Queen Cobra's Training Log

07.01.2023
Sleep 22.30-6.30
Calories 2,162kcal
carbs 205g fat 100g protein 118g
Rest day.

08.01.2023
Sleep 23.15-6.30 Just a mistake…
Calories 1,608kcal
carbs 159g fat 45g protein 121g

Gym workout
triple sets

1. lat pulldown with two nadles 4x12
2. ATG back squats 4x5x37,5kg
3. overhead press neutral grip 4x8x15kg
4. lat push down straight arms 4x10
5. ATG paused squats (3 sec pause) 4x5x27,5kg
6. dive push ups 4x8
7. single leg RDL 4x8x20kg every leg
8. weighted sit up 2x10x10kg 2x10x5kg (too heavy for my shoulders)
9. kneelling hamstrong curl 4 sets
10. Seated hip flexor leg raises 4 sets

First time, not perfect. In fact it’s HARD!!!
I messed up the placement of the kettlebell (on its wider side).
I have big difference between my active and passive range of motion so I need to workout on this.

7 Likes

09.01.2023
Sleep 22.15-7.00 But I had vivid dreams and I woke up too many times…
Calories 2,556kcal
carbs 249g fat 89g protein 178g

Gym workout
triple sets
1. lat pulldown 4x10-12
2. heel elevated goblet squats 4x12x20kg
3. bench press 4x10x37,5kg
4. kettlebell russian swing 4x25x16kg
5. lateral dumbbell raises leaning forward 4x10x(2x5kg)
6. low row 4x10
7. leg extensions 2x10 sissy squats 2x10
8. calf stretching and raises 4 sets

Finally

6 Likes

10.01.2023
Sleep 23.00-6.30 Not great
Calories 2,427kcal
carbs 205g fat 78g protein 170g
I was going out with a friend and we drank beer. 300 calories extra :frowning:
Rest day.

11.01.2023
Sleep 23.15 but I woke up at 4.30 than I stayed awake for an hour and finally I got up at 6.30…
Calories

Gym workout
triple sets

1. lat pulldown 4x7
2. dumbbell romanian deadlift 4x12x(2x22,5kg)
3. single arm kettlebell overhead press 4x8-10x10kg
4. low row 4x10
5. ATG goblet kettlebell squats 4x12x16kg
6. push ups 4x12-15

I continue to be careful with the technique. Just to divert attention from some detail and errors occur. My right ankle is terribly stubborn.
ATG squat heavier.


ATG paused squat lighter

6 Likes

12.01.2023
Sleep 23.00-6.45
Calories 2,296kcal
Not completely accurate, I have one extra restaurant meal - chicken with melted cheese ans broccoli and the calories for that dish are from Myfitnesspal
carbs 129g fat 108g protein 184g

Rest day.

13.01.2023
Sleep 22.30-6.30

I still wake up at night and then have a hard time falling asleep. so my sleep is at least 1 hour less and although I go to bed on time I don’t feel ok. It’s because of stress. The first weeks of January are very very busy at work

Calories 2,162kcal
carbs 262g fat 60g protein 153g

Gym workout
triple sets

1. pull ups hollow body 4x6-7
2. overhead press neutral grip 4x8-10x15kg
3. heel elevated dumbbell goblet squat narrow stance 4x10x22,5kg
4. overhead triceps extensions with a plate 4x7x15kg (but not full range of motion)
5. lateral dumbbell raises leaning forward 4x8-10x(2x4kg)
6. dumbbell RDL 4x10x(2x22,5kg)
7.leg raises on bench 3x12
8. BW side squats 3 sets

F*cking bureaucracy. In Bulgaria we are far from digitization …

6 Likes

14.01.2023
Sleep 23.00-7.30
Calories 2,426kcal
carbs 328g fat 80 protein 117g
Rest day.

15.01.2023
Sleep 23.45 -8.45 But I woke several times.
Calories

Gym workout
triple sets

1. lat pulldown wide neutral grip on knees 4x10x40kg
2. single arm shoulder press 4x8x10kg each arm
3. deadlift 3x57,5kg 3x62,5kg 3x72,5kg 3x77,5kg
4. low row narrow grip 4x8-10
5. incline dumbbell bench press 4x8x(2x17,5kg)
6. deadlift 4x10x57,5kg
7. triceps push down 4x8 +drop set 4x8
8. walking lunges with kettlebell in goblet position 4x20x10kg
9. hanging leg raises 4x8

4 Likes

16.01.2023
Sleep 22.00-6.45 better
Calories 2,557kcal
carbs 300g fat 76g protein 153g
I am more hungry this week, so I will eat more this week.

Gym workout
triple sets

1. lat pulldown narrow grip 4x10x40kg
2. kettlebell goblet squats holding for the handle 4x10x16kg
3. upright row with kettlebell 4x10x10kg
4. lat pulldown wide grip 4x12
5. single leg kettlebell RDL 4x10x16kg
6. lateral dumbbell raises leaning forward 4x8x(2x5kg)
7. weighted sit up 3x10x5kg
8. side heel tap 3x10 each leg

17.01.2023
Sleep 22.00-6.45 I woke up couple timea but at least I had a deep sleep.
Calories 3,353kcal
carbs 300 g fat 148g protein 177g
Extra ice cream and 100 g cashew. Why not? :slight_smile:
Rest day.
I took the fourth shot of anti-covid vaccine.

6 Likes

18.01.2023
Sleep 22.00-6.45 I woke up at least 10 times- it was windy and noisy outside.
Calories 2,025kcal
carbs 196g fat 82gv protein 105g

Gym workout
triple sets

1. lat pulldown reverse grip 4x8-10x40kg
2. incline dumbbell bench press 4x8-10x(2x15kg)
3. back squat 4x8x37,5kg
4. lat push down straight arms 4x10-12
5. leg press machine 4x12x50kg
6. leg curls 4x8-10x10kg
7. triceps push down 4x10
8. lateral dumbbell raises 4x8x(2x5kg)

I’m not in the best mood and not in the best shape.
My hipflexors were so stiffed. During the squat my ankles wobbled terribly.

========================

7 Likes

Stay strong.

1 Like

19.01.2023
Sleep 22.30-6.30
Calories 2,515kcal
carbs 266g fat 88g protein 160g
Rest day.

20.01.2023
Sleep 22.30-6.30
Calories 3,400 kcal
carbs 364g fat 114g protein 200g

Gym workout
triple sets

1. lat pulldown 4x10x40kg
2. shoulder press 4x8x*2x10kg)
3. dumbbell goblet squats 4x8x22,5kg
4. incline dumbbell bench press 4x8x(2x15kg)
5. romanian deadlift 4x8x(2x25kg)
6. walking lunges - pause on every step 4x20x10kg
7. human flag isometric 4x4

Last set… So miserable

6 Likes

21.01.2023
Sleep 23.45-7.45
Calories 2,357kcal
carbs 320g fat 74g protein 114g
Rest day.

22.01.2023
Sleep 22.45-7.45
Calories 2,981kcal
carbs 330g fat 125g protein 148g

Gym workout
triple sets

1. lat pulldown 4x8x25 + drop set 4x8x17.5
I have no idea what the units of measurement are for this pulley, so I never entered them. Maybe they are lb, but they feel very light.
2. shoulder press 4x8x(2x10kg)
3. paused back squats with a band around ankles 4x7x27,5kg
4. single arm incline dumbbell bench press 4x8x12,5kg
5. lat push down on knees 4x12x17,5
6. stiffed leg deadlift 4x8x(2x15kg)
7. bulgarian split squats BW 4x10 each leg
8. full can 4x10x(2x5kg)

The pathetic attempts at human flag gave me pain in incredible places on my body. Even my triceps hurt. Not to mention the abs. It hurt even when I coughed. I wanted to do pull ups, but it was like someone was pulling out my intestines :smile:

6 Likes

23.01.2023
Sleep 22.45-6.45
Calories 2,500 kcal
carbs 303g fat 67g protein 172g

Gym workout
triple sets

1. lat pulldown reverse grip 4x10x25
2. kettlebell upright row 4x10x10kg
3. kettlebell russian swing 4x25x16kg
4. push ups stop on the floor 4x10
5. low row 4x10x17,5
6. walking lunges with a ketltebell in one hand with stop on every step 4x20x16kg
7. biceps curls 4x10x17,5kg
8. overhead press 4x8x17,5kg

6 Likes

Sorry for the close ups of my fat ass. I thought it would be good to apply the advice of Squatuniversity. I’m trying to get my ankles right. If you see any
big mistakes, please say

4 Likes

24.01.2023
Sleep 22.45-6.45
Calories 2,916kcal
carbs 264g fat 127g protein 190g
Rest day.

25.01.2023
Sleep 22.45-6.45 Now I sleep better.
Calories

Gym workout
triple sets

1. lat pulldown narrow grip 4x10x25
2. deadlift 4x7x67,5kg
3. dumbbell shoulder press 4x10x(2x8kg)
4. low row 4x10x17,25
5. leg press machine 4x12x70kg
6. triceps push ups 4x8
7. leg raises on roman chair 4x12

4 Likes

26.01.2023
Sleep 23.15-6.30 I woke up twice, not great…
Calories

Gym workout
triple sets

1. lat pulldown 4x8x40kg + drop set 4x8x25kg
2. incline dumbbell bench press 4x10-12x(2x15kg)
3. dumbbell goblet squats 4x8x20kg
4. lat push down on knees 2x8x21,75 2x10x17,25 (is this lb or smth else- I don’t know)
5. lateral raises with plates 4x8x(2x5kg)
6. sissy squats 4x10
7. weighted sit ups 4x8x5kg
8. no weight leg curls on knees 4x15 each leg

4 Likes