Queen Cobra's Training Log

17.12.2022
Sleep 00.15-9.00 Not so bad.
Calories 2,227kcal
carbs 206g fat 83g protein 125g
Rest day.

18.12.2022
Sleep 22.15-8.00 O, sacred holiday :smiling_face_with_three_hearts:
Calories 2,648kcal
carbs 269g fat 101g protein 158g

Gym workout
triple sets

1. lat pulldown 4x10
2. back squats 4x8x42,5kg
3. dumbbell shoulder press 4x10x(2x8kg)
4. plate loaded high row machine 4x10x(2x10kg)
5. dumbbell RDL 4x10x(2x22,5kg)
6. bench press 4x8x37,5kg

5 Likes

19.12.2022
Sleep 22.30-6.45
Calories 2,198kcal
carbs 231g fat 62g protein 170g

There was a terrible melee and a complete mess in the gym, it is simply unbearable

Gym workout
triple sets

1. pull ups neutral grip 4x6
2. single leg kettlebell RDL 4x10-12x16kg each leg
3. biceps curl + overhead press 4x10x10kg
4. kettlebells bent over row in hip hinge position 4x12x(2x16kg)
5. kettlebell RDL narrow stance 4x12x(2x16kg)
6. kettlebell upright row 4x10x10kg
7. leg press machine 4x12x70kg
8. slow push ups 4x10

On the weekend when the gym is almost empty

6 Likes

20.12.2022
Sleep 22.30-6.30.
Calories 2,660kcal
carbs 280g fat 105g fat 128g
Rest day.

21.12.2022
Sleep 23.45-6.45 And I woke up once or twice…
Calories 2,818kcal
carbs 264g fat 118g protein 162g

Gym workout
triple sets

1. lat pulldown 4x10
2. heel elevated dumbbell goblet squats 4x10-12 x22,5kg
3. dumbbell shoulder press 4x10x(2x8kg)
4. low row 4x10x35kg
5. dumbbell RDL 4x10-12x(2x22,5kg)
6. incline dumbbell bench press 4x10x(2x15kg)
7. single leg bulgarian squat vertical standing 4x8x10kg each leg
8. triceps push down 4x10

Cold weather here

7 Likes

22.12.2022
Sleep 22.45-7.00

Calories 2,542kcal
carbs 308g fat 89g protein 138g
I’m super hungry this week.

Gym workout
triple sets

1. lat pulldown 4x10
2. leg press machine 4x10x60kg
3. overhead press nautral grip 4x8x15kg
4. leg extensions 4x10
5. leg curls 4x10x10kg
6. knee hugs on the ground 4x10
+ 90/90
+ hamstring stretching

3 Likes

23.12.2022
Sleep 23.00-8.00
Calories 2,330kcal
carbs 218g fat 105g protein 127g

Gym workout
triple sets

1. lat pulldown close grip 4x10
2. kettlebell goblet squats 4x10x16kg
3. bench press 4x8x37,5kg
4. lateral dumbbell raises lean forward 8x(2x5kg) 10x(2x4kg) 12x(2x3kg) 15x(2x2kg)
5. triceps overhead extensions with a plate 4x10x10kg
6. kettlebell RDL 4x12x(2x16kg)
7. lat push down on knees 4x10
8. heel tap step down 4x10 each leg so much easier than a month ago

3 Likes

24.12.2022
Sleep 22.45-8.00
Calories # 2400 kcal

25.12.2022
Sleep 23.00-8.00
Calories # 2400 kcal

26.12.2022
Sleep 23.15-8.00
Calories 2,008kcal
carbs 275g fat 70g fat 80g
Rest days.

The last few days I am at home with my mother and I rest.
Carriage of a Bulgarian passenger train - still in COMMUNISM
Made in USSR (The Soviet Union) in 1971


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3 Likes

27.12.2022
Sleep 23.15-8.15
Calories 1,983kcal
carbs 186g fat 106g protein 74g

Gym workout
triple sets
1. pull ups neutral grip 8-8-7-7
2. deadlift 4x5x67,5kg
3. dumbbell shoulder press 4x8x(2x8kg)
4. lat pulldown (2 sets on knees, 2 sets on the seat) 4x10
5. incline dumbbell bench press 2x10x(2x15kg) 2x8x(2x17,5kg)
6. leg press machine 4x10x70kg
7. triceps push down 4x10
8. low row 4x8-10

5 Likes

28.12.2022
Sleep 22.00-7.30
Calories 2,194kcal
carbs 231g fat 97g protein 87g

Gym workout
triple sets

1. lat pulldown on knees narrow grip 4x12
2. ATG paused squats with resistance band on ankles 4x8x32,5kg
3. single arm kettlebell overhead press 4x10x10kg
4. lat pushdown 2 sets on knee 2 sets standing 4x10
5. single leg RDL 4x10x16kg
6. kettlebell upright row 4x10x10kg
7. deep kettlebell RDL 4x10x(2x16kg)
8. leg raises on roman chair 4x15-20
9. lateral dumbbell raises leaning forward 4x10x(2x2kg)

  • 90/90 rotations
  • 90/90 with lifting legs
  • quads and hamstring stretch

Great strech

6 Likes

I enjoy your posts. You work super hard and I like that you keep calories up. Your not afraid to eat. Post up what your diet looks like.

1 Like

Oh, thank you so much for the kind words. I’m not really afraid of food and I eat well. But I don’t want to gain weight. I try to save calories when I’m not particularly hungry. My food is a bit chaotic now around the holidays, so when I get into a rhythm I’ll post the menu as well. I usually eat the same every day of the week.

1 Like

29.12.2022
Sleep 22.45-6.15 I slept very bad
Calories 2,500kcal
carbs 236g fat 116g protein 140g
Rest day.

30.12.2022
Sleep 22.15-6.45
Calories

Gym workout

  1. deadllift 3x57,5kg 3x77,5kg 3x82,5kg

triple sets

1. deadlift 4x5x62,5kg
2. lat pulldown narrow grip 4x10
3. bench press shoulder wide grip 4x8x42,5kg
4. kettlebell goblet squats holding for handle 4x10x16kg
5. plate loaded high row machine - single arm 4x10x15kg each arm
6. single arm dumbbell shoulder press 4x10x9kg each arm
7. heel tap step down 4x8-10
8. full can dumbbell raises 4x10x(2x5kg)

It felt heavy, but I still decided to lift a slightly heavier bar. Instead of lifting more weights, I try to perform each repetition as efficiently as possible.

You may see little bastards around me who don’t know why they’re in the gym.

6 Likes

Haven’t been around in your log in a while, but can see you are still kicking ass. Happy New Year!

1 Like

31.12.2022
Sleep 22.30-7.30 I slept bad these days. It’s something temporary I think.
Calories 2,140kcal
carbs 144g fat 62g protein 186g
Rest day.

01.01.2023
Sleep 02.00-8.30
Calories 2,140 kcal
carbs 252g fat 72g protein 117g
Rest day.

HAPPY NEW YEAR! :dizzy: :dizzy: :dizzy:

Well, well, I\m here for 3 years !!!

5 Likes

02.01.2023
Sleep 22.30-8.30 I slept good finally.
Calories 2,019kcal
carbs 225g fat 58g protein 149g

Gym workout
triple sets

1. pull ups hollow body 4x6
2. single arm shoulder press 4x10x8kg
3. dumbbell RDL 4x10x(2x22,5kg)
4. low row narrow grip 4x10x35kg
5. kettlebell upright row 4x8-10x15kg
6. leg press machine 4x10x75kg
7. leg extensions 4x10-12
8. leg curls 4x8x15kg

+ 90/90 with sit up
+ 90/90 leaning forward
+ hip rotation stretch
+ wall hip flexor stretch

6 Likes

Solid nights sleep!

1 Like

Yes, and it’s great, but not every time at all.
I usually wake up very early in the morning around 4-5 o’clock to go to the toilet and then have a hard time falling asleep again… Overthinking

1 Like

I’m the same way.10pm is the very latest I will stay up. Usually try to get in bed by 9-930pm.
If i can make it to 5am that’s perfect as I need to get up at that time anyway if i wanna get morning cardio in.

1 Like

03.01.2023
Sleep 23.15- 6.30 Firts day on work after the holidays. Awful sleep… I woke up couple times.
Calories 3,185kcal
carbs 300g fat 133g protein 174g
I was too hungry and nervous and I ate a pack of chocolate muesli after dinner :slight_smile:
Rest day.

04.01.2023
Sleep 22.30-6.45 better
Calories 2,018kcal
carbs 223g fat 75g protein 129g

Gym workout
triple sets

1. lat pulldown 4x8-10
2. ATG back squat 4x6x37,5kg
3. bench press 4x10x37,5kg
4. low row 4x10x40kg
5. dumbbell goblet squat 4x6x25kg
6. lateral dumbbell raises 4x8x(2x7kg)
7.single leg kettlebell RDL 4x10x16kg each leg
8. overhead triceps extensions with a plate 4x10x10kg

Never in my life did I think that I would be able to squat atg
Sorry about the angle.

9 Likes

05.01.2023
Sleep 22.00-6.30
Calories 2,184 kcal
carbs 198g fat 80g protein 163g
Rest day.

06.01.2023
Sleep 23.15-6.30 Just a mistake…
Calories 2,625kcal
carbs 252g fat 107g protein 154g

Gym workout
triple sets

1. lat pulldown narrow grip 4x8-10
2. deadlift 4x5x67,5kg
3. single arm shoulder press 4x8-10 x10kg each arm
4. pull ups neutral grip 4x7
5. ATG kettlebell goblet squats 4x10x16kg
6. lateral raises with plates 4x10x(2x5kg)
7. overhead weighted sit ups 4x10x5kg
8. triceps push down 4x8

I’m already one of the old dogs at the gym. Two thirds of the customers are kids.
It happens from time to time a few girlsat the gym compliment me on how I look.
Today a young girl did it again and asked how long I have been working out. I answered - 2007-2008.
And this sweetheart said “Well, I was born then”.
And what should I answer - " I’m 36 years old, I can be your mother." :woman_shrugging: :woman_shrugging: :woman_shrugging:

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A piece of Christmas decorations in the gym
IMG_20230102_134721

7 Likes

hahahahaha

I don’t have that particular problem but I workout in a gym full of (weak) college bros a few days a week, it’s painful at times.

2 Likes