg
8. seated calf raises 4 sets

Very effective

2 Likes

11.10.2021
Sleep Spasmodic cough again in the middle of the night, I woke up at 7-7.30
Calories

Gym workout
triple sets

1. pull ups neutral grip 4x5
2. incline dumbbell bench press 4x5x(2x15kg)
3. leg press machine 4x8x70kg
4. deadlift 4x5x62,5kg
5. lateral to front dumbbell raises 4x8x(2x3kg)
6. biceps curl rotating handles bar 4x8x10kg

1 Like

12.10.2021
Sleep same, spasmodic cough till midnight. Day off work.
Calories 1570 kcal
Rest day.

13.10.2021
Sleep better but still coughing. Back to worrk.
Calories 1720kcal
Rest day. I got better but not enough. Nothing serious, I went to my GP doctor, got X-ray, everything fine, just irritating cough -laryngitis. My left ear starts hurting :frowning:

Something interesting about my country. Exceps we are the poorest in EU :slight_smile: