T Nation

Queen Cobra's Training Log

06.11.2021
Sleep 23.00-7.00 no interruption for WC all night, but I got up too early.
Calories

Home workout
super sets

1. pull ups reverse grip 4x5
2. squats with kettlebell between leg 4x8x25kg
3. pendlay row with kettlebell 4x8x25kg
4. one arm shoulder press 4x5x7.5kg each hand
5. push ups isometric 4x3-5
6. straight leg dealift with kettlebell 4x8x25kg

Nothing serious.

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Until last year, I took pictures of me every day in the gym and every weekend I took pictures of my progress in the mirror and the scales. Аnd so 5-6 years in a row. Now I have lost that need at all … I like myself the way I am and some big or small flaws don’t bother me at all.

So… this is me in the square of a small town I visited on Monday.

8 Likes

07.11.2021
Sleep 23.30-7.00 Such a mistake! But no wake ups.
Calories 1930 kcal
Rest day.

08.11.2021
Sleep 22.00-6.45 no wake ups
Calories 2130 kcal

Gym workout
triple sets

1. landmine squats 4x8 +20kg I love this exercise so much!
2. lat pulldown reverse grip 4x7x40kg
3. alternating dumbbell shoulder press 4x6-8 x(2x6kg)
4. RDL 4x8x37,5kg
5. leg extensions 4x6-8 x10kg
6. incline dumbbell bench press 4x5x(2x15kg)

I was in a hurry.

09.10.2021
Sleep 23.30-6.00 I woke up for WC about 6 and I couldn’t fall asleep again.
Calories 2565kcal ( a linzer - 400 kcal :))

Gym workout
triple sets

1. deadlift 4x5x67,5kg
2. overhead press neutral grip 4x5x10kg
3. lat pulldown with rope on crossover machine 4x8x50kg different positions
4. heel elevated goblet squats 4x8x20kg
5. leg curls 4x5x10kg
6. lateral dumbbell raises 4x8x(2x4kg)
7. biceps curls rotating handles 4x6x15kg
8. triceps push down with rope 4x6x25kg

2 Likes

10.11.2021
Sleep 21.45-6.45 no wake ups :slight_smile:
Calories 2185 kcal
Rest day.

11.11.2021
Sleep 21.45-6.45 good sleep again
Calories 2230 kcal

Gym workout
triple sets

1. pull ups 5-4-4-3
2. paused back squats 4x7-7-5-5 x37.5kg
3. dumbbell shoulder press 4x6x(2x6kg)
4. RDL 4x8x42,5kg
5. peck dec machine 4x8x30kg
6. triceps push down with rope 4x6x25kg

3 Likes

12.11 2021
Sleep 21.45-6.30 I woke up before the alarm.
Calories 2560 kcal Home made apple pie (+500 kcal :))
Rest day.
My body ached from muscle soreness.

13.11.2021
Sleep 21.45-7.15 I definitely sleep better than previous months. But also for ten days I go to bed very early before 22.00 and sleep well.
Calories 2000 kcal

Gym workout
triple sets (one set = 1+2+3 or 4+5+6 with no rest between)

1. deadlift 4x5x65kg
2. lat pulldown V handle 4x8x30kg
3. dumbbell shoulder press 4x7x(2x7,5kg)
4. heel elevated goblet squats 4x8x20kg with plate
5. lat pulldown with rope 4x6x30kg (different machine)
6. plate loaded incline chest press machine 4x8x(2x5kg)
7. leg extensions 4x8
8. low row 4x7x25kg
9. triceps push down V-handle 4x7x30kg
10. lateral dumbbell raises 4x6x(2x5kg)
11. dumbbell biceps curls 4x6x(2x5kg)

I ended up paying to work out in the other gym. I’m not sorry, it turned out a great workout. When I train somewhere else, I work harder.

14.11.2021
Sleep 22.45-8.30
Calories 2070 kcal
Rest day. Chores.

5 Likes


2 Likes

15.11.2021
Sleep 22.45-6.30 I woke up 10-15 min before the alarm.
Calories 2400 kcal

Gym workout
triple sets

1. landmine squats (my favorite) 4x7 +25kg
2. dumbbell shoulder press 4x7x(2x8kg)
3. lat pulldown with rope on crossover machine 4x7x60kg
4. landmine RDL 4x8 +25kg
5. leg extensions 4x8x10kg
6. seated chest press machine 4x8x32kg
7. lateral dumbbell raises 4x8x(2x5kg)
8. lying dumbbell triceps extensions 4x8x(2x5kg)

16.11.2021
Sleep 23.00-6.30 nope
Calories 2200 kcal
Rest day.

17.11.2021
Sleep 23.30-6.30 I’ve been busy till late to rearranged my home. I’ve been doing this for a few days with great diligence but I don’t have enough time.
Calories 2250 kcal
I feel hungry at the afternoon on this calories but I try.

Gym workout
triple sets

1. heel elevated goblet squats 4x8x22,5kg
2. lat pulldown on crossover machine 4x8x70kg
3. dumbbell shoulder press 4x6x(2x8kg)
4. leg press machine 4x8x70kg
5. incline dumbbell bench press 4x6x(2x15kg)
6. lateral dumbbell raises 4x8x(2x4kg)
7. triceps push down V-handle 4x8x25kg
8. lat pulldown reverse grip on crossover machine different positions - 4x7x60kg

Repairs have been going on in my gym for months. The gym is open, people train. It’s dirty and a little cold. But under these economic conditions it is so.
What I hate the most is that there is no working bathroom for women for almost a month, I just can’t put on my sweaty clothes and go home like that. I’m disgusted…

2 Likes

Sounds like third world- guess we are …

18.11.2021
Sleep 23.00-6.45
Calories 2450 kcal

Gym workout
triple sets

1. pull ups 4x5
2. overhead press neutral grip 4x8x10kg
3. landmine squats 4x8 +20kg
4. dumbbell RDL 4x8x(2x20kg)
5. leg extensions 4x6x15kg
6. lateral to front dumbbell raises 4x8x(2x4kg)
7. peck dec macnine 4x8x30kg
8. dumbbell biceps curls 4x6x(2x7kg)

2 Likes

19.11.2021
Sleep 22.30-6.45
Calories 2660 kcal Too much bread.
Back in 2017 I ate a low-carb, high-fat diet. Then for almost two years I did not imagine eating pasta or bakeries, I did not even eat any fruit. And I felt great, I didn’t have bloating. My body looked much leaner.
But since 2019 I have started eating carbs again and now it is so hard for me to stop.
That’s me in 09.2017. Despite my poor camera, I was OBSESSED to take pictures every single day of my abs and back and butt and biceps, bla bla :slight_smile:
And still- I need just 2-3 days with low carb to see my abs. A bit shy but still here.


Rest day.

20.11.2021
Sleep 21.30- I woke up too early
Calories. 1990 kcal
Rest day. I still feel my leg stiffed and sore.

21.11.2021
Sleep 23.00-6.45 Awful. I woke up as usual in a holiday :(.
Calories 2200 kcal

Home workout
super sets

1. pull ups reverse grip 4x5
2. kettlebell squats 4z10x25kg
3. push ups 4x5
4. kettlebell squats 4x10x25kg
5. one arm shoulder press 4x6x7,5kg each hand
6. kettlebell RDL 4x10x25kg
7. front overhead press 4x6x12kg
8. biceps curl 4x8x12kg

Nice and easy.

8 Likes

22.11.2021
Sleep 23.00-6.45
Calories 3050 kcal <3

Gym workout
triple sets

1. deadlift 4x5x67,5kg
2. dumbbell shoulder press 4x6x(2x8kg)
3. lat pulldown with rope 4x8x50kg on crossover machine
4. leg extensions 4x6x15kg
5. leg curls 4x5x10kg
6. triceps push down 4x8x25kg
7. seated calf raises 4x10-12x20kg
8. lateral dumbbell raises 4x6x(2x5kg)

2 Likes

23.11.2021
Sleep 23.00-6.45
Calories 2560 kcal (That’s my normal eating. I try to restrict calories some days to 2200 but sometimes I’m just hungry :smile: )
Rest day.

24.11.2021
Sleep 21.45-6.30may be (before the alarm)
Calories 2435 kcal

Gym workout
triple set

1. assisted pull ups 4x5 -9kg
2. landmine squats 4x8 +20kg
3. dumbbell shoulder press 4x8x(2x8kg)
4. dumbbell RDL 4x8x(2x20kg)
5. lat pulldown with rope on crossover machine 4x8x60kg
6. incline dumbbell bench press 4x5x(2x15kg)
7. dumbbell biceps curls 4x6x(2x8kg)

The bathroom in the gym is finally repaired.

1 Like

25.11.2021
Sleep 22.30-6.30 may be I woke up many times, no reason.
Calories 2400 kcal

Gym workout
triple sets

1. deadlift 4x8x57,5kg
2. lat pulldown on crossover machine 4x8x70kg
3. dumbbell shoulder press 4x5x(2x8kg)
4. lat pulldown reverse grip 4x7x35kg
5. bench press narrow grip 4x8x27,5kg
6. leg raises isometric 4x5
7. leg press machine 4x8x60kg
8. leg extensions 4x6x10kg
9. lateral dumbbell raises 4x6x(2x4kg)

26.11.2021
Sleep 22.30-6.45
Calories
Rest day.

3 Likes