Queen Cobra's Training Log

05.12.2021
Sleep 23.30-8.30
Calories 2130 kcal
Rest day.

06.12.2021
Sleep 22.00-2.00 4.00.6.45 I woke up for WC and I did horible mistake- look at the clock :frowning:
Calories 2500 kcal (mascarpone cheese)

Gym workout
triple sets

1. lat pulldown 4x6x40kg
2. landmine squats 4x7 +22,5kg
3. dumbbell shoulder press 8x(2x7kg) 7x(2x8kg) 6x(2x9kg) 5x(2x10kg)
4. lat pulldown with rope on crossover machine 4x8x50kg
5. cable squats on crossover machine 4x8x60kg
6. triceps push down with rope 2x8x25kg 2x8x20kg
7. lateral to front dumbbell raises 4x7x(2x4kg)
8. seated calf raises 4x10 +20kg

3 Likes

07.12.2021
Sleep 22.00-? 6.30 may be. I woke up several times before the alarm. Not sure how much I slept exactly.
Calories 2300 kcal
Rest day.

08.12.2021
Sleep 22.30- same. My moronic corrupted boss could return to work and I’m quite nervous.

Calories 3000 kcal
We had a little party in the office :slight_smile: . 08.12. is the holiday of the bulgarian students. Even former ones.

Gym workout
triple sets

1. lat pulldown on crossover machine 4x10x70kg
2. leg press machine 4x8x80kg
3. incline dumbbell bench press 4x6x(2x15kg)
4. one arm row on plate loaded machine 4x7x30kg each side
5. deadlift 4x8x62,5kg
6. dumbbell shoulder press 4x5x(2x9kg)
7. lying dumbbell triceps extensions 4x5x(2x7kg)
8. dumbbell biceps curls 4x8x(2x7kg)

2 Likes

09.12.2021
Sleep 22.30- 6.30 or sooner
Calories 2800 kcal
Rest day.
Yep, my boss is back on track. Corruption on its best,

10.12.2021
Sleep 23.00-6.30 may be, I woke
Calories 2800 kcal

Gym workout
triple sets

1. lat pulldown reverse grip 4x7x40kg
2. heel elevated goblet squats 4x7x25kg
3. dumbbell shoulder press 2x6x(2x8kg) 2x6x(2x7kg)
4. low row two handles 4x7
5. dumbbell RDL 4x7x(2x20kg)
6. incline dumbbell bench press 4x6x(2x15kg)

I was pretty distracted.
New machines in my gym.

11.12.2021
Sleep 23.00-9.30 I REALLY need this. I feel so good.
Calories

Gym workout
triple sets

1. pull ups neutral grip 4x5
2. dumbbell shoulder press 4x6x(2x7,5kg)
3. back squats 4x5x40kg
4. leg extensions 4x7
5. good morning 4x8x20kg
6. triceps push down 4x8
7. low row 4x6
8. lateral dumbbell raises 4x8x(2x5kg)

6 Likes

My condolences

1 Like

As if nothing had happened. After three months in exile, the man returned to his post and continue with the scam. He probably paid a large bribe to the newly elected government for his post.
As a legal adviser, I am uncomfortable every day to see corruption and dishonesty, but … this is Bulgariа.

Ironically

12.12.2021
Sleep 22.00-7.30
Calories 2100 kcal
Rest day.

Me in my office.:slight_smile:

6 Likes

Oh crap, lol, that makes it a lot worse for you. But at least you know you can be the good and honest person.

1 Like

13.12.2021
Sleep 22.00-6.30 I woke up before the alarm
Calories

Gym workout
triple sets

1. landmine squats 4x8-10 +20kg
2. lat pulldown on crossover machine 4x8-10
3. dumbbell shoulder press 4x6x(2x8kg)
4. hip trust 4x6x47,5kg
5. one arm plate loaded high row 7-7-6-6 x 20 kg each arm (the new machine is GREAT)
6. upper chest press machine 4x5x(2x20kg)
7. leg curls 4x5x10kg
8. BW kneeling calf raises 4x8-10

