04.01.2022 Sleep 01.15-7.00 But I wake up couple times.
My mother called me- my grandma died, so I was nervous all night and so on…
She had been ill for a long time - heart attack, heart and kidney failure, dementia, then internal bleeding this spring …
She had been in bed for the last year, and had been cared for by my mother as a baby. That night her organs just refused and she had a seizure in her sleep. In the emergency room on the scanner they found pneumonia - completely asymptomatic. Her only complaint was great weakness.
Thank you, I appreciate it. <3
I didn’t have a good relationship with my grandma, but still she was part of the family and my mom is devastated.
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06.01.2022 Sleep 23.15-8.00 Calories 1950 kcal
Gym workout triple sets
1. pull ups 4x5 2. one arm shoulder press 4x5x8kg each arm 3. heel elevated goblet squats 4x7x20kg 4. dumbbell RDL 4x8x(2x18kg) 5. leg extensions 4x8 6. lateral dumbbell raises 4x8x(2x5kg) 7. lat pulldown with rope on crossover machine 4x8x60kg 8. triceps push down with rope 4x8x25kg 9. hyperextensions 4x8
09.01.2021 Sleep 23.45-8.00 I slept better than yesterday. Calories 1650 kcal For real !!!
Gym workout triple sets
1. pull ups neutral grip 4x5 2. heel elevated goblet squats 4x7x20kg 3. overhead press neutral grip 4x5x15kg 4. plate loaded high row machine 4x7x(2x15kg) 5. plate loaded upper chest press machine 4x8x(2x15kg) (it’s the same machine in position 4- it has two sides :)) 6. landmile RDL 4x8+20kg 7. resistance band monster walk 4 sets 8. leg extensions 4x8 (new machine) 9. biceps curls neutral grip 4x6x15kg
I felt great.
Resistance Band Monster Walk -
But very specific. The band is placed on the toes, nowhere else, the feet stand straight ahead, the knees are apart. The tension on the gluteus medius is monstrous.
10.01.2022 Sleep 23.00-6.45 I slept well but too short :(. Calories 2025 kcal Rest day.
My glutes hurted like HELL
11.01.2022 Sleep 23.45- 6.00 Totally awful …
I didn’t feel like going to bed in the evening, I was angry and nervous. Аnd in the morning I woke up to go to the toilet and it turned out that I would not sleep again. I was lazy all day, I almost didn’t feel like going to the gym.
Calories 2200 kcal
Gym workout triple sets
1. lat pulldown 4x8x21kg (different machine) 2. landmine squats 4x8 +20kg 3. one arm shoulder press 4x5-6x 8kg each arm 4. bend over row 4x8x15kg each hand 5. leg press machine 4x8x70kg 6. seated chest press 4x8x32kg 7. triceps push down 4x8 8. cable biceps curls 4x8x10kg (different machine)
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Again- random train in bulgarian province - miserable
12.01.2022 Sleep 23.00- 6.45 I woke up couple times and I have strange dreams. Calories 2355 kcal Rest day.
The weather was awful, cold and frozen and the streets were covered with ice. Besides I felt so tired and exhausted.
13.01.2022 Sleep 21.45-6.45 A great decision. Calories 2600 kcal
Gym workout triple sets
1. pull ups reverse grip 4x5 2. one arm shoulder press 4x5x8kg each side 3. back squats 4x6x37,5kg 4. low row 4x8 5. lateral dumbbell raises 4x8x(2x5kg) 6. deadlift 4x5x62,5kg 7. cable overhead triceps extensions 2x87,5kg 2x10x5kg 8. my special lunges 4x5 each leg
14.01.2022 Sleep 22.30 -6. 30 No wake ups. But still neede an hour more. Calories 2236 kcal Rest day.
15.01.2022 Sleep 00.45-8.45 Well I got carried away last night with the new season of Dexter new blood. But, hey, no wake ups again. Calories 2090 kcal
Gym workout triple sets
1. pull ups neutral grip 4x5 2. heel elevated goblet squats 4x8x20kg 3. incline dumbbell bench press 4x8x(2x12,5kg) 4. lat pulldown 4x8x21kg 5. RDL 4x8x47.5kg 6. lateral dumbbell raises 4x8x(2x5kg) 7. leg extensions 4x8 8. roman chairs leg raises 4x8
1. lat pulldown reverse grip 4x5x25kg 2. back squats 4x5x37,5kg 3. one arm shouder press 4x5x8kg each side 4. low row two handles 4x8 5. seated chest press machine neutral grip 4x8x32,5 kg 6. dumbbell RDL 4x8x(2x20kg) 7. dumbbell biceps curls 4x6x(2x8kg) 8. roman chair leg raises 4x8
20.01.2022 Sleep: 23.30- ?
Last night i watched Don’t look up- absolutely brilliant. But I ruined my early bedtime routine and was a little anxious all night. I woke up before the alarm and didn’t sleep after. I got up at 7.
Тhose written training sesions don’t mean anything to a stranger. Anyone who follows my diary sees that since 03.2020 I have reduced the weights by half or 1/3. And as you can see, they don’t change much. I have increased them by 2-5 kg. for a year. In fact, I started training much more effectively with lighter weights.
Every day in the gym I try to do the exercises slowly and in isolation and I feel great tension. When I want to work harder, I just slow down by a second and I literally fail.
23.01.2022 Sleep 21.30-7.00 I went to bed very early, as I did yesterday, but alas, I woke up several times, stayed awake and didn’t feel rested at all. I have no explanation, I don’t worry about anything serious right now.
Calories 1980 kcal
Gym workout triple sets
1. pull ups wide grip 2x5 neutral grip 2x5 2. incline dumbbell bench press 4x8x(2x12,5kg) 3. back squats 4x6x37,5kg 4. low pulley row 4x8-10 5. seated chest press machine neutral grip 4x8x32kg 6. RDL 4x8x47,5kg (too heavy for this day) 7. banded monster walk 4 sets 8. leg extensions 4 sets
I filmed squatting, I’m not happy at all, I will stick to goblet squats and ect.
24.02.2022 Sleep 22.00-6.45 strange dreams, I dream whole movie plots. Calories 2270 kcal Rest day Such a muscle sireness and my gluteus medius hurted like hell on every step.
25.01.2022 Sleep 21.30-6.00 I woke up 2-3 times but fow awhile. Calories 2270 kcal
26.01.2022 Sleep 22.30-6.30 I woke up once but still fine sleep. Calories 2400 kcal
Gym workout triple sets
1. lat pulldown 4x8x21,75kg (different machine) 2. plate loaded upper chest press machine 4x8x(2x15kg) 3. leg press machine 4x8x70kg 4. plate loaded high row 4x8x(2x15kg) 2 sets with two arms, 2 sets with one arm at the time 5. russian/american swing with kettlebell 4x25-30 x15kg I switch between the two styles of swingging 6. kettlebell RDL 4x12x15kg 7. dumbbell biceps curls 4x8x(2x7kg) 8. triceps push down with rope 4x8-10 9. Isometric leg raises on roman chair- 4 sets
27.01.2022 Sleep 23.45-7.45
I went to bed too late- I found a new interesting TV show -Alice in Borderland, a japanese one. But still I slept well. Calories - 2330 kcal Gym workout triple sets
1. lat pulldown reverse grip 4x8x35kg 2. one arm dumbbell shoulder press 4x6x7kg each arm 3. squats with dumbbell between legs 4x8x33kg (every rep from the ground) 4. pull ups wide grip 4x5 (total bullshit, just 1/3 range of motion compare to close neutral grip) 5. one arm incline bench press, elbows close to the body 4x8x10kg each side 6. plate squats 4x7x20kg 7. leg extensions 4x8 8. isometric hip trust with band on the knees 4 sets
28.01.2022 Sleep 22.45-7.00 Calories 2070 kcal Rest day. Some physical work today. Rearranging furniture.
29.01.2022 Sleep 23.00-8.00 But I woke up 4-5 times. I was at my mom’s home and I didn’t sleep in my bed. Calories 2400 kcal Rest day.
30.01.2022 Sleep 22.30-7.45 Same, I woke up couple times, but I slept a bit better. Calories
Gym workout triple sets
1. pull ups neutral grip 4x5 2. back squats 4x5x37,5kg 3. seated chest press neutral grip 4x8x37kg 4. plate loaded row machine 4x7x(2x20kg) 5. deadlift 4x5x62,5kg 6. one arm dumbbell shoulder press 4x5x7kg each side 7. body weight leg extensions (like stretching exercise) 4x4 8. leg raises on roman chair isometric hold 3 sets