1 Like

14.12.2021
Sleep 23.00 - between 6.00 and 6.30 I woke up before the alarm.
Calories 2500 kcal
Rest day.

15.12.2021
Sleep 23.00- same
Calories 2500 kcal

Gym workout
triple sets

1. pull ups neutral grip 4x5
2. heel elevated goblet squats 4x8x22,5kg
3. dumbbell shpulder press 4x6x(2x8kg)
4. lat pulldown reverse grip 4x8x40kg
5. dumbbell RDL 4x8x(2x20kg)
6. peck dec machine 4x8x35kg
7. leg extensions 4x6
8. seated calf raises 4x8 +25 kg

2 Likes

16.12.2021
Sleep 22.15-6,45
Calories

Gym workout
triple sets

1. lat pulldown kneeling in front of the mchine 4x7
2. paused back squats 4x5x37,5kg
3. overhead press neutrtal grip 4x6x15kg
4. one arm plate loaded high row 4x7x20kg each hand
5. squat with dumbbell between legs 4x7x32kg
6. seated chest press machine 4x7x32kg
7. triceps push down with rope 4x8
8. cable bicepsn curl 4x6

Random train in Bulgaria :crazy_face:



6 Likes

17.12.2021
Sleep 22.15-6.45
Calories 2250 kcal
Rest day.

18.12.2021
Sleep 00.00-7.30 So horrible, but I wanted to binge with all episodes of “The wheel of time” :roll_eyes:
Calories 2250 kcal

Gym workout the other gym
triple sets

1. pull ups neutral grip 4x5
2. dumbbell shoulder press 4x6x(2x7,5kg)
3. deadlift 4x5x70kg ( a little bit heavy for today)
4. low row 4x7
5. chest machine 4x8
6. heel elevated goblet squats 4x8x20kg
7. triceps push down 4x8
8. lateral dumbbell raises 4x8x(2x5kg)
9. leg extensions 4x6

3 Likes

19.12.2021
Sleep 22.00-7.30
Calories 2900 kcal
Rest day.

20.12.2021
Sleep 23.00-6.30 Not enough at all :frowning:
Calories 2130 kcal

Gym workout
triple sets

1. lat pulldown kneeling 4x8
2. dumbbell shoulder press 4x6x(2x9kg)
3. landmine squats 4x8+20kg
4. low row 4x8x25kg
5. incline dumbbell bench press 4x6x(2x15kg)
6. landmine squats 2x8+20kg 2x8x30kg
7. lateral dumbbell raises 4x8x(2x5kg)
8. dumbbell biceps curls 4x6x(2x8kg)
9. triceps push down 4x8

These pics are from my google photos and the quality is … uff
At least- it’s me, no filters :).



21.12.2021
Sleep 23.00- 6.30may be I had a bad dream, I still remember it.
Calories 2475 kcal
Rest day.

6 Likes

22.12.2021
Sleep 23.00-6.00 Crap…
Calories 2200 kcal

Gym workout
triple sets

1. heel elevated goblet squats 4x8x22,5kg
2. lat pulldown reverse grip kneeling 4x8x40kg
3. dumbbell shoulder press 4x6x(2x7kg)
4. dumbbell RDL 4x8x(2x20kg)
5. low row 4x6-7
6. seated chest press machine 2x8x32kg 2x8x37kg
7. lateral dumbbell raises with plates 4x8x(2x5kg)

When I feel myself stronger and stronger, I revise my proper form of exercises and slow it down.

============
Sofia, capital of Bulgaria

6 Likes

Looking strong

1 Like

23.12.2021
Sleep 23.00-8.00 Day off, just fine.
Calories 2300 kcal

Gym workout
triple sets

1. pull ups neutral grip 4x5
2. deadlift 4x5x67,5kg
3. overhead press neutral grip 4x5x15kg
4. lat pulldown 4x7
5. upper chest plate loaded machine 4x8x(2x15kg)
6. leg press machine 4x8x80kg
7. biceps curl neutral grip 4x5x15kg
8. triceps push down 4x8

2 Likes

24.12.2021
Sleep 22.30-7.30
Calories 1955kcal
Rest day.

25.12.2021
Sleep 23.00-8.00 I woke 1-2 times.
Calories 2070 kcal- not perfect measured
Rest day.

Marry Christmas everyone!!!
Myself before 30 years :slight_smile:
Communist country


5 Likes

26.12.2021
Sleep 23.00-8.00 but I woke up couple times.
Calories 2115 kcal (no perfect measured)

Gym workout
triple sets

1. incline dumbbell bench press 4x8x(2x13kg)
2. low row 4x8
3. landmine squats 4x8 +20kg
4. pull ups neutral grip 4x5
5. dumbbell shoulder press 4x6x(2x8kg)
6. dumbbell RDL 4x8-10x(2x18kg)
7. leg extensions 4x6
8. seated leg curls 4x6-8
9. lateral dumbbell raises 4x8x(2x5kg)
10. dumbbell biceps curls 3x6x(2x8kg)
11. triceps push down 3x8x25kg
12. hyperextensions 4x8

1 Like

27.12.2021
Sleep 23.00- 8.00 I woke up once.
Calories 2080 kcal
Rest day.

28.12.2021
Sleep 23.15-between 7.30- 8.00
Calories 2020 kcal

Gym workout
triple sets

1. pull ups reverse grip 4x5
2. dumbbell shoulder press 4x6x(2x8kg)
3. heel elevated goblet squats 4x8x20kg
4. lat pulldown with rope on crossover machine 4x8
5. triceps push down with rope 4x8
6. leg press machine 4x8-10x50kg
7. isometric hip trust (no weigth) 4 sets
8. lateral dumbbell raises 4x8x(2x4kg)

1 Like

29.12.2021
Sleep 21.45- may be 6, I woke up before the alarm and IO couldn’t fall asleep again. It was really cold all day in the office after 5 days of holidays and I felt tired and sick all day.
Calories 2800 kcal Besides being cold all day, I was also very hungry.
Rest day.

30.12.2021
Sleep 22.00- same-I woke up for WC before the alarm, not sure what time.
Calories 2745 kcal

Gym workout
triple sets

1. pull ups neutral grip 4x5
2. landmine squats 4x8+20kg
3. dumbbell shoulder press 4x6x(2x7kg)
4. low row 4x7x20kg
5. landmine RDL 2x8+22,5kg 2x8 +20kg
6. triceps push down 4x8

I got my booster shot of Moderna this morning. :syringe: :syringe: :syringe:

3 Likes

31.12.2021
Sleep 23.00-7.45
Calories 3000 kcal

Gym workout
triple sets

1. lat pulldown 4x8
2. deadlift 4x5x67,5kg
3. incline dumbbell bench press 4x6x(2x15kg)
4. low row two handles 4x8
5. leg press machine 4x8x60kg
6. overhead press neutral grip 4x5x15kg
7. biceps curl rotating handles 4x6x15kg
8. triceps push down 4x8
9. isometric hip trust 4 sets

1 Like

01.01.2022
Sleep 01.15-9.00 Perfect sleep.
Calories 2000 kcal
Rest day.

02.01.2022
Sleep 23.00-7.30 But I woke up several times, because I drink coffee at 17.30-18.00 and .
Calories 2270 kcal
Rest day.

03.01.2022
Sleep 23.00-8.30 No mistakes this time and perfect sleep. Today 03.01.is official holiday here.
Calories 2500 kcal

Gym workout
triple sets

1. pull ups neutral grip 2x5 + lat pulldown reverse grip 4x6x40kg
2. heel elevated goblet squats 4x8x20kg
3. dumbbell shoulder press 4x6x(2x8kg) each arm separately
4. plate loaded high row machine 4x8x(2x15kg) e5. dumbbell RDL 4x8x(2x15kg)
6. one arm lateral dumbbell raises 4x8x5kg each side
7. seated chest press machine neutral grip 4x8x32kg
8. isometric hip trust 4 set x about 15-20 sec

I felt weaker today (may be my period) and I chose to do everything more slowly and diligently than to do nonsense.


After 12 years of training, I realized that I get a much better load from the isometric version of the hip trust, instead of swinging up and down. Yes, I tried to do it the right way the coach taught me, but I can only do 5-6 pieces and in the end the time under pressure is the same.
You need to squeeze your butt cheeks really hard, all the time. In practice you can do hip trust even with your buttocks completely relaxed, the weight is maintained by the lever system of the bones and muscles of the thighs.

3 Likes